Vitamins and Nutrients That May Help Improve Memory and Reduce the Risk of Alzheimer’s Disease

Certain vitamins and fatty acids may help lower the risk of memory loss or Alzheimer’s disease. Below are some of the key nutrients that support brain health and memory:

1. Vitamin B12

Vitamin B12 helps maintain the health of red blood cells and nerve cells.

A deficiency in this vitamin—common among older adults and vegetarians—can lead to several symptoms, including memory loss.

In such cases, B12 supplements may help improve memory.

A small 2016 study published in The American Journal of Clinical Nutrition found that low B12 levels are linked to poorer memory performance among people with mild cognitive impairment (MCI).

Good food sources of Vitamin B12:

• Beef and poultry

• Fish (especially haddock and tuna)

• Dairy products (milk, yogurt, cheese)

• Eggs

• Nutritional yeast (some fortified varieties)

2. Vitamin E

Vitamin E may help improve brain health and memory in older adults.

A 2012 study published in Behavioural Brain Research on rats showed that Vitamin E can reduce short- and long-term memory decline caused by chronic sleep disorders, due to its strong antioxidant properties.

Rich sources of Vitamin E:

• Sunflower seeds

• Almonds

• Spinach and avocado

• Pumpkin and kiwi

• Salmon and shrimp

• Olive oil and wheat germ oil

• Broccoli

3. Vitamin D

Vitamin D plays an important role in supporting brain, nervous system, and immune health.

Low Vitamin D levels are associated with an increased risk of Alzheimer’s disease and other forms of dementia.

A 2016 study published in the Journal of Alzheimer’s Disease found that severe Vitamin D deficiency is linked to weakened visual memory.

Sources of Vitamin D:

• Sunlight exposure (stimulates the body’s natural production)

• Egg yolks

• Liver

• Fatty fish

• Fortified foods (such as milk and cereals)

4. Vitamin K

Vitamin K refers to a group of fat-soluble vitamins, including:

• Vitamin K1 (phylloquinone): Found mainly in plant sources

• Vitamin K2 (menaquinone): Found in animal products and fermented foods

Higher blood levels of Vitamin K have been linked to better episodic memory in older adults.

A 2016 study published in Maturitas found that higher Vitamin K intake improves memory and reduces cognitive issues in the elderly.

Sources of Vitamin K:

• Leafy green vegetables (fresh or cooked)

• Broccoli, cabbage, asparagus, okra, green beans

• Pickles and Brussels sprouts

• Kiwi

• Meats, cheeses, and eggs (sources of K2)

5. Omega-3 Fatty Acids

Omega-3 fatty acids and fish oil supplements have positive effects on memory and brain function.

Studies show that increasing Omega-3 intake from foods such as plant oils, nuts, cold-water fish, and walnuts may significantly reduce the risk of Alzheimer’s disease.

A 2012 study published in PLOS ONE found that a diet rich in Omega-3s helps reduce brain inflammation and cognitive decline associated with aging.

6. Zinc

Zinc helps regulate communication between nerve cells, affecting learning and memory formation.

A 2011 study published in Neuron found that zinc plays a key role in neural signaling.

Good sources of Zinc:

• Oysters

• Beef and chicken

• Tofu

• Nuts and seeds

• Lentils and yogurt

• Oats and mushrooms

7. Iron

Iron is essential for proper function of hemoglobin, the protein that carries oxygen in the blood.

A 2011 study published in Advances in Nutrition found that iron deficiency early in life can negatively affect memory, learning, and processing speed later on.

Rich sources of Iron:

• Canned clams

• Beef liver

• Fortified oats

• Dark chocolate (45–69% cocoa)

• White beans and boiled lentils

8. Magnesium

Magnesium is the fourth most abundant mineral in the human body and plays a vital role in many processes essential to brain and body health.

A 2010 study published in Neuron showed that magnesium improves memory and learning ability.

Sources of Magnesium:

• Pumpkin seeds

• Almonds

• Dark chocolate

• Spinach

• Avocado and banana

Recommended Daily Intakes

Vitamin	Age Group	Recommended Amount
Vitamin B12	Adults (14+)	2.4 µg/day
	Pregnant	2.6 µg/day
	Lactating	2.8 µg/day
Vitamin E	Adults (14+)	15 mg/day
	Pregnant	15 mg/day
	Lactating	19 mg/day
Vitamin D	Adults (1–70 years)	15 µg/day
	70+ years	20 µg/day
	Pregnant/Lactating	15 µg/day
Vitamin K	Adult men	120 µg/day
	Adult women	90 µg/day
	Pregnant/Lactating	90 µg/day

Overview

Vitamins are essential for metabolism, growth, and nervous system function.

They are classified into:

• Water-soluble vitamins (e.g., B vitamins, Vitamin C)

• Fat-soluble vitamins (e.g., A, D, E, K)

Each vitamin has unique roles, and deficiencies can cause health problems.

A balanced diet rich in varied foods is the best way to obtain these nutrients, though supplements may be necessary in some cases.