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Supplements for memory

Learning, recall, and mental performance.

Start with the basics

  • Sleep consolidates memory; regular aerobic exercise supports cognitive health.
  • Spaced repetition and active recall are proven study techniques.

Talk to a healthcare professional first

This information is for education only and is not medical advice, diagnosis, or treatment. Supplements can interact with medications and health conditions. Check with your doctor or pharmacist before starting anything, especially if you take medication, are pregnant or breastfeeding, or have a health condition. These statements have not been evaluated by the FDA; supplements are not intended to diagnose, treat, cure, or prevent any disease.

Ranked by strength of evidence

Bacopa monnieri

CLimited evidence

Meta-analyses found modest improvements in attention speed and some memory measures after at least 12 weeks; trials are small and results vary.

Dose used in studies
300 mg/day standardized extract
Time to effect
≥12 weeks
Studies (2)
Safety, side effects & interactions →Where to buy (affiliate)

Creatine monohydrate

CLimited evidence

A meta-analysis of randomized trials found a small improvement in memory in healthy people, with larger effects in older adults (66–76 years). More research is needed.

Dose used in studies
3–20 g/day
Time to effect
Weeks
Most relevant for
Older adults; vegetarians (lower dietary creatine)
Studies (1)
Safety, side effects & interactions →Where to buy (affiliate)

When to see a doctor

  • Memory loss is new, worsening, or noticed by others.