Mark Hyman, M.D.’s
Memory Support
Protocol overview
Last updated: May 13, 2025
10 Nutrients
Vitamin D3
125mcg
Vitamin D3 supports memory by enhancing the production of brain-derived neurotrophic factor (BDNF), a key molecule involved in the growth and maintenance of neurons and the formation of new synaptic connections vital for memory formation and retention. It also helps regulate inflammation and reduces oxidative stress in the brain, both of which can impair memory and are associated with age-related cognitive decline. [1]
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Log in or sign upTurmeric Curcumin
600mg
Turmeric, containing the active compound curcumin, has been studied for its potential to support memory by addressing neuroinflammation and oxidative stress. Research suggests curcumin may help maintain cognitive health and memory, particularly in older adults, by influencing pathways linked to brain function and overall neural health. [2]
Omega-3 fatty acids
593mg
Omega-3 fatty acids, including DHA, are associated with supporting brain cell structure and promoting a healthy inflammatory response. These essential fats may contribute to maintaining memory and overall cognitive function, particularly in aging populations or those seeking to support brain health. [3]
Vitamin B6
10mg
Vitamin B6 supports memory by aiding in the synthesis of neurotransmitters like serotonin, dopamine, and GABA, which are essential for encoding and retrieving information in the brain. It also contributes to the formation of brain-derived neurotrophic factor (BDNF), a protein that promotes neuroplasticity and strengthens the neural connections critical for learning and memory retention. [4]
Vitamin B12
1000mcg
Vitamin B12 supports methylation and the synthesis of neurotransmitters involved in cognitive processing and long-term recall. It also supports memory by preserving the myelin sheath that protects and insulates neurons, ensuring efficient neural communication vital for memory formation and retrieval. [5]
L-Carnitine
750mg
Acetyl-L-carnitine (ALC), a derivative of L-carnitine synthesized in the brain, liver, and kidneys, is important for brain health. It facilitates the use of fatty acids for energy in mitochondria, enhances acetylcholine production, and supports the synthesis of proteins and cell membranes, contributing to memory and cognitive function. [6]
Magnesium
144mg
Magnesium is essential for memory and brain health, aiding in neurotransmitter balance, brain flexibility, and proper NMDA receptor function. Magnesium L-threonate, a unique form of magnesium, effectively crosses the blood-brain barrier, enhancing magnesium levels in the brain to support cognitive function and memory. [7]
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Warnings
Omega-3s and turmeric may interact with blood-thinning medications, increasing the risk of bleeding, while lemon balm may heighten drowsiness if combined with sedatives. Betaine (TMG) can lose effectiveness if used with antacids.Consult a healthcare provider to ensure safe and effective use. Pregnant or breastfeeding individuals, those with known allergies to any components of this protocol, or individuals with bleeding disorders or taking prescription blood-thinning medications should consult a healthcare provider before use.
Lifestyle Improvements
Cognitive decline and memory loss are not necessarily inevitable aspects of aging. By addressing underlying factors such as inflammation, nutrient deficiencies, and metabolic imbalances, it is possible to support brain health and improve memory.
Optimize Diet for Brain Health
- Focus on Whole Foods: Adopt a nutrient-dense, whole-foods diet that includes a variety of non-starchy vegetables, healthy fats, and lean proteins. Avoid processed foods, refined carbohydrates, and sugars.
- Increase Healthy Fats: Incorporate omega-3-rich foods like fatty fish (salmon, sardines), flaxseeds, and walnuts to nourish the brain. Healthy fats also help stabilize blood sugar levels and reduce inflammation.
- Low-Glycemic Diet: Balance blood sugar by avoiding high-glycemic foods like bread, pasta, and potatoes. Instead, focus on complex carbohydrates like quinoa and leafy greens.
Address Key Nutritional Deficiencies
- Supplement Wisely: Consider supplements such as omega-3 fatty acids, vitamin D, B vitamins (B6, B12, folate), magnesium, and coenzyme Q10. These nutrients are critical for brain function, reducing homocysteine levels, and supporting detoxification.
- Detoxify Safely: If heavy metal exposure (e.g., mercury) is a concern, work with a qualified practitioner to detoxify using supplements like glutathione, selenium, and N-acetylcysteine, alongside a diet rich in cruciferous vegetables.
Manage Metabolic Health
- Combat Insulin Resistance: Maintain a healthy waist-to-hip ratio by adopting a low-carbohydrate, anti-inflammatory diet. Regular exercise and intermittent fasting can further improve insulin sensitivity.
- Monitor Metrics: Check fasting insulin, triglycerides, and C-reactive protein (CRP) levels with your doctor to assess metabolic health and inflammation.
Prioritize Sleep and Stress Management
- Improve Sleep Hygiene: Aim for 7-9 hours of quality sleep nightly, as sleep is essential for memory consolidation and brain repair.
- Practice Stress Reduction: Incorporate mindfulness, meditation, or yoga to lower cortisol levels and promote brain-derived neurotrophic factor (BDNF), which supports neuron growth and repair.
Stay Active
Exercise Regularly: Engage in daily physical activity like walking, strength training, or aerobic exercises to stimulate BDNF production, improve blood flow to the brain, and reduce inflammation.
Address Individual Needs
Personalized Care: Work with a functional medicine practitioner to identify and address unique factors such as genetic predispositions, toxin exposures, and chronic inflammation contributing to memory issues.
By combining these strategies, individuals can take proactive steps to support memory, prevent cognitive decline, and promote overall brain health.
Disclaimer
These statements have not been evaluated by the Food and Drug Administration. Any products and informational content displayed on this page are not intended to diagnose, treat, cure, or prevent any disease.
While this Protocol has been created by health experts, it is educational in nature and not a substitute for personalized medical advice. Always consult with your healthcare provider before starting any new supplement regimen, especially if you have underlying health conditions or take medications.
- Peterson, C., & Nair, G. (2020). Vitamin D and the nervous system. Handbook of Clinical Neurology, 167, 429–442. https://doi.org/10.1016/B978-0-12-804766-8.00025-1
- Small, G. W., Siddarth, P., Li, Z., Miller, K. J., Ercoli, L. M., Emerson, N. D., Martinez, J., Wong, K. P., Liu, J., Merrill, D. A., Huang, S. C., & Bookheimer, S. Y. (2018). Memory and brain amyloid and tau effects of a bioavailable form of curcumin in non-demented adults: A double-blind, placebo-controlled 18-month trial. The American Journal of Geriatric Psychiatry, 26(3), 266–277. https://doi.org/10.1016/j.jagp.2017.10.010
- Satizabal, C. L., Himali, J. J., Beiser, A. S., Ramachandran, V., Melo van Lent, D., Himali, D., Aparicio, H. J., Maillard, P., DeCarli, C. S., Harris, W. S., & Seshadri, S. (2022). Association of red blood cell omega-3 fatty acids with MRI markers and cognitive function in midlife: The Framingham Heart Study. Neurology, 99(23), e2572–e2582. https://doi.org/10.1212/WNL.0000000000201296
- Kennedy, D. O. (2016). B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. Nutrients, 8(2), 68. https://doi.org/10.3390/nu8020068
- Zhang, D., Jiang, H., Xu, Y., & Zhang, Y. (2023). The effect of vitamin B12 supplementation on cognitive function: A systematic review and meta-analysis of randomized controlled trials. Frontiers in Neurology, 14, 1126580. https://doi.org/10.3389/fneur.2023.1126580
- Pennisi, M., Lanza, G., Cantone, M., D'Amico, E., Fisicaro, F., Puglisi, V., Vinciguerra, L., Bella, R., Vicari, E., & Malaguarnera, G. (2020). Acetyl-L-carnitine in dementia and other cognitive disorders: A critical update. Nutrients, 12(5), 1389. https://doi.org/10.3390/nu12051389
- Maier, J. A. M., Locatelli, L., Fedele, G., Cazzaniga, A., & Mazur, A. (2023). Magnesium and the brain: A focus on neuroinflammation and neurodegeneration. International Journal of Molecular Sciences, 24(1), 223. https://doi.org/10.3390/ijms24010223
- Venn-Watson, S., Reiner, J., & Jensen, E. D. (2022). Pentadecanoylcarnitine is a newly discovered endocannabinoid with pleiotropic activities relevant to supporting physical and mental health. Scientific Reports, 12(1), 13717. https://doi.org/10.1038/s41598-022-18089-4
- Noguchi-Shinohara, M., Ono, K., Hamaguchi, T., Nagai, T., Kobayashi, S., Komatsu, J., Samuraki-Yokohama, M., Iwasa, K., Yokoyama, K., Nakamura, H., & Yamada, M. (2020). Safety and efficacy of Melissa officinalis extract containing rosmarinic acid in the prevention of Alzheimer's disease progression. Scientific Reports, 10(1), 18627. https://doi.org/10.1038/s41598-020-73729-2
- Poly, C., Massaro, J. M., Seshadri, S., Wolf, P. A., Cho, E., Krall, E., & Jacques, P. F. (2021). Association of choline intake with cognitive performance: The Framingham Offspring Study. The American Journal of Clinical Nutrition, 113(2), 360–368. https://doi.org/10.1093/ajcn/nqaa319