As we age, it can become normal for our memory to become less reliable. Fortunately there are herbal medicines and supplements that can help restore your memory to what it was and preserve the memory you have now. Here is the list of herbals and supplements I use and have used with my clients to help improve their memory.

Huperzine A

Huperzine A, derived from Chinese club moss (Huperzia serrata), inhibits acetylcholinesterase, an enzyme that breaks down acetylcholine—a neurotransmitter critical for memory and learning. By preserving acetylcholine levels, it enhances cognitive function and is particularly useful for short-term memory lapses, such as frequently misplacing keys, as noted by one of my teachers, renowned herbalist KP Khalsa.

Studies suggest huperzine A may also support cognitive performance in neurodegenerative conditions like Alzheimer’s disease. Typical doses range from 50 to 200 micrograms daily, but cycling usage is recommended to maintain effectiveness.

While generally well-tolerated, it may cause side effects such as headaches or nausea at higher doses, so it’s recommended to work up slowly over several weeks. Consult a healthcare provider before use, especially if taking medications affecting neurotransmitters.

Bacopa Monnieri

Bacopa (Bacopa monnieri), a staple in Ayurvedic medicine, is widely researched for enhancing memory and reducing cognitive decline. Its active compounds, bacosides, improve synaptic communication and support neuronal repair, making it beneficial for both short-term memory and long-term cognitive health. Studies also suggest it may reduce stress and improve focus, amplifying its nootropic effects.

Anecdotally, I have heard that this herb can also be supportive for brain fog from mRNA vaccine injuries and long Covid.

Gotu Kola (Centella asiatica)

Gotu Kola is renowned for enhancing cognitive function and memory. Its triterpenoids support neuronal repair and promote the growth of new neural connections, making it valuable for brain health and mental clarity. Traditionally used in Ayurvedic and Chinese medicine, it is also believed to reduce stress and support overall circulation to the brain. In india, Gotu Kola is consumed in a way similar to spinach, cooked into foods and used in beverages.

This herb is best used as an infusion since many of the active constituents are water soluble. Additionally, Centella is a relatively mild herb, so taking this herb in capsules will be inconvenient. A maintenance dose for memory issues would range between 3-10 grams of dried herb per day.

Extracts basically mean that the herb has been isolated down to a specific (often arbitrary) marker compound that may or may not be responsible for the clinical effects of the herb.
Isolated compounds are sometimes effective (Huperzine A, for example), but then you’re missing out on the full spectrum of constituents that may have unstudied medicinal effects. This can lead to an increased risk of side effects like you would see in many modern prescription medications. We evolved taking these plants in their whole form for the last several thousand years or longer.

Acetyl-L-Carnitine (ALCAR)

Acetyl-L-Carnitine (ALCAR) is a natural substance in the body that helps keep our brain cells energized. Think of it like a helper that moves fuel (fatty acids) into the cell’s power stations, so they can produce the energy needed for our brain to work well. This extra energy is important for creating and keeping memories. ALCAR also helps make a brain chemical called acetylcholine, which is key for learning and remembering things better.

In addition to powering the brain, ALCAR acts like a shield for our brain cells, protecting them from damage as we get older. It helps reduce harmful stress and inflammation that can lead to memory problems. By keeping the brain cells healthy and allowing them to communicate effectively, ALCAR supports overall memory and learning. While researchers are still learning all the details about how ALCAR works, current studies suggest that it can be a useful supplement for maintaining good memory, especially as we age.

Ginkgo Biloba

Ginkgo biloba, one of the oldest living tree species, has been used in traditional medicine for centuries, particularly in China, to support various aspects of health including memory and cognitive function. The extracts derived from its leaves contain bioactive compounds like flavonoids and terpenoids, which are believed to offer antioxidant and anti-inflammatory benefits. These properties may help protect brain cells from oxidative stress and improve overall neural health. Many people have turned to ginkgo biloba supplements as a natural way to boost blood circulation, which is thought to enhance oxygen and nutrient delivery to the brain—a process that plays a key role in maintaining and potentially improving memory.

While research on ginkgo biloba’s effectiveness in enhancing memory has yielded mixed results, several studies suggest that it may have a positive impact, especially in older adults or those experiencing age-related cognitive decline. Some clinical trials have reported modest improvements in memory, attention, and processing speed, attributing these benefits to increased cerebral blood flow and the herb’s antioxidant effects. However, it is important to note that the scientific community has not reached a consensus on the optimal dosage or long-term benefits of ginkgo supplementation. As with any supplement, it is advisable to consult a healthcare professional before incorporating ginkgo biloba into your routine, particularly if you have existing health conditions or are taking other medications.

Lions Mane Mushroom

Lion’s Mane Mushroom (Hericium erinaceus) has attracted considerable interest for its potential cognitive benefits, particularly in supporting memory and overall brain health. Traditionally used in Chinese medicine, this unique mushroom is believed to stimulate the production of nerve growth factor (NGF), a protein that plays a crucial role in the maintenance, growth, and repair of neurons. By potentially enhancing NGF levels, Lion’s Mane may support neural plasticity and connectivity, which are essential for learning and memory retention. Some preliminary studies and animal research have suggested that the bioactive compounds found in Lion’s Mane can promote neuronal regeneration, thereby potentially contributing to improved cognitive functions such as memory and focus.

Phosphatidylserine

Phosphatidylserine is a naturally occurring fat-like substance found in high concentrations in brain cells. It plays an important role in keeping the cell membranes healthy, which is crucial for effective communication between brain cells. This effective signaling is key for functions like learning and memory. Some research suggests that supplementing with phosphatidylserine may help improve these cognitive functions, especially in older adults or those experiencing mild memory issues, by supporting the overall health of brain cells.

Another way phosphatidylserine may benefit the brain is by helping to regulate cortisol, a hormone released during stress. Elevated cortisol levels have been linked to memory problems and other cognitive challenges, so maintaining a balanced level can be important for mental clarity. While studies are still underway and results can vary between individuals, the evidence so far indicates that phosphatidylserine might be a useful supplement for supporting cognitive function. As always, it’s best to consult with a healthcare professional before starting any new supplement regimen.

Omega-3 Fatty Acids (DHA/EPA)

Omega-3 fatty acids, particularly DHA, are essential for brain health and memory. DHA supports the myelin sheath, a protective fatty layer around nerves that enhances communication and overall brain function. While supplements are available, whole foods like sardines or mackerel are the preferred sources to avoid oxidation, ensuring optimal nutrient quality and efficacy.

Alpha-GPC (L-Alpha Glycerylphosphorylcholine)

Alpha-GPC is a natural compound that helps increase the levels of acetylcholine, a key brain chemical involved in memory and learning. Acetylcholine plays a crucial role in how brain cells communicate with each other, so having more of it can lead to better memory and clearer thinking. By boosting acetylcholine, Alpha-GPC may help improve how effectively your brain forms, stores, and recalls information.

In addition to supporting neurotransmitter production, Alpha-GPC is thought to aid in maintaining healthy brain cell membranes and improving blood flow. This extra support can be especially helpful as we age, since natural levels of important brain chemicals tend to decline over time. With improved cell health and better nutrient delivery, the overall function of the brain can be enhanced, which may lead to sharper focus and better memory performance.

Coenzyme Q10 (CoQ10)

Coenzyme Q10, or CoQ10, is a substance found naturally in our bodies that plays a key role in producing energy in every cell, including those in the brain. This energy is crucial for the brain to work well, especially for processes like forming and storing memories. CoQ10 also acts as an antioxidant, which means it helps protect brain cells from damage caused by harmful molecules called free radicals. When brain cells have enough energy and are well-protected, they can communicate more effectively, which is important for maintaining good memory.

In addition to boosting energy, the antioxidant properties of CoQ10 help reduce inflammation and other forms of cellular stress that can damage brain cells over time. This protection is particularly important as we age, since our bodies naturally produce less CoQ10 as part of the aging process. By helping to keep brain cells healthy and functioning optimally, CoQ10 may slow down memory decline and support clearer thinking, making it a promising supplement for those looking to maintain or improve their memory.

L-Theanine

L-theanine, an amino acid found predominantly in green tea, promotes mental clarity and may support memory by modulating brain activity and neurotransmitter levels. It increases the production of alpha brain waves—patterns linked with a state of relaxed alertness—thereby reducing stress and anxiety without causing sedation. This calming effect helps balance neurotransmitters such as dopamine, serotonin, and GABA, which play key roles in regulating mood and focus. By creating a more balanced and relaxed mental state, L-theanine can improve concentration and facilitate more efficient information processing and memory retention, making it a popular supplement for enhancing cognitive performance.

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Methylene Blue

Methylene blue is a synthetic compound that has attracted scientific interest for its potential to enhance memory and cognitive function. Research indicates that, at low doses, methylene blue may improve cellular energy metabolism by acting as an alternative electron carrier within the mitochondria. This boost in energy production is particularly important for brain cells, which require ample ATP to support the processes of memory consolidation and retrieval. Additionally, methylene blue exhibits antioxidant properties that help reduce oxidative stress—a key contributor to neural damage and cognitive decline. By mitigating oxidative damage and supporting mitochondrial efficiency, the compound creates a cellular environment that is more conducive to maintaining and possibly improving memory functions.

Emerging studies, primarily in animal models and early-stage human trials, suggest that methylene blue might also promote synaptic plasticity, the process by which neurons form and reorganize connections critical for learning and memory. This improved plasticity is thought to stem from enhanced energy metabolism and reduced neuroinflammation, which together help preserve the integrity of neural circuits involved in cognition. Some research even hints at its potential to counteract protein aggregations—such as beta-amyloid and tau—that are often linked to neurodegenerative diseases like Alzheimer’s. However, while these findings are promising, methylene blue’s application as a cognitive enhancer remains experimental.

Other Ways to Help Memory

Detox Heavy Metals

Heavy metals such as aluminum, lead, and mercury are surprisingly common in our daily environment. They can be found in a variety of sources—including household items, foods, supplements, vaccine adjuvants, cookware, paints, tap water, and processed foods. To help reduce exposure, consider switching to safer cookware options like stainless steel or cast iron. This is important because the accumulation of these metals in the body can negatively affect brain function and potentially lead to memory issues.

Strategy

A common detox strategy involves a two-step process that first uses a chelating agent to mobilize heavy metals from tissues, making them available in the bloodstream, and then employs a binding agent to capture these metals in the gastrointestinal tract for elimination. The chelator “knocks loose” the accumulated metals by attaching to them, thereby disrupting their bonds with body tissues and increasing their solubility. Once in the circulation, the mobilized metals can be reabsorbed by a binder—often a natural agent like chlorella, cilantro, or modified citrus pectin—that traps the metals in the digestive system and prevents reabsorption, allowing them to be excreted via feces. This dual approach helps reduce the risk of redistributing and reabsorbing the toxic metals. Ideally, this is something that should be implemented with professional guidance.

Dietary and Nutritional Support

Silicon-Rich Foods and Supplements
Some research suggests that silicon can help limit aluminum absorption and may aid in its elimination. Foods like whole grains, cucumbers, and bananas contain bioavailable silicon. There are also supplements (e.g., orthosilicic acid or horsetail extract) that some practitioners recommend, although clinical evidence remains limited.

High-Fiber Diet
Adequate dietary fiber may help bind certain substances in the digestive tract, potentially reducing aluminum absorption. Incorporating a variety of fruits, vegetables, and whole grains is generally beneficial for overall health.

Antioxidants
Heavy metal exposure is sometimes associated with increased oxidative stress. A diet rich in antioxidants (found in colorful fruits, berries, vegetables, and vitamins C and E) may help mitigate cellular stress. Antioxidants support overall health.

A smoothie with berries, pineapple raspberries and peaches with chlorella and cilantro.

Natural Binding Agents

Chlorella: A freshwater green algae whose cell walls are thought to bind heavy metals in the gastrointestinal tract, reducing reabsorption and promoting elimination.

Cilantro (Coriander): An herb believed to mobilize heavy metals from tissues and, when paired with other binders, may help trap these metals in the digestive tract for excretion.

Modified Citrus Pectin (MCP): A soluble fiber derived from citrus fruits that has been modified to improve its absorption, potentially binding mobilized toxins in the gut.

Zeolites (e.g., Clinoptilolite): Naturally occurring porous minerals that can trap heavy metals within their structure, aiding in their removal via the digestive system.

Dietary Fiber: While not a specific binding agent, dietary fiber from fruits, vegetables, and whole grains can bind various toxins in the gastrointestinal tract, supporting their elimination.

Natural Chelators

Alpha Lipoic Acid (ALA): A naturally occurring antioxidant that is both water- and fat-soluble, allowing it to chelate heavy metals such as mercury and lead by binding them and mobilizing them for excretion.

Liposomal Glutathione: Often referred to as the body’s master antioxidant, this naturally produced tripeptide acts as a chelator by binding heavy metals and neutralizing toxins, thereby enhancing the body’s detoxification processes.

Curcumin: The active compound in turmeric, known for its anti-inflammatory and antioxidant properties, which research suggests can chelate certain metals like iron and copper, potentially reducing their toxicity.

Fulvic Acid: A component of humic substances found in soil and water, recognized for its natural ability to bind and mobilize heavy metals by increasing their solubility and supporting their removal from the body.

Garlic Extract: Rich in organosulfur compounds such as allicin and S-allyl cysteine, garlic extract has demonstrated metal-binding properties in studies, contributing to the chelation and subsequent elimination of heavy metals.

Adequate Sleep

Adequate sleep is a cornerstone of effective memory consolidation and overall cognitive health. During sleep, the brain processes and organizes the information acquired throughout the day, transforming short-term memories into long-term ones. This process is essential not only for learning but also for emotional regulation and problem-solving skills.

Interestingly, research indicates that women may require slightly more sleep than men—typically around 9 to 10 hours per night—likely due to differences in hormonal regulation and brain activity patterns. Prioritizing sufficient sleep by establishing a consistent bedtime routine, creating a dark and cool sleep environment, and minimizing exposure to screens before sleep can enhance the restorative functions of sleep, ultimately leading to improved memory retention, sharper cognitive function, and better overall health.

Daily Movement

Incorporating daily movement and exercise into your routine can significantly enhance memory and overall brain function. Regular physical activity increases blood flow to the brain, ensuring that it receives an ample supply of oxygen and nutrients necessary for optimal performance. This boost in circulation supports the growth and maintenance of neural connections, particularly in areas such as the hippocampus, which is crucial for learning and memory.

Exercise also promotes the release of brain-derived neurotrophic factor (BDNF), a protein that plays a key role in neurogenesis—the formation of new neurons—and synaptic plasticity, both of which are essential for memory consolidation. Beyond its biological benefits, regular movement helps reduce stress and improve mood, creating an environment where cognitive processes, including memory, can thrive.

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Herbs & Supplements for Memory