14 Natural Ways to Improve Your Memory

A 2021 review of studies found that a diet high in saturated fat and added sugar may impair the function of the hippocampus, a part of the brain associated with memory.

Another study of adults between the ages of 50 and 64 found that just 10 days of a diet high in added sugars negatively impacted memory recall.

Fish oil is rich in the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fats are important for overall health and may improve cognitive function.

Consuming fish oil supplements is also associated with a lower risk of developing dementia in older adults.

Both DHA and EPA are vital to the health and functioning of the brain and also help reduce inflammation in the body, which has been linked to cognitive decline.

A 2021 study found that meditation may increase gray matter in the brain, which is linked to memory. As you age, gray matter declines, negatively impacting memory and cognition.

Another 2021 study in college students found that meditation improved:

• short-term memory
• cognitive function
• overall wellbeing

According to a 2025 study, obesity is associated with decreased memory function and faster memory decline.

Obesity is also associated with a higher risk of developing Alzheimer’s disease, a progressive disease that reduces memory and cognitive function.

Sleep plays an important role in memory consolidation, a process in which short-term memories are strengthened and transformed into long-lasting memories.

Sleep deprivation can impair memory and cognitive performance. It may also negatively affect long-term memory and cognitive control.

The CDC recommends that adults obtain at least 7 hours of sleep per night.

Mindfulness is a mental state in which one focuses on one’s present situation while maintaining awareness of one’s surroundings and feelings.

Mindfulness is associated with reduced interference in working memory. It may also help improve verbal learning and memory.

Alcohol exhibits neurotoxic effects on the brain. Repeated episodes of binge drinking can damage the hippocampus, a part of the brain that plays a vital role in memory.

Binge drinking occurs when one consumes 4 drinks (for women) and 5 drinks (for men) over the course of two hours.

A 2020 study found that college students who engaged in binge drinking performed worse academically compared to those who did not binge drink.

A 2022 review of studies found that serious games may improve verbal, nonverbal, and working memory in older adults with mild cognitive impairment. However, this review did not include a large number of studies, and more high quality research is needed.

You may consider playing games such as crosswords, sudoku, and Tetris.

Studies have shown that the Western diet, which is high in refined carbohydrates, is associated with reduced cognitive function and chronic stress, which can also negatively affect the brain.

Consuming a Western diet may also increase your risk for Alzheimer’s disease.

Low levels of vitamin D may be associated with decreased cognitive function. Some studies have found that vitamin D supplementation improves cognition, while others have found no improvement.

It is important to talk with your doctor before taking any new vitamins or supplements, even if they are available over the counter. They can test your levels of vitamin D and determine if supplementation is needed.

Exercise can improve cognition in older adults with mild cognitive impairment.

A 2019 study found that open-skilled exercise — which takes place in a dynamic, changing environment — may be more effective than close-skilled exercise in improving cognitive function. Team sports, such as soccer and basketball, are examples of open-skilled exercises.

Regular exercise in midlife is also associated with a decreased risk of developing dementia later in life.

Consuming a diet rich in anti-inflammatory foods may help improve your memory.

A 2024 study in 84,000 adults found that those who consumed an anti-inflammatory diet had a 31% lower risk of dementia and more gray matter compared to those who consumed a pro-inflammatory diet.

Studies have found that curcumin reduces oxidative damage and inflammation in the brain and also lowers the quantity of amyloid plaques. These accumulate on neurons and cause cell and tissue death, leading to memory loss.

Though more human studies are needed on curcumin’s effects on memory, some studies suggest it may be effective at boosting memory and preventing cognitive decline.

Consuming cocoa may help improve cognitive performance in learning, memory, and attention.

To get the most benefit, choose dark chocolate with a cocoa content of 70% cacao or higher. This will help ensure it contains larger amounts of polyphenols, which may help improve cognitive function and increase blood flow to the brain.

Exercising your mind and body, enjoying a quality piece of chocolate, and reducing the amount of added sugar in your diet are all strategies that may help improve your memory.