Top 5 Supplements to Boost Memory, Learning & Cognition
Understanding Acetylcholine's Role in Memory
Before we dive into the top supplements for memory enhancement, a quick neurology lesson will clear things up.
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Acetylcholine is a neurotransmitter that is responsible for cognition, focus, learning, memory encoding, and synaptic growth.
Acetylcholinesterase is an enzyme that is responsible for breaking down Acetylcholine. Less acetylcholinesterase means more acetylcholine.
BDNF (Brain-Derived Neurotrophic Factor) is the primary protein in the brain that supports the survival, growth, and maintenance of brain cells, which is necessary for learning and memory. BDNF can be thought of as “growth hormone for the brain”
Our main focus today is on supplements that either increase acetylcholine in the brain or activate its receptors. Some of these supplements will also aid by increasing or mimicking BDNF.
1) CDP Choline
CDP Choline, also known as citicoline or Cognizin, is a compound that aids the brain in producing acetylcholine. Acetylcholine simply being choline, bonded to an acetyl group (−COCH 3) If you define a Vitamin as “a nutrient that is necessary to prevent a disease” then choline is a vitamin. In the presence of choline deficiency, non-alcoholic fatty liver disease eventually manifests. Choline deficiency is also thought to be a causal factor in a variety of neurodegenerative diseases.
Liver, eggs, and fatty fish are the foods with the highest choline content, but as most people don’t eat a substantial amount of these foods regularly, the majority of people are at least mildly deficient.
CDP Choline supplementation (typically 250 to 500mg), can significantly boost cognition and memory, via enhanced acetylcholine levels. Additionally, CDP Choline enhances Uridine levels, which are linked to increased acetylcholine levels and improved mood, focus, cognition, and memory.
2) Huperzine A
Derived from Huperzia Serrata, a Chinese moss, Huperzine A boosts acetylcholine by inhibiting the Acetylcholinesterase enzyme, responsible for breaking down acetylcholine. This action effectively increases acetylcholine levels in the brain. Clinically, Huperzine A is recognized for improving memory and cognition and is used in treating mild to moderate Alzheimer’s disease.
