mbg Supplement Editor
mbg Supplement Editor
Morgan Chamberlain is a supplement editor at mindbodygreen. She graduated from Syracuse University with a Bachelor of Science degree in magazine journalism and a minor in nutrition.
Image by McKinsey Jordan / Stocksy
October 4, 2023
Whether recalling an acquaintance’s name or trying to figure out where you parked, your memory helps you access short-term and long-term information and process the world around you.
We could all use a little extra mental strength to help us remember important things, right? Well, it turns out there are research-backed ways to support brain health and enhance memory:
Nutritional psychiatry is a field of science that uses food and supplements to provide essential nutrients and phytonutrients that help support an individual’s mental health needs.* In other words, making strategic dietary changes can support your individual mental well-being and overall cognitive function.
Here are some nutritional changes you can make to increase brain function and improve memory:
Exercise is medicine for the body and the brain. Studies have shown that aerobic and cardiorespiratory exercise increase white and gray matter in the brain, respectively. Gray matter is responsible for the majority of processing that occurs in the brain, while white matter is more involved in communication within the brain and between the brain and spinal cord—all of which are important for memory function.
So, how much movement do we need to maintain optimal mental health? One cross-sectional study11 published in Lancet Psychiatry reveals the sweet spot for reaping all the mental wellness benefits: 30 to 60 minutes three to five times a week is all you need (of course, more movement is great!) to support mental well-being and improve your mood.
Getting your seven to nine hours of restful sleep ensures the right memories are retained—so be sure to call it a night a little bit earlier if you’re hoping to supercharge your memory while you sleep!
The takeaway
When it comes to enhancing your memory, making small, consistent improvements each day to your nutrition, sleep, and movement habits can make a massive difference over your lifetime. Consider these tips your “long-term study strategy” for a life of strong memory and mental wellness.
If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.