隨著年齡增長，人們自然會開始關注腦部健康與記憶力，並試圖保護自己免於認知能力衰退。好消息是，有許多營養素、植物、益生菌等物質，都能在我們年老時協助維持認知功能。
Omega-3脂肪酸
Omega-3脂肪酸是一類稱為多不飽和脂肪酸或 的營養素家族。這些「健康脂肪」對大腦健康至關重要，其缺乏被認為會導致多種腦部疾病。
一項涵蓋9項不同安慰劑對照研究的綜合分析指出，Omega-3脂肪酸可能對老年人的記憶力產生益處，其作用機制很可能源於改善大腦的血液循環。
魚油補充劑中含有Omega-3脂肪酸。比較產品標籤時，您可能會注意到「DHA」、「EPA」或 ALA」等術語。DHA是大腦中關鍵的Omega-3脂肪酸，而EPA通常被認為對降低全身性發炎具有重要作用。ALA是一種植物來源的Omega-3脂肪酸，人體雖能將其轉化為DHA和EPA，但轉化效率不高。
You don’t necessarily need omega-3 supplements to get this critical nutrient into your diet. You can find omega-3s in fish, especially fatty fish like salmon, tuna, and sardines. They’re also found in less bioavailable forms in nuts and seeds like walnuts and flaxseed, oils like flaxseed and canola oil, and certain fortified foods.
薑黃素（薑黃）
薑黃作為香料與保健品的用途已久。這種黃色香料是印度料理的基石，其含有的薑黃素作為抗炎成分，能帶來多重健康益處。
一項涵蓋12項研究的薈萃分析指出，無論是否存在認知問題，生物利用度高的薑黃素製劑對工作記憶及其他認知功能均具有統計學意義上的顯著益處。值得注意的是，服用薑黃素補充劑可能引發某些胃腸道副作用。
益生菌
雖然許多人可能將益生菌與腸道健康聯想在一起，但這絕非益生菌造福人類的唯一途徑。例如，心理益生菌就是能促進心理健康的益生菌。它們似乎是透過影響我們大腦的生化作用來發揮作用。
益生菌可帶來多種益處，包括改善情緒與行為。研究顯示，益生菌與睡眠品質提升、壓力緩解、情緒低落改善等效果相關。
Those benefits also include memory! Research suggests that the probiotic strain MCC1274 improves memory in healthy older adults with memory complaints or mild cognitive impairment. While many of the items in this article can be obtained from a healthy diet, MCC1274 cannot.
However, it can be found in Neuralli Cognition+. There, it’s combined with PS23, which has been shown to reduce muscle damage after intense exercise, in addition to its psychobiotic traits. Together, these two probiotic strains make for a powerful healthy-aging combination.
B群維生素
B-vitamins have been studied in conjunction with brain health for decades. Low B-vitamin status can affect cognitive function in the short term, but it also appears to be connected to age-related cognitive impairment and decline. In particular, several B vitamins are essential for maintaining the health of neurons and synthesizing key neurotransmitters that support memory and focus.
Vitamin B12, vitamin B6, and vitamin B9 (also called folate) all help your body process an amino acid called homocysteine. This amino acid is a crucial part of a cycle that helps with DNA repair and brain cell communication.
雖然不同種類的維生素B存在於各類食物中，但最常見於動物性蛋白質、乳製品、深綠色葉菜類及豆類。美國許多穀物都添加了維生素B。由於葉酸對胎兒神經發育至關重要，包括美國在內的70個國家都採用名為「葉酸」的合成維生素B9來強化穀物。
素食者應注意，維生素B12並不存在於植物性食物中，因此您很可能需要透過補充劑來攝取維生素B12。
維生素E
Vitamin E has been associated with slowing the progression of cognitive decline in many studies, perhaps due to its antioxidant properties. However, the picture is not entirely a clear one. A 2021 review of 22 studies noted that only half of the included research suggests that Vitamin E had a neuroprotective effect.
雖然市面上有維生素E補充劑，但您應當注意攝取過量維生素E的風險。所幸許多食物都富含這種可能具有腦部保護作用的營養素。綠葉蔬菜如菠菜和西蘭花、水果如奇異果和芒果、堅果如杏仁和花生，以及大豆油和葵花籽油等油脂，皆含有維生素E。
獅鬃菇
獅鬃菇是一種以抗氧化與抗菌功效著稱的菇類。研究指出，其部分成分能穿越血腦屏障，促進神經生長，甚至能改善中老年族群的情緒與認知功能。針對認知功能障礙者的研究顯示，服用獅鬃菇有助於改善相關症狀。
話雖如此，迄今的研究似乎顯示，長期將獅子鬃菇等菌類融入日常生活，比試圖將其作為干預衰老相關認知衰退的手段更為有效。
阿什瓦甘達
在阿育吠陀醫學中擁有悠久歷史的印度人參根，使用歷史已逾三千載，據稱能增強免疫系統、調節內分泌系統，並促進腦部健康。相關研究佐證了這些功效，包括針對輕度認知障礙患者的記憶力研究，以及針對健康但處於壓力狀態的成年人的 相關研究。
Ginseng and Ginkgo biloba
人參在東亞多國民間醫學傳統中，作為藥用已有逾兩千年的歷史。當代研究顯示，其功效涵蓋免疫功能、壓力緩解，乃至學習與記憶等神經系統功能。
Ginseng’s benefits include protecting memory against cognitive impairment in both animal studies and humans.
The combination of ginseng and Ginkgo biloba has been associated with improved memory in healthy, middle-aged adults. However, by itself Ginkgo biloba has shown mixed results when it comes to helping with memory and cognition. The most recent, large-scale review indicates that it doesn’t help cognition that much.
如何減緩老年記憶衰退？
There are plenty of ways to help stay sharp as you get older. They include brain training games like problem-solving activities and puzzles. 體能訓練 and maintaining social connections have also been associated with improvements to memory. Following a plant-focused diet with a focus on antioxidants and avoiding saturated fats, like the MIND Diet, can go a long way.
此處列出的營養補充品同樣能幫助！從阿什瓦甘達和人參等傳統草本配方，到Neuralli Cognition+專為提升記憶力研發的腸腦益生菌複合配方，市面上存在眾多經研究驗證的選擇，助您在年歲增長時維持記憶力。
