Dear Doctors: I am 82 years old and in good physical condition. However, I have memory loss. What do you think of the brain supplements that are advertised on television? They claim to help you with memory and they say it's proven by studies. What do you think?
Dear Reader: Of all the health topics we have covered over the years, a handful get the most mail. They involve common concerns that people are eager to solve. That makes these concerns easy targets for bold marketing claims. (We're looking at you, toenail fungus.) Memory supplements fit this pattern. Advertisements for these products tout a wide range of ingredients that promise a quick fix for an unsettling problem.
If you've had a few "why did I enter this room?" moments, you know memory issues can be alarming. Small wonder, then, that we want to believe a memory supplement's claim. But the hard truth is that the evidence behind these products is mixed at best. Some advertising claims are based on a single study, sometimes with a small sample size. Others rely on manufacturer-sponsored research and can be crafted from cherry-picked data. With decades of research into whether memory supplements help brain health and function, the results are still mixed.
That said, your interest in these supplements is understandable. And when talking with our own patients, we don't discourage anyone who wants to try them. But our guidance is to view them as supplements in the truest sense of the word. They are an addition to the healthy habits known to support memory and cognitive health. These include a good diet, regular exercise, good blood pressure control and good sleep. Avoiding smoking and limiting alcohol use are also important.
With diet, focus on fresh vegetables and fruit, leafy greens, lean meat, fish, whole grains, legumes and healthy fats. This is often referred to as the Mediterranean diet. It has been shown to improve blood pressure and reduce the risk of heart disease. That's important because high blood pressure and heart disease are linked to cognitive impairment later in life. Research also continues to find regular exercise can preserve cognition. It helps the brain maintain existing neural connections. It also helps the brain build new ones. Maintaining social connections is just as important. Newer research finds that older adults with regular social contact keep more of their mental sharpness. Those who spend more time alone do not fare as well.
If you do try memory supplements, be aware that side effects are possible. Depending on the ingredients, these can include stomach upset, headache or nausea. Others can interact with certain prescription medications. For instance, St. John's wort can speed the breakdown of heart medications and antidepressants, so they won't work as well. Vitamin K can interfere with warfarin, a blood thinner commonly prescribed to prevent blood clots. Before you start taking a supplement, check with your doctor.
(Send your questions to [email protected], or write: Ask the Doctors, c/o UCLA Health Sciences Media Relations, 10960 Wilshire Blvd., Suite 1955, Los Angeles, CA, 90024. Owing to the volume of mail, personal replies cannot be provided.)
