The Top 6 Supplements for Memory

There is good evidence that Ginkgo Biloba improves memory, with Examine.com rating the evidence as grade B. Ginkgo Biloba as a supplement is a herb derived from ginkgo tree leaf, commonly taken as capsule or tablet. Studies typically use 120–240mg.

Ginkgo biloba is extracted from the leaves of one of the oldest tree species on earth and has been used in traditional medicine for centuries. It is known to improve circulation, including blood flow to the brain, and research shows it can support memory, concentration, and mental clarity. It is one of the most studied herbal supplements available. It is taken as a capsule or tablet, usually once or twice a day.

There is good evidence that Bacopa Monnieri improves memory, with Examine.com rating the evidence as grade B. Bacopa Monnieri as a supplement is a plant extract derived from bacopa monnieri plant, commonly taken as capsule or extract. Studies typically use 300–450mg.

Bacopa Monnieri is a plant that has been used in Ayurvedic medicine for thousands of years, traditionally to support memory and learning. It is known to improve memory retention and the speed at which new information is processed, and research shows benefits tend to build gradually over several weeks of regular use. It can also have a mild calming effect, which may help people who find stress affects their ability to focus. It is available as a capsule or extract.

There is good evidence that Lemon Balm improves memory, with Examine.com rating the evidence as grade B. Lemon Balm as a supplement is a herb derived from plant leaf, commonly taken as capsule or tea. Studies typically use 300–600mg.

Lemon balm is a herb from the mint family with a long history of use in European herbal medicine. It is known to ease anxiety, lift low mood, and reduce PMS symptoms, and it can also support memory and focus. It has a gentle calming effect without causing drowsiness. It is available as a capsule or tea and can be taken daily or as needed.

There is good evidence that Creatine improves memory, with Examine.com rating the evidence as grade B. Creatine as a supplement is a amino acid derivative derived from naturally occurring (also synthesised), commonly taken as powder or capsule. Studies typically use 3–5g daily.

Creatine is one of the most thoroughly researched supplements in sports nutrition. It is a compound the body produces naturally from amino acids and stores in muscle as a rapid energy reserve. Supplementing with creatine is known to increase muscle strength, power output, and muscle mass, particularly during resistance training. It can also support cognitive function and recovery. It is available as a powder or capsule, with creatine monohydrate being the most studied and cost-effective form. It works best when taken consistently over time.

There is good evidence that Caffeine improves memory, with Examine.com rating the evidence as grade B. Caffeine as a supplement is a stimulant derived from naturally occurring (coffee / tea), commonly taken as capsule or powder or drink. Studies typically use 3–6mg per kg bodyweight.

Caffeine is a naturally occurring stimulant found in coffee, tea, and cacao. It is one of the most researched performance-enhancing compounds available, known to improve endurance, strength, power output, and reaction time during exercise. It also improves alertness and reduces perceived effort, making hard training feel more manageable. It is available as a capsule or powder, though most people obtain it from coffee or pre-workout drinks. Effects are dose-dependent and tolerance builds with regular use, so cycling off periodically helps to maintain its effectiveness.

There is good evidence that Grape Juice improves memory, with Examine.com rating the evidence as grade B. Grape Juice as a supplement is a fruit juice derived from plant fruit, commonly taken as liquid. Studies typically use 200–400ml.

Grape juice, particularly dark varieties made from red or purple grapes, is rich in polyphenols including resveratrol and flavonoids. It is known to support cardiovascular health by improving blood flow and reducing the oxidation of LDL cholesterol. It can also have a positive effect on blood pressure and cognitive function. Concord grape juice is the most researched variety. It contains natural sugars, so it is best consumed in modest amounts as part of a balanced diet rather than in large quantities.