5 Best Herbs for Memory and Brain Health

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Written By Lara May

While many factors shape brain health, certain medicinal herbs have shown particular promise for enhancing memory and cognition. Here are 5 time-tested options backed by scientific research:

● Ginkgo

This ancient Chinese herb increases blood flow and improves brain signaling. Ginkgo modestly improves memory, focus, processing speed and mood in dementia patients. It may also help Alzheimer’s disease. Take 120-240 mg of standardized extract.

● Bacopa

Used for centuries in Ayurvedic medicine, bacopa is a potent neural antioxidant that can cross the blood-brain barrier. It may improve memory and attention span by protecting brain cells from free radical damage. Take 300 mg daily.

● Sage

Long used to boost cognitive function, sage contains active compounds like rosmarinic acid, carnosic acid, and carnosol. These reinforce antioxidant defenses and prevent the breakdown of acetylcholine, a key neurotransmitter for memory.

● Rosemary

In aromatherapy, rosemary essential oil improves speed, accuracy and quality of memory. Inhaling its active ingredient, 1,8-cineole, increases blood flow to the brain. Rosemary also has antioxidant and anti-inflammatory benefits.

● Curcumin

This bright compound in turmeric has powerful neuroprotective properties, bolstering the brain’s natural growth and repair processes while reducing oxidative stress and plaque buildup. Curcumin improves mood and memory in older adults. Take a 95% curcumin supplement daily.

Photo by Anna Pou

Other Natural Approaches:

While promising, always consult your doctor before trying new herbs, especially if you take medications or have a medical condition. Further ways to support brain health include:

● Daily exercise, prioritizing restorative sleep, stress management and cognitive training activities. Learning new skills builds cognitive reserves.

● A nutrient-dense Mediterranean diet full of antioxidant-rich fruits, vegetables, nuts, fish, olive oil and red wine.

● Supplements like fish oil, resveratrol, vitamin D and magnesium.

● Social engagement, novel challenges and activities you enjoy to give your brain variety and stimulation.

Protecting brain health doesn’t require exotic tactics or expensive “smart pills.” Nature provides simple time-tested herbs and lifestyle habits that optimize cognition and memory if used consistently.

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Lara May

Hi, I’m Lara May. I am a board certified clinical pharmacist, usui reiki master, and integrative health coach. 

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