Four Pillars of Building a Better Memory: Pillar 1 – Diet and Vitamins

Four Pillars of Building a Better Memory


Pillar 1: Diet and Vitamins    

By Dharma Singh Khalsa, M.D.


Building a better memory, preventing memory loss, and impacting Alzheimer’s disease have been shown to be dependent on your lifestyle, and not just your genes. Your brain is a flesh and blood organ and needs the proper fuel to function well. Your diet is critical to its health, and you can help!


The Alzheimer’s Prevention Diet


  1. 20% “good” fat, such as extra virgin olive oil, avocado, and flax seed oil
  2. 40% lean protein, preferably fish, chicken, turkey and soy
  3. 40% complex carbohydrates, such as a rainbow of fresh vegetables, whole grains, legumes, and fresh fruits
  4. Superfoods for the brain: blueberries, spinach, and seaweed

 The main, well-researched concept for having a better memory is to avoid a diet high in  trans-fat and saturated fat, such as those from animal products… especially red meats. These fats cause inflammation and the production of free radicals. Free radical damage can lead to the death of your brain cells. I believe that a vast intake of fruits and vegetables, along with fish rich in omega-3 oils and vegetarian protein substitutes, such as soy, are protective against memory loss.


Vitamins and Memory Specific Nutrients


Everyone should take a high potency multiple vitamin and mineral capsule that includes folic acid and Vitamin C. The former reduces homocysteine levels, which is a risk factor for both heart disease and memory loss. The latter has been shown to reduce the risk of Alzheimer’s disease by 20 percent when taken with Vitamin E.  The dose of Vitamin C should be 2,000 mg per day.


Memory specific nutrients include coenzyme Q10, alpha lipoic acid, ginkgo biloba,  phosphatidyl serine, DHA (docosahexaenoic acid), huperzine-A, vinpocetine, and acetyl-L-carnitine.


All information provided in this article is for educational purposes only and should not be considered specific medical advice. Consult a physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition.



3 Responses to “Four Pillars of Building a Better Memory: Pillar 1 – Diet and Vitamins”

  1. Samuel L. Says:

    After reading through this article, I feel that I really need more info. Could you share some more resources please?

    • alzprevention Says:


      Have you gone to our website? We have more information there, including electronic versions of our brochures “Brain Aerobics” and “Mild Cognitive Impairment and early Alzhiemer’s Disease”. We also have information about our research there. We would be happy to send you these brochures as well if you contact us at with your mailing address.

  2. rockwell sonicrafter Says:

    Very good post. Hope to read more excellent posts in the near future.

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