Sleep, Food and Exercise First: What Affects Thinking Before Any Supplement

Check the common causes first

The NHS lists stress, anxiety or depression and sleeping problems (insomnia) as common and treatable causes of memory loss, and says memory loss can also be a natural part of getting older. [1] MedlinePlus lists kidney, liver or thyroid problems and reactions to certain medicines among the possible causes of forgetfulness. [2] The NIA suggests talking with a health care provider about medicines and their possible side effects on memory, sleep and brain function. [3] Those are conversations for a clinician or pharmacist. See medicines, sleep, mood and memory.

What the research found

1. Sleep, general

   Established role

   The NIA says a good night's sleep can help you learn, create new memories, respond quickly, solve problems and pay attention [4]

2. One night of short sleep

   Evidence in specific groups

   In lab studies, a single night of restricted sleep increased sleepiness and impaired sustained attention. Choice reaction time and working memory were not significantly affected [5]

3. Short-term total sleep loss

   Evidence in specific groups

   A meta-analysis found effects ranging from small to large, with lapses in simple attention among the largest [6]

4. Sleep disruption and complex tasks

   Mixed

   Complex task performance may not be hurt as severely as simple task performance [7]

5. Eating pattern

   Mixed

   The NIA says healthy eating patterns are linked with cognitive benefits in studies, but more research is needed [8]

6. MIND diet trial

   No good evidence of benefit over the control diet in this group

   In 604 older adults without cognitive impairment but with a family history of dementia, three years of MIND diet with mild calorie reduction did not differ significantly from a control diet with the same reduction [9]

7. Aerobic exercise, healthy older adults

   No good evidence of benefit (older review)

   A Cochrane review found no evidence from randomized trials of cognitive benefit in cognitively healthy older adults [10]

8. Exercise and Alzheimer's or MCI

   Insufficient evidence

   The NIA says there is not enough clinical-trial evidence to conclude exercise can prevent or slow MCI or Alzheimer's, and that experts still encourage exercise for its many benefits [11]

9. Many risk factors together

   Population estimate, not a promise for one person

   A Lancet Commission update estimated 45% of future dementia could potentially be prevented if all 14 risk factors were eliminated [12]

The MIND trial row needs care: global cognition scores rose in both groups over three years, so what matters is the comparison with the control diet. [9] Why scores can rise on their own is covered on the tests page. The Lancet figure is an estimate for populations, not for any one person. It does not mean any single habit prevents dementia.

Sleep

The NIA says adults generally need seven to nine hours a night. [3] It also notes that undiagnosed or untreated sleep apnea can lead to serious health problems, and advises talking with a doctor about sleep problems. [4] Practical sleep routines are on sleep hygiene, and age-related changes are on sleep and memory changes with age.

Food

The NIA reports that no vitamin or supplement has been proven to prevent Alzheimer's in people, and that a broad range of other supplements have not been tested for effects on thinking. [8] See food and nutrition for brain health for the food side. The NIA also advises talking with your health care provider before starting any dietary change. [8]

Exercise

The NHS says adults should do some type of physical activity every day, and to speak to a GP first if you have not exercised for some time or have medical conditions. [13] The brain-specific evidence is weaker than for general health, as the table shows. See brain-healthy habits.

Where supplements fit

This page does not weigh any supplement. The NIA says no vitamin or supplement is recommended for preventing Alzheimer's or cognitive decline. [3] For what trials found, see nootropic evidence by outcome and nootropic safety and claim checks.