Short-Term Memory vs. Long-Term Memory

The word “memory” can mean many things—from remembering your neighbor’s name, or where you left your keys, to recalling lazy summer afternoons from your childhood. In broad terms, memory is divided into two main categories: short-term and long-term. Within these categories are different types of memory that help you process information, learn new things and navigate daily life.

So, what is the difference between short-term and long-term memory—and how can you support both as you age? The good news is that everyday habits—including getting enough sleep, staying active and eating a balanced diet with specific nutrients—can help keep your memory sharp over time.

What is short-term memory?

Short-term memory is your brain’s temporary holding space. It keeps a small amount of information available for about 15 to 30 seconds so you can use it right away—such as remembering a phone number long enough to dial it. Unless you repeat the information or connect it to something meaningful, it usually fades quickly.

When discussing short-term memory, two types of remembering take center stage:

1. Sensory memory:

   Before information reaches short-term memory, sensory memory briefly captures what you see, hear or feel. Most of this information disappears almost instantly, but anything that catches your attention may move into short-term memory.

2. Working memory:

   Working memory lets you hold onto information while actively using it, such as calculating a tip (keeping in mind the bill total while you figure out what percentage to leave) or remembering the next step in a recipe right after you read it. Both the check’s total and how long the cake was supposed to stay in the oven likely will be forgotten as soon as these tasks have been complete, unless they are remarkable to you for some reason.

How do you know if you have a “good” short-term memory? Researchers assess working memory with number sequences, word recall, and visual or spatial tasks, which involve the prefrontal, parietal and other areas of the brain.

The takeaway: whether it’s images or recipe steps, short-term memory holds only a handful of items at once. Its capacity depends on your attention level, the method you use for remembering it, and how complex the information is.

What is long-term memory?

Long-term memory stores information for extended periods, from something you learned yesterday to experiences and skills you’ve carried with you for decades. It has no known limit on how much it can store or how long a memory can last. However, memories may fade, become harder to retrieve or change slightly each time you recall them.

Long-term memory has two main types that may overlap:

• Explicit memory.

  This is information you consciously recall, including:
  • Episodic memory, which covers personal experiences such as your last birthday.
  • Semantic memory, which includes facts and general knowledge, such as the capital of France.

• Implicit memory.

  This memory works more automatically, without deliberate recall, and includes practiced skills, like riding a bicycle or tying your shoes, as well as other learned responses.

The hippocampus plays an important role in the formation of new memories, particularly for episodic memory, while long-term storage and retrieval of those memories involve connections with other areas of the brain. Researchers test long-term memory through delayed recall, recognition and learned skills.

How memories move from short-term into long-term

Not everything in short-term memory becomes a long-term memory. (Nor should it: do you really need to remember a credit card authorization code that expires in 10 minutes, anyway?) If your goal is to remember something, though, it helps to be aware of the process of memory formation, and what you can do at each phase to ensure that you retain what you’re trying to remember.

Memory formation involves three steps:

1. Encoding:

   You’re taking in the information at this phase. Maybe you’re reading something in a book, or you’ve just been told your new neighbor’s name. Here’s how to be a good encoder:
   • Pay attention to what you’re trying to remember.
   • Repeat it.
   • Connect the information to something you already know.
   • Give it a personal meaning.

2. Consolidation:

   At this step, you’re stabilizing this newly encoded information over time. Give your consolidation powers a boost:
   • Review information over several days rather than trying to learn everything at once.
   • Testing yourself instead of simply rereading the material can strengthen recall as well.
   • Get enough sleep! Healthy sleep plays an important role in memory consolidation. During sleep, recently learned information can be reactivated and reorganized, helping it become more stable. (However, sleep does not turn every short-term memory into a permanent one.)

3. Retrieval:

   This means you can bring back the information back when needed. Your neighbor’s name is no longer on the tip of your tongue; you can say “Hi, Helen!” with ease.

How does aging affect memory?

It’s common for your memory to become a little slower as you age. You may need more time to learn new information or recall a name, and you may rely more on reminders. You may also forget things when you’re distracted or when you didn’t fully take in the information in the first place.

There are many reasons for this change. In an analysis of more than 3,700 cognitively healthy adults, impacts to memory were most strongly associated with changes in the hippocampus, although other parts of the brain were involved.

It is important to note that normal aging should not dramatically affect your memory or everyday activities. Memory issues that interfere with your daily life or independence should be discussed with a healthcare provider.

How to support your memory as you age

In a 10-year study of more than 29,000 older adults, a combination of healthy habits was associated with better memory performance. Along with healthy habits, certain nutritional supplements may offer targeted support. While there’s no single “magic bullet” that will guarantee a sharp memory for life, the following lifestyle and nutritional choices can give you that edge:

1. Prioritize quality sleep

Sleep helps strengthen and organize recently learned information. Aim for seven to nine hours each night and maintain consistent sleep and wake times.

2. Stay physically active

A large review found that exercise supports memory, general cognition and executive function—the skills used to plan, focus and complete tasks. Aim for at least 150 minutes of moderate activity or 75 minutes of vigorous activity each week, plus strength training twice a week.

3. Eat a nutrient-dense diet

Healthy eating patterns, including the Mediterranean and MIND diets, have been linked to healthier memory with age. Focus on eating a variety of vegetables, fruits, legumes, whole grains, nuts, fish and olive oil while limiting saturated fat and added sugar.

4. Manage stress

Occasional stress may sharpen focus, but ongoing stress can interfere with working memory and recall. Meditation, mindfulness, deep breathing and time outdoors may help.

5. Stay socially connected

Staying socially connected has been associated with better memory and cognitive function. Connect with family and friends or participate in groups, classes and volunteer activities.

6. Keep challenging your brain

Activities like chess, puzzles, sudoku and certain video games can keep your mind engaged. Learning a skill, language, instrument or art form is another way to challenge and rewire your brain.

7. Take nutrients that support healthy memory

Certain supplements have been studied for different aspects of memory and cognition. These include targeted memory ingredients and other nutrients for brain health.

• Green oat extract has been shown to support working memory and multitasking.
• Boswellia serrata and Terminalia chebula extracts have been studied for short-term working memory and long-term episodic memory.
• Colostrinin has been studied for its effects on cognition and memory.
• Gotu kola supports reaction time and working-memory accuracy.
• Magnesium L-threonate supports healthy memory, quick thinking and cognitive function.
• Fish oil and B vitamins may provide broader brain health support.

What you need to know about short-term vs. long-term memory

Here's what the science says about short-term and long-term memory, so you can support your best memory health.

Is short-term or long-term memory more important?

Neither form of memory is better. You need both! Short-term and working memory manage information in the moment, but you need that long-term memory to store the facts, experiences and skills you use in daily life.

What role does sleep play in moving short-term memories into long-term memory?

Healthy sleep gives the brain an offline period to reorganize recently learned information, a process called consolidation, which strengthens and stabilizes the information.

How long can long-term memory last?

Long-term memories can last from several hours to a lifetime. How long they last depends on how well the information was learned, how meaningful it is, and how often it is recalled.

What is considered normal when it comes to memory?

Occasionally forgetting a name or misplacing an item is common, especially when you’re tired, stressed or distracted. However, new or worsening memory challenges that interfere with everyday activities or independence should be discussed with a healthcare provider.

The good news? The choices you make every day, like moving, sleeping well and staying connected, can support your memory and cognitive health. The goal is not to remember everything perfectly, but to give your brain steady support across the years.

References

• Bilikiewicz A, et al. “Colostrinin (A Naturally Occurring, Proline-Rich, Polypeptide Mixture) in the Treatment of Alzheimer's Disease.” Journal of Alzheimer's Disease. February 2004. https://pubmed.ncbi.nlm.nih.gov/15004324/
• Cowan N. “What are the differences between long-term, short-term, and working memory?” Prog Brain Res. March 2009. https://pmc.ncbi.nlm.nih.gov/articles/PMC2657600/
• Chai WJ, et al. “Working Memory From the Psychological and Neurosciences Perspectives: A Review.” Frontiers in Psychology. March 2018. https://pubmed.ncbi.nlm.nih.gov/29636715/
• Chiu HL, et la. “The effect of cognitive-based training for the healthy older people: A meta-analysis of randomized controlled trials.” PLoS One. May 2017. https://pmc.ncbi.nlm.nih.gov/articles/PMC5411084/
• Dunsmoor JE, et al. “Episodic Memory and Pavlovian Conditioning: Ships Passing in the Night.” Current Opinion in Behavioral Sciences. October 2018. https://pmc.ncbi.nlm.nih.gov/articles/PMC6532978/
• Jia J, et al. “Association Between Healthy Lifestyle and Memory Decline in Older Adults: 10-Year, Population-Based, Prospective Cohort Study.” BMJ. January 2023. https://pubmed.ncbi.nlm.nih.gov/36696990/
• Kennedy DO, et al. “Acute and Chronic Effects of Green Oat (Avena sativa) Extract on Cognitive Function and Mood during a Laboratory Stressor in Healthy Adults: A Randomised, Double-Blind, Placebo-Controlled Study in Healthy Humans.” Nutrients. May 2020. https://www.mdpi.com/2072-6643/12/6/1598
• Klinzing JG, et al. “Mechanisms of Systems Memory Consolidation During Sleep.” Nature Neuroscience. October 2019. https://pubmed.ncbi.nlm.nih.gov/31451802/
• Leszek J, et al. “Colostrinin: A Proline-Rich Polypeptide (PRP) Complex Isolated From Ovine Colostrum for Treatment of Alzheimer's Disease. A Double-Blind, Placebo-Controlled Study.” Arch Immunol Ther Exp (Warsz). 1999. https://pubmed.ncbi.nlm.nih.gov/10608295/
• Leszek J, et al. “Colostrinin Proline-Rich Polypeptide Complex From Ovine Colostrum: A Long-Term Study of Its Efficacy in Alzheimer's Disease.” Medical Science Monitor. October 2002. https://pubmed.ncbi.nlm.nih.gov/12388930/
• Liu G, et al. “Efficacy and Safety of MMFS-01, a Synapse Density Enhancer, for Treating Cognitive Impairment in Older Adults: A Randomized, Double-Blind, Placebo-Controlled Trial.” Journal of Alzheimer's Disease. 2016. https://pubmed.ncbi.nlm.nih.gov/26519439/
• Lutz ND, et al. “Sleep’s contribution to memory formation.” Physiol Rev. 2024. https://journals.physiology.org/doi/full/10.1152/physrev.00054.2024
• Possidente T, et al. “Interactions Between Sensory-Biased and Supramodal Working Memory Networks in the Human Cerebral Cortex.” Communications Biology. February 2026. https://pubmed.ncbi.nlm.nih.gov/41663792/
• Raslau FD, et al. “Memory Part 1: Overview.” AJNR Am J Neuroradiol. November 2014. https://pmc.ncbi.nlm.nih.gov/articles/PMC7965175/
• Salter D, et al. “A Standardized Combination of Boswellia serrata and Terminalia chebula Extracts to Improve Cognition in Adults With Subjective Memory Complaints: A Randomized Controlled Proof-of-Concept Study.” Frontiers in Nutrition. December 2025. https://pubmed.ncbi.nlm.nih.gov/41438191/
• Samtani S, et al. “Associations between social connections and cognition: a global collaborative individual participant data meta-analysis.” Lancet Healthy Longev. October 2022. https://pmc.ncbi.nlm.nih.gov/articles/PMC9750173/
• Sandi C. “Memory Impairments Associated with Stress and Aging.” Neural Plasticity and Memory: From Genes to Brain Imaging. 2007. https://www.ncbi.nlm.nih.gov/books/NBK3914/
• Schechtman E, et al. “Memory consolidation during sleep involves context reinstatement in humans.” Cell Rep. April 2023. https://pmc.ncbi.nlm.nih.gov/articles/PMC10545811/
• Schwabe L. “Memory Under Stress: From Adaptation to Disorder.” Biological Psychiatry. February 2025. https://www.sciencedirect.com/science/article/pii/S0006322324013854
• Sherman BE, et al. “Hippocampal Mechanisms Support Cortisol-Induced Memory Enhancements.” Journal of Neuroscience. October 2023. https://www.jneurosci.org/content/43/43/7198
• Singh B, et al. “Effectiveness of Exercise for Improving Cognition, Memory and Executive Function: A Systematic Umbrella Review and Meta-Meta-Analysis.” British Journal of Sports Medicine. June 2025. https://pubmed.ncbi.nlm.nih.gov/40049759/
• Vidal-Piñeiro D, et al. “Vulnerability to memory decline in aging revealed by a mega-analysis of structural brain change.” Nat Commun. November 2025. https://pubmed.ncbi.nlm.nih.gov/41271752/
• Wattanathorn J, et al. “Positive Modulation of Cognition and Mood in the Healthy Elderly Volunteer Following the Administration of Centella asiatica.” Journal of Ethnopharmacology. March 2008. https://pubmed.ncbi.nlm.nih.gov/18191355/
• “Implicit Memory.” ScienceDirect. https://www.sciencedirect.com/topics/neuroscience/implicit-memory
• “Maximize Memory Function With a Nutrient-Rich Diet.” Mayo Clinic Health System. May 2023. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/maximize-memory-function-with-a-nutrient-rich-diet
• “Memory Problems, Forgetfulness, and Aging.” National Institute on Aging. November 2023. https://www.nia.nih.gov/health/memory-loss-and-forgetfulness/memory-problems-forgetfulness-and-aging
• “Sensory Memory.” Cleveland Clinic. December 2024. https://my.clevelandclinic.org/health/articles/sensory-memory
• “Short-Term Memory.” Cleveland Clinic. November 2024. https://my.clevelandclinic.org/health/articles/short-term-memory