Elissa GoodmanBy Elissa Goodman
There are a handful of supplements that I recommend to almost all of my female clients over 40 – and I take all of them myself too! They are key for overall health and memory preservation. My list includes:

Pure Synergy Multi Vita Min Herb for Women
I think it is super important for most people to take a multivitamin and this is my favorite one for women. It is wonderful for brain health but contains nutrients that help with many other aspects of health such as hormone balance, increased energy, clear and focused mind, healthy hair, skin and nails, and more.

Nordic Naturals EPA Extra Omega-3s
Omega 3s are another crucial substance that many people are low on. These essential fatty acids are key in supporting cognitive function – especially as we age. Omega-3s are also important for cardiovascular and joint health. Nordic Naturals is my favorite brand for Omegas.

Genuine Health Mood Probiotic 50 Billion
Unless you eat a lot of kimchi, sauerkraut, (low sugar) kombucha, or another kind of fermented food every day, you should probably be taking a high-quality probiotic. Probiotics (AKA healthy bacteria) are super important for gut health. Recent research is tying gut health to seemingly countless health issues – including those related to mental health. I love Genuine Health’s probiotic because it is super clean and does not require refrigeration.

Thorne Basic B Complex
B Vitamins are crucial for SO many reasons. Thorne Basic B Complex is amazing for supporting neurological function, stress resistance, red blood cell formation, energy production and more. It is packed with all eight of the essential B vitamins and choline.

Thorne Vitamin D 5000 i.u.
Many people think that we obtain enough vitamin D from the sun in our day-to-day lives, but that is not true. Most people have levels of vitamin D that are far lower than ideal. Vitamin D has been clinically tested to reduce the risk of 17 different types of cancer. Almost everyone should be supplementing with it, in my opinion! I love Thorne’s vitamin D because it contains no lactose or preservatives (unlike many other vitamin D brands).

Innate Response Magnesium
I talk about magnesium with my clients all of the time. It has so many incredible benefits and most of us are deficient in it since modern farming practices have stripped most of it from the soil. Magnesium is related to memory and learning since it promotes the density of synapses, particularly in the hippocampus, which is the area of the brain most responsible for memory function. Studies have shown that magnesium also maintains synaptic plasticity, which means that it protects cognitive function, in experimental models of Alzheimer’s disease. Innate Response is my favorite brand for magnesium.

Tru Niagen NAD 300 mg (I take a minimum of 500 mg)
NAD is a cofactor that is important for cellular energy production. The issue is: we lose up to 50% of our NAD levels between the ages of 40 and 60. Low NAD levels cause our cells to have a more difficult time producing the energy they need to maintain our health as we age. I have been taking Tru Niagen NAD for awhile now and I really love it.

Aside from supplementation, there are a few other ways that you can protect your memory function. One of them is add more healthy fats to your diet! Great examples of healthy fats include omega 3 fats in wild fatty fish, as well as avocado, coconut oil, extra-virgin olive oil, seeds, and nuts.

Exercise daily – even if that just means a quick 30-minute walk! Research indicates that exercise can prevent and slow down cognitive decline and brain diseases like dementia. Making sure you get enough sleep, limit stress, detox from heavy metals and ensure that your thyroid and sex hormone levels are balanced are all key strategies for protecting your memory as you age.

A few ways to improve your sleep are to not consume any caffeine after lunch, make sure your bedroom is totally dark, and resist the urge to look at any screens before bed. I also recommend taking up yoga or meditation because those are two of my favorite methods for stress reduction.

Finally, it is also important to balance your blood sugar. The best way to do this is with a whole-foods, low-glycemic diet. Limit refined carbs, processed foods, sugar, alcohol, caffeine, dairy, and oils rich in omega-6 like seed and vegetable oils. Add in the healthy fats that I mentioned earlier, grass fed meat and pastured chicken instead of the standard animal protein, and plenty of veggies and fruits.