How to improve memory with food? 5 Essential Micronutrients for Optimal Brain & Memory Health

How to improve memory with food? 5 Essential Micronutrients for Optimal Brain & Memory Health


  1. Introduction
  2. Understanding Memory
  3. Genetics of Memory
  4. How to improve memory with food
  5. Memory & Exercise
  6. Conclusion


Memory is an integral part of our identity, shaping our experiences and learning. It's the canvas on which our life is painted. But have you ever wondered how our genes influence our ability to remember? Enter the fascinating world of memory genetics.

Understanding Memory: More than Just Remembering

Memory is a complex cognitive process that enables us to encode, store, and retrieve information. It is a critical aspect of our existence, influencing everything from our daily routines to our identity. Memory isn't just about recalling events or facts. It's a dynamic process that involves various parts of the brain, each playing a unique role in creating, storing, and recalling memories.

Types of Memory

Memory can be broadly categorised into sensory, short-term, and long-term memory.

  • Sensory Memory acts as a buffer for incoming sensory information, lasting for a very short duration.
  • Short-term Memory holds a small amount of information in an active, readily available state for a short period.
  • Long-term Memory is responsible for storing information over extended periods, from days to a lifetime.

The Genetic Factor in Memory

Science has revealed that our genes play a significant role in our memory performance. Research has linked differences in memory performance to specific genes, underscoring the role of genetics in memory function.

Key Genes Influencing Memory

Two genes in particular have been identified to play a crucial role in memory function - the KIBRA gene and the CLSTN2 gene.

  • The KIBRA gene produces a protein that has been linked to memory performance. A specific variant of this gene, rs17070145, has been associated with better memory performance and improved episodic memory.
  • The CLSTN2 gene, on the other hand, encodes the protein Calsyntenin 2, which has also been linked to memory performance. The variant rs6439886 of this gene is associated with better memory performance.

The Role of Food & Micronutrients for the brain

Equally important to the genetic factors influencing memory are the micronutrients we consume. A balanced diet rich in whole foods, healthy fats, and micronutrients, such as Omega-3 fatty acids, can support brain health and enhance memory function.

Essential Micronutrients for Memory & Brain Health

  • Omega-3 Fatty Acids: These brain-friendly fats are essential for maintaining cell membranes and promoting optimal brain function.
  • Vitamin D: Known as the "sunshine vitamin," Vitamin D's role extends beyond bone health and immunity. Adequate levels can support cognitive function and improve memory.
  • Vitamin B Family: The B-vitamin family, especially B6, B9 (folate), and B12, are cognitive champions. They contribute to neurotransmitter production and help regulate homocysteine levels, which can impact cognitive health.
  • Antioxidant Vitamins (C and E): Antioxidants function like a shield for your brain cells. Vitamins C and E tackle oxidative stress, safeguarding your brain's vitality and promoting cognitive well-being.

Lifestyle and Memory: The Impact of Physical and Mental Activities

Physical and mental activities have a profound impact on memory function. Regular physical activity improves blood flow to the brain, potentially enhancing memory and cognitive functions. On the other hand, mental activities, like reading, playing games, or learning a new skill, help keep your brain in shape and may help prevent memory loss.

Improving Memory: Practical Tips

  1. Stay Physically Active: Engage in regular physical activities, like walking, jogging, or cycling.
  2. Keep Your Mind Active: Engage in activities that stimulate your mind, like puzzles, reading, or learning a new skill.
  3. Maintain Social Connections: Social interaction helps ward off depression and stress, which can contribute to memory loss.
  4. Stay Organised: Keep track of tasks, appointments, and events to help you remember them.
  5. Eat a Balanced Diet: Include foods rich in Omega-3 fatty acids, Vitamin D, and B vitamins in your diet.

Memory and Epigenetics: A New Frontier in Memory Research

Epigenetics, the study of changes in organisms caused by modification of gene expression, has opened a new frontier in memory research. It has been found that certain epigenetic modifications can lead to memory enhancement, offering a new avenue for understanding memory and potentially developing treatments for memory disorders.

Exploring DNA and Epigenetic Health Tests

Understanding our genetic predisposition to memory disorders or memory loss can be empowered by DNA and Epigenetic Health Tests. Such tests can provide insights into our genetic makeup, helping us understand how our genes may influence our memory and cognitive functions. This knowledge can guide personalised interventions to enhance memory and cognitive health.


Memory, a key aspect of our cognitive abilities, is influenced by a complex interplay of genetic and environmental factors. Understanding these factors can provide valuable insights into memory-related disorders and pave the way for personalised interventions to improve memory and cognitive health.