What Are The Best Natural Ways To Improve My Memory And Focus?

How to Improve Memory and Focus Naturally

In our increasingly demanding world, where information overload is the norm and distractions are constant, maintaining sharp memory and focus has become both more challenging and more crucial than ever.

Whether you're a student preparing for exams, a professional juggling multiple projects, or someone who wants to stay mentally sharp as you age, supporting your cognitive health should be a priority. The good news? You don't need to resort to questionable 'smart drugs' or expensive supplements with dubious claims. Nature provides powerful, scientifically-backed tools to support memory, focus, and overall brain health.

Understanding Cognitive Health: Why It Matters More Than Ever

Your brain is undeniably your most valuable asset. It governs everything from your ability to learn new information and recall memories to your capacity for creative thinking, problem-solving, and maintaining relationships. Cognitive function doesn't just affect academic or professional performance, it fundamentally influences your quality of life, independence, and wellbeing as you age.

Cognitive Decline Is Not Inevitable

While factors like genetics and neurological disease can contribute to cognitive decline in ways we can’t fully control, research shows that lifestyle and nutrition can still meaningfully support brain health at any age. Some aspects of cognitive health are influenced by modifiable lifestyle factors we can support:¹

• Chronic inflammation: systemic inflammation damages brain cells over time

• Oxidative stress: free radical damage to neurons and  brain structures

• Poor cerebral circulation: inadequate blood flow deprives the brain of oxygen and nutrients 

• Inadequate neural connectivity: weakened connections between brain cells

Foundations of Cognitive Health: Nutrition and Lifestyle

Nutrition for Brain Power

Your brain consumes roughly 20% of your body's energy despite comprising only 2% of your body weight². What you eat profoundly affects how well your brain performs.

• Omega-3 fatty acids (particularly DHA) are essential for brain structure and function
  
• Antioxidant-rich foods: berries, dark leafy greens, colourful vegetables protect neurons
  
• Whole grains provide steady glucose, the brain's primary fuel source
  
• Hydration is crucial. Even mild dehydration impairs concentration

Lifestyle Factors That Protect Cognitive Function

• Physical Exercise: Regular physical activity increases brain blood flow, stimulates new brain cell growth, and strengthens connections. Aim for at least 150 minutes of moderate activity weekly³.
  
• Quality Sleep: Sleep consolidates memory and clears brain metabolic waste. Consistent 7–9 hours of quality sleep is essential⁴. See 5 tips for getting better sleep here.
  
• Mental Stimulation: Learning new skills, reading, puzzles, and social interaction all build cognitive reserve and support brain health.
  
• Stress Management: Chronic stress increases cortisol, which damages the hippocampus, crucial for memory; regular stress-reduction practices like meditation help⁵. See 3 adaptogens to support managing stress here.

Natural Supplements to Support Memory and Focus

While lifestyle forms the foundation, certain evidence-based natural supplements can provide additional support for cognitive health:

Sage (Salvia officinalis)

Sage is revered for centuries and modern research validates its ability to enhance memory and cognition. It works by inhibiting acetylcholinesterase, the enzyme that breaks down acetylcholine, the neurotransmitter key for learning and memory⁶. Clinical trials show improvements in memory recall and attention, especially in older adults. Sage also has antioxidant and anti-inflammatory properties⁷.

Lion's Mane (Hericium erinaceus)

This mushroom contains hericenones and erinacines, unique compounds shown to stimulate nerve growth factor (NGF) production, which is essential for neuron survival and neural connectivity. Human studies suggest Lion's Mane may improve cognitive function and mood, and shows promise even for mild cognitive impairment⁸.

Omega-3 Fatty Acids (EPA/DHA)

Omega-3 fatty acids, particularly DHA, are fundamental for brain cell membrane fluidity and effective neuronal communication. Numerous studies link intake to better memory, improved focus, and slower age-related cognitive decline⁹. Omega-3s also help with anti-inflammatory brain protection. For those not eating oily fish, supplements are valuable.

Gotu Kola (Centella asiatica)

This herb has centuries of use in Ayurveda and traditional Chinese medicine. Modern studies suggest Gotu Kola improves cerebral circulation, protects neurons from oxidative stress, and may reduce anxiety that impairs focus¹⁰. 

Ginkgo Biloba

One of the oldest living plant species, Ginkgo Biloba is renowned for improving blood flow to the brain, meaning more oxygen and nutrients to neurons¹¹. Studies highlight benefits for memory, attention, and mental processing speed, especially in older adults¹². Ginkgo also contains flavonoids and terpenoids with antioxidant effects.

Saffron (Crocus sativus)

Saffron isn't just culinary: crocin and safranal, its key bioactive ingredients, have neuroprotective properties. Studies show saffron can support mood, memory, and learning by modulating neurotransmitter systems and oxidative stress¹³. Saffron may be particularly helpful for the overlap of mood and cognitive function.

Creating Your Cognitive Support Strategy

• Start with lifestyle foundations. Supplements can't compensate for poor sleep, stress, or diet
  
• Consider your main needs. Memory, focus, or overall cognitive support
  
• Be patient and consistent. Natural support may take weeks to show results
  
• Use high-quality, standardised supplement extracts from trusted sources
  
• Combine approaches for best results: omega-3s for structural support, sage/ginkgo for neurotransmitter benefits, lion's mane for neural growth, gotu kola and saffron for antioxidant support

How to Know Your Strategies Are Working

• Improved ability to recall facts and details
  
• Enhanced focus and less frequent mental fatigue
  
• Better mood and less brain fog
  
• Quicker word recall and better task switching
  
• Feeling sharper during complex tasks

The Long-Term Perspective

Working on cognitive health is a long-term investment; your choices in nutrition, sleep, physical activity, mental exercise and natural remedies affect your memory, focus and learning capacity for decades.

Always consult a qualified healthcare practitioner before starting supplements, especially if you have health conditions or take medication. f you're new to herbs and natural supplements, we recommend booking a consultation so that we can understand your unique needs and tailor herbs to suit you. To book a consultation with one of our herbal specialist, tap here. 

References

1. Puri, S et al. (2023). Nutrition and cognitive health: A life course approach. Front Public Health.
2. Raichle, M. E et al (2002). Appraising the brain's energy budget. Proc Natl Acad Sci U S A.
3. Physical Activity Boosts Brain Health. CDC.
4. Digre, K. (2023). Why At Least 7 Hours of Sleep Is Essential for Brain Health. Health University Of Utah.
5. Asaad, H. (2025). The Effects of Chronic Stress on Brain Aging. Lone Star Neurology.
6. Altindal, D. et al (2016). Sage. Science Direct.
7. Ertas, A. et al (2023). A Focused Review on Cognitive Improvement by the Genus Salvia L. (Sage)—From Ethnopharmacology to Clinical Evidence. MDPI.
8. Surendran, G. et al (2025). Acute effects of a standardised extract of Hericium erinaceus (Lion’s Mane mushroom) on cognition and mood in healthy younger adults: a double-blind randomised placebo-controlled study. Frontiers.
9. Mora, I. et al (2022). Structured Long-Chain Omega-3 Fatty Acids for Improvement of Cognitive Function during Aging. NIH.
10. Panchal, H. A et al (2024). Evaluating the Efficacy of Gotu Kola (Centella asiatica) Extract in Enhancing Cognitive Function and Reducing Brain Fog in Individuals with
    Mild Cognitive Impairment. ImpactFactor.
11. Tabassum, N,E et al. (2022). Ginkgo biloba: A Treasure of Functional Phytochemicals with Multimedicinal Applications. Evid Based Complement Alterna Med.
12. Snitz, B. E. et al (2010). Ginkgo biloba for Preventing Cognitive Decline in Older Adults. JAMA.
13. Bian, B. Y. et al (2020). Neuroprotective Potency of Saffron Against Neuropsychiatric Diseases, Neurodegenerative Diseases, and Other Brain Disorders: From Bench to Bedside. Front Pharmacol.