Condition

Memory Improvement

Memory is how the brain encodes, stores and retrieves information, using different regions and chemical messengers for working, short-term and long-term recall, and it naturally slips with age. Among supplements, Bacopa has the best-supported case, and trials found memory improved, with iron also linked to better measures of intelligence, though the evidence is moderate for both. Studies were mostly small, and ginkgo and phosphatidylserine showed only limited gains in cognition, while choline and a herbal extract called Polygala showed no clear difference.

Sources: PMID 20590480; PMID 20703343

Supplements studied: 13
Graded outcomes: 10
Trials: 12
People studied: 3,326

Evidence by supplement

Strong
Moderate
Limited
Very limited

13 supplements

Bacopa Monnieri

Bacopa Monnieri: outcomes studied for Memory Improvement
Grade	Outcome	Effect	Size	Studies	People
	Memory Small Improvement	Improves (the measure goes up)	Small effect	12 studies	645 people
Studies that measured memory Does Bacopa monnieri improve memory performance in older persons? Results of a randomized, placebo-controlled, double-blind trialJ Altern Complement Med · PMID 20590480 Randomized controlled trial of standardized Bacopa monniera extract in age-associated memory impairmentIndian J Psychiatry · PMID 20703343 Effects of a standardized Bacopa monnieri extract on cognitive performance, anxiety, and depression in the elderly: a randomized, double-blind, placebo-controlled trialJ Altern Complement Med · PMID 18611150 and 9 more on the Bacopa Monnieri page
	Attention No effect		NoneNo effect		645 people
	Motor Speed	Improves (the measure goes up)			60 people
	Reaction Time	Improves (the measure goes up)			60 people
	Working Memory	Improves (the measure goes up)			60 people

Iron

Iron: outcomes studied for Memory Improvement
Grade	Outcome	Effect	Size	Studies	People
	"Measures of Intelligence " Small Improvement	Improves (the measure goes up)	Small effect		3,105 people
	Attention	Improves (the measure goes up)		2 studies	339 people
Studies that measured attention Effects of iron supplementation on cognitive development in school-age children: Systematic review and meta-analysis.PLoS One · PMID 37368919 Effect of Oral Iron Supplementation on Cognitive Function among Children and Adolescents in Low- and Middle-Income Countries: A Systematic Review and Meta-Analysis.Nutrients · PMID 36558491
	Memory	Improves (the measure goes up)			718 people
	Short-Term Memory (Simple)	Improves (the measure goes up)			1,196 people

Ginkgo Biloba

Cognition: improves
Memory: improves
Subjective Well-Being: improves

Ginkgo Biloba: outcomes studied for Memory Improvement
Grade	Outcome	Effect	Size	Studies	People
	Cognition Small Improvement	Improves (the measure goes up)	Small effect	3 studies	159 people
Studies that measured cognition Cognitive performance, SPECT, and blood viscosity in elderly non-demented people using Ginkgo bilobaPharmacopsychiatry · PMID 12905098 Ginkgo biloba extract EGb 761(R), donepezil or both combined in the treatment of Alzheimer's disease with neuropsychiatric features: a randomised, double-blind, exploratory trialAging Ment Health · PMID 19347685 Acute, dose-dependent cognitive effects of Ginkgo biloba, Panax ginseng and their combination in healthy young volunteers: differential interactions with cognitive demandHum Psychopharmacol · PMID 12404705
	Memory	Improves (the measure goes up)		3 studies	159 people
Studies that measured memory Acute cognitive effects of standardised Ginkgo biloba extract complexed with phosphatidylserineHum Psychopharmacol · PMID 17457961 A double-blind, placebo-controlled, randomized trial of Ginkgo biloba extract EGb 761 in a sample of cognitively intact older adults: neuropsychological findingsHum Psychopharmacol · PMID 12404671 Safety and effectiveness of a traditional ginkgo fresh plant extract - results from a clinical trialForsch Komplementmed · PMID 19657199
	Subjective Well-Being	Improves (the measure goes up)		1 study	159 people
Studies that measured subjective well-being Specific memory effects of Ginkgo biloba extract EGb 761 in middle-aged healthy volunteersPhytomedicine · PMID 21802920

Phosphatidylserine

Cognition: improves
Memory: improves

Phosphatidylserine: outcomes studied for Memory Improvement
Grade	Outcome	Effect	Size	Studies	People
	Cognition Small Improvement	Improves (the measure goes up)	Small effect	1 study	122 people
Studies that measured cognition Phosphatidylserine containing omega-3 fatty acids may improve memory abilities in non-demented elderly with memory complaints: a double-blind placebo-controlled trialDement Geriatr Cogn Disord · PMID 20523044
	Memory	Improves (the measure goes up)		1 study	122 people
Studies that measured memory An open trial of plant-source derived phosphatydilserine for treatment of age-related cognitive declineIsr J Psychiatry Relat Sci · PMID 11201936

Saffron

Short-Term Memory (Simple): improves
Working Memory: improves

Saffron: outcomes studied for Memory Improvement
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Short-Term Memory (Simple) Small Increase	Improves (the measure goes up)	Small effect		20 people
	Working Memory	Improves (the measure goes up)			20 people

Choline

Cognition
Memory: improves
Reaction Time: improves

Choline: outcomes studied for Memory Improvement
Grade	Outcome	Effect	Size	Studies	People
	Cognition No effect		NoneNo effect	1 study	13 people
Studies that measured cognition Choline ingestion does not modify physical or cognitive performanceMil Med · PMID 12502178
	Memory	Improves (the measure goes up)			13 people
	Reaction Time	Improves (the measure goes up)			13 people
	Working Memory	Improves (the measure goes up)			13 people

Polygala Tenuifolia

Memory
Spatial Processing: improves
Working Memory: improves

Polygala Tenuifolia: outcomes studied for Memory Improvement
Grade	Outcome	Effect	Size	Studies	People
	Memory No effect		NoneNo effect	1 study	48 people
Studies that measured memory Effects of BT-11 on memory in healthy humansNeurosci Lett · PMID 19429065
	Spatial Processing	Improves (the measure goes up)			48 people
	Working Memory	Improves (the measure goes up)			48 people

L-Tyrosine

Blood Pressure
Working Memory: improves
Noradrenaline: improves

L-Tyrosine: outcomes studied for Memory Improvement
Grade	Outcome	Effect	Size	Studies	People
	Blood Pressure No effect		NoneNo effect		8 people
	Working Memory	Improves (the measure goes up)		6 studies	16 people
Studies that measured working memory Effect of tyrosine on cognitive function and blood pressure under stressBrain Res Bull · PMID 8293316 Dose-Dependent Effects of Oral Tyrosine Administration on Plasma Tyrosine Levels and Cognition in AgingNutrients · PMID 29168741 Tyrosine reverses a cold-induced working memory deficit in humansPharmacol Biochem Behav · PMID 8029265 and 3 more on the L-Tyrosine page
	Noradrenaline	Improves (the measure goes up)			8 people

Melatonin

Adrenaline
Anxiety Symptoms: improves
Alertness: improves

Melatonin: outcomes studied for Memory Improvement
Grade	Outcome	Effect	Size	Studies	People
	Adrenaline No effect		NoneNo effect		50 people
	Anxiety Symptoms	Improves (the measure goes down)		1 study	50 people
Studies that measured anxiety symptoms Melatonin improves memory acquisition under stress independent of stress hormone releasePsychopharmacology · PMID 18853147
	Alertness	Improves (the measure goes up)			50 people
	Attention	Improves (the measure goes up)			50 people
	Cortisol	Improves (the measure goes down)			50 people
	Memory	Improves (the measure goes up)			50 people
	Noradrenaline	Improves (the measure goes up)			50 people

Pramiracetam

Forgetting: improves

Pramiracetam: outcomes studied for Memory Improvement
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Forgetting	Improves (the measure goes up)		1 study	24 people
Studies that measured forgetting Pramiracetam effects on scopolamine-induced amnesia in healthy volunteersArch Gerontol Geriatr · PMID 15374306

Nicotine

Attention: improves

Nicotine: outcomes studied for Memory Improvement
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Attention	Improves (the measure goes up)		1 study	18 people
Studies that measured attention Preliminary findings on the interactive effects of IV ethanol and IV nicotine on human behavior and cognition: a laboratory studyNicotine Tob Res · PMID 22180582

Folic Acid (Vitamin B9)

Memory: improves

Folic Acid (Vitamin B9): outcomes studied for Memory Improvement
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Memory	Improves (the measure goes up)		1 study	641 people
Studies that measured memory Does folic acid supplementation have a positive effect on improving memory? A systematic review and meta-analysis of randomized controlled trialsFront Aging Neurosci · PMID 36518821

Creatine

Memory: improves

Creatine: outcomes studied for Memory Improvement
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Memory	Improves (the measure goes up)		1 study	847 people

Key findings

MemoryBacopa MonnieriImproves (the measure goes up)
"Measures of Intelligence "IronImproves (the measure goes up)
CognitionGinkgo BilobaImproves (the measure goes up)

The Memory Enhancement & Support protocol

2 primary supplements · 5 supporting supplements

Bacopa Monnieri300–600 mg standardized extract daily (50% bacosides)
Iron18–65 mg daily (only if deficient based on ferritin levels)

See the full protocol

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Studies cited

36 studies from PubMed

Pramiracetam effects on scopolamine-induced amnesia in healthy volunteersArch Gerontol Geriatr · PMID 15374306
Effects of BT-11 on memory in healthy humansNeurosci Lett · PMID 19429065
An open trial of plant-source derived phosphatydilserine for treatment of age-related cognitive declineIsr J Psychiatry Relat Sci · PMID 11201936
Phosphatidylserine containing omega-3 fatty acids may improve memory abilities in non-demented elderly with memory complaints: a double-blind placebo-controlled trialDement Geriatr Cogn Disord · PMID 20523044
Preliminary findings on the interactive effects of IV ethanol and IV nicotine on human behavior and cognition: a laboratory studyNicotine Tob Res · PMID 22180582
Melatonin improves memory acquisition under stress independent of stress hormone releasePsychopharmacology · PMID 18853147
Treatment with tyrosine, a neurotransmitter precursor, reduces environmental stress in humansBrain Res Bull · PMID 2736402
The effects of tyrosine on cognitive performance during extended wakefulnessAviat Space Environ Med · PMID 7794222
Tyrosine improves cognitive performance and reduces blood pressure in cadets after one week of a combat training courseBrain Res Bull · PMID 10230711
Tyrosine reverses a cold-induced working memory deficit in humansPharmacol Biochem Behav · PMID 8029265
Dose-Dependent Effects of Oral Tyrosine Administration on Plasma Tyrosine Levels and Cognition in AgingNutrients · PMID 29168741
Effect of tyrosine on cognitive function and blood pressure under stressBrain Res Bull · PMID 8293316
Effect of Oral Iron Supplementation on Cognitive Function among Children and Adolescents in Low- and Middle-Income Countries: A Systematic Review and Meta-Analysis.Nutrients · PMID 36558491
Effects of iron supplementation on cognitive development in school-age children: Systematic review and meta-analysis.PLoS One · PMID 37368919
Safety and effectiveness of a traditional ginkgo fresh plant extract - results from a clinical trialForsch Komplementmed · PMID 19657199
Specific memory effects of Ginkgo biloba extract EGb 761 in middle-aged healthy volunteersPhytomedicine · PMID 21802920
Acute, dose-dependent cognitive effects of Ginkgo biloba, Panax ginseng and their combination in healthy young volunteers: differential interactions with cognitive demandHum Psychopharmacol · PMID 12404705
Ginkgo biloba extract EGb 761(R), donepezil or both combined in the treatment of Alzheimer's disease with neuropsychiatric features: a randomised, double-blind, exploratory trialAging Ment Health · PMID 19347685
Cognitive performance, SPECT, and blood viscosity in elderly non-demented people using Ginkgo bilobaPharmacopsychiatry · PMID 12905098
A double-blind, placebo-controlled, randomized trial of Ginkgo biloba extract EGb 761 in a sample of cognitively intact older adults: neuropsychological findingsHum Psychopharmacol · PMID 12404671
Acute cognitive effects of standardised Ginkgo biloba extract complexed with phosphatidylserineHum Psychopharmacol · PMID 17457961
Does folic acid supplementation have a positive effect on improving memory? A systematic review and meta-analysis of randomized controlled trialsFront Aging Neurosci · PMID 36518821
Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials.Nutr Rev · PMID 35984306
Choline ingestion does not modify physical or cognitive performanceMil Med · PMID 12502178
The effectiveness of Bacopa monnieri (Linn.) Wettst. as a nootropic, neuroprotective, or antidepressant supplement: analysis of the available clinical dataSci Rep · PMID 33436817
Examining the nootropic effects of a special extract of Bacopa monniera on human cognitive functioning: 90 day double-blind placebo-controlled randomized trialPhytother Res · PMID 18683852
Chronic effects of Brahmi (Bacopa monnieri) on human memoryNeuropsychopharmacology · PMID 12093601
Effects of 12-Week Bacopa monnieri Consumption on Attention, Cognitive Processing, Working Memory, and Functions of Both Cholinergic and Monoaminergic Systems in Healthy Elderly VolunteersEvid Based Complement Alternat Med · PMID 23320031
The acute effects of an extract of Bacopa monniera (Brahmi) on cognitive function in healthy normal subjectsHum Psychopharmacol · PMID 12404571
The chronic effects of an extract of Bacopa monniera (Brahmi) on cognitive function in healthy human subjectsPsychopharmacology · PMID 11498727
Efficacy of Standardized Extract of Bacopa monnieri (Bacognize®) on Cognitive Functions of Medical Students: A Six-Week, Randomized Placebo-Controlled TrialEvid Based Complement Alternat Med · PMID 27803728
The Neurocognitive Effects of Bacopa monnieri and Cognitive Training on Markers of Brain Microstructure in Healthy Older AdultsFront Aging Neurosci · PMID 33692683
Brahmi for the better? New findings challenging cognition and anti-anxiety effects of Brahmi (Bacopa monniera) in healthy adultsPsychopharmacology · PMID 23354535
Effects of a standardized Bacopa monnieri extract on cognitive performance, anxiety, and depression in the elderly: a randomized, double-blind, placebo-controlled trialJ Altern Complement Med · PMID 18611150
Randomized controlled trial of standardized Bacopa monniera extract in age-associated memory impairmentIndian J Psychiatry · PMID 20703343
Does Bacopa monnieri improve memory performance in older persons? Results of a randomized, placebo-controlled, double-blind trialJ Altern Complement Med · PMID 20590480

Evidence by supplement

Key findings

The Memory Enhancement & Support protocol

Shop the evidence-backed picks

Studies cited

Related conditions

Supplement stack for Memory Improvement