Memory loss and dementia
Declining memory and thinking, from mild forgetfulness to Alzheimer's or dementia.
25 findings across 17 topics. Strongest evidence: Blueberries (B), Napping (C), Tai Chi (C).
Grades show how certain the evidence is, not how big the effect is. How we grade evidence
What helps
Blueberries
- Helps memory in older adults with mild memory decline — Benefit, grade B: Moderate
Napping
- Helps you remember what you learned — Benefit, grade C: Limited
- Naps protect your brain as you age — Benefit, grade C: Limited
- Sharpens thinking and reaction speed — Benefit, grade C: Limited
Tai Chi
- Improves thinking and memory in older adults — Benefit, grade C: Limited
Creatine
- Improves memory performance — Benefit, grade C: Limited
Fatty Fish
- Linked to lower risk of dementia and memory loss — Benefit, grade C: Limited
Fish Oil
- Lowers the risk of dementia — Benefit, grade C: Limited
Morning Light
- Moderate time outdoors linked to lower dementia risk — Benefit, grade C: Limited
Sauna
- Linked to lower risk of dementia — Benefit, grade C: Limited
Swimming
- Supports thinking and memory in older adults — Benefit, grade C: Limited
Mixed evidence
Lion's Mane
- Improves memory and thinking — Mixed results, grade C: Limited
Fish Oil
- Sharpens thinking and memory in adults without dementia — Mixed results, grade C: Limited
Aromatherapy
- Eases agitation and behaviour problems in dementia — Mixed results, grade C: Limited
Ginkgo Biloba
- Improves memory and thinking in healthy adults — Mixed results, grade C: Limited
Mediterranean Diet
- Protects memory and thinking — Mixed results, grade C: Limited
Bacopa Monnieri
- Improves memory — Mixed results, grade C: Limited
Creatine
- Sharpens overall thinking and reasoning — Mixed results, grade C: Limited
Sleep
- Weekend catch-up lowers the risk of diabetes and dementia — Mixed results, grade C: Limited
Eggs
- Moderate intake linked to better memory and thinking — Mixed results, grade C: Limited
Doesn't seem to help
Ginkgo Biloba
- Prevents dementia and Alzheimer's disease — No effect, grade B: Moderate
- Slows age-related cognitive decline — No effect, grade B: Moderate
Red Wine
- Protects the brain and memory — No effect, grade C: Limited
Morning Light
- Bright light (often in the morning) improves sleep in dementia — No effect, grade C: Limited
Risks and things that may make it worse
Sleep
- Too little or too much sleep is linked to memory decline — Harm, grade C: Limited