mind

Memory Improvement

Memory improvement refers to better performance in remembering and recalling information. In everyday terms, a person might notice that information is easier to retain or retrieve than before.

A focused look at Memory Improvement as a mind-related wellness topic.

3Supplements
36Practices

These are research findings, not promises. Most options have little evidence, and results differ from person to person.

What may help

What studies found for each option, best evidence first.

39 options:5 some evidence1 mixed20 not enough evidence2 not tested in people7 personal stories only4 no benefit found

What studies foundSize of effect

Tai ChipracticeSome evidence it helpsSize of effect: Medium
Some human studies found a benefit. More research could change this.
All 13 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found improved cognitive test scores with Tai Chi in 2026; another pooled analysis whose study designs were not recorded found higher delayed recall scores in 2024. The findings concern test performance, including in studies of Parkinson's Disease.
Open the Tai Chi page
DancepracticeSome evidence it helpsSize of effect: Medium
Some human studies found a benefit. More research could change this.
All 5 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
A pooled analysis whose study designs were not recorded found improved working-memory accuracy with dance compared with a control condition. In a separate analysis of 31 older adults with mild cognitive impairment, a choreographed dance program improved verbal memory recognition more than a physical therapy-based exercise intervention (g=1.24).
Open the Dance page
Strength TrainingpracticeSome evidence it helpsSize of effect: Small
Some human studies found a benefit. More research could change this.
4 of 5 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
Pooled analyses found small improvements in working memory, including a pooled analysis of randomized trials. One analysis of 600 people reported publication bias, although its trim-and-fill adjusted effect was 0.439.
Open the Strength Training page
High-Intensity Interval Training (HIIT)practiceSome evidence it helpsSize of effect: Small
Some human studies found a benefit. More research could change this.
All 4 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found a small improvement in memory. A review also described one study in which retention and performance were higher in the HIIT group than in the control group.
Open the High-Intensity Interval Training (HIIT) page
Red Light Therapy (Photobiomodulation)practiceSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a systematic review of studies.
A 2024 review reported improved visual memory among 48 people with mild cognitive impairment. Another review described improvements in memory, executive function and behavioral performance across studies involving humans and animal models.
Open the Red Light Therapy (Photobiomodulation) page
CardiopracticeMixed resultsSize of effect: Very small
Studies disagree: some found a benefit, others found none. Do not count on it.
7 of 8 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
Pooled analyses whose designs were not recorded found small improvements in working-memory accuracy and memory function. In contrast, a pooled analysis of randomized trials found a statistically uncertain effect on memory, with its confidence interval crossing the null.
Open the Cardio page
Brain Games / PuzzlespracticeNot enough evidence
Too few or too small studies to know if it works.
6 of 9 studies found a benefit; 3 found none. Strongest study: a pooled analysis of several trials.
A meta-analysis of randomized trials found a small improvement in working memory (g = 0.21). In a separate randomized trial of 64 participants, there was no significant within-group change in memory scores in the game group, although the between-group difference at study end was significant; the authors described the effect as little.
Open the Brain Games / Puzzles page
Mindfulness MeditationpracticeNot enough evidence
Too few or too small studies to know if it works.
2 of 3 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
A trial with 170 participants found a small improvement in memory performance compared with controls; the authors noted that practice effects may have contributed. Another trial in people with breast cancer reported a possible role for increased mindfulness in changes to logical memory at 6 months.
Open the Mindfulness Meditation page

FastingpracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 2 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis whose designs were not recorded found a memory SMD of 0.60, assessed primarily by MoCA and Digit Span versus Rey Auditory Verbal Learning Test.
Open the Fasting page
YogapracticeNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a systematic review of studies.
Open the Yoga page
PilatespracticeNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a systematic review of studies.
A quasi-experimental study found improved immediate-memory performance after the intervention among 47 people. A review also described possible benefits for older adults with short-term memory deficits.
Open the Pilates page
Acceptance and Commitment Therapy (ACT)practiceNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a systematic review of studies.
A review reported improvements from baseline to post-treatment in executive function and working memory among 147 people in its analysis. Measures included the Wechsler Memory Scale-III, CVLT-II, and Long-Delay Free Recall.
Open the Acceptance and Commitment Therapy (ACT) page
TENS / EMS TherapypracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a pooled analysis of several trials.
Pooled analyses whose designs were not recorded found a delayed improvement in visual memory among people with Alzheimer’s disease or mild cognitive impairment.
Open the TENS / EMS Therapy page
Alternate Nostril Breathing (Nadi Shodhana)practiceNot enough evidence
Too few or too small studies to know if it works.
3 of 4 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
A 2022 randomized trial found that accuracy in the 2-back condition improved by 6.62% after Alternate Nostril Breathing. A 2013 randomized trial also reported improvement on the PGI memory scale.
Open the Alternate Nostril Breathing (Nadi Shodhana) page
Hatha YogapracticeNot enough evidence
Too few or too small studies to know if it works.
2 of 4 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
An RCT with 45 participants with Parkinson's Disease found higher memorization scores after yoga than at pretest (g = 1.04). A pilot study with 17 participants also found an association between changes in retinal vascular measurements and delayed-recall performance.
Open the Hatha Yoga page
Social DancingpracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 3 studies found a benefit; 2 found none. Strongest study: a systematic review of studies.
A review of randomized and non-randomized human studies described dance as potentially stimulating memory and reducing cognitive decline, drawing on research involving dementia, mild cognitive impairment and Parkinson's disease.
Open the Social Dancing page
QigongpracticeNot enough evidence
Too few or too small studies to know if it works.
2 of 3 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
An RCT of 35 people reported higher orientation and immediate-memory subdomain scores. A separate study reported improved memory performance, while an RCT of 40 people found an estimated mean difference of -14.9 at week 12.
Open the Qigong page
Binaural BeatspracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 2 studies found a benefit; 1 found none. Strongest study: a non-randomized trial.
In a quasi-experimental study of 18 healthy people, adding Binaural Beats during a task was associated with higher accuracy and shorter reaction time than doing the task alone.
Open the Binaural Beats page
Jump Rope TrainingpracticeNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
Open the Jump Rope Training page
Focused Attention MeditationpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
Open the Focused Attention Meditation page
MeditationpracticeNot enough evidence
Too few or too small studies to know if it works.
3 of 4 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
Open the Meditation page
BreathworkpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
A randomized trial involving 76 people with Breast Cancer found fewer reported problems remembering on the 7th day after chemotherapy in the intervention group than in the control group; this difference was not reported for other measurement times.
Open the Breathwork page
Brisk WalkingpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
A 2025 trial of 60 people with Schizophrenia found better working memory and global cognition with brisk walking than with health education.
Open the Brisk Walking page
Latin Dance FitnesspracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
In a 2020 trial of 53 participants, the percentage of women whose GMLT total errors score improved by more than a 0.5 SD (15 points) at 6 months or last follow-up was higher in the intervention group than in the control group; the reported effect was 28%.
Open the Latin Dance Fitness page
Loving-Kindness Meditation (Metta)practiceNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
In a 2023 randomized trial of 50 people with depression, memory specificity increased more in the loving-kindness meditation group than in the colouring group.
Open the Loving-Kindness Meditation (Metta) page
Forest Bathing (Shinrin-yoku)practiceNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a non-randomized trial.
A quasi-experimental study involving 33 people reported improved immediate recall.
Open the Forest Bathing (Shinrin-yoku) page
SwimmingpracticeNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
All 2 studies with a clear result found a benefit. Strongest study: an animal study.
A study in animals found short- and long-term memory improved after 7 days of training; it did not find differences between 7, 14, and 28 days. Human evidence has not been established.
Open the Swimming page
Transcendental MeditationpracticeNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit.
An expert-knowledge claim is that Transcendental Meditation may improve working memory and long-term recall, possibly through reduced stress and enhanced brain integration; this is not a human study finding.
Open the Transcendental Meditation page
Box BreathingpracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Box Breathing page
Tabata TrainingpracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Tabata Training page
Wim Hof Method BreathingpracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Wim Hof Method Breathing page
Yoga NidrapracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Yoga Nidra page
ChagasupplementOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Chaga page
Sea Moss (Irish Moss)supplementOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Sea Moss (Irish Moss) page
Turkey TailsupplementOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Turkey Tail page
Ice Bath / Cold PlungepracticeNo benefit found
Studies looked for a benefit and did not find one.
0 of 2 studies found a benefit; 2 found none. Strongest study: a systematic review of studies.
Studies did not support improved memory; a 2021 review found no effect on reasoning.
Open the Ice Bath / Cold Plunge page
CalisthenicspracticeNo benefit found
Studies looked for a benefit and did not find one.
The one study found no benefit. Strongest study: a randomized controlled trial.
A 2023 randomized trial of 69 found no significant changes in the measured outcome in either of the reported groups, so the trial did not support memory improvement.
Open the Calisthenics page
Hot BathpracticeNo benefit found
Studies looked for a benefit and did not find one.
The one study found no benefit. Strongest study: a non-randomized trial.
A quasi-experimental study of 19 people found that short-term and visual recognition memories were maintained in both age groups. The findings did not show improved memory.
Open the Hot Bath page
CyclingpracticeNo benefit found
Studies looked for a benefit and did not find one.
1 of 3 studies found a benefit; 2 found none.
Open the Cycling page

Show all 39

Comparing practices

Tai ChiSome evidence it helpsSize of effect: Medium11 trials
DanceSome evidence it helpsSize of effect: Medium3 trials
High-Intensity Interval Training (HIIT)Some evidence it helpsSize of effect: Small4 trials

The expert view shows every study, dose protocol and source.

What may help

Linked to improving it39 listed

AllSupplementsPractices

Start here

Most likely to help, from the evidence we have

PracticesTai ChiCertaintyMediumSourceMeta-analysisModerate effect13 other sources
A pooled analysis of randomized trials found improved cognitive test scores with Tai Chi (SMD: 0.91, 95% CI: 0.52-1.31) in 2026; another pooled analysis whose study designs were not recorded found higher delayed recall scores (MD: 1.65; 95% CI: 0.88 to 2.43) in 2024. The findings concern test performance, including in studies of Parkinson's Disease.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Parkinsons Disease
Study result
Subgroup analyses revealed that Tai Chi (SMD: 0.91, 95% CI: 0.52-1.31, p < 0.00001) ... showed the strongest effects on cognition. Higher MoCA/MMSE scores are better.
Open Tai Chi
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PracticesCardioCertaintyMediumSourceMeta-analysisTrivial effectconflicting findings8 other sources
Pooled analyses whose designs were not recorded found small improvements in working-memory accuracy and memory function. In contrast, a pooled analysis of randomized trials found a statistically uncertain effect on memory, with its confidence interval crossing the null.
How big is the effect
Trivial effectReal in studies, but too small for most people to notice.
Who was studied
Healthy people and patients
Depression
Mild Cognitive Impairment
Schizophrenia
Study result
AE (SMD = 0.40, 95% CI 0.11 to 0.69) significantly enhanced working memory accuracy compared with CON
Open Cardio
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PracticesDanceCertaintyMediumSourceRCTModerate effect5 other sources
A pooled analysis whose study designs were not recorded found improved working-memory accuracy with dance compared with a control condition (SMD = 0.67, 95% CI 0.13 to 1.21). In a separate analysis of 31 older adults with mild cognitive impairment, a choreographed dance program improved verbal memory recognition more than a physical therapy-based exercise intervention (g=1.24).
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Study result
DC (SMD = 0.67, 95% CI 0.13 to 1.21) significantly enhanced working memory accuracy compared with CON; dance had the highest SUCRA ranking for accuracy (87.8%)
Open Dance
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PracticesStrength TrainingCertaintyMediumSourceRCTSmall effect5 other sources
Pooled analyses found small improvements in working memory, including a pooled analysis of randomized trials. One analysis of 600 people reported publication bias, although its trim-and-fill adjusted effect was 0.439.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
People with a condition
Study result
Working memory (SMD = 0.44, P < 0.001), 95% CI [0.28, 0.60], 7 studies, n=600; publication bias present (Egger t=3.12, P=0.0018), trim-and-fill adjusted effect 0.439
Open Strength Training
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PracticesHigh-Intensity Interval Training (HIIT)CertaintyMediumSourceRCTSmall effect4 other sources
A pooled analysis of randomized trials found a small improvement in memory. A review also described one study in which retention and performance were higher in the HIIT group than in the control group.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Cancer
Multiple Sclerosis
Stroke
Study result
HIIT significantly enhanced memory (SMD = 0.21, 95% CI: 0.07–0.35, P = 0.004)
Open High-Intensity Interval Training (HIIT)
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PracticesRed Light Therapy (Photobiomodulation)CertaintyMediumSourceRCT4 other sources
A 2024 review reported improved visual memory among 48 people with mild cognitive impairment. Another review described improvements in memory, executive function and behavioral performance across studies involving humans and animal models.
Who was studied
Healthy people and patients
Alzheimers Disease
Anxiety Disorder
Cancer
Depression
Low Libido
Mild Cognitive Impairment
+3 more
Study result
PBM leads to improvements in visual memory in MCI
Open Red Light Therapy (Photobiomodulation)
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Low probability(26)

PracticesBrain Games / PuzzlesCertaintyLowSourceRCTSmall effect10 other sources
A meta-analysis of randomized trials found a small improvement in working memory (g = 0.21 [0.08–0.34]). In a separate randomized trial of 64 participants, there was no significant within-group change in memory scores in the game group, although the between-group difference at study end was significant (p = 0.048); the authors described the effect as little.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Alzheimers Disease
Kidney Failure
Study result
The effect of ccCG on working memory is small and statistically significant (g = 0.21 [0.08–0.34], p = 0.001)
Open Brain Games / Puzzles
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PracticesMindfulness MeditationCertaintyLowSourceRCT4 other sources
A trial with 170 participants found a small improvement in memory performance compared with controls; the authors noted that practice effects may have contributed. Another trial in people with breast cancer reported a possible role for increased mindfulness in changes to logical memory at 6 months.
Who was studied
People with a condition
Breast Cancer
Cancer
Study result
Results showed increases in 'observing' as part of mindfulness as a potential mediator of MBSR(BC) effects on impairments on quality of life and logical memory at 6 months relative to UC.
Open Mindfulness Meditation
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PracticesFastingCertaintyLowSourceRCT2 other sources
A pooled analysis whose designs were not recorded found a memory SMD of 0.60 (95% CI: 0.43–0.77), assessed primarily by MoCA and Digit Span versus Rey Auditory Verbal Learning Test.
Who was studied
Healthy people and patients
Study result
memory showing a standardized mean difference (SMD) of 0.60 (95% CI: 0.43–0.77), assessed primarily by MoCA and Digit Span vs. Rey Auditory Verbal Learning Test
Open Fasting
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PracticesYogaCertaintyLowSourceRCT2 other sources
A systematic review pooling randomized trials reported that Kundalini Yoga improved memory, executive functioning, and hippocampal structure. A 2024 review reported a small effect of yoga on memory (Cohen's d=0.38).
Who was studied
Healthy people and patients
Anxiety Generalized
Copd
Elderly
Frailty
Hypertension
Insomnia
+4 more
Study result
KY significantly improves memory, executive functioning, and hippocampal structure
Open Yoga
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PracticesPilatesCertaintyLowSourceRCT2 other sources
A quasi-experimental study found improved immediate-memory performance after the intervention among 47 people. A review also described possible benefits for older adults with short-term memory deficits.
Who was studied
Healthy people and patients
Menopause
Study result
Jurakic et al. (2017) consider that Pilates has benefits for the elderly with short-term memory deficits
Open Pilates
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PracticesAcceptance and Commitment Therapy (ACT)CertaintyLowSourceRCT1 other source
A review reported improvements from baseline to post-treatment in executive function and working memory among 147 people in its analysis. Measures included the Wechsler Memory Scale-III, CVLT-II, and Long-Delay Free Recall.
Who was studied
People with a condition
Study result
Improved executive function and working memory (Wechsler Memory Scale-III); all study measures significantly improved from baseline to post-treatment (CVLT-II, Long-Delay Free Recall).
Open Acceptance and Commitment Therapy (ACT)
→
PracticesTENS / EMS TherapyCertaintyLowSourceRCTModerate effect1 other source
Pooled analyses whose designs were not recorded found a delayed improvement in visual memory (SMD = 0.55, 95% CI = 0.11 to 0.98; 247 people in this outcome’s analysis) among people with Alzheimer’s disease or mild cognitive impairment.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
People with a condition
Alzheimers Disease
Mild Cognitive Impairment
Study result
TENS demonstrated a significant positive delayed effect on visual memory (SMD = 0.55, 95% CI = 0.11 to 0.98)
Open TENS / EMS Therapy
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PracticesAlternate Nostril Breathing (Nadi Shodhana)CertaintyLowSourceClinical4 other sources
A 2022 randomized trial found that accuracy in the 2-back condition improved by 6.62% after Alternate Nostril Breathing. A 2013 randomized trial also reported improvement on the PGI memory scale.
Who was studied
Healthy people
Anxiety Disorder
Study result
There was also highly significant improvement of cognition, general well being and anxiety as shown by the PGI memory scale, Hamilton- anxiety scale and psychological general well being schedule scores in this group.
Open Alternate Nostril Breathing (Nadi Shodhana)
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PracticesHatha YogaCertaintyLowSourceClinical4 other sources
An RCT with 45 participants with Parkinson's Disease found higher memorization scores after yoga than at pretest (g = 1.04). A pilot study with 17 participants also found an association between changes in retinal vascular measurements and delayed-recall performance.
Who was studied
Healthy people and patients
Parkinsons Disease
Study result
For the yoga group, compared with the pretest, the post hoc test showed higher values at the post-test for memorization scores (p < 0.001, g = 1.04, %95 CI = −4.49 to −2.98). Additionally, the post hoc test revealed a significantly higher value for the yoga group compared with that for the CONT grou
Open Hatha Yoga
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PracticesSocial DancingCertaintyLowSourceClinical3 other sources
A review of randomized and non-randomized human studies described dance as potentially stimulating memory and reducing cognitive decline, drawing on research involving dementia, mild cognitive impairment and Parkinson's disease.
Who was studied
Healthy people and patients
Dementia
Mild Cognitive Impairment
Parkinsons Disease
Study result
Cognitively, evidence suggests that dance stimulates memory and reduces the risk of cognitive decline, making it a key strategy for healthy aging.
Open Social Dancing
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PracticesQigongCertaintyLowSourceClinical3 other sources
An RCT of 35 people reported higher orientation and immediate-memory subdomain scores (p < 0.05). A separate study reported improved memory performance, while an RCT of 40 people found an estimated mean difference of -14.9 (-29.83, 0.03) at week 12.
Who was studied
People with a condition
Schizophrenia
Study result
the scores of its subdomains (orientation and immediate memory) were also significantly elevated (p < 0.05)
Open Qigong
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PracticesBinaural BeatsCertaintyLowSourceClinical3 other sources
In a quasi-experimental study of 18 healthy people, adding Binaural Beats during a task was associated with higher accuracy and shorter reaction time than doing the task alone.
Who was studied
Healthy people
Study result
Compared to the Task-only condition, the Task+BB condition had significantly higher accuracy and significantly shorter reaction time.
Open Binaural Beats
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PracticesJump Rope TrainingCertaintyLowSourceClinical2 other sources
A randomized trial of 55 participants found increased accuracy on the 1-back task after the intervention (SMD 0.595). In another randomized trial, total DST scores increased after the intervention in both HIIT and MICT groups.
Who was studied
Healthy people and patients
ADHD
Study result
significant increase in the ACC of the 1-back task for the AWRSE after the intervention compared to before, which was statistically significant (t = -2.793, p = 0.011 < 0.05, Cohen's d = 0.595)
Open Jump Rope Training
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PracticesFocused Attention MeditationCertaintyLowSourceClinical2 other sources
In a 2021 trial of healthy participants, the focused attention group gained 3.73 words more than the control group on the measured memory score (MD 3.73 words [0.96, 7.8]).
Who was studied
Healthy people
Study result
The ΔTW score for the FAM group was 3.2 ± 1.3, whereas the ΔTW score for the control group was −0.53 ± 1.0. Additionally, the results of the ANCOVA revealed a significant difference between the groups (F [1, 27] = 6.89, η_p^2 = .20, 95% family‐wise CI [0.96, 7.8], p = .014)
Open Focused Attention Meditation
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PracticesMeditationCertaintyLowSourceClinicalconflicting findings5 other sources
A 2026 RCT of 56 participants found an 8.00-point increase on the AOSPAN working-memory test after sitting meditation (95% CI 3.28, 12.72). A separate 40-person quasi-experimental study found higher immediate free recall of 20 words (6.26 ± 2.14 vs 7.68 ± 2.23), while a pooled analysis found no statistically significant change on the Montreal Cognitive Assessment (p = 0.061); results therefore differ by memory measure.
Who was studied
Healthy people and patients
Depression
Mild Cognitive Impairment
Study result
Sitting meditation T0 46.85 ± 12.65 to T1 54.85 ± 11.90, mean difference 8.00 (95% CI 3.28, 12.72); AOSPAN absolute score, a working memory test. Time effect F = 27.621, p < 0.001.
Open Meditation
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PracticesBreathworkCertaintyLowSourceClinical1 other source
A randomized trial involving 76 people with Breast Cancer found fewer reported problems remembering on the 7th day after chemotherapy in the intervention group than in the control group; this difference was not reported for other measurement times.
Who was studied
People with a condition
Breast Cancer
Study result
problems in remembering only on the 7th day after chemotherapy [showed a significant decrease] in the intervention group compared with those in the control group (MDASI remembering item)
Open Breathwork
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PracticesBrisk WalkingCertaintyLowSourceClinical1 other source
A 2025 trial of 60 people with Schizophrenia found better working memory and global cognition with brisk walking than with health education.
Who was studied
People with a condition
Schizophrenia
Study result
BW significantly enhanced the working memory and global cognition versus HE
Open Brisk Walking
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PracticesLatin Dance FitnessCertaintyLowSourceClinicalLarge effect1 other source
In a 2020 trial of 53 participants, the percentage of women whose GMLT total errors score improved by more than a 0.5 SD (15 points) at 6 months or last follow-up was higher in the intervention group than in the control group; the reported effect was 28%.
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
Healthy people
Study result
the percentage of women with more than a 0.5 SD (15 points) improvement in GMLT total errors score at 6 months or last follow-up was substantially higher in the intervention group than in the control group (P = .04)
Open Latin Dance Fitness
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PracticesLoving-Kindness Meditation (Metta)CertaintyLowSourceClinical1 other source
In a 2023 randomized trial of 50 people with depression, memory specificity increased more in the loving-kindness meditation group than in the colouring group.
Who was studied
People with a condition
Depression
Study result
Results revealed an increase in specificity over time depending upon group, where specificity significantly increased in the LKM group in comparison to the colouring group as hypothesised. (F(1, 48) = 5.94, p = 0.02, η_p^2 = 0.11)
Open Loving-Kindness Meditation (Metta)
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PracticesForest Bathing (Shinrin-yoku)CertaintyLowSourceClinical1 other source
A quasi-experimental study involving 33 people reported improved immediate recall (p=0.001).
Who was studied
People with a condition
Study result
immediate recall (p=0.001)
Open Forest Bathing (Shinrin-yoku)
→
PracticesSwimmingCertaintyLowSourceAnimal researchanimal / in-vitro only2 other sources
A study in animals found short- and long-term memory improved after 7 days of training (p < 0.05); it did not find differences between 7, 14, and 28 days (p > 0.05). Human evidence has not been established.
Study result
short- and long-term memories improved after 7 days (p < 0.05) of training as compared to the baseline without differences between 7, 14, and 28 days (p > 0.05).
Open Swimming
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PracticesBox BreathingCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 3 of 301 Reddit reports discussing it.
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PracticesTabata TrainingCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 5 of 216 Reddit reports discussing it.
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PracticesWim Hof Method BreathingCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 3 of 315 Reddit reports discussing it.
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PracticesYoga NidraCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 2 of 298 Reddit reports discussing it.
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PracticesTranscendental MeditationCertaintyLowSourceTheoretical1 other source
An expert-knowledge claim is that Transcendental Meditation may improve working memory and long-term recall, possibly through reduced stress and enhanced brain integration; this is not a human study finding.
Study result
TM improves memory performance, including working memory and long-term recall, likely via reduced stress and enhanced brain integration.
Open Transcendental Meditation
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Very low probability(7)

PracticesIce Bath / Cold PlungeCertaintyVery lowSourceClinical2 other sources
Studies did not support improved memory; a 2021 review found no effect on reasoning.
Who was studied
Healthy people
Open Ice Bath / Cold Plunge
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PracticesCalisthenicsCertaintyVery lowSourceClinical1 other source
A 2023 randomized trial of 69 found no significant changes in the measured outcome in either of the reported groups, so the trial did not support memory improvement.
Who was studied
People with a condition
Open Calisthenics
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PracticesHot BathCertaintyVery lowSourceClinical1 other source
A quasi-experimental study of 19 people found that short-term and visual recognition memories were maintained in both age groups. The findings did not show improved memory.
Who was studied
Healthy people
Open Hot Bath
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SupplementsChagaCertaintyVery lowSourceAnecdotal1 other source
This effect was mentioned in 4 of 229 Reddit reports discussing it.
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SupplementsSea Moss (Irish Moss)CertaintyVery lowSourceAnecdotal1 other source
This effect was mentioned in 3 of 250 Reddit reports discussing it.
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SupplementsTurkey TailCertaintyVery lowSourceAnecdotal1 other source
This effect was mentioned in 3 of 232 Reddit reports discussing it.
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PracticesCyclingCertaintyVery lowSourceTheoreticalModerate effect3 other sources
The available findings do not support a memory improvement. In one randomized trial, the ExB4 group had moderately better recognition than the control group (d = 0.51), but the reported estimate was SMD 0.51 [-0.47, 1.49].
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
ADHD
Open Cycling
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Practices compared

Practices with at least one trial of their own for this goal. Ranked by how sure the evidence is, then effect size.Top 10 of 24

Practice	How sure	Effect size	Own trials	What worked in trials
Tai Chi	CertaintyMediumSourceMeta-analysis	Moderate effect	11 trials or pooled analyses	30–53 min · 2.5–3×/week · 12–22 weeks
Dance	CertaintyMediumSourceRCT	Moderate effect	3 trials or pooled analyses	30–45 min · 2.5–2.8×/week · 22–32 weeks
High-Intensity Interval Training (HIIT)	CertaintyMediumSourceRCT	Small effect	4 trials or pooled analyses	20 min · 2–3×/week
Strength Training	CertaintyMediumSourceRCT	Small effect	4 trials or pooled analyses	2–2.5×/week · 15–19 weeks
Cardio	CertaintyMediumSourceMeta-analysis	Trivial effect	6 trials or pooled analyses	30–45 min · 3×/week · 19–25 weeks
Red Light Therapy (Photobiomodulation)	CertaintyMediumSourceRCT		3 trials or pooled analyses
Latin Dance Fitness	CertaintyLowSourceClinical	Large effect	1 trial or pooled analysis
TENS / EMS Therapy	CertaintyLowSourceRCT	Moderate effect	1 trial or pooled analysis
Brain Games / Puzzles	CertaintyLowSourceRCT	Small effect	5 trials or pooled analyses	20–35 min · 2–3×/week · 4–8 weeks
Alternate Nostril Breathing (Nadi Shodhana)	CertaintyLowSourceClinical		3 trials or pooled analyses

What worked in trials: From the smallest to the typical amount in the trials that found this benefit. Not the most anyone did, not a target and not a limit.

How to read the evidence

Evidence tier — overall strength of the evidence for the whole compound

StrongWell established — backed by strong, consistent human research.
ModerateSome genuine support, but mostly from small or lower-quality studies. Promising, not proven.
PreliminaryEarly-stage evidence — a promising hypothesis, not an established effect yet.
LimitedVery limited evidence — treat this as a hypothesis, not proof.
InsufficientNot enough good evidence to draw conclusions yet.

Certainty — how sure we can be that the effect is real

Very highVery sure — strong, consistent evidence
HighFairly sure — consistent evidence from good studies
MediumModerately sure — new studies could change this
LowNot sure — little or mixed evidence
Very lowVery unsure — almost no usable evidence

Source — where the data comes from

Meta-analysisPooled analysis of many trials — the strongest evidence
RCTRandomized controlled trial — a strong human study design
ClinicalA human clinical study
Reference knowledgeFrom general health-science or pharmacology references, not a study of this exact claim
Animal researchStudied in animals, not humans
Community reportsAggregated user reports — anecdotal signal, not evidence
TheoreticalMechanism-based reasoning, not yet tested

Study grade — quality of each underlying study (A best, D weakest)

AHigh-quality — strong, consistent human trials
BGood — solid evidence with some limitations
CModerate — limited, small, or mixed-quality studies
DWeak — preliminary, indirect, or animal-only

Confidence — how strongly the sources back a finding

A 0–100 score from study quality and agreement

Most supplement evidence is graded C–D. Read it as preliminary signal, not proof.

Full write-up

What is it

Memory improvement refers to better performance in remembering and recalling information. In everyday terms, a person might notice that information is easier to retain or retrieve than before. It is a cognitive outcome, not simply a general feeling of alertness, focus, or mental energy. Research on this topic has examined approaches such as Ginkgo Biloba, Tai Chi, Ashwagandha, and Bacopa Monnieri.

How interventions help

Interventions associated with memory improvement differ substantially in timing. Some findings appeared after a single or short-term exposure: Caffeine was studied with an immediate onset, Lemon Balm (Melissa) showed recall changes at 1 h, and Bacopa Monnieri was assessed after 6 weeks with an onset category of days. Other approaches were evaluated over longer periods, including Ginkgo Biloba over 12 weeks, Ashwagandha over 90 days, and Panax Ginseng over 12 weeks. These timelines should not be treated as interchangeable measures of how quickly an intervention works, because the studies used different designs and outcomes.

The approaches also differ in how ongoing use was handled. Panax Ginseng was studied when taken daily, while Ginkgo Biloba, Ashwagandha, Bacopa Monnieri, and Creatine were not marked as requiring daily use in the available descriptions. Creatine was examined across a particularly broad duration range, from 7.5 hours to 24 weeks. The evidence does not establish whether memory changes persist after an intervention is stopped.

The findings are not equally applicable to every person or setting. Tai Chi and Magnesium included mixed health-status groups, TENS / EMS Therapy was studied in a clinical-condition population, and Magnesium included studies involving conditions such as dementia, mild cognitive impairment, and traumatic brain injury. Results from these groups may not directly represent people without those conditions. Several entries also have limited human relevance: St. John's Wort is supported by animal studies, while Vitamin B12 (Cobalamin) is described through anecdotal evidence. Finally, not every listed intervention points toward improvement; Vitamin B6 (Pyridoxine) is classified as causing the outcome, so it should not be read as another memory-improvement approach.

Choosing guidance

For a choice grounded in human research, the most relevant options include Ginkgo Biloba, Tai Chi, Ashwagandha, Bacopa Monnieri, Creatine, Panax Ginseng, Lemon Balm (Melissa), Cranberry Extract, Spirulina, Hatha Yoga, Meditation, SAM-e, Vitamin B9 (Folate), Ice Bath / Cold Plunge, and TENS / EMS Therapy. Their study populations differ: Tai Chi and Magnesium were studied in mixed populations, TENS / EMS Therapy in a clinical-condition population, and Hatha Yoga and Ice Bath / Cold Plunge in healthy participants. This matters when considering whether findings apply to a particular situation.

The expected time course varies. Lemon Balm (Melissa) and some other options were examined after acute or immediate exposure, while Bacopa Monnieri, Ashwagandha, Ginkgo Biloba, Panax Ginseng, and several others were assessed over weeks or longer. These timelines describe how studies were conducted, not a guarantee of when an individual will notice a change. Some options also involved daily use in the study, whereas others did not require it.

Tai Chi and Magnesium have conflicting evidence across studies, so their results may be less consistent. Omega-3 also has conflicting evidence and was studied across mixed health conditions. By contrast, options supported only by animal studies, reviews without human evidence, or anecdotal reports are less suitable when human applicability is the main priority. Caffeine is described as having immediate onset, but its listed evidence is not human evidence; it should therefore not be interpreted like the human-tested options.