What strategies can improve learning, memory, and higher thinking, particularly in relation to the hippocampus and cortex?

From the Guidelines

To improve learning, memory, and higher thinking functions associated with the hippocampus and cortex, I recommend a multi-faceted approach combining lifestyle modifications, cognitive training, and nutritional support, as supported by the most recent evidence from 2025 1.

Key Recommendations

• Regular aerobic exercise for 30 minutes daily to increase brain-derived neurotrophic factor (BDNF) and promote neuronal growth and connectivity, as suggested by the Canadian stroke best practice recommendations 1.
• Practice cognitive training through activities like puzzles, learning new skills, or languages for 15-30 minutes daily to strengthen neural pathways.
• Meditation for 10-20 minutes daily to reduce stress, which otherwise damages hippocampal neurons.
• Nutritionally, consume foods rich in omega-3 fatty acids (fatty fish, walnuts, flaxseeds), antioxidants (berries, dark chocolate), and choline (eggs, liver), as recommended for brain health 1.
• Consider supplements like bacopa monnieri, phosphatidylserine, and lion's mane mushroom, but prioritize lifestyle modifications and nutritional support.

Rationale

The approach is based on promoting neurogenesis, reducing inflammation, enhancing synaptic plasticity, and optimizing neurotransmitter function in the hippocampus and cortex, areas critical for learning, memory formation, and executive functions. While medical management with cholinergic agents like donepezil, rivastigmine, and galantamine, as well as memantine, may be beneficial for certain conditions like dementia of the Alzheimer’s type and VaD, lifestyle modifications and cognitive training are essential for overall brain health and function, as emphasized by recent guidelines 1.

Additional Considerations

• Stay hydrated with 2-3 liters of water daily and maintain social connections through regular meaningful interactions to support overall brain health.
• Prioritize quality sleep of 7-9 hours nightly, as memory consolidation occurs during deep sleep phases.
• Limit physical exercise for individuals with moderate to severe dementia, as recommended by non-pharmacologic interventions for dementia management 1.

From the FDA Drug Label

The FDA drug label does not answer the question.

From the Research

Strategies for Improving Learning, Memory, and Higher Thinking

Several strategies can improve learning, memory, and higher thinking, particularly in relation to the hippocampus and cortex. These include:

• Dietary interventions, such as increasing omega-3 fatty acid intake and decreasing the ratio of omega-6 to omega-3 fatty acids, which has been shown to predict better hippocampus-dependent spatial memory and cognitive status in older adults 2
• Exercise, both voluntary and involuntary, which can improve learning and memory in rats by increasing neuron density in the CA1 region of the hippocampus, dentate gyrus, and prefrontal cortex, as well as increasing hippocampal VEGF and BDNF levels 3
• Sleep and napping, which play a crucial role in the consolidation of newly acquired memories, with post-learning sleep favoring the selectivity of long-term consolidation and strengthening memory representations based on reward values 4
• Learning and memory principles, such as the development of conjunctive representations binding together stimulus elements into a unitary representation, which is thought to be the responsibility of the hippocampus, while the cortex is responsible for slow learning that integrates over multiple experiences to extract generalities 5

Key Findings

Key findings from the studies include:

• A lower ratio of omega-6 to omega-3 fatty acids predicts better hippocampus-dependent spatial memory and cognitive status in older adults 2
• Dietary omega-3 fatty acid supplementation improves cognitive performance and up-regulates certain genes in the hippocampus, while deficiency increases the level of ZnT3 gene and reduces cognitive performance in mice 6
• Exercise increases neuron density and hippocampal VEGF and BDNF levels, and improves learning and memory in rats 3
• Post-learning sleep favors the selectivity of long-term consolidation and strengthens memory representations based on reward values 4
• The hippocampus is responsible for developing conjunctive representations, while the cortex is responsible for slow learning that integrates over multiple experiences to extract generalities 5

Neurological Mechanisms

The neurological mechanisms underlying these strategies include:

• The regulation of zinc metabolism and the expression of certain genes in the hippocampus, such as ZnT3, which is affected by dietary omega-3 fatty acid intake 6
• The increase in neuron density and hippocampal VEGF and BDNF levels, which is associated with improved learning and memory in rats 3
• The functional interplay between dopaminergic reward regions, the prefrontal cortex, and the hippocampus, which contributes to the integration of rewarded associative memories 4
• The development of conjunctive representations, which is thought to be the responsibility of the hippocampus, and the slow learning that integrates over multiple experiences to extract generalities, which is the responsibility of the cortex 5