Memory after 60: normal forgetfulness or a warning sign, and do memory supplements for the elderly work?

Memory after 60: normal ageing or a warning sign

Walking into the kitchen and forgetting why. Meeting a neighbour and needing a second for their name. According to the NIA, this kind of mild forgetfulness is common with age: you may learn new things more slowly and recall them less quickly. It doesn’t stop you living your life.

Dementia is different, and the NHS is clear that it isn’t a natural part of ageing. The early signs it lists are:

• memory loss that affects daily life;
• difficulty concentrating;
• trouble with familiar tasks, such as getting confused over change when shopping;
• struggling to follow a conversation or find the right word;
• confusion about time and place;
• mood changes.

These signs are often mild at first and creep up slowly. You may not notice them yourself, and family may not take them seriously for a while.

Not sure which side of the line something falls? Compare what you’ve noticed:

The NIA’s comparison is a useful yardstick. Missing one monthly payment is normal; struggling to manage bills is not. Forgetting what day it is and remembering later is normal; losing track of the date or the time of year is not. Losing things now and then is normal; misplacing them often and being unable to find them is a reason to check.

For everyday forgetfulness, the NIA suggests practical habits: a daily routine, to-do lists and calendars, and keys, phone and glasses always kept in the same place.

Memory supplements for the elderly: what the evidence says

Honestly, the summary is short. No supplement has been shown to prevent dementia or reliably improve memory in people who aren’t deficient. Pills promising to sharpen the brain may be unsafe, a waste of money, or both, warns the NIA, and they can interfere with other treatment.

Ginkgo. It’s the best-known memory herb and the clearest example of a trial that settled the question for prevention. In GEM, 277 of 1,545 people on ginkgo developed dementia, compared with 246 of 1,524 on placebo. Ginkgo also raises bleeding risk with anticoagulants. Our ginkgo biloba guide covers the details.

Omega-3. NCCIH notes that fish in the diet gives the most consistent results for brain health. Capsules haven’t shown the same benefit in trials. If you rarely eat oily fish, a supplement can fill a diet gap, but don’t buy it for memory alone.

B vitamins. A deficiency of B12 can itself cause memory problems, and that’s the one situation where a supplement clearly helps. Short courses in people with normal levels didn’t improve memory.

For more on brain supplements in general, see our brain and memory section.

B12 and thyroid: tests worth asking for

When someone goes to a GP with memory problems, the NHS lists the blood tests usually done to rule out other causes:

1. vitamin B12 and folate;
2. thyroid function;
3. HbA1c, to check for diabetes;
4. liver function;
5. kidney function.

B12 is worth checking even before memory becomes a worry. Absorption from food falls with age, and metformin and long-term acid reducers lower it further. Our vitamin B12 guide explains who’s most at risk and which forms to choose.

Other treatable causes on the NIA’s list: side effects of medicines, depression and anxiety, sleep problems, heavy drinking, and problems with the thyroid, kidneys or liver. A medicines review can help, and you can prepare with our medicines list for your GP.

Hearing and vision

Hearing loss is on the NHS list of risk factors for dementia identified by research. The NIA advises treating age-related hearing or vision loss as part of looking after your thinking.

In practice that means a hearing test if you turn the television up or miss parts of conversations. It also means a regular eye test, and wearing hearing aids or glasses once you have them. If a parent resists, start with the practical gain: phone calls and family dinners get easier.

Exercise and social contact

By changing the risk factors we can change, around 4 in 10 cases of dementia could be prevented, says the NHS. Much of the list overlaps with heart health:

• at least 150 minutes of moderate activity a week, such as brisk walking, plus strength exercises twice a week;
• less time sitting;
• keeping blood pressure, weight and blood sugar in a healthy range;
• no smoking, and alcohol within 14 units a week;
• treating depression, and avoiding loneliness and isolation.

Social contact matters more than it sounds. The NIA describes a study of more than 7,000 people aged 65 and over in which high social engagement, such as visiting neighbours and volunteering, went with better thinking in later life. If your parents live in another town, a short video call at a set time a few times a week is an easy start. A weekly chess game, a walking group or a choir counts.

If you’re worried about a parent

Adult children often spot the change first: the same story told twice in one phone call, unpaid bills on the table, a missed hospital appointment. Raising it is hard, so make it about a check-up rather than a diagnosis. “Shall we ask the GP about your memory and your tablets together?” lands better than “I think something’s wrong”.

Before the appointment:

• write down two or three recent examples, with dates;
• list all medicines and supplements, including anything from abroad;
• ask whether your parent is happy for you to come in and help describe things.

The NHS suggests talking to a GP if you’re worried about an older relative becoming more forgetful. If memory problems are confirmed, the NIA advises a follow-up check every 6–12 months.

When to see a GP

See a GP if memory problems are affecting your daily life, or if you’re worried about a relative who is becoming more forgetful. Bring someone who can describe the changes. The NHS advises seeing a GP sooner rather than later, and the NIA points out that many causes of memory problems are treatable.

Run through this list before the appointment:

Sudden confusion, weakness on one side of the body or slurred speech is different: call 999.

How to choose on iHerb if you still want a supplement

1. Get a B12 blood test first; if it’s low, follow your GP’s dose.
2. Avoid “brain formulas” with ginkgo if you take a blood thinner.
3. Skip blends without amounts for each ingredient.
4. Check for hidden caffeine and high vitamin B6 in memory products.
5. Judge it honestly after a few weeks, and stop if nothing changes.

For supplements generally worth considering after 50, see vitamins for over 50s, or take our vitamin check.