Memory, as well as other functions of the brain, with ageing is subject to a slow and inexorable decline that may, however, also occur early. Through proper nutrition and the targeted use of supplements, we can provide the body with some useful elements for brain support.

What is the memory?

Memory is defined as the "ability to codify, rework, consolidate, store and recall information and experiences, derived from the surrounding environment and from the activity of thought, in order to develop the learning, intellect and abilities of the individual."

It is commonly classified on the basis of memory retention duration. We distinguish a sensory memory (very short), a short-term memory and finally a long-term memory, interconnected with each other, to allow the passage of memories from one type of memory to another, especially when there is a continuous re-enactment of the memory itself.

Certain factors can alter memory-related processes, causing a condition clinically known as amnesia, commonly identified with "memory void". Leaving aside the causes of pathological origin, cognitive functions are not exempt from undergoing the physiological phenomenon of ageing that affects the organism in its entirety. Referring to brain ageing and related dynamics, we’re talking about neuro-ageing.

Impairment of mental abilities (memory, focus, lucidity) can also occur in situations characterized by an important psychophysical commitment: intense study sessions, sleep deprivation, exhausting workouts, chronic stress, incorrect lifestyle, inadequate nutrition: nothing foreign to us, considering the society in which we are immersed!

But if you can’t stop this process, can you support the brain to better express its functions? Various substances are able to act on the brain on several fronts and as a whole, are classified as nootropics.

Docosahexaenoic acid (DHA)

A healthy, fluid cell membrane performs its functions at best, ensuring proper inter and intracellular signalling. Memory loss and in general the slowing of cognitive functions is partly attributed to the alteration of the lipid content of the membranes, which are compromised in their composition. DHA is considered one of the cornerstones for the health of the brain, representing about 60% of polyunsaturated fatty acids constituting neuronal membranes, where, inserted in the double phospholipidic layer, it confers an adequate level of fluidity. In addition, it intervenes during embryogenesis, guiding the proper development of the brain and the formation of synapses in the unborn child; for this reason, its intake is recommended during pregnancy. Low levels of DHA (taken with food and circulating in the bloodstream) are also related to neurodegenerative diseases, primarily Alzheimer’s disease.

Sources: The main sources of DHA are meat from cold sea fish and oils derived from them. With regard to the latter, if you buy as a supplement, it is important that there is a certification that attests to its quality (IFOS standard).

Choline

Another key component of cell membranes is choline, present in its lipid forms (sphingomyelin and phosphatidylcholine). Choline plays a role in several molecular Pathways; as for neurotransmission, it acts as a precursor for the synthesis of acetylcholine, without which certain nerve stimuli could not propagate.

Two significant forms of choline are αGPC (glycerophosphoryl choline) and CDP-choline (also known as citicoline), which are more bioavailable due to their ability to permeate the blood-brain barrier. These, once metabolized in the brain provide free choline, used for the synthesis of acetylcholine or membrane lipids.

Sources: Choline is mainly found in egg yolk, soy, meat, liver and some vegetables (cauliflower, green beans).

Tyrosine

Tyrosine is an amino acid implicated in the synthesis of the neurotransmitters dopamine, norepinephrine and epinephrine. In addition to the clinical use for conditions such as ADD (attention deficit disorder or depressive forms, it is also widely used to improve cognition or attenuate the perception of mental fatigue during the occurrence of acute stress. It would seem to act by unbalancing the ratio of serotonin/dopamine in favour of the latter, as it limits the presence of 5-HTP from which serotonin would derive, responsible for the onset of fatigue.

Tyrosine deficiency occurs when there is a low protein intake, so it is essential that in your diet is never to miss this precious macronutrient.

Substances involved in energy support

Thought is a highly wasteful activity, for which neurons must constantly derive energy, causing very strong stress at the level of mitochondria, of which this cell type is very rich. Given the enormous turnover of ATP (remember that the brain consumes about 20% of the energy produced), the efficiency of biochemical reactions that lead to its production must be guaranteed at every level.


Acetyl-L-carnitine (or ALCAR) acts by increasing the transport of fatty acids to be metabolized for energy purposes, ensuring a constant supply of substrates to the mitochondrion. In addition to the energy aspects, the acetyl group participates in the production of acetylcholine. Finally, it appears to be involved in the production of NGF, a very important growth factor necessary for neuronal development and plasticity.

Coenzyme Q10 (ubiquinone), located in the mitochondrial membrane, allows the passage of electrons into the respiratory chain (in the reduced form of ubiquinol), for the production of ATP. Ageing, poor nutritional intake and oxidative stress have a significant influence on coq10 levels, with the deterioration of these processes and the onset of mitochondrial dysfunction and related situations, including impairment of cognitive faculties.

NAD (nicotinamide adenine dinucleotide) plays a pivotal role in metabolism, where it participates as a cofactor of numerous enzyme activities, as well as being an indicator of the energy state of the cell. Like coq10, it intervenes in electron transfer for ATP production. Recent evidence suggests a relationship between decreased levels of NAD, decreased cognitive performance, and neurodegenerative pathologies that affect memory, although further investigation is needed to outline precise mechanisms. Definitely, a promising molecule to observe.

Creatine, which has always been exalted for its ergogenic properties on muscular performance, finds its own connotation also in the complex dynamics that exist in the maintenance of cognitive functions. In addition to serving as an energy reserve and ensuring a constant flow of ATP to neurons, it appears to be directly involved in neuroprotection and neurotransmission, positively affecting short-term memory and reasoning activity.

Caffeine and Teanina

If we talk about cognitive boost, we cannot exclude caffeine, the most consumed psychoactive substance in the world. A loyal ally of anyone who requires concentration increases metabolic activity in the brain, raises levels of attention facilitates the processes of storage. 

Often for nootropic purposes, it is associated with L-Teanine, a particular amino acid present in the tea able to cross the blood-brain barrier inducing in the brain a state of calm, useful in case of intense psychic stress.

Adaptogens

Adaptogen means any substance that is capable of promoting the health of the organism in a non-specific way, increasing the ability to respond to the stress of a variable nature. Typically, the benefits of using these elements involve the mental sphere. Among the most popular substances, widely established in oriental medicines, we find some extracts of plants (Aswagandha, Rhodiola Rosea, Bacopa Monnieri and Panax Ginseng) and some fungi of oriental medicine (Reishi, Chaga, Cordyceps, Hericium).

Antioxidants

Any metabolic activity involves the production of free radicals and reactive oxygen species, which at physiological levels do not pose any threat. Different is the case of chronic oxidative stress that can also irreversibly damage cells. We have understood the importance of keeping the structure and function of neurons at their best and we cannot, therefore, exclude the introduction through diet and the integration of molecules with a proven antioxidant effect, that buffer an excess due to these incessant cellular activities.

Water, vitamins, minerals

Fatigue, brain fog, difficulty concentrating and remaining lucid can signal that the body sends to highlight the presence of dehydration. In the broad sense, water is probably the first nootropic agent, because without it there are no suitable conditions for the proper performance of cellular functions. Minerals are also essential, just think that the process of discharge during a nervous impulse is generated by specific flows of ions (sodium, potassium, chlorine, calcium). Finally, vitamins, cofactors of many biochemical reactions that lead to the formation of membranes, synapses and neurotransmitters. Among these, of particular importance is group B (specifically vitamin B6, B3, B9 and B12).

Bibliography

Camina E, Güell F. The Neuroanatomical, Neurophysiological and Psychological Basis of Memory: Current Models and Their Origins. Front Pharmacol. 2017;8:438. Published 2017 Jun 30. doi:10.3389/fphar.2017.00438

Weiser MJ, Butt CM, Mohajeri MH. Docosahexaenoic Acid and Cognition throughout the Lifespan. Nutrients. 2016;8(2):99. Published 2016 Feb 17. doi:10.3390/nu8020099

Yurko-Mauro K, Alexander DD, Van Elswyk ME. Docosahexaenoic acid and adult memory: a systematic review and meta-analysis. PLoS One. 2015;10(3):e0120391. Published 2015 Mar 18. doi:10.1371/journal.pone.0120391

Citicoline: pharmacological and clinical review, 2016 update.Secades JJ.Rev Neurol. 2016 Dec 23;63(S03):S1-S73.

Jongkees BJ, Hommel B, Kühn S, Colzato LS. Effect of tyrosine supplementation on clinical and healthy populations under stress or cognitive demands--A review. J Psychiatr Res. 2015 Nov;70:50-7. doi: 10.1016/j.jpsychires.2015.08.014. Epub 2015 Aug 25. PMID: 26424423.

Kobayashi S, Iwamoto M, Kon K, Waki H, Ando S, Tanaka Y. Acetyl-L-carnitine improves aged brain function. Geriatr Gerontol Int. 2010 Jul;10 Suppl 1:S99-106. doi: 10.1111/j.1447-0594.2010.00595.x. PMID: 20590847.

Yang X, Zhang Y, Xu H, Luo X, Yu J, Liu J, Chang RC. Neuroprotection of Coenzyme Q10 in Neurodegenerative Diseases. Curr Top Med Chem. 2016;16(8):858-66. doi: 10.2174/1568026615666150827095252. PMID: 26311425.

Lautrup S, Sinclair DA, Mattson MP, Fang EF. NAD+ in Brain Aging and Neurodegenerative Disorders. Cell Metab. 2019;30(4):630-655. doi:10.1016/j.cmet.2019.09.001

Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Exp Gerontol. 2018;108:166-173. doi:10.1016/j.exger.2018.04.013

Braissant, O., Henry, H., Béard, E. et al. Creatine deficiency syndromes and the importance of creatine synthesis in the brain. Amino Acids 40, 1315–1324 (2011). https://doi.org/10.1007/s00726-011-0852-z

Cappelletti S, Piacentino D, Sani G, Aromatario M. Caffeine: cognitive and physical performance enhancer or psychoactive drug? [published correction appears in Curr Neuropharmacol. 2015;13(4):554. Daria, Piacentino [corrected to Piacentino, Daria]]. Curr Neuropharmacol. 2015;13(1):71-88. doi:10.2174/1570159X13666141210215655