Does a daily multivitamin protect memory in older age?
A daily multivitamin appears to offer modest memory protection in older people who are at risk of nutritional shortfalls or have a history of cardiovascular disease, but for well-nourished older adults the benefit has not been convincingly demonstrated.
A daily multivitamin may offer modest protection for the memory of healthy older adults, but the evidence is mixed and any benefit is small.
Three studies involving more than 5,200 participants combined show that a multivitamin improves memory compared with a dummy pill. The effect is equivalent to two to three years less memory decline. Allow at least one to three years before noticing any difference.
Not everyone benefits. One study following 5,947 older male doctors for twelve years found no effect whatsoever on memory or thinking ability. A study with 910 participants aged 65 and older also found no effect in the group as a whole after twelve months. If you already eat a varied diet and are not at risk of any nutritional shortfalls, a multivitamin for your memory is probably not worth the money.
If you still want to try one, choose a standard multivitamin that also contains minerals: one tablet per day. Whether the brand matters has not been studied.
This answer rests primarily on three studies from one large research programme, brought together in a combined analysis of more than 5,200 participants. Those studies were conducted independently and consistently show positive effects, which strengthens confidence in the finding. Set against that is an equally large, long-running study (nearly 6,000 male doctors, followed for up to 12 years) that found no effect at all. The gap between these studies makes clear that the characteristics of the people involved, particularly their nutritional status, play a major role. The smaller studies (Scotland, Korea) add useful context but are less able to establish cause and effect.
Do multivitamins help with healthy ageing?
Research shows that a daily multivitamin can modestly improve memory and general thinking ability in healthy older adults, and may slightly lower the risk of cancer. If you have macular problems, it is wise to discuss this with your doctor first.
Why does your memory work less well as you get older?
Memory loss with ageing is a normal biological process with multiple clearly demonstrated causes, but you can slow it down: regular exercise and mental activity have the strongest evidence base.
What keeps your memory sharp in later life?
Getting good sleep, eating mindfully according to the MIND diet and engaging in targeted cognitive training have the strongest support for protecting your memory in later life. Some factors, such as the UV-skin link, are still too preliminary to act on.
Do fish oil pills keep my memory sharp?
Fish oil may make a modest contribution to attention and memory, but the evidence is not strong enough to recommend a pill over a varied, fish-rich dietary pattern.
How do you keep your brain healthy as you age?
Combining more physical activity with staying mentally active and eating a diet low in sugar and higher in omega-3 fatty acids currently gives you the best chance of a healthy brain. Spermidine and new insights into how the brain cleans itself are, for now, interesting developments to follow rather than actionable advice.
What do immune cells in your brain do during ageing?
Microglia play an active role in brain ageing through fat build-up and energy shortage, but most of the evidence still comes from animal studies. There are no human treatments yet, so if you have concerns about memory problems, discuss them with your doctor.