Jerusalem Post

ByDR. MAYA ROSMAN

Do you feel your memory isn’t what it used to be? Don’t be quick to draw conclusions. In many cases, the reasons are related to your diet or to the medications you are taking.

Wait, what was the name of that actress from the series I watched yesterday? If you also find yourself refreshing Google or the chat again and again to get answers instead of recalling them yourself – you’re not alone.
Recent studies show that our memory has many more enemies than just the passing years. It could be a certain medication, lack of sleep, iron deficiency, or simply the fact that you didn’t give your brain a break for even 15 minutes today.
Here I’ve compiled examples of 30 possible causes of memory and recall problems, divided into categories – including short explanations and dietary examples.

1. Vitamin B12 deficiency

A lack of B12 can cause memory loss, confusion, and fatigue, especially among older adults. Main dietary sources: Meat, fish, eggs, dairy products.
How do you know if you’re deficient? A simple blood test – ask your family doctor.
2. Vitamin D deficiency
Low vitamin D levels have been linked to a decline in visual memory and a higher risk of dementia.
Main dietary sources: Fatty fish (such as salmon), eggs, cod liver oil; in addition, the vitamin is produced in the skin when exposed to sunlight.

3. Folic acid (B9) deficiency

A folate deficiency may lead to memory decline and an increased risk of dementia.
Main dietary sources: Dark green leafy vegetables (such as spinach and broccoli), parsley, lentils, and beans.
4. Iron deficiency
Iron deficiency, even without anemia, may negatively affect cognitive function, especially among women of childbearing age.
Main dietary sources: Red meat, liver, legumes, raw tahini, dark green leafy vegetables.
Iron deficiency can also be detected through a simple blood test (including hemoglobin, transferrin, ferritin).
5. Omega-3 deficiency – EPA and DHA types
Low levels of omega-3 have been linked to memory decline and smaller brain volume, suggesting accelerated brain aging.
Main dietary sources: Fatty fish (such as salmon, mackerel, sardines); in plant-based form – mainly in algae oil.
Flaxseeds, chia seeds, and walnuts contain another type of omega-3.
6. Magnesium deficiency
Low magnesium levels have been linked to an increased risk of dementia and cognitive decline. Main dietary sources: Nuts, almonds, pumpkin seeds, cocoa, dark green leafy vegetables, legumes.
Blood tests for magnesium don’t always reflect the body’s magnesium status, so it’s best to listen to your body – for example, frequent cramps may indicate a deficiency.
7. Thiamine (B1) deficiency
A lack of B1 can cause memory and cognitive function problems. Main dietary sources: Whole grains, legumes, nuts, pork.
8. Hypothyroidism
Underactive thyroid may affect cognitive function, especially if not properly treated. One cause of hypothyroidism is iodine deficiency in the diet, which has become more common in recent years in Israel due to the use of desalinated water.
Main dietary sources of iodine: Seaweed, fish, iodized salt.
9. Mild dehydration / low electrolytes
Even a 2% dehydration level can impair short-term memory, concentration, and mood.
Main dietary sources: Sufficient water intake, fruits, and vegetables.
How do you know if you’re drinking enough? Mainly by the color of your urine – if it’s yellow and not clear, you may be lacking fluids.
10. Processed food consumption
Poor diet can harm brain function, especially when essential vitamins and minerals are lacking.
Processed foods are products that have undergone industrial processing and contain added sugar, salt, saturated fat, or preservatives – such as sweetened breakfast cereals, candy, sausages, snacks, sugary drinks, industrial pastries, and fast food.
11. Prolonged alcohol use
Prolonged alcohol consumption can cause a reduction in brain volume and impair cognitive functions.
According to the World Health Organization, more than 2 alcoholic drinks a day for men, or more than 1 drink a day for women, is considered excessive. Studies have found that the risk of memory impairment increases with as little as 14 drinks per week (for example, 2 glasses of wine a day for a week).

Medications that may affect memory and cognitive function
12. Sleeping pills from the benzodiazepine family (such as zolpidem/Ambien)
Prolonged use of benzodiazepines has been linked to decreased cognitive functions such as memory, concentration, and reaction speed. A study published in Pharmacy Times found that long-term use of these medications may impair memory, verbal thinking, and concentration.
13. Over-the-counter sleeping pills
Sometimes based on antihistamines. These medications cross the blood-brain barrier and act as anticholinergics, which can cause confusion, especially in older adults. They also significantly reduce performance in memory, concentration, and reaction tests.
14. Anti-anxiety medications from the benzodiazepine family
Such as Valium, Lorivan, Clonex, diazepam (and even Bondormin), can cause memory decline, a feeling of “cloudiness” or mental slowing – even if they are not sleeping pills.
15. Opioid painkillers (such as tramadol, Percocet, oxycodone)
Opioid painkillers suppress certain brain activity and may impair concentration and memory.
16. Combining multiple medications
Interactions between common medications can cause fatigue, confusion, or memory decline. A past study found that using multiple medications simultaneously (five or more) was linked to an increased risk of cognitive decline.

Behavioral / psychological factors
17. Chronic sleep deprivation or poor-quality sleep
Adequate sleep is essential for proper cognitive function. Studies indicate that sleeping less than 7 hours per night may lead to memory, concentration, and executive function decline.
18. Fragmented sleep – awakenings, snoring, mild sleep apnea
Sleep disorders, such as sleep apnea, have been linked to memory and cognitive function decline.
19. Ongoing anxiety / high stress
Chronic stress can impair memory, concentration, and cognitive flexibility.
20. Chronic fatigue – physical or mental
Chronic fatigue has been linked to memory, concentration, and processing speed decline. Can you have chronic fatigue even if you sleep enough? Absolutely. It can also stem from iron deficiency, lack of physical activity, prolonged stress, or emotional overload – not just insufficient sleep.
21. Cognitive overload – overthinking / constant multitasking
Doing multiple tasks at once increases cognitive load and may harm memory and concentration.
22. Excessive screen time or continuous digital information consumption
Excessive screen use, especially at night, has been linked to memory and cognitive function decline.
What counts as excessive use according to studies? A study published in Frontiers in Psychology found that screen time of over 6 hours a day, especially without breaks, was linked to impaired attention and memory.
Using a mobile phone within an hour before bed also affects sleep quality and verbal recall the next day.

23. Lack of regular physical activity
Physical inactivity is linked to cognitive decline and an increased risk of dementia.
How much activity is considered enough to maintain brain health and memory according to research? Medical recommendation: At least 150 minutes a week of moderate aerobic activity (such as brisk walking, dancing,
swimming) – meaning 30 minutes a day, 5 times a week. Even 10 minutes a day of walking improved cognitive functions in a study published in JAMA Neurology.
24. Lack of mental stimulation / cognitive challenge
A lack of mental stimulation can lead to memory and cognitive decline.
What counts as mental stimulation and how much is recommended daily? Reading, solving crosswords, learning a new language, brain games, playing music – all are considered stimulating. Studies have found that 15–30 minutes a day of mentally challenging activity is enough to maintain memory and improve concentration.
25. Hormonal changes during menopause
A drop in estrogen during menopause has been linked to memory and executive function decline. Many women report difficulty retrieving words during this period. Hormone replacement therapy in some cases may help but requires medical supervision.
26. Cigarette smoking
Smoking reduces blood flow to the brain and accelerates cognitive aging. A study at Oxford University found that regular smoking significantly increases the risk of early dementia.
27. Air pollution
Prolonged exposure to airborne particles such as PM2.5 can impair brain function. Studies conducted in polluted cities found a direct link between pollution levels and declines in memory and attention.
28. Low social interaction / emotional isolation
Social isolation has been linked to decreased brain activity and cognitive fog. Human interaction – even a short daily conversation – contributes to brain activity and helps prevent decline.
29. Lack of contact with nature
Spending time only in urban environments without breaks in nature is linked to higher stress levels, less focus, and difficulty concentrating. Even 20 minutes a week in a park improved attention in a study published in Nature.
30. Using Google or chat too often instead of recalling on your own
Remember when we used to make an effort to recall a song or an actor’s name? Today it takes a second – we open Google or ask the chat.
A Columbia University study concluded: “External memory,” such as internet searches, has become a permanent substitute for internal memory – which weakens our ability to retrieve information from memory. The less we try to remember – the more the brain “learns” it doesn’t need to store the information itself. If you ask me, this is one of the most significant reasons for the memory problem epidemic so many people face.
For Dr. Maya Rosman’s course: How to improve health and lose weight in a sensible and reasonable way – click here.