Best Memory Boosters for Seniors

Occasional forgetfulness can happen as you age, especially when you’re busy, stressed or not sleeping well. But memory changes that become more frequent, disruptive or noticeable to loved ones should be discussed with your doctor.¹ For older adults, supporting memory health can also mean making everyday tasks easier, such as keeping track of appointments, managing medications, remembering names and staying connected with family and friends.

The phrase “memory boosters” can make it sound like there is one food, supplement or activity that can quickly improve memory. But brain health is more connected to the choices you make consistently, from how you eat and move to how well you sleep, manage stress and stay connected with others.

Dr. Tammy Lovette, vice president and medical director at Mutual of Omaha, explains: “There is no single shortcut for brain health. The goal is to build everyday habits that support your body and your brain over time.”

Key takeaways

• Memory boosters are foods, activities, habits and routines that may help support brain health, but they are not a cure for memory loss, dementia or Alzheimer’s disease.

• Brain health supplements should be approached carefully. Many supplements marketed for memory lack strong evidence, may interact with medications and should be reviewed with your doctor.²

• Foods that support heart health, including vegetables, berries, beans, fish, nuts, whole grains and healthy fats, may also support brain health as part of an overall healthy eating pattern.³

• Activities that combine movement, learning and social connection may help keep your mind engaged.

• Talk with your doctor if memory changes become more frequent, disruptive or concerning to people close to you.¹

What are memory boosters?

Memory boosters are habits, foods, activities or tools that may help support focus, recall and overall brain health, especially as memory and attention naturally change with age. They can be helpful when they are part of a larger routine, but they should not be treated as quick fixes.

5 best foods for boosting your memory

As you think about cognitive support, your eating pattern is a good place to start. No single food can prevent memory loss or fix brain fog, but a balanced diet may support brain health as part of your overall health routine.³

Lovette highlights, “There is not strong evidence that one single diet fixes memory, but eating patterns like the Mediterranean and DASH diets may support brain health because they support cardiovascular health.”

For older adults, a brain-supportive eating pattern does not have to be complicated. Simple choices like adding leafy greens to meals, choosing high-fiber foods, including protein and limiting heavily processed foods can support overall health as you age.

There is no official “top five” list of foods everyone should eat for memory. But these foods are commonly included in brain- and heart-friendly eating patterns:³

Green tea and turmeric may also be part of a healthy routine for some people, but they should not be treated as proven memory treatments. If you are sensitive to caffeine, have low iron, take medications or are considering turmeric supplements, talk with your doctor first.

It can also help to limit eating patterns that rely heavily on processed red meat, fried foods, sweets and sugary drinks. Research has linked diets high in fat and sugar with faster rates of age-related cognitive decline in middle-aged and older adults.⁴

Lovette puts it plainly: “If the food or the diet is bad for your waistline, it’s probably bad for your brain.” These foods can contribute to inflammation, blood sugar spikes and excess body fat, which may affect both body and brain health over time.

Talk with your doctor or a registered dietitian before making major diet changes, especially if you manage diabetes, high blood pressure, kidney disease, anemia, food allergies or another health condition.

Do brain health supplements work?

Brain health supplements are widely marketed, but many do not have strong evidence showing they improve memory, prevent dementia or reverse cognitive decline.²  Lovette explains,

Mutual of Omaha’s 2026 Aging Well Survey found that 24% of adults 50 and older take supplements for memory or brain health at least once a week. However, only 3% said supplements were the most important factor for keeping the brain sharp. These findings reinforce why supplements should be considered within a broader brain health routine rather than treated as a quick fix.*

In fact, the U.S. Food and Drug Administration does not review most dietary supplements for safety and effectiveness before they are marketed.⁵

Before taking any supplement for memory, ask your doctor:

• Could this supplement interact with my medications?

• Could it affect a health condition I already have?

• Am I low in a vitamin or nutrient that should be tested first?

• Is there evidence this supplement may help someone with my health history?

• Could I get the nutrient from food instead? 

This is especially important if you take blood thinners, blood pressure medication, diabetes medication, sleep medication, antidepressants or multiple prescriptions.

4 best activities to boost your cognitive health

Beyond food, memory booster activities can include physical movement, mentally challenging tasks, social connection and practical memory strategies. The goal is to keep your body moving and your brain engaged.

71% of adults 50 and older say they exercise at least once a week to support brain health, while 67% say they do puzzles, play games or learn new skills. These were among the most commonly reported brain health activities.*

For older adults, memory booster activities can include walking groups, low-impact fitness classes, puzzles, reading, volunteering, learning a new skill or joining community activities that combine movement, social connection and mental engagement.

Physical activity can help with thinking, learning, problem-solving and memory.⁶ You do not need an intense workout to start. Walking, dancing, gardening, water aerobics or a group fitness class can all be helpful if they are safe and realistic for your routine.

For adults 65 and older, weekly movement should generally include aerobic activity, muscle-strengthening activity and balance activity.⁷ Talk with your doctor before starting a new exercise routine, including knee exercises, especially if you have knee pain, an injury, arthritis, balance concerns, chronic health conditions or a recent surgery.

Lovette explains, “The best exercise for brain health is something that gets you moving regularly and that you can keep doing.”

2. Crossword puzzles and Sudoku

Brain games, such as crosswords, Sudoku, word games, trivia and puzzles, may help keep your mind engaged. They are most useful when they continue to challenge you. If one game becomes too easy, try a new puzzle, a harder level or a different type of activity.

Lovette notes, “The value of a brain game is the challenge. Once it becomes automatic, it may be time to try a different activity.”

3. Reading

Reading can help you stay mentally engaged, especially when you choose material that teaches you something new or invites discussion. Consider joining a book club, reading with a grandchild or listening to audiobooks if print is hard to read.

4. New hobbies

New hobbies can create new stimulation for the brain. Consider learning a language, taking a class, joining a walking group, trying music lessons, volunteering or picking up a creative hobby. Activities that combine learning, movement and social connection can be especially useful because they support several parts of well-being at once.

Best habits to curb memory loss

There are several healthy habits that may support cognitive health, especially if you’ve noticed your memory does not feel as sharp as it once did. These habits are not a guarantee against memory loss, but they can support your body and brain over time.

Get a good night’s rest

A good night’s sleep is crucial for good brain health at any stage of life. Sleeping for 7-9 hours per night is advised, especially if you’re trying to support cognitive abilities.¹⁰

Quality sleep is important for brain function and memory. Memory consolidation most likely requires both non-REM and REM sleep.⁸ Most adults need about 7-9 hours of sleep, though individual needs can vary.

Lovette explains, “Sleep is when memories from the day are organized and consolidated in the brain.”

33% of adults over 50 identified sleep as the most important factor for keeping the brain sharp, more than any other response. However, only 56% said they get seven to eight hours of sleep most or every night, while 20% said they rarely or never do. These findings show that sleep can be both a priority and a challenge.*

Simple sleep habits include:

• Going to bed and waking up at about the same time each day

• Setting an alarm an hour before bed as a cue to wind down

• Putting your phone in sleep mode

• Keeping the bedroom dark, cool and quiet

• Talking with your doctor if you still wake up exhausted after improving your sleep routine 

Socialize

“Social connection is extremely important for cognitive health and emotional well-being,” explains Lovette, especially as people become more likely to experience isolation with age.⁹ Regular conversations, shared routines and new experiences can help keep your brain engaged, and strong social connections have also been linked to longer life expectancy.⁹ Try calling a friend, volunteering, joining a fitness class, attending a community group or becoming a mentor.

Curb your alcohol usage

While some studies suggest that a glass of wine a day can be good for your health, there are others that refute it.^{12 10} What we know is that over-consumption of alcohol can lead to negative effects on your brain. If you’re trying to improve your cognitive health, cutting back on alcohol could have positive results.¹¹

Be proactive about your overall health

Various health conditions can impact your memory function. If you’re dealing with something like a chronic health condition, depression or high blood pressure, you may notice effects on overall brain function. Keeping a check on these health issues can have long-term benefits, as they can help you support cognitive health.¹² Talk with your doctor if memory changes are new, worsening or concerning.

Lovette explains, “Doctors can help identify whether cognition is being affected by sleep, medications, thyroid issues, vitamin deficiencies, depression or other health factors.”

5 memory improvement techniques to try

Healthy habits may support long-term brain health, but memory techniques can help with everyday recall. These tools are especially useful if you find yourself forgetting names, appointments, tasks or where you placed important items. They are not medical treatments, but they can help reduce mental load and make daily routines easier to manage.

You can also use calendars, notes apps, pill organizers and reminder systems. These tools do not mean your memory is failing. They help reduce mental load and make daily life easier to manage.

When to talk with your doctor about memory changes

Talk with your doctor if memory changes become more frequent, disruptive or concerning to people close to you. You should also ask for guidance if memory changes affect safety, medication routines, driving, finances, appointments or familiar tasks.¹

40% of adults 50 and older said they had noticed memory difficulties sometimes or often during the previous year. At the same time, 62% said they felt very or extremely comfortable bringing memory concerns up with their doctor. Talking about those changes can help your doctor determine whether sleep, medications, mood, health conditions or other factors could be contributing.*

It can help to write down:

• What you or others have noticed

• When the changes started

• Whether the changes are getting worse

• Any recent medication, sleep, mood or health changes

• Questions you want to ask at the appointment

If you are considering supplements, major diet changes or a new exercise routine, ask your doctor what is safe for your health history. Experiencing brain fog or memory changes can feel frustrating, but you do not have to figure it out alone. A doctor can help evaluate possible causes and discuss next steps, which may include sleep changes, medication review, lab work, lifestyle habits or additional testing.

Frequently asked questions

Do memory supplements work?

Many memory supplements are marketed for brain health, but there is not strong evidence that most over-the-counter supplements improve memory, prevent dementia or reverse cognitive decline.² Supplements may also interact with medications or affect health conditions. Talk with your doctor before taking a supplement for memory or cognitive support.

What are the best vitamins for brain fog?

There is no single best vitamin for brain fog. For some people, low levels of certain nutrients, such as vitamin B12, may affect thinking or energy. But many supplements marketed for brain fog, memory or brain health have not been proven to improve cognition for the general population. If you have brain fog, ask your doctor whether testing for vitamin deficiencies, thyroid issues, sleep problems, depression or medication side effects makes sense before starting a supplement.

What is the best drug to improve memory?

There is no single drug that improves memory for everyone. Medications for memory-related conditions depend on the diagnosis, symptoms and overall health history. Do not take medication or supplements for memory unless your doctor recommends them.

What activities can help improve memory?

Activities that may help support memory include walking, strength training, dancing, puzzles, reading, learning a new skill, joining a class and spending time with other people. Activities that combine movement, learning and social connection can be especially helpful for staying engaged.

What memory boosters are helpful for older adults?

Memory boosters that may be helpful for older adults include regular physical activity, social connection, quality sleep, balanced meals, brain games, memory techniques and routines like calendars, reminder apps and pill organizers. Talk with your doctor if memory changes are new, worsening or affecting daily life.

What is the number one morning food to fuel your brain?

There is no single number one morning food for the brain. A balanced breakfast that includes protein, fiber and healthy fats may support steady energy and focus. Options could include oatmeal with berries and nuts, eggs with vegetables or yogurt with fruit, depending on your health needs.

What is the #1 worst eating habit for memory loss?

There is no single “worst” eating habit for memory loss. But a helpful place to start is limiting eating patterns that rely heavily on processed red meats, fried foods, sweets and sugary drinks. These foods can contribute to inflammation, blood sugar spikes and overall health concerns, and research has linked diets high in fat and sugar with faster rates of age-related cognitive decline in middle-aged and older adults.⁴

If you’re making major changes to your diet, talk with your doctor or a registered dietitian, especially if you manage diabetes, high blood pressure, kidney disease or another health condition.

How can I stop being so forgetful?

You may be able to reduce everyday forgetfulness by getting enough sleep, using reminders, keeping important items in the same place, reducing distractions, staying physically active and reviewing medications with your doctor. If forgetfulness is new, worsening or affecting daily life, talk with your doctor.

What are 5 effective memory strategies?

Five memory strategies to try are chunking, association, visualization, active recall and spaced repetition. Chunking means breaking information into smaller pieces, while association and visualization help connect new information to something familiar. Active recall and spaced repetition can help you practice remembering information over time. Calendars, lists and phone reminders can also reduce mental load and make daily tasks easier to manage.

Sources:

*Mutual of Omaha utilized research vendor quantilope to conduct research on Aging Well. The research included 400 respondents aged 50 and older with an annual household income of $50,000 or more. The research was conducted through a five-minute online survey from June 17–21, 2026. All data cited are based on Mutual of Omaha proprietary research unless otherwise noted.

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9. World Health Organization. (2025, June 30). Social connection linked to improved health and reduced risk of early death. https://www.who.int/news/item/30-06-2025-social-connection-linked-to-improved-heath-and-reduced-risk-of-early-death

10. Stanford Medicine. (2025, August 19). Alcohol consumption and your health: What the science says. Stanford University School of Medicine. https://med.stanford.edu/news/insights/2025/08/alcohol-consumption-and-your-health--what-the-science-says.html

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