Sir Norman Wisdom wrote, “As you age three things happen. The first is your memory goes and then…… I can’t remember the other two”. Ageing has its effects on the cells, vasculature, gross morphology, and cognition. Our brains shrink in volume, particularly in the frontal cortex. No wonder we try all our means to prevent memory decline.
An in-depth study by Global Council on Brain Health (GCBH) — a working group of top neurologists, nutritionists and researchers — finds that “supplements” to preserve or boost memory or cognition aren’t worth the plastic they’re bottled in. They are a huge waste of money for those adults over 50 who take them.”
An analysis by GCBH finds that spending on just six different supplements marketed for brain health shows that 50-plus adults spend more than $93 million a month on these proprietary brands alone. “These people are flushing dollars down the toilet that could be better spent on things that actually improve their brain health,”
It is sad that unlike prescription drugs, these supplements are not regulated by the US FDA (Food and Drug Administration) before they are permitted to be sold and the market is so large that they get by without rigorous documentation. “Improve your memory, sharpen focus” are claims you read everywhere in an attempt to boost commercial sales.
Here’s what experts do – and don’t – know about some of these popular items:-
B Vitamins: B6, B12, and folic acid all play a role in brain health. But unless you’re low on them or pregnant (folic acid is a must to prevent birth defects), a supplement is unlikely to help. Instead stick to food sources like leafy greens.
Caffeine: Caffeine pills and powders aren’t good because there are risks if you overdose. But you can enjoy coffee guilt-free, as long as it doesn’t worsen your sleep or make you jittery. A little coffee is a stimulant that helps perk you up, plus it promotes energy by blocking brain receptors for a chemical called adenosine.
Omega-3s: The traditional Mediterranean diet, which includes omega 3-rich-fish, is linked to a lower risk of dementia. But can omega-3 supplements help? So far, large studies (including one sponsored by the National Institutes of Health) haven’t proved that. One possible exception: People with a rare “gene mutation” tied to Alzheimer’s, might benefit if they start taking the supplements early enough, a 2017 review shows.
Vitamin E: This antioxidant combats free radicals, including those that may damage brain cells. But large studies aimed at finding out whether vitamin E supplements can protect against dementia haven’t yielded great results, though at least one study found that they might slow the worsening of Alzheimer’s in people who already have it. For now, experts say most healthy people should stick with food sources like nuts, seeds, and vegetable oils.
Ginkgo Biloba: Although it’s a staple in traditional Chinese medicine, modern research has found that ginkgo supplements probably won’t protect your memory. Although some studies have suggested there might be benefits, the well-designed trials — notably the “Ginkgo Evaluation Memory study” that included 3,000 older adults – showed that ginkgo doesn’t prevent or slow dementia.
Curcumin: Found in turmeric (an ingredient in curry powder), it has been hailed for its antioxidant powers. Does it help explain why Alzheimer’s rates are lower in India? A UCLA study found that people who took curcumin fared better on memory tests and had less buildup of abnormal proteins in their brains. But this study only included 40 people, and other research hasn’t found this result, so more studies are needed.
CDP-choline: In Europe, CDP-choline isn’t sold as a dietary supplement. Instead, it’s a prescription drug. According to researchers who reviewed 14 studies, there’s decent evidence that it can benefit memory in elderly people who already have memory problems. But whether it can prevent them in healthy people isn’t clear.
What about Combos: Many memory supplements are sold as combinations. Though some might work well together, combined supplements are harder to study and could be risky. Supplements may cause side effects, and the risk rises with the number you take. Mixing them with prescription drugs can be risky, too. Review all the drugs and supplements you’re taking (or considering) with your doctor, so they can tell you what’s safe.
Food First: While certain supplements might help in some cases, most healthy people don’t need pills to stay sharp. Eating a diet that’s rich in vegetables, berries, whole grains, and fish is a way to support brain health as you age.
What every doctor should advise their patients is to stay physically active, to get enough sleep, to take care of any medical conditions you have, to keep up your social connections and challenge your mind by being a life-long learner. All this can make a big difference and is good for the rest of your body!
But don’t forget to try these natural ways to improve your memory, 1) Eat less refined carbs, 2) Make time for meditation, 3) Maintain a Healthy weight, 4) Drink less alcohol, 5) Train your brain exercising your cognitive skills by playing brain games, and 5) Exercise regularly.
As a parting shot, always keep smiling. As George Bernard Shaw wrote so poignantly, “You don’t stop laughing when you grow old; you grow old when you stop laughing.”
(Dr Francisco Colaço is a seniormost consulting
physician, pioneer of
Echocardiography in Goa).
