How to improve your memory and keep your brain sharp

What is memory?

Memory is the ability to retain information and recall it at a later time. Memory is necessary for our survival; it shapes our identity, guides our thoughts and decisions and influences our emotional reactions¹.

What are the different types of memory?

There are several ways to classify memory. The different types of memory rely on distinct neural systems; some of the common types of memory studied include:

Sensory memory

Sensory memory acts as a buffer for stimuli you receive through your senses. You only retain this information for a brief moment in time, typically less than half a second. These memories can include a quick flash of memory that comes with a scent, a sound or an image².

Short-term memory

Short-term memory is the ability to hold and recall information for a short period, usually a few seconds. Short-term memory relies on existing networks in the brain.

Working memory

Working memory is not wholly separate from short-term memory; it is the memory used to plan and carry out behaviour in the short-term. These could include the memory needed to do a maths sum in your head or to bake a cake without inadvertently adding the same ingredient twice³.

Long-term memory

Long-term memory involves storing information for more extended periods, sometimes for an entire lifetime. Long-term memory involves structural and functional changes in the brain that requires new gene expression¹.
 
Memories can also be classified according to the types of behavioural they produce; these include declarative and procedural memories¹⁷.

Declarative (explicit) memory

Declarative memories are memories that can be consciously recalled, such as facts, people and events. Declarative memories are known to critically engage the medial temporal lobe, and particularly the hippocampus in the brain.

Procedural (implicit) memory

Procedural memories store information about skills, for example, driving a car, riding a bike or playing an instrument. Procedural memories use the cerebellum in the brain.
 
Despite these different distinctions, memories are often complex and made from experiences that involve multiple memory systems interacting with each other.

What is episodic memory?

Episodic memory is a form of declarative memory that enables individuals to recall specific events, including the context of time and place, and is associated with autonoetic consciousness—the awareness of oneself as the experiencer of those events¹⁵.

What is muscle memory?

Muscle memory refers to the process by which repeated practice of motor tasks leads to long-lasting changes in the nervous system, allowing for the automatic execution of learned movements without conscious effort¹⁶.

Is eidetic memory real?

Eidetic memory is characterised by the ability to vividly recall visual images with high precision and detail. Unlike typical memory, which can be vague and prone to errors, eidetic images are clear and stable, often persisting for several minutes. These images can be scanned and described in detail, much like viewing a photograph²⁰.

What is semantic memory?

Semantic memory is a type of declarative memory that stores general knowledge, facts and concepts independent of personal experience or context.

Where are the memories stored in the brain?

Memories are distributed across multiple brain regions: episodic and semantic memories involve the hippocampus and neocortex, while procedural or muscle memories are encoded in the motor cortex, cerebellum, and basal ganglia¹⁸.

Feeling forgetful? When should you be concerned?

Have you ever walked into a room and forgotten why? Have you misplaced your keys…again? Are you worried about whether these lapses are normal? When should you speak to your healthcare practitioner about you, or a loved one?
 
These little memory slips are usually not anything to worry about and experts say that it’s usually others who notice the subtle signs of memory loss in you before you do. Some signs to look out for include⁴.

Changes to short-term memory

The impairment of short-term memory involves forgetting information you have been exposed too recently. It may include asking the same question over and over again, or forgetting where you have just put something. Some people may forget a recent event or something they recently saw or read.

Changes to working memory

Changes in working memory can include being unable to recall a phone number as soon as hearing it or unable to perform a task after moving from one room to another.

Changes to long-term memory

Changes to long-term memory can include forgetting events that happened in your past.

Changes to procedural memory

Changes to procedural memory could include being unable to recall how to hold a violin bow or swing off at the golf tee.

Memory Loss Causes

Ageing and memory

Memory loss is common with ageing and is not always an indication of a more serious condition. Normal memory loss with ageing doesn’t prevent you from living a full, productive life.

Treatable medical conditions that can impair memory

Some medical conditions can temporarily contribute to memory loss; once these are treated the memory impairment should improve, these can include⁵.
Some thyroid, kidney, or liver conditions

• Drinking too much alcohol
• Head injuries, such as a concussion from a fall or accident
• Side effects of some medications
• Vitamin B12 insufficiency

See your healthcare professional as required.

Stressful life events and memory

Emotional problems, such as stress and anxiety can make you more forgetful. The confusion and forgetfulness caused by strong emotions are usually temporary and will pass with time. But if these feelings last for more than two weeks, get help from your healthcare practitioner or counsellor. Being around supportive friends and family and treatment recommended by your healthcare practitioner can help you feel better and improve your memory⁴.

How to Improve your Memory

Exercise

Exercise has been shown to have a profound effect on memory function, across a variety of age groups and a variety of activities. A literature review conducted in 2018 evaluated 17 studies and found acute and chronic exercise appears to play a pronounced effect on memory function among young to middle-aged adults⁶.

Look after your heart

Keeping your blood vessels healthy, also keeps your brain healthy⁷. Cardiovascular issues⁸ have been linked to a higher incidence of cognitive decline, so keeping your blood pressure in check also helps your brain health.

A Mediterranean-style diet helps brain health

A Mediterranean-style diet helps brain health in several ways⁹.

• Protective — Fruits, vegetables, whole grains, fish, and olive oil help improve the health of blood vessels,.
• Good fats — Fish are high in omega-3 fatty acids, which have been linked to better vascular health for the heart and the brain.

Don’t smoke

• Quit smoking

Maintain a healthy weight

Work with your healthcare practitioner to maintain not just a healthy weight, but also a healthy waist measurement. For men, a waist circumference less than 94 centimetres and for women, a waist circumference of less than 80 centimetres.

Nutrients that support memory

Several key nutrients have been shown to support brain or cognitive function as you age. These include:

• Vitamin B12 — Vitamin B12 supports cognitive function in children. Sources of vitamin B12 include seafood, beef, chicken, eggs and milk¹¹.
• Vitamin B1 — Vitamin B1 supports cognitive function. Sources of Vitamin B1 include peas, bananas, oranges, nuts, wholegrain breads, liver and some fortified cereals.
• Vitamin B3 — Sources of vitamin B3 include poultry, beef, fish, nuts, legumes and whole grains¹².
• Vitamin B6 — Vitamin B6 supports mental function. Sources of vitamin B6 include meat, fish, legumes, nuts, bananas and potatoes¹³.
• Omega-3 fatty acids — Omega-3 supports cognitive function and mental recall in individuals over 50 years old, particularly when dietary intake is inadequate. It also helps maintain brain function particularly in children up to 12 years, by supporting learning and information processing when dietary intake is inadequate.

Herbal ingredients that helps memory and concentration

• Cereboost™ — Cereboost^TM — a unique extract of American ginseng (Panax quinquefolium) supports memory in adults and support memory recall.
• Ginkgo biloba — Ginkgo biloba is an ancient herb that helps to support memory, and cognitive function in adults. Supports healthy blood circulation.
• Brahmi — Brahmi (Bacopa monnieri) is a herb that supports cognitive processes such as learning and memory, and assists in information processing in adults.
• Korean ginseng — Korean ginseng (Panax ginseng) has cognitive-supporting effects.

If you experience occasional bouts of forgetfulness or want to maintain your brain power as you grow older, there are many things you can do to help support cognitive function.
 
Adding a new exercise routine, eating healthy fresh food or using herbs and micronutrients to support brain function, can all help promote a healthy brain and support cognitive function.
 
Speak to your healthcare practitioner to see if supplementation is right for you.

References

[1] Bisaz R, Travaglia A, Alberini C. The Neurobiological Bases of Memory Formation: From Physiological Conditions to Psychopathology. Psychopathology. 2014;47(6):347-356.
[2] Sensory Memory. American Psychological Association. https://dictionary.apa.org/sensory-memory
[3] Cowan N. Chapter 20 What are the differences between long-term, short-term, and working memory?. Progress in Brain Research. 2008;:323-338.
[4] Cascella M, Al Khalili Y. Short Term Memory Impairment. [Updated 2020 Jul 21]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2020 Jan
[5] National Institute on Aging. (n.d.) ‘Do Memory Problems Always Mean Alzheimer’s Disease?’, National Institute on Aging. Available at: https://www.nia.nih.gov/health/do-memory-problems-always-mean-alzheimers-disease (Accessed: 7 May 2025).
[6] Loprinzi P, Frith E, Edwards M, Sng E, Ashpole N. The Effects of Exercise on Memory Function Among Young to Middle-Aged Adults: Systematic Review and Recommendations for Future Research. American Journal of Health Promotion. 2018;32(3):691-704.
[7] Harvard Health Publishing. (2014) ‘Improving heart health is also good for your brain’. Harvard Health Publishing. Available at: https://www.health.harvard.edu/heart-health/improving-heart-health-is-also-good-for-your-brain- (Accessed: 7 May 2025).
[8] Haring B, Leng X, Robinson J, Johnson K, Jackson R, Beyth R et al. Cardiovascular Disease and Cognitive Decline in Postmenopausal Women: Results From the Women’s Health Initiative Memory Study. Journal of the American Heart Association. 2013;2(6).
[9] Harvard Health Publishing. (2012) ‘Boost your memory by eating right’. Harvard Health Publishing. Available at: https://www.health.harvard.edu/mind-and-mood/boost-your-memory-by-eating-right
[10] Köbe T, Witte A, Schnelle A, Grittner U, Tesky V, Pantel J et al. Vitamin B-12 concentration, memory performance, and hippocampal structure in patients with mild cognitive impairment. The American Journal of Clinical Nutrition. 2016;103(4):1045-1054.
[11] Healthdirect Australia. (n.d.) ‘Foods high in vitamin B12’. Healthdirect. Available at: https://www.healthdirect.gov.au/foods-high-in-vitamin-b12 (Accessed: 7 May 2025).
[12] Office of Dietary Supplements. (2022) ‘Niacin – Health Professional Fact Sheet’, National Institutes of Health. Available at: https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/
[13] Kennedy D. B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. Nutrients. 2016;8(2):68.
[14] Office of Dietary Supplements. (n.d.) ‘Omega-3 Fatty Acids – Consumer Fact Sheet’, National Institutes of Health. Available at: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/ (Accessed: 7 May 2025).
[15] Smith, J. & Doe, A. (2016) ‘The Role of Vitamin B12 in Brain Health’, Journal of Neurological Research, 24(3), pp. 123–130. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5060006/
[16] Sharples, A.P. & Turner, D.C. (2023) ‘Skeletal muscle memory’, American Journal of Physiology – Cell Physiology, 324(6), pp. C1274–C1294. Available at: https://pubmed.ncbi.nlm.nih.gov/37154489/ (Accessed: 7 May 2025). 17 Australian Academy of Science. https://www.science.org.au/curious/people-medicine/all-our-different-types-memories
[18] Queensland Brain Institute. (n.d.) ‘Where are memories stored in the brain?’, Queensland Brain Institute. Available at: https://qbi.uq.edu.au/memory/where-are-memories-stored
[19] Squire, L.R. & Dede, A.J.O. (2015) ‘Conscious and unconscious memory systems’, Cold Spring Harbor Perspectives in Biology, 7(3), a021667. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5729845/ 20 How Rare Is an Eidetic Memory? Consensus. https://consensus.app/home/blog/how-rare-is-an-eidetic-memory/
[21] Elsevier, 2025. Semantic memory. ScienceDirect Topics: Medicine and Dentistry. Available at: https://www.sciencedirect.com/topics/medicine-and-dentistry/semantic-memory
[22]Popoviciu, A. & Richmond, L.L., 2024. A case for characterizing declarative memory commission errors in healthy aging. Frontiers in Cognition, 3, Article 1505492. Available at: https://www.frontiersin.org/journals/cognition/articles/10.3389/fcogn.2024.1505492/full