A Lesser-Known Nutrient That May Support Memory With Age

You open the refrigerator and pause, unable to remember what you were looking for. Or you bump into a neighbor at the store and can recall their dog’s name, but not the last time you spoke. Many people chalk up moments like these to aging and move on.

While some memory changes are a normal part of getting older, that does not mean there is nothing you can do to support brain health over time. Researchers are examining whether certain nutrients can help preserve memory, including a neuronutrient called citicoline. In one study, scientists tested citicoline in healthy older adults to see whether it could help them retain everyday details. Here’s what to know.

What the study looked at

The study aimed to determine whether taking citicoline daily could improve memory in healthy older adults with age-related memory decline.

Citicoline, also known as CDP-choline, is a compound the body produces naturally as it builds the fatty membranes surrounding cells. It is also a source of choline, a nutrient the brain uses to transmit signals and keep those membranes intact. Earlier research had linked citicoline with memory support in people with a variety of cognitive concerns, but relatively few studies had focused on healthy older adults.

To address that gap, researchers enrolled 100 healthy men and women between ages 50 and 85. All participants scored below younger adults on a short-term memory test, but were otherwise healthy. They were randomly assigned to take either 500 milligrams of citicoline or a placebo each day for 12 weeks; the citicoline was given as two capsules of the branded form, Cognizin®, with breakfast.

Participants were asked to maintain their usual diet, exercise routine, and sleep habits. At both the beginning and end of the study, they completed a set of computerized tests measuring memory and attention.

Citicoline improved episodic memory and total memory scores

After 12 weeks, the citicoline group showed greater improvement than the placebo group in episodic memory, which is memory for specific experiences, such as remembering when and where something happened.* The citicoline group also did better on overall memory, a combined score based on four separate memory tests. Their scores increased by an average of 3.78 points, compared with 0.72 points in the placebo group.

That said, not every measure changed. The primary outcome the researchers had planned to track—short-term memory for the location of objects—improved within the citicoline group from baseline, but not enough to outperform the placebo group.

Why episodic memory matters

Researchers note that episodic memory is more sensitive to aging than some other forms of memory, and long-term studies suggest it tends to decline after age 60.

So how might citicoline help? It supports the body’s production of phosphatidylcholine, the main fat in brain cell membranes. Levels of this fat naturally decrease in the brain with age, and older adults also absorb less choline into the brain. The authors suggest that increasing this building block may be one way citicoline supports memory.*

How to add citicoline to your routine

If you are interested in trying citicoline, mindbodygreen’s creatine brain+ is one option. Each serving provides 500 milligrams of Cognizin® citicoline, the same form and dose used in the study, along with 5 grams of creatine monohydrate. Both ingredients are supported by promising research for brain health, though they work in different ways.

Citicoline supplies choline to help maintain healthy brain cell membranes, while creatine helps replenish cellular energy (ATP). Research also suggests creatine may support certain aspects of cognitive performance, especially during periods of poor sleep or other mental stress. Together, these ingredients can be a thoughtful addition to a daily routine centered on long-term brain health, mental energy, and memory, with the added benefit of creatine also supporting muscle health.*

The bottom line

If you are planning for the long term, habits such as getting enough sleep, staying physically active, eating a nutrient-rich diet, and choosing research-backed supplements can all help support brain health as you age. Citicoline is one nutrient worth keeping on your radar. Pairing it with creatine may offer additional benefits for brain energy and cognitive performance.