Cognitive impairment affects many older adults. It covers everything from mild deficits in short-term memory to advanced dementia from various causes.
There has been much scientific interest in recent years in the role of inflammation in the development of dementia, and a new study shows that inflammation may increase the risk of developing Alzheimer’s disease and dementia by 35% [1].
A 2003 study of 251 plants used in folk medicine from all parts of the world found out that most of them reduce inflammation, and almost half of them possessed anti-inflammatory activity specifically for the nervous system [2].
I have found the combined use of the following herbals to be helpful in slowing cognitive decline. They include turmeric, which is an effective herbal anti-inflammatory, rosemary, which has a traditional reputation for improving failing memory, and herbs to improve blood flow in the brain and boost general vitality.
- Ginseng (Panax ginseng): Boosts general energy level and brain function. Studies indicate that if ginseng is combined with ginkgo, its long-term effect on cognitive function in human volunteers is greater than either herb used alone [4].
- Ginkgo (Ginkgo biloba): Improves blood circulation in the brain. Studies indicate that if ginkgo is combined with ginseng, its long-term effect on cognitive function in human volunteers is greater than either herb used alone [3].
- Rosemary (Salvia rosmarinus): Traditionally used for memory decline; also boosts general energy levels.
- Turmeric (Curcuma longa) taken with black pepper (Piper nigrum): Reduces inflammation, one of the processes thought to be involved in cognitive decline and dementia. Black pepper improves the bio-availability of turmeric.
- Ashwaganda (Withania somnifera): Boosts general energy level and brain function.
One problem I come across when people fail to report benefits from self-prescribed herbal remedies, even if they are suitable for the problem and person, is that they simply have not been taking enough.
For the herbs listed above, as a general rule I would consider the following forms and dosages to be adequate:
Ginseng: As a tablet or capsule, 250 to 500 mg ginseng extract per day. Look for a standardised extract containing at least 4% ginsenoside.
Ginkgo: As a tablet or capsule, 120 to 240 mg ginkgo extract per day. Look for a standardised extract containing at least 24% flavone glycosides and 6% terpene lactones.
Rosemary: As a tincture (or gycerite if you cannot or do not want to ingest alcohol*): 5 to 10 mL per day in water. (5 mL = 1 teaspoon.)
Turmeric: As a tablet or capsule, 500 to 1000 mg turmeric extract per day. Look for a standardised extract containing at least 95% curcuminoids.
Ashwaganda: As a tablet or capsule, 250 to 500 mg ashwaganda extract per day. Look for a standardised extract containing at least 5% withanolides.
[* A tincture is an extract of the plant in a mixture of water and alcohol; a glycerite is an extract in water and vegetable glycerine.]
It is good practice, as a precaution against side-effects, to start with the lower dose for a month before increasing to the higher dose.
In order to achieve more stable levels of the chemical constituents of the herbs in the blood throughout the day, it is best to divide the above amounts into multiple doses. Three doses – morning, noon and evening – is a common scheme, but if the organisation proves difficult, two doses (morning and evening), though less effective, will suffice.
The use of herbs alone though is just one strategy to use to slow cognitive decline. Other dietary, nutritional, lifestyle and psychological factors should also be considered:
- Keep physically and mentally active.
- The diet should be high in fruit, vegetables, wholegrain cereals, legumes, with frequent consumption of fish, especially oily fish, and low in red meat and saturated fats.
- Good hydration.
- Only moderate alcohol consumption.
- A recent meta-analysis (an analysis of the results of multiple studies) suggests that B vitamin supplementation is associated with slowing of cognitive decline [4].
- Studies indicate that the personality traits of conscientiousness, agreeableness, openness and extraversion may be associated with a lower risk of developing dementia, while the trait of neuroticism (negative attitude and outlook) is associated with increased risk. Thus a positive, open, outgoing, kind and conscientious attitude is worth cultivating! [5]
Important: This article is to provide general information only. It is not to be regarded as a recommendation for any specific case. It may not be appropriate for you due to medical conditions you may have or medicines you may be taking. Please consult your healthcare provider before taking any herbal remedy.
Copyright © Robert Hale 2023.
Photo: Royalty-free image from PickPik.com.
[1] Mekli K, Lophatananon A, Maharani A, Nazroo JY, Muir KR (2023) Association between an inflammatory biomarker score and future dementia diagnosis in the population-based UK Biobank cohort of 500,000 people. PLOS ONE 18(7): e0288045. https://doi.org/10.1371/journal.pone.0288045
[2] Tyler SEB and Tyler LDK (2003) Reversing memory/cognitive impairment with medicinal plants targeting inflammation and its crosstalk with other pathologies. Brain Disorders 11: 100094. ISSN 2666-4593. https://doi.org/10.1016/j.dscb.2023.100094.
[3] Bone K & Mills S (2013) Principles and Practice of Phytotherapy, 2nd Edition. Edinburgh: Churchill Livingstone Elsevier.
[4] Wang Z, Zhu W, Xing Y, Jia J, Tang Y. B vitamins and prevention of cognitive decline and incident dementia: a systematic review and meta-analysis. Nutr Rev. 2022;80(4):931-949. https://doi.org/10.1093/nutrit/nuab057
[5] Aschwanden D, Strickhouser JE, Luchetti M, Stephan Y, Sutin AR, Terracciano A. Is personality associated with dementia risk? A meta-analytic investigation. Ageing Research Reviews, Volume 67, 2021, 101269. ISSN 1568-1637. https://doi.org/10.1016/j.arr.2021.101269.
Robert Hale Herbalist 