Most older adults will at some point wonder what vitamins are good for memory. Many are—but products marketed as vitamins for memory or brain supplements probably aren’t worth the money.
The dietary supplements aisle at your local supermarket probably contains a shelf stocked with products labeled as “brain supplements” and “memory supplements.”
But it probably isn’t worth picking up any of these products, says Mount Sinai nutrition consultant Fran C. Grossman, RD, MS, CDCES, CDN. For one thing, she points out that taking supplements if you already consume a healthy diet could put you over the safe limits for some nutrients.
“Also, while some studies have suggested that certain vitamins and other dietary supplements may aid memory and cognition, the evidence is not very strong,” she notes. “Other, well-designed long-term studies have suggested that memory test scores don’t differ between people who do and do not take vitamin supplements.”
But even if there aren’t really any effective vitamins for memory, does this mean the nutrients some products supplement aren’t helpful when it comes to maintaining your brainpower as you get older? Not at all—but any boost they provide probably depends on getting important nutrients from dietary sources if you can, as well as focusing on those that benefit your heart and blood vessels.
“Brain function relies on a constant supply of oxygen and nutrients, and that supply depends on good cardiovascular health,” Grossman confirms. “It is likely that any memory benefits seen in studies are due more to the fact certain nutrients help reduce the systemic inflammation that has been implicated in atherosclerosis.” The latter is characterized by an accumulation of cholesterol in the walls of arteries. These deposits narrow arteries, impeding the flow of blood to your brain.
Good Vitamins for Memory
Here’s a look at some vitamins that, research suggests, may offer some benefits for your brain.
Vitamin A
This vitamin has antioxidant effects. “Antioxidants are substances that are believed to protect cells from the damaging effects of free radicals, naturally occurring molecules that disrupt cell function and activities and contribute to systemic inflammation,” Grossman explains. The recommended dietary allowance (RDA) for vitamin A is 700 micrograms (mcg) for women, and 900 mcg for men. You can obtain vitamin A from foods such as liver; yellow- and orange-colored fruits and vegetables like apricots, cantaloupe, mangoes, carrots, sweet potatoes; and leafy green vegetables, such as spinach, kale, turnip greens, and lettuce.
Vitamin B
Several B vitamins may be beneficial for your memory and other aspects of your cognition, possibly because they help lower levels of homocysteine in the body.
“Homocysteine is an amino acid,” Grossman says. “Amino acids play various roles in the body, but when homocysteine is elevated, it may contribute to cardiovascular events like heart attack and stroke. Some studies also have found high levels of homocysteine in the brains of people with Alzheimer’s disease.”
Research has suggested that being deficient in vitamin B may impact memory recall, working memory (the aspect of memory that lets you temporarily retain a small amount of information you might immediately need, such as a grocery shopping list), and cognitive processing speed in older age.
- Vitamin B1 (thiamine) helps convert carbohydrates into the energy brain cells need to function properly. It is found in beans and legumes, and the RDA is 1.1 to 1.2 milligrams (mg).
- Vitamin B6 (pyridoxine) helps the body manufacture neurotransmitters that play a role in memory consolidation and retrieval. Neurotransmitters include acetylcholine, serotonin, dopamine, norepinephrine, and adrenaline, and they function as chemical messengers transporting signals between nerve cells. B6 food sources include fortified cereals, beef liver and other organ meats, potatoes and other starchy vegetables, and non-citrus fruits. The RDA for people ages 51 and older is 1.7 mg for men and 1.5 mg for women.
- Vitamin B9 (folic acid/folate) is essential for the metabolism of fatty acids in the brain, and, like B6, it aids the synthesis of vital neurotransmitters. Food sources include fortified cereals, dark leafy greens, and whole-wheat bread products. The RDA for adults is 400 mcg.
- Vitamin B12 contributes to the health of your brain’s white matter, a network of nerve tissue that links the different regions of the brain. In older age, the ability to absorb B12 from food decreases. Older adults also are more likely to use drugs that reduce B12 absorption in the digestive tract (a commonly taken example is proton pump inhibitors, which are used to manage gastroesophageal reflux disease). The RDA for B12 is 2.4 mg in women and men, but doctors may recommend a greater intake—and possibly a supplement—in deficient individuals. A 2025 study led by researchers from UC San Francisco suggested that older adults whose B12 levels were at the low end of normal showed signs of neurological and cognitive deficiency, compared with people whose levels of the vitamin ranged toward the high end of normal. The RDA for vitamin B12 is 2.4 mcg, and food sources include meat, fish, poultry, eggs, milk, and fortified cereals.
Vitamin C
This powerful antioxidant helps protect brain cells from damage and improves resistance to age-related neurological disorders. In one study, people who took vitamin C supplements reduced their risk of dementia by 42%; however, avoiding a vitamin C deficiency probably is more important than taking supplements to boost your levels of C above the RDA (90 mg for men and 75 mg for women). “A normal, healthy diet should definitely provide you with enough vitamin C,” Grossman says. “Sources include citrus fruit, blueberries, tomatoes, potatoes, Brussels sprouts, strawberries, spinach, and cantaloupe.”
Vitamin D
Some research has linked low levels of vitamin D with memory declines in older age. Low levels also are linked to a greater risk of depression, which can make people more vulnerable to memory issues. Vitamin D is synthesized in the skin with exposure to sunlight, but that doesn’t mean you should bask under the summer sun for hours—just a few minutes of sun two or three times per week is sufficient to keep your levels where they need to be. The RDA for vitamin D is 600 international units (IUs) for adults ages 51 to 70 and 800 IUs for adults 71 and older. Food sources include fish liver oils, fatty fish, beef or calf liver, eggs, and fortified cereals, fruit juice, and milk. “If you live in a region that doesn’t see much sunshine during the winter months, your doctor may recommend you supplement vitamin D,” Grossman says.
Vitamin E
This important antioxidant has been associated with a slower memory decline in people with mild cognitive impairment (minor but noticeable memory issues that don’t interfere too much with independence but may progress to dementia). However, large studies have returned less positive results. Moreover, large doses of vitamin E in supplement form can increase the risk of bleeding in people who take blood thinners and reduce the effectiveness of cholesterol-lowering statin drugs. The RDA for vitamin E is 15 mg for both women and men, and food sources include vegetable oils, nuts, seeds, and leafy green vegetables.
Fishy Brain Supplements?
Fish oil isn’t a vitamin, but fish oil products are widely touted as being helpful brain supplements. Fish oil contains omega-3 fatty acids that may help your memory by combating the inflammation that can compromise blood vessel health.
However, as with other important nutrients, fish oil supplements don’t seem to confer the same benefit as fish itself (specifically fatty fish, such as salmon, trout, mackerel, and sardines). “Keep in mind, too, that some research has linked high doses of fish oil to an increased risk of atrial fibrillation, an abnormal heart rhythm that can cause stroke,” Grossman cautions. “Fish oil supplements also may increase the risk of bleeding, particularly if you take blood thinners.”
Eat Better, Do More
While supplements touted as vitamins for memory probably aren’t the solution to age-related memory issues, the Mediterranean, DASH (Dietary Approaches to Stop Hypertension) and MIND (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) diets can ensure you get enough of the foods that might make a difference.
“All three diets prioritize fiber-rich fruits and vegetables, whole grains, beans, fish, and healthy fats, and all have been shown to protect cardiovascular health,” Grossman observes.
Try to get sufficient exercise too. It’s a lifestyle intervention with solid evidence for cognitive benefits. Other things that may help your memory include socializing with others, working with your doctor to control your cardiovascular risk factors, limiting your alcohol intake, getting enough sleep, and not smoking.
As for vitamin supplements, they may have a role if your diet is poor or you have certain health issues. Grossman recommends asking your doctor if you might benefit from taking one.
