Best Supplements For Memory: An Evidence-Based Guide

The supplement for memory with the most consistent human evidence is Bacopa monnieri, taken daily for at least 12 weeks. Citicoline, phosphatidylserine, DHA, creatine and B vitamins have smaller or more targeted evidence, mostly in older adults or people with low nutrient levels, while ginkgo has largely failed in large trials. No supplement reverses dementia, and new or worsening memory problems deserve a medical evaluation first.

Below, each option is ranked by the quality of its human research, with the doses studied, who benefited and the caveats that marketing usually leaves out.

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How We Evaluated Memory Supplements

We prioritized randomized, placebo-controlled human trials and meta-analyses. Animal studies were not treated as proof. Each supplement gets a rating of Strong, Moderate, Limited or Preliminary, and we note when a trial was small, short, run in a narrow population or funded by the ingredient’s manufacturer.

Memory Supplements Compared

Supplement	Who Benefited In Trials	Studied Dose	Time To Effect	Evidence
Bacopa monnieri	Healthy adults and older adults	300 mg/day standardized extract	12 weeks	Moderate
Citicoline	Older adults with age-associated memory impairment	500 mg/day	12 weeks	Moderate
Phosphatidylserine	Older adults with memory complaints, mainly low scorers	100–300 mg/day	12 weeks to 6 months	Limited
B vitamins	Older adults with MCI and high homocysteine	Folic acid 0.8 mg, B12 0.5 mg, B6 20 mg	2 years	Limited
DHA (omega-3)	Adults 55+ with age-related cognitive decline	900 mg/day	24 weeks	Limited
Creatine	Older adults more than young adults	About 2–20 g/day across trials	Days to weeks	Moderate
Lion’s mane	Older adults with mild cognitive impairment	3 g/day dried mushroom	8–16 weeks	Preliminary
Ginkgo biloba	No consistent benefit in large trials	120 mg twice daily	Not applicable	Weak (largely negative)

1. Bacopa Monnieri: The Best-Studied Herb For Memory

Evidence: Moderate. Bacopa monnieri is an Ayurvedic herb and the most researched herbal memory supplement. A meta-analysis of nine randomized trials lasting at least 12 weeks found bacopa improved speed of attention and processing, though the authors said a large head-to-head trial would be needed for definitive answers.^[1]

For memory specifically, a 12-week trial in 54 adults aged 65 and older found that 300 mg a day of a standardized extract improved delayed word recall compared with placebo. Stomach upset was the most common side effect.^[2]

What to know: bacopa is not an on-demand memory booster. Take it daily with food for at least three months before judging it. Look for an extract standardized to bacosides at the 300 mg dose used in trials, such as Nootropics Depot Synapsa Bacopa. On Amazon, buy only from listings marked “Sold by Nootropics Depot.”

2. Citicoline: Episodic Memory In Older Adults

Evidence: Moderate. Citicoline is a choline compound involved in building cell membranes and making acetylcholine. In a 2021 randomized, double-blind trial, 100 healthy adults aged 50 to 85 with age-associated memory impairment took 500 mg of citicoline (Cognizin) or placebo for 12 weeks. The citicoline group improved more on episodic memory and on a composite memory score.^[16]

Caveats: those memory outcomes were secondary endpoints, and the study was conducted by researchers from the ingredient’s manufacturer. It is one good trial, not a body of evidence. A single-ingredient option at the studied form is Nootropics Depot Cognizin Citicoline; you would need 500 mg a day to match the trial.

3. Phosphatidylserine: Best For Older Adults With Low Scores

Evidence: Limited. Phosphatidylserine (PS) is a phospholipid concentrated in brain cell membranes. The classic study gave 149 people with age-associated memory impairment 300 mg a day (100 mg three times daily) for 12 weeks. Those taking PS improved on everyday memory tasks, with the clearest effect in people who scored lowest at the start.^[3] That trial used PS derived from cow brain, while PS in today’s supplements, including the soy form below, is typically plant-derived.

A later trial of soy-derived PS (100 or 300 mg a day for six months) in 78 older Japanese adults found that scores rose in every group, including placebo; only participants with low baseline memory scores improved significantly on PS.^[4]

Bottom line: PS is a reasonable option for older adults with mild memory complaints, less so for young people. See phosphatidylserine vs phosphatidylcholine for form differences, or try Nootropics Depot Smart PS.

4. B Vitamins, Vitamin B12 And Homocysteine

Evidence: Limited, but important for the right person. Vitamin B12 deficiency can cause confusion, poor memory and even dementia-like symptoms, and it affects an estimated 3% to 43% of older adults. Older adults, vegans and vegetarians, people with digestive conditions and people taking metformin or acid-reducing drugs are at higher risk.^[10] If you are deficient, correcting it matters far more than any nootropic.

For people who are not deficient, the picture is less exciting. The NIH notes that most studies show low B12 levels do not affect the risk of cognitive decline, and more trials are needed.^[10] The most cited positive trial, VITACOG, gave 271 adults over 70 with mild cognitive impairment high-dose folic acid (0.8 mg), B12 (0.5 mg) and B6 (20 mg) for two years. Brain shrinkage slowed from 1.08% to 0.76% a year, and the effect was concentrated in people with high homocysteine.^[8] A follow-up analysis found the benefit was confined to participants with homocysteine above the median.^[9] Note that the lead investigators hold patents on B-vitamin use for cognition.

Practical step: ask your doctor to check B12 and, if relevant, homocysteine before buying a “memory” B12 supplement. Our B vitamins guide covers forms and doses.

5. Omega-3 DHA

Evidence: Limited. In the MIDAS trial, 485 healthy adults 55 and older with age-related cognitive decline took 900 mg of DHA a day or placebo for 24 weeks. The DHA group made fewer errors on a visual learning and memory test and improved on verbal recognition memory, but not on working memory or executive function.^[11] The trial was led by researchers at a DHA manufacturer.

Fish oil is also a sensible general-health supplement if you rarely eat fatty fish. A higher-DHA option is Nootropics Depot Omega-3 Fish Oil Triple Strength; check the label for DHA content per serving.

6. Creatine: More Promising In Older Adults

Evidence: Moderate. A 2023 meta-analysis of eight randomized trials found creatine modestly improved memory overall. The effect was larger in adults aged 66 to 76 and essentially absent in people aged 11 to 31.^[15] Doses ranged from about 2.2 to 20 g a day, and dose did not appear to change the outcome. Creatine monohydrate, such as Nootropics Depot Creatine Monohydrate, is inexpensive and well studied for safety in other contexts.

7. Lion’s Mane: A Promising Mushroom For Memory, But Early

Evidence: Preliminary. People often search for a “mushroom for memory,” and lion’s mane (Hericium erinaceus) is the usual answer. In a small Japanese trial, 30 older adults with mild cognitive impairment took 3 g a day of dried lion’s mane or placebo for 16 weeks. The lion’s mane group scored higher on a cognitive scale at weeks 8, 12 and 16, but scores dropped again after they stopped.^[12] That trial was conducted by researchers at a mushroom company.

A second 12-week trial found improvement on only one of three cognitive tests.^[13] In healthy young adults, 1.8 g of lion’s mane produced faster performance on one attention task after a single dose, alongside null and some negative findings over 28 days.^[14] Promising, but not yet proven. If you try it, Nootropics Depot lion’s mane lists its extract type and testing.

8. Ginkgo Biloba: Mixed At Best

Evidence: Weak (largely negative). Ginkgo is one of the best-known memory herbs, and also one of the most thoroughly tested. The Ginkgo Evaluation of Memory study followed 3,069 adults aged 75 and older for a median of 6.1 years. Ginkgo 120 mg twice a day did not reduce dementia or Alzheimer’s incidence.^[5] It also did not slow decline in memory, attention, language or executive function.^[6] In healthy younger people, a meta-analysis found effects on memory close to zero.^[7]

We do not recommend ginkgo as a memory supplement for most people.

Herbs For Improving Memory: A Quick Summary

• Worth trying: bacopa, with patience.
• Early but interesting: lion’s mane.
• Not supported by the best trials: ginkgo.

If you want herbs that also help focus, see our best supplements for focus guide.

Memory Enhancing Pills And Drugs: A Reality Check

“Memory enhancing drugs” and “memory booster pills” are some of the most searched terms in this space, and the honest answer is that no over-the-counter pill has been shown to dramatically improve memory in healthy people. Prescription drugs for Alzheimer’s disease are for diagnosed disease, not for boosting normal memory.

The National Institute on Aging specifically warns about pills, supplements and brain games that promise to improve memory or prevent brain disorders, noting they may be unsafe, a waste of money or both, and may interfere with other treatments.^[17] Some products are also not what the label says. Researchers have found the unapproved drug piracetam in supplements marketed for cognitive enhancement,^[19] and another analysis found five unapproved drugs in “brain” supplements, with most declared amounts inaccurate.^[18]

How to choose a “top rated memory pill” sensibly:

• Look for doses that match published trials, not a long list of ingredients at token amounts.
• Avoid proprietary blends that hide individual doses.
• Prefer products with third-party testing or published certificates of analysis.
• Skip anything that lists racetams or other drugs sold as supplements.

Prefer A Single Daily Formula?

Several memory ingredients appear together in Mind Lab Pro: 250 mg citicoline, 150 mg bacopa (24% bacosides), 100 mg phosphatidylserine, 500 mg lion’s mane and B6, folate and B12. It is a convenient, broad stack, but be realistic about doses: its bacopa is half the 300 mg used in most trials, its PS is one-third of the 300 mg classic dose, and its citicoline is half the 500 mg used in the memory trial above. If memory is your main goal and you want a study-matched dose, a standalone bacopa or citicoline product is the better buy. You can also compare options in our best nootropics roundup.

Lifestyle Habits That Support Memory

The National Institute on Aging recommends habits such as learning new skills, following a routine, using lists and calendars, staying socially active, sleeping seven to eight hours, exercising, controlling blood pressure and limiting alcohol.^[17] These are less exciting than a pill, but they address causes that supplements cannot.

When Memory Changes Need A Doctor

Occasional forgetfulness is a normal part of aging. According to the NIA, signs that it is time to talk with a doctor include asking the same questions repeatedly, getting lost in familiar places, trouble following directions or recipes, growing confusion about time, people and places, and neglecting self-care.^[17]

Many causes of memory problems are treatable, including medication side effects, thyroid, kidney or liver problems, depression, anxiety, sleep problems, alcohol misuse and low vitamin B12.^[17] A supplement can delay that diagnosis, so get checked first.

Side Effects And Safety

• Bacopa: stomach upset is the most common complaint; taking it with food can help.^[2]
• B12: has not been shown to cause harm even at high doses, but metformin and acid reducers can lower absorption.^[10]
• Combining products: overlapping ingredients add up. See our nootropic side effects guide.

Frequently Asked Questions

What Is The Best Supplement For Memory?

For healthy adults willing to wait about 12 weeks, bacopa has the most consistent evidence.^[1] For older adults with mild age-related memory complaints, citicoline and phosphatidylserine have supportive trials.

Do B12 Supplements Help Memory?

They help if you are deficient, which is common in older adults. If your B12 is normal, the evidence for a memory benefit is weak.^[10]

Is Bacopa Good For Memory?

Yes, modestly. Trials using about 300 mg a day of standardized extract for 12 weeks found improvements in delayed recall and processing speed.^[2]

What Are The Best Vitamins For Brain Health And Memory For Students?

For students, the priorities are adequate sleep, regular meals and correcting any deficiency (B12 is a common one for vegetarians and vegans).^[10] Creatine showed little memory benefit in young people,^[15] and bacopa requires months of use.

Do Memory Enhancing Drugs Work In Healthy People?

There is no over-the-counter drug proven to substantially boost memory in healthy people, and some products sold online contain unapproved drugs at unpredictable doses.^[18]

Is Lion’s Mane Good For Memory?

Early trials in older adults with mild cognitive impairment are encouraging, but they are small and the benefits faded after people stopped taking it.^[12]

How Do You Forget A Memory?

No supplement erases memories. If an unwanted or traumatic memory is distressing, a licensed mental health professional can help with evidence-based therapies.

References

1. Kongkeaw C, et al. Meta-analysis of randomized controlled trials on cognitive effects of Bacopa monnieri extract. J Ethnopharmacol. 2014;151(1):528-535. PubMed
2. Calabrese C, et al. Effects of a standardized Bacopa monnieri extract on cognitive performance, anxiety, and depression in the elderly: a randomized, double-blind, placebo-controlled trial. J Altern Complement Med. 2008;14(6):707-713. PubMed
3. Crook TH, et al. Effects of phosphatidylserine in age-associated memory impairment. Neurology. 1991;41(5):644-649. PubMed
4. Kato-Kataoka A, et al. Soybean-derived phosphatidylserine improves memory function of the elderly Japanese subjects with memory complaints. J Clin Biochem Nutr. 2010;47(3):246-255. PubMed
5. DeKosky ST, et al. Ginkgo biloba for prevention of dementia: a randomized controlled trial. JAMA. 2008;300(19):2253-2262. PubMed
6. Snitz BE, et al. Ginkgo biloba for preventing cognitive decline in older adults: a randomized trial. JAMA. 2009;302(24):2663-2670. PubMed
7. Laws KR, et al. Is Ginkgo biloba a cognitive enhancer in healthy individuals? A meta-analysis. Hum Psychopharmacol. 2012;27(6):527-533. PubMed
8. Smith AD, et al. Homocysteine-lowering by B vitamins slows the rate of accelerated brain atrophy in mild cognitive impairment: a randomized controlled trial. PLoS One. 2010;5(9):e12244. PubMed
9. Douaud G, et al. Preventing Alzheimer’s disease-related gray matter atrophy by B-vitamin treatment. Proc Natl Acad Sci U S A. 2013;110(23):9523-9528. PubMed
10. NIH Office of Dietary Supplements. Vitamin B12: Fact Sheet for Consumers. NIH ODS
11. Yurko-Mauro K, et al. Beneficial effects of docosahexaenoic acid on cognition in age-related cognitive decline. Alzheimers Dement. 2010;6(6):456-464. PubMed
12. Mori K, et al. Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo-controlled clinical trial. Phytother Res. 2009;23(3):367-372. PubMed
13. Saitsu Y, et al. Improvement of cognitive functions by oral intake of Hericium erinaceus. Biomed Res. 2019;40(4):125-131. PubMed
14. Docherty S, et al. The Acute and Chronic Effects of Lion’s Mane Mushroom Supplementation on Cognitive Function, Stress and Mood in Young Adults: A Double-Blind, Parallel Groups, Pilot Study. Nutrients. 2023;15(22):4842. PubMed
15. Prokopidis K, et al. Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials. Nutr Rev. 2023;81(4):416-427. PubMed
16. Nakazaki E, et al. Citicoline and Memory Function in Healthy Older Adults: A Randomized, Double-Blind, Placebo-Controlled Clinical Trial. J Nutr. 2021;151(8):2153-2160. PubMed
17. National Institute on Aging. Memory Problems, Forgetfulness, and Aging. NIA
18. Cohen PA, et al. Five Unapproved Drugs Found in Cognitive Enhancement Supplements. Neurol Clin Pract. 2021;11(3):e303-e307. PubMed
19. Cohen PA, et al. Presence of Piracetam in Cognitive Enhancement Dietary Supplements. JAMA Intern Med. 2020;180(3):458-459. PubMed