Condition
Memory Improvement
Memory is how the brain encodes, stores and retrieves information, using different regions and chemical messengers for working, short-term and long-term recall, and it naturally slips with age. Among supplements, Bacopa has the best-supported case, and trials found memory improved, with iron also linked to better measures of intelligence, though the evidence is moderate for both. Studies were mostly small, and ginkgo and phosphatidylserine showed only limited gains in cognition, while choline and a herbal extract called Polygala showed no clear difference.
Sources: PMID 20590480; PMID 20703343
- Supplements studied
- 13
- Graded outcomes
- 10
- Trials
- 12
- People studied
- 3,326
Evidence by supplement
- Strong
- Moderate
- Limited
- Very limited
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Memory Small Improvement | Improves (the measure goes up) | Small effect | 12 studies | 645 people | ||
Studies that measured memory
| ||||||
| Attention No effect | NoneNo effect | 645 people | ||||
| Motor Speed | Improves (the measure goes up) | 60 people | ||||
| Reaction Time | Improves (the measure goes up) | 60 people | ||||
| Working Memory | Improves (the measure goes up) | 60 people | ||||
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| "Measures of Intelligence
" Small Improvement | Improves (the measure goes up) | Small effect | 3,105 people | |||
| Attention | Improves (the measure goes up) | 2 studies | 339 people | |||
Studies that measured attention | ||||||
| Memory | Improves (the measure goes up) | 718 people | ||||
| Short-Term Memory (Simple) | Improves (the measure goes up) | 1,196 people | ||||
Ginkgo Biloba
- Cognition: improves
- Memory: improves
- Subjective Well-Being: improves
Phosphatidylserine
- Cognition: improves
- Memory: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Cognition Small Improvement | Improves (the measure goes up) | Small effect | 1 study | 122 people | ||
| Memory | Improves (the measure goes up) | 1 study | 122 people | |||
Studies that measured memory | ||||||
Saffron
- Short-Term Memory (Simple): improves
- Working Memory: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Short-Term Memory (Simple) Small Increase | Improves (the measure goes up) | Small effect | 20 people | |||
| Working Memory | Improves (the measure goes up) | 20 people |
Choline
- Cognition
- Memory: improves
- Reaction Time: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Cognition No effect | NoneNo effect | 1 study | 13 people | |||
Studies that measured cognition | ||||||
| Memory | Improves (the measure goes up) | 13 people | ||||
| Reaction Time | Improves (the measure goes up) | 13 people | ||||
| Working Memory | Improves (the measure goes up) | 13 people | ||||
Polygala Tenuifolia
- Memory
- Spatial Processing: improves
- Working Memory: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Memory No effect | NoneNo effect | 1 study | 48 people | |||
Studies that measured memory | ||||||
| Spatial Processing | Improves (the measure goes up) | 48 people | ||||
| Working Memory | Improves (the measure goes up) | 48 people | ||||
L-Tyrosine
- Blood Pressure
- Working Memory: improves
- Noradrenaline: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Blood Pressure No effect | NoneNo effect | 8 people | ||||
| Working Memory | Improves (the measure goes up) | 6 studies | 16 people | |||
| Noradrenaline | Improves (the measure goes up) | 8 people | ||||
Melatonin
- Adrenaline
- Anxiety Symptoms: improves
- Alertness: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Adrenaline No effect | NoneNo effect | 50 people | ||||
| Anxiety Symptoms | Improves (the measure goes down) | 1 study | 50 people | |||
Studies that measured anxiety symptoms | ||||||
| Alertness | Improves (the measure goes up) | 50 people | ||||
| Attention | Improves (the measure goes up) | 50 people | ||||
| Cortisol | Improves (the measure goes down) | 50 people | ||||
| Memory | Improves (the measure goes up) | 50 people | ||||
| Noradrenaline | Improves (the measure goes up) | 50 people | ||||
Pramiracetam
- Forgetting: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Forgetting | Improves (the measure goes up) | 1 study | 24 people | |||
Studies that measured forgetting | ||||||
Nicotine
- Attention: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Attention | Improves (the measure goes up) | 1 study | 18 people | |||
Folic Acid (Vitamin B9)
- Memory: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Memory | Improves (the measure goes up) | 1 study | 641 people | |||
Creatine
- Memory: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Memory | Improves (the measure goes up) | 1 study | 847 people |
Key findings
- MemoryImproves (the measure goes up)
- "Measures of Intelligence "Improves (the measure goes up)
- CognitionImproves (the measure goes up)
The Memory Enhancement & Support protocol
2 primary supplements · 5 supporting supplements
- Bacopa Monnieri300–600 mg standardized extract daily (50% bacosides)
- Iron18–65 mg daily (only if deficient based on ferritin levels)
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Studies cited
100 studies from PubMed
- Does creatine supplementation improve glycemic control and insulin resistance in healthy and diabetic patients? A systematic review and meta-analysis.
- Effect of Ginkgo biloba Extract on Cognitive Function: A Systematic Review
- Efficacy and Safety of Ginkgo biloba in Mild Cognitive Impairment: A Meta-Analysis
- Safety Profile of Bacopa monnieri in Clinical Trials
- Ginkgo biloba Extract (EGb 761): Pharmacological Activities and Clinical Outcomes
- Ginkgo biloba L. Historical Background and Current Applications in Medicine
- Ginkgo biloba and Brain Health: A Comprehensive Review
- Safety Profile of Ginkgo biloba Extract: Evidence from Clinical Trials
- Effects of Bacopa monnieri on Memory: A Review of Clinical Evidence
- Bacopa monnieri and Attention: A Systematic Review
- Bacopa monnieri and Pediatric Cognitive Function: A Review
- Pharmacokinetics and Bioavailability of Ginkgo biloba Extract
- Neuroprotective Effects of Ginkgo biloba Extract: A Review
- Efficacy of Ginkgo biloba on Peripheral Arterial Disease: Meta-Analysis
- Ginkgo biloba Extract for Age-Related Macular Degeneration: A Meta-Analysis
- Bacopa monnieri and Cognitive Enhancement: A Systematic Review
- Neuroprotective Effects of Bacopa monnieri: A Review
- Anxiolytic Effects of Bacopa monnieri: Mechanisms and Clinical Evidence
- Bacopa monnieri and Neuroprotection: Mechanisms of Action
- Ginkgo biloba Extract for Cognitive Decline and Dementia: A Cochrane Review Summary
- Ginkgo biloba for Tinnitus: A Systematic Review and Meta-Analysis
- Ginkgo biloba Special Extract EGb 761 in Dementia: A Review
- Meta-Analysis of Bacopa monnieri on Cognitive Function and Anxiety
- Bacopa monnieri in Older Adults: Clinical Evidence Review
- Efficacy of Ginkgo biloba in Treating Acute Ischemic Stroke: A Meta-Analysis
- Role of creatine supplementation on exercise-induced cardiovascular function and oxidative stress
- Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players
- Does creatine supplementation improve the plasma lipid profile in healthy male subjects undergoing aerobic training
- Effects of creatine supplementation on glucose tolerance and insulin sensitivity in sedentary healthy males undergoing aerobic training
- Creatine supplementation increases glycogen storage but not GLUT-4 expression in human skeletal muscle
- Creatine supplementation affects glucose homeostasis but not insulin secretion in humans
- Reduction of rise in blood pressure and cortisol release during stress by Ginkgo biloba extract (EGb 761) in healthy volunteers
- Creatine supplementation and health variables: a retrospective study
- Effect of oral creatine supplementation on human muscle GLUT4 protein content after immobilization
- Role of submaximal exercise in promoting creatine and glycogen accumulation in human skeletal muscle
- Effects of L-tyrosine and carbohydrate ingestion on endurance exercise performance
- Bacopa monnieri as augmentation therapy in the treatment of anhedonia, preclinical and clinical evaluation
- Does Bacopa monnieri improve memory performance in older persons? Results of a randomized, placebo-controlled, double-blind trial
- Randomized controlled trial of standardized Bacopa monniera extract in age-associated memory impairment
- An acute, double-blind, placebo-controlled crossover study of 320 mg and 640 mg doses of a special extract of Bacopa monnieri (CDRI 08) on sustained cognitive performance
- Effects of a standardized Bacopa monnieri extract on cognitive performance, anxiety, and depression in the elderly: a randomized, double-blind, placebo-controlled trial
- Brahmi for the better? New findings challenging cognition and anti-anxiety effects of Brahmi (Bacopa monniera) in healthy adults
- The Neurocognitive Effects of Bacopa monnieri and Cognitive Training on Markers of Brain Microstructure in Healthy Older Adults
- Efficacy of Standardized Extract of Bacopa monnieri (Bacognize®) on Cognitive Functions of Medical Students: A Six-Week, Randomized Placebo-Controlled Trial
- The chronic effects of an extract of Bacopa monniera (Brahmi) on cognitive function in healthy human subjects
- The acute effects of an extract of Bacopa monniera (Brahmi) on cognitive function in healthy normal subjects
- Effects of 12-Week Bacopa monnieri Consumption on Attention, Cognitive Processing, Working Memory, and Functions of Both Cholinergic and Monoaminergic Systems in Healthy Elderly Volunteers
- Chronic effects of Brahmi (Bacopa monnieri) on human memory
- Examining the nootropic effects of a special extract of Bacopa monniera on human cognitive functioning: 90 day double-blind placebo-controlled randomized trial
- Efficacy of Bacopa Monnieri (Brahmi) and Donepezil in Alzheimer's Disease and Mild Cognitive Impairment: A Randomized Double-Blind Parallel Phase 2b Study
- The effectiveness of Bacopa monnieri (Linn.) Wettst. as a nootropic, neuroprotective, or antidepressant supplement: analysis of the available clinical data
- An acute, double-blind, placebo-controlled cross-over study of 320 mg and 640 mg doses of Bacopa monnieri (CDRI 08) on multitasking stress reactivity and mood
- Effect of choline supplementation on fatigue in trained cyclists
- Choline ingestion does not modify physical or cognitive performance
- The effects of choline supplementation on physical performance
- Effect of creatine monohydrate in improving cellular energetics and muscle strength in ambulatory Duchenne muscular dystrophy patients: a randomized, placebo-controlled 31P MRS study
- Creatine for treating muscle disorders.
- Creatine monohydrate enhances strength and body composition in Duchenne muscular dystrophy
- Comparison of creatine ingestion and resistance training on energy expenditure and limb blood flow
- Creatine, arginine alpha-ketoglutarate, amino acids, and medium-chain triglycerides and endurance and performance
- The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels
- Effect of in-season creatine supplementation on body composition and performance in rugby union football players
- Creatine fails to augment the benefits from resistance training in patients with HIV infection: a randomized, double-blind, placebo-controlled study
- Effect of creatine and weight training on muscle creatine and performance in vegetarians
- Effects of creatine supplementation in taekwondo practitioners
- Creatine supplementation improves muscular performance in older women
- The effects of creatine monohydrate supplementation with and without D-pinitol on resistance training adaptations
- Effects of creatine on body composition and strength gains after 4 weeks of resistance training in previously nonresistance-trained humans
- Creatine monohydrate supplementation on body weight and percent body fat
- Reliability and detecting change following short-term creatine supplementation: comparison of two-component body composition methods
- Low-dose creatine supplementation enhances fatigue resistance in the absence of weight gain
- Efficacy of Creatine Supplementation Combined with Resistance Training on Muscle Strength and Muscle Mass in Older Females: A Systematic Review and Meta-Analysis.
- The Paradoxical Effect of Creatine Monohydrate on Muscle Damage Markers: A Systematic Review and Meta-Analysis
- Creatine supplementation and physical training in patients with COPD: a double blind, placebo-controlled study
- Creatine monohydrate increases strength in patients with neuromuscular disease
- Effect of creatine ingestion after exercise on muscle thickness in males and females
- Does nutritional supplementation influence adaptability of muscle to resistance training in men aged 48 to 72 years
- Effects of four weeks of high-intensity interval training and creatine supplementation on critical power and anaerobic working capacity in college-aged men
- Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes
- Effect of short-term creatine supplementation on neuromuscular function
- The effects of polyethylene glycosylated creatine supplementation on muscular strength and power
- Effect of thirty days of creatine supplementation with phosphate salts on anaerobic working capacity and body weight in men
- The effects of supplementation with creatine and protein on muscle strength following a traditional resistance training program in middle-aged and older men
- The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength
- Effect of different frequencies of creatine supplementation on muscle size and strength in young adults
- Effects of creatine monohydrate and polyethylene glycosylated creatine supplementation on muscular strength, endurance, and power output
- The effects of creatine supplementation on muscular performance and body composition responses to short-term resistance training overreaching
- Creatine as a metabolic controller of skeletal muscles structure and function in strength exercises in humans
- Effects of creatine monohydrate supplementation on body composition and strength indices in experienced resistance trained women
- Effects of oral creatine and resistance training on serum myostatin and GASP-1
- Effects of two and five days of creatine loading on muscular strength and anaerobic power in trained athletes
- Effects of high dose oral creatine supplementation on anaerobic capacity of elite wrestlers
- The effects of four weeks of creatine supplementation and high-intensity interval training on cardiorespiratory fitness: a randomized controlled trial
- Effect of caffeine ingestion after creatine supplementation on intermittent high-intensity sprint performance
- Effects of creatine supplementation and three days of resistance training on muscle strength, power output, and neuromuscular function
- Mg2+-creatine chelate and a low-dose creatine supplementation regimen improve exercise performance
- Physiological responses to short-term exercise in the heat after creatine loading
- Skeletal muscle total creatine content and creatine transporter gene expression in vegetarians prior to and following creatine supplementation
- Muscle glycogen supercompensation is enhanced by prior creatine supplementation
- Effect of creatine on aerobic and anaerobic metabolism in skeletal muscle in swimmers