13 Best Memory Supplements for Recall & Performance

The word "memory" covers a lot of ground: Where you parked the car, your first kiss, your new neighbor's name, the answers to that certification exam you've been cramming for. The skills we lump together as "memory" actually include long-term memory, short-term memory, recall and even a bit of quick thinking.

Just as there are many kinds of memory, there are many kinds of memory supplements studied to support your quest to keep that noggin sharp, especially as you age. Some nutrients help support healthy blood flow to the brain, while others feed the neurons doing the heavy lifting behind every memory you make.

"A variety of supplements have been shown in various clinical trials to benefit memory and cognition in different settings and populations," said Stephen Tapanes, PhD. "They can make a great addition to the basics of healthy diet, physical activity and prioritizing restful sleep."

We've sorted the most-studied options by the type of memory they support, plus how each one works with your brain, so you can match them to your own cognitive goals.

General memory support

If you're not sure where to start, supplements with a track record of supporting overall memory are a good starting point. Turn to these whether you want to recall an acquaintance's name or hold on to what you just learned.

1. Terminalia chebula and Indian frankincense

These Indian plants both have a long Ayurvedic tradition—and modern science suggests they are a smart choice for overall memory support.

• How they benefit memory health:

  A blend of Terminalia chebula and Indian frankincense (Boswellia) has been studied for its support of verbal and visual memory as well as recall and multitasking.

• How they work in the brain:

  This blend helps support healthy levels of brain-derived neurotrophic factor (BDNF), a "helper protein" that encourages brain cells to grow and communicate. BDNF is part of what helps make new memories (the act of remembering) and also strengthens brain connectivity, so you can get better at things the more often you do them. BDNF is also associated with feeling good.

• What the research says:

  In a clinical study, a blend of Terminalia chebula and Indian frankincense was shown to support short- and long-term (episodic) memory, learning ability and neuroplasticity, or your brain's ability to form new connections.

• Pro tip:

  Lifestyle can also encourage BDNF levels, namely healthy choices like exercise, getting enough sleep, eating a healthy diet, and social engagement.

2. Magnesium L-threonate

This specialized form of magnesium can positively impact overall cognitive function.

• How it benefits memory health:

  Magnesium L-threonate supports short- and long-term memory, processing speed, recall and overall cognitive function.

• How it works in the brain:

  Magnesium L-threonate is a special form designed to support brain health, helping maintain the brain magnesium levels that help keep your synapses (the connections between brain cells) talking to one another.

• What the research says:

  In a 2026 clinical study, adults who took it daily for six weeks saw greater gains in overall cognitive performance than those on a placebo, with the biggest benefits seen for working and episodic (long-term) memory.

Short-term memory support

Short-term memory is your brain's sticky note. It's closely tied to working memory: temporarily holding and juggling a small amount of information to get a task done. These three nutrients are studied to support in-the-moment recall.

3. Spearmint

Yes, we're talking about that minty-fresh herb—but to get the benefits, you need it in a standardized extract form, not as a garnish for your mojito!

• How it benefits memory health:

  Spearmint extract contains phenolic compounds shown to support working memory, reaction time, concentration, and short-term memory.

• How it works in the brain:

  The standout compound in spearmint is rosmarinic acid, a compound that crosses the blood-brain barrier, acts as a free radical scavenger, and may encourage acetylcholine, a brain messenger tied to memory.

• What the research says:

  In a clinical study, spearmint extract supported working memory and morning alertness compared with placebo.

4. Lutein and zeaxanthin

These two carotenoids are among the pigments that give leafy greens and egg yolks their color, and while you might think of them as eye health nutrients, they pull double duty in the brain.

• How they benefit memory health:

  Lutein and zeaxanthin are studied to support composite and verbal memory, reasoning, processing speed, and sustained attention.

• How they work in the brain:

  One proposed way they work is by supporting BDNF (that same "helper protein" we met earlier) to keep brain cells communicating.

• What the research says:

  In a clinical study, young people (ages 18 to 25) taking these carotenoid nutrients for six months showed improved cognitive performance, as well as healthy levels of brain-derived neurotrophic factor (BDNF).

5. Gotu kola

This perennial herb has been the subject of extensive research for its potential to support a nimble mind.

• How it benefits memory health:

  Gotu kola (Centella asiatica) supports working memory.

• How it works in the brain:

  Gotu kola is a nootropic, a substance that helps support quick thinking, attention and memory—all aspects of mental clarity.

• What the research says:

  In a two-month study, healthy older adults who took a low dose (250 mg/day) of a gotu kola extract performed better on reaction time and working memory accuracy than those on a placebo. They reported feeling calmer, too.

Support for recall

Think of "recall" as memory in action, or the act of pulling a stored piece of information back up when you need it.

6. Vinpocetine

Vinpocetine is derived from the alkaloid vincamine from the periwinkle plant.

• How it benefits memory health:

  It helps support memory and cognition and helps you maintain concentration.

• How it works in the brain:

  Vinpocetine encourages optimal blood supply to the brain and supports the brain's use of oxygen and glucose, which is the fuel your neurons run on.

• What the research says:

  In the populations studied, vinpocetine promoted overall cognitive status, including memory and concentration, and it supported the ability to retain and recall information.

• Pro tip:

  This supplement isn't for everyone. The label carries a firm caution against use if you are of childbearing age, pregnant, or planning to become pregnant, so have a conversation with your healthcare provider before starting it.

7. Ginkgo biloba

The ginkgo biloba tree has stayed essentially unchanged for 200 million years, and you've likely strolled past one planted along a city street.

• How it benefits memory health:

  Standardized ginkgo biloba extract supports healthy memory and recall and encourages healthy cognitive function.

• How it works in the brain:

  Ginkgo biloba promotes healthy blood flow to the brain and has antioxidant properties.

• What the research says:

  Clinical studies have clearly established the benefits of ginkgo biloba for memory and cognitive function, quality of life and more.

• Pro tip:

  It's worth noting that the best-studied results come from a standardized extract like the kind used in supplements, not just the raw herb.

Cognitive performance support

Cognitive performance encompasses focus, processing speed, mental stamina, and the executive skills you lean on to power through a demanding day. These four nutrients are studied to support that.

8. Ashwagandha

Ashwagandha is an extensively studied adaptogenic herb that promotes healthy stress management.

• How it benefits memory health:

  Ashwagandha isn't aimed at memory directly, but because stress can affect memory, concentration and mood, its day-to-day payoff often shows up that way.

• How it works in the brain:

  Ashwagandha helps support a healthy stress response by working on the HPA (hypothalamus-pituitary-adrenal) axis—the system that coordinates the body's hormonal output—an effect linked to healthy cortisol levels. It also interacts with the serotonin and GABA systems, two messengers tied to a calm, steady mood.

• What the research says:

  In studies, ashwagandha supported performance on cognitive tasks, executive function, attention, and reaction time.

9. Bacopa monnieri

Bacopa monnieri has a long reputation as a study helper.

• How it benefits memory health:

  Bacopa is a nootropic known for memory support.

• What the research says:

  Numerous clinical studies point to bacopa extract supporting cognition and attention, which is part of why it's a longtime go-to for students and anyone juggling a lot of mental plates at once.

10. Wild green oat extract

This extract is derived from the common oat plant.

• How it benefits memory health:

  Wild green oat extract is studied to support focus, concentration, processing speed, executive function and working memory. It also promotes visual memory.

• How it works in the brain:

  The proposed mechanism is an interesting one: It's thought to slow MAO-B, an enzyme that breaks down dopamine, helping support healthy dopamine levels and mental sharpness.

• What the research says:

  In clinical studies, wild green oat extract supported mental acuity, mental processing time and speed compared with placebo. In other research, this extract encouraged the healthy blood flow that is vital to brain health.

11. Acetyl-L-carnitine

This amino acid derivative encourages cellular and mitochondrial energy throughout the body, but it also supports your brain and nervous system.

• How it benefits memory health:

  Acetyl-L-carnitine supports cognitive wellness and mental clarity, a healthy mood, and even nerve health and function (think of the peripheral nerves in your hands and feet).

• How it works in the body:

  Acetyl-L-carnitine (ALC) works at the cellular level. It helps shuttle fatty acids into your mitochondria—the tiny power plants inside your cells—where they're burned for fuel, supporting energy production throughout the body. It has also been shown to promote nervous system comfort and a positive mood.

• What the research says:

  In clinical studies, acetyl-L-carnitine supported scores on memory and emotional tests, plus mental energy and attention. This form also helps protect against oxidative stress, encourages healthy cognitive function, and fights general physical and mental fatigue.

Overall brain health

Healthy brain, healthy memory! Lifestyle habits like exercise and quality sleep work alongside these top nutrients to support overall brain health.

12. Omega-3 fatty acids

Omega-3s are the original brain food.

• How it benefits memory health:

  Omega-3 fatty acids support overall brain health and cognitive function.

• How it works in the brain:

  The omega-3 fatty acid DHA (docosahexaenoic acid) is a structural building block of the membranes around your neurons, so it's woven right into the hardware your brain uses to think and remember. Omega-3s also help inhibit inflammatory factors to support whole-body health.

• What the research says:

  A review of clinical trials found that a daily omega-3 dose of 2,000 mg or more supported attention, processing speed, language, memory, and overall cognitive ability. Research has also linked higher blood levels of EPA and DHA to better cognitive outcomes.

13. Citicoline (CDP-Choline)

 Citicoline is another brain-food nutrient that provides overall brain health support.

• How it benefits memory health:

  Citicoline supports healthy memory, accuracy, attention, and cognitive function.

• How it works in the brain:

  Citicoline is a precursor to acetylcholine, a neurotransmitter your brain leans on heavily for memory (as well as other functions), and it helps maintain the energy reserves your brain cells run on.

• What the research says:

  In one clinical study, participants taking citicoline showed significant results in both episodic memory (stored information about personal life events) and composite memory (the overall aspect of memory) compared with placebo.

What you need to know about memory supplements

Here's what the science says about taking supplements to support memory health.

• Will a memory supplement help if you're not elderly?

  Yes. Younger adults have been studied, too, especially with nootropics (nutrients that support quick thinking and attention). Certain memory supplements have also been studied in the context of gaming and sports-centered mental performance.

• Is lion's mane mushroom good for memory?

  Not as much as the "hype" suggests, unfortunately! Lion's mane is a popular dietary supplement, and it has been investigated, but the research so far is early-stage compared to what we know about other nutrients. More studies are needed before any real conclusions can be drawn.

• Which memory supplements support short-term vs. long-term memory?

  For short-term and working memory, nutrients like spearmint, Bacopa monnieri, and gotu kola are the ones studied for in-the-moment recall. For broad, day-to-day support across both short- and long-term memory, a blend of Terminalia chebula and Boswellia or a formula with magnesium L-threonate may meet your needs.

References

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