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Improving Sleep and Cognitive Function: Effective Supplements for Memory and Sleep Quality

A 40-year-old seeks advice on enhancing sleep quality and cognitive function. Recommendations include melatonin, magnesium, Omega-3 fatty acids, and more. Consulting a healthcare provider before starting any new supplement is advised.

  • 40M here. Lately I have been noticing my memory is getting weak, vocabulary is reducing, I have to put in some effort and think when formulating a sentence during a conversation, seems like my brain is working hard for words, mind you English is not my first language but it wasn’t like this couple years. I feel the difference. I have been monitoring my sleep on Fitbit and my deep sleep cycle never goes beyond 70-80 minutes. Any recommendations on how to improve the sleep quality, supplements? Any help will be appreciated. Thanks.

  • Based on the current research, several supplements may help improve sleep quality and support brain health. Here are some recommendations:

    For Improving Sleep Quality

    1. Melatonin: This hormone helps regulate the sleep-wake cycle and can improve total sleep time and sleep quality1. Melatonin is generally safe for short-term use, but it's essential to consult a healthcare provider for the appropriate dosage.
    2. Magnesium: Magnesium helps relax the body and mind, preparing it for sleep. It can be beneficial for individuals with low magnesium levels2.
    3. Valerian: This herbal supplement can help with falling asleep faster and improving sleep quality. Its efficacy varies among individuals, and side effects are usually mild3.
    4. Vitamin D: Studies suggest that Vitamin D supplementation can improve sleep quality, though more research is needed to confirm its effects on sleep disorders4.
    5. Combination Supplements: Some studies have shown that supplements combining melatonin, magnesium, and vitamin B complex can effectively improve insomnia symptoms5.

    For Brain Health and Memory Improvement

    1. Omega-3 Fatty Acids: These are essential fats found in fish oil that support brain health and cognitive function6.
    2. Phosphatidylserine: This phospholipid can improve cognitive performance, including memory and learning7.
    3. B Vitamins: B vitamins (B6, B9, and B12) are essential for brain health and may help slow cognitive decline8. They are particularly beneficial for individuals with high homocysteine levels9.
    4. Polyphenols: Found in foods like berries and green tea, polyphenols have antioxidant properties that support cognitive functions10.
    5. Lion's Mane Mushroom: This mushroom has shown potential in enhancing cognitive function and memory11.

    It's important to talk to a healthcare provider before starting any new supplement, especially if you are taking other medications or have underlying health conditions. They can help tailor recommendations specifically for your needs.

    Footnotes

    Footnotes

    1. Mayo Clinic, "Melatonin for sleep," Mayo Clinic, 2023. ↩

    2. Gorica Djokic et al., "The Effects of Magnesium – Melatonin - Vit B Complex Supplementation in Treatment of Insomnia," PMC, 2019. ↩

    3. Ji Won Yeom et al., “Herbal and Natural Supplements for Improving Sleep: A Literature Review,” PubMed, 2024. ↩

    4. Myriam Abboud, “Vitamin D Supplementation and Sleep: A Systematic Review and Meta-Analysis,” PMC, 2022. ↩

    5. Gorica Djokic et al., "The Effects of Magnesium – Melatonin - Vit B Complex Supplementation in Treatment of Insomnia," PMC, 2019. ↩

    6. Samskruthi Madireddy, "Most Effective Combination of Nutraceuticals for Improved Memory and Cognitive Performance," PMC, 2025. ↩

    7. Katarina M. Doma, "The Efficacy of a Whole Coffee Cherry Extract and Phosphatidylserine Formulation on Cognitive Performance," PMC, 2023. ↩

    8. Joanna Hellmuth, "Dietary Supplements for Brain Health," PMC, 2025. ↩

    9. Vicky Chan et al., "Efficacy of dietary supplements on improving sleep quality: a systematic review and meta-analysis," PubMed, 2021. ↩

    10. Haley Hersant, "Over the Counter Supplements for Memory: A Review of Available Evidence," PubMed, 2021. ↩

    11. MK Gestuvo, "Common dietary supplements for cognitive health," PMC, 2024. ↩

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