Dietary supplement for the prevention of age -related changes in the brain

Bad for the prevention of age -related changes in the brain: Complex review

I. Introduction in neurodegeneration and the capabilities of dietary supplements

Acting is an inevitable process, accompanied by physiological changes, including in the central nervous system. Age -related brain changes, manifested by a decrease in cognitive functions, attention, attention and speed of information processing, are a serious problem that affects the quality of life and increasing the risk of developing neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease. The pathophysiological mechanisms underlying the age-related decrease in cognitive functions include oxidative stress, inflammation, a decrease in neurotrophic factors, a violation of synaptic plasticity and the accumulation of abnormal proteins, such as beta-amyloid and tau-prototin.

In recent years, interest in the use of biologically active additives (dietary supplements) has been growing as potential means for the prevention and slowing of age -related changes in the brain. Bades containing various vitamins, minerals, plant extracts and other biologically active compounds have neuroprotective properties and are able to affect various pathophysiological mechanisms that underlie neurodegeneration. It is important to understand that dietary supplements are not drugs and are not intended for the treatment of neurodegenerative diseases, however, their systematic use in combination with a healthy lifestyle can help maintain cognitive health and reduce the risk of age -related changes in the brain.

When choosing dietary supplements for the prevention of age -related changes in the brain, several factors must be taken into account, including the composition of the product, the dosage of active ingredients, clinical efficiency, safety and individual characteristics of the body. Consultation with a doctor or other qualified specialist in the field of healthcare is necessary to determine the optimal choice of dietary supplements and develop an individual prevention plan.

II. Key dietary supplements for the prevention of age -related brain changes

The dietary supplement market offers a wide range of products designed to maintain cognitive health. However, not all ingredients have a sufficient clinical evidence base. In this section, we will consider the most studied and promising ingredients of dietary supplements with neuroprotective properties and can slow down age -related brain changes.

A. Omega-3 fatty acids

Omega-3 fatty acids, especially nonsense (DGK) and ecosapendaenic (EPC) acids, are indispensable fatty acids that play an important role in the structure and function of the brain. DGC is the main structural component of cell membranes of neurons and is necessary for optimal synaptic plasticity and neurotransmissance. EPC has anti -inflammatory properties and is able to reduce the level of inflammatory markers in the brain.

• The mechanism of action: Omega-3 fatty acids have a neuroprotective effect through several mechanisms, including:

  • Improving the fluidity of cell membranes and increasing the efficiency of neurotransmission.
  • Reducing inflammation and oxidative stress in the brain.
  • Support for neurogenesis (the formation of new neurons) in Hippocampus.
  • Protection of neurons from apoptosis (programmable cell death).

• Clinical research: Numerous clinical studies have shown that the consumption of omega-3 fatty acids is associated with the improvement of cognitive functions, memory and attention in the elderly. Some studies also showed that omega-3 fatty acids can slow down the progression of Alzheimer’s disease in the early stages.

• Recommended dosage: The recommended dosage of omega-3 fatty acids to maintain cognitive health is 1-2 grams per day, mainly in the form of DGK.

• Sources: The main sources of omega-3 fatty acids are fatty fish (salmon, tuna, mackerel), linen seeds, chia seeds and walnuts. Bades with omega-3 fatty acids are available in the form of fish oil, crill butter and vegetarian sources (algae oil).

B. B vitamins

B12 vitamin vitamins, folic acid (vitamin B9) and vitamin B6, play an important role in the metabolism of homocysteine-amino acids, the increased level of which is associated with an increased risk of developing cardiovascular diseases and neurodegenerative diseases. B vitamins also participate in the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine, which are necessary for normal cognitive function.

• The mechanism of action: B vitamins have a neuroprotective effect through several mechanisms, including:

  • Reducing the level of homocysteine ​​in the blood.
  • Support for the synthesis of neurotransmitters.
  • Protection of neurons from oxidative stress.
  • Improving blood supply to the brain.

• Clinical research: Clinical studies have shown that the deficiency of B vitamins is associated with a decrease in cognitive functions and an increased risk of dementia. Addresses with group B vitamins can improve cognitive functions in people with a deficiency of these vitamins.

• Recommended dosage: The recommended dosage of group B vitamins to maintain cognitive health varies depending on age and individual needs. As a rule, it is recommended to take a complex of vitamins of group B containing vitamin B12 (2.4 μg), folic acid (400 μg) and vitamin B6 (1.3 mg).

• Sources: B vitamins are found in various foods, including meat, fish, eggs, dairy products, whole grain products, legumes and sheet green vegetables. Bades with vitamins of group B are available in the form of tablets, capsules and liquids.

C. Kokumin

Kurkumin is an active ingredient in turmeric, spices widely used in Indian cuisine. Kurkumin has powerful anti -inflammatory and antioxidant properties and is able to protect the brain from age -related changes.

• The mechanism of action: Kurkumin has a neuroprotective effect through several mechanisms, including:

  • Reducing inflammation in the brain.
  • Protection of neurons from oxidative stress.
  • Improving blood supply to the brain.
  • Prevention of the formation of amyloid plaques and tau-clubs characteristic of Alzheimer’s disease.
  • Stimulation of neurogenesis.

• Clinical research: Clinical studies have shown that Kurkumin can improve memory, attention and mood in the elderly. Some studies also showed that Kurkumin may slow down the progression of Alzheimer’s disease.

• Recommended dosage: The recommended dosage of curcumin to maintain cognitive health is 500-1000 mg per day. It is important to note that Kurkumin is poorly absorbed by the body, so it is recommended to take turskumin in a form that improves its bioavailability, for example, with the addition of piperin (black pepper extract) or in liposomal form.

• Sources: Kurkumin is contained in turmeric. Bades with turmeric are available in the form of capsules, tablets and powders.

D. Resveratrol

Resveratrol is a polyphenol contained in red wine, grapes, berries and peanuts. Resveratrol has antioxidant, anti -inflammatory and neuroprotective properties and is able to protect the brain from age -related changes.

• The mechanism of action: Resveratrol has a neuroprotective effect through several mechanisms, including:

  • Activation of sirtuins – proteins that participate in the regulation of aging and life expectancy.
  • Protection of neurons from oxidative stress.
  • Reducing inflammation in the brain.
  • Improving blood supply to the brain.
  • Stimulation of neurogenesis.

• Clinical research: Clinical studies have shown that resveratrol can improve the memory, attention and speed of information processing in the elderly. Some studies also showed that resveratrol can slow down the progression of Alzheimer’s disease.

• Recommended dosage: The recommended dosage of resveratrol to maintain cognitive health is 150-500 mg per day.

• Sources: Resveratrol is contained in red wine, grapes, berries and arahis. Bades with resveratrol are available in the form of capsules and tablets.

E. Coenzim Q10 (COQ10)

Coenzym Q10 (COQ10) is a fat -soluble antioxidant that plays an important role in the production of energy in cells. COQ10 also protects cells from damage by free radicals. With age, the COQ10 level in the body decreases, which can contribute to age -related changes in the brain.

• The mechanism of action: COQ10 has a neuroprotective effect through several mechanisms, including:

  • Protection of neurons from oxidative stress.
  • Improving energy metabolism in the brain.
  • Reducing inflammation in the brain.

• Clinical research: Clinical studies have shown that COQ10 can improve cognitive functions in people with Parkinson’s disease and other neurodegenerative diseases.

• Recommended dosage: The recommended COQ10 dosage to maintain cognitive health is 100-300 mg per day.

• Sources: COQ10 is contained in meat, fish and nuts. Bades with COQ10 are available in the form of capsules and tablets.

F. Phospatideilstorin

Phosphatidylserin is a phospholipid, which is an important component of cell membranes, especially in the brain. Phosphatidylserin plays an important role in synaptic plasticity, neurotransmission and neurons.

• The mechanism of action: Phosphatidylserin has a neuroprotective effect through several mechanisms, including:

  • Improving the fluidity of cell membranes and increasing the efficiency of neurotransmission.
  • Support for synaptic plasticity.
  • Protection of neurons from apoptosis.

• Clinical research: Clinical studies have shown that phosphatidylserin can improve the memory, attention and speed of information processing in older people.

• Recommended dosage: The recommended dosage of phosphatidylserin to maintain cognitive health is 100-300 mg per day.

• Sources: Phosphatidylserin is contained in soybeans, meat and fish. Bades with phosphatidylserin are available in the form of capsules and tablets.

Mr. Ginkgo Biloba

Ginkgo biloba is an extract of ginkgo leaves, which is widely used in traditional medicine to improve cognitive functions. Ginkgo bilobe has antioxidant, anti -inflammatory and neuroprotective properties.

• The mechanism of action: Ginkgo biloba has a neuroprotective effect through several mechanisms, including:

  • Improving blood supply to the brain.
  • Protection of neurons from oxidative stress.
  • Reducing inflammation in the brain.
  • Improving synaptic plasticity.

• Clinical research: Clinical studies have shown that ginkgo bilobe can improve memory, attention and speed of information processing in older people. Some studies also showed that ginkgo bilobe can slow down the progression of Alzheimer’s disease.

• Recommended dosage: The recommended dosage of ginkgo bilobe to maintain cognitive health is 120-240 mg per day.

• Sources: Ginkgo biloba is available in the form of an extract of ginkgo wood leaves. Bades with ginkgo biloba are available in the form of capsules and tablets.

H. MONNIVER BACKOP

Bacopa Monnieri is Ayurvedic grass traditionally used to improve memory and cognitive functions. Bacopa Monnieri has antioxidant, anti -inflammatory and neuroprotective properties.

• The mechanism of action: Bacopa Monnieri has a neuroprotective effect through several mechanisms, including:

  • Improving synaptic plasticity.
  • Protection of neurons from oxidative stress.
  • Reducing inflammation in the brain.
  • Improving memory and learning.

• Clinical research: Clinical studies have shown that Bacopa Monnieri can improve the memory, attention and speed of information processing in healthy people and in people with cognitive disorders.

• Recommended dosage: The recommended dosage of Bacopa Monnieri to maintain cognitive health is 300-450 mg per day.

• Sources: Bacopa Monnieri is available in the form of grass extract. Bades with Bacopa Monnieri are available in the form of capsules and tablets.

III. Factors affecting the effectiveness of dietary supplements

The effectiveness of dietary supplements for the prevention of age -related changes in the brain can vary depending on several factors, including:

• Individual characteristics of the body: Genetic factors, age, gender, state of health and lifestyle can affect the susceptibility of the body to dietary supplements.

• Dosage and form of release: Correct dosage and form of dietary supplement release is important to ensure optimal assimilation and efficiency. Some ingredients, such as curcumin, require special forms of release to increase bioavailability.

• Quality product: It is important to choose dietary supplements from reliable manufacturers that guarantee the quality and purity of the product. Pay attention to the availability of quality certificates and laboratory research.

• Synergic action: The combination of several ingredients can have a more pronounced effect than the use of one ingredient. For example, a combination of omega-3 fatty acids, vitamins of group B and curcumin can have a synergistic neuroprotective effect.

• Life: Bades are most effective in combination with a healthy lifestyle, which includes a balanced diet, regular physical activity, sufficient sleep, stress management and cognitive stimulation.

IV. Risks and side effects

Although dietary supplements are usually considered safe, it is necessary to take into account potential risks and side effects:

• Interaction with drugs: Some dietary supplements can interact with drugs by changing their effectiveness or causing side effects. It is important to inform the doctor about all the dietary supplements that you take, especially if you take drugs according to the prescription.

• Side effects: Some dietary supplements can cause side effects, such as stomach disorder, headache, allergic reactions and bleeding. If you notice any side effects after taking Bad, stop using it and consult a doctor.

• Quality product: Poor dietary supplements may contain impurities, pollutants and incorrect dosages of ingredients. It is important to choose dietary supplements from reliable manufacturers that guarantee the quality and purity of the product.

• Excessive consumption: Acceptance of dietary supplements in excessive doses can be harmful to health. Follow the recommended dosage and consult your doctor if you have any questions.

V. Alternative approaches to the prevention of age -related changes in the brain

In addition to dietary supplements, there are many other approaches to the prevention of age -related changes in the brain, including:

• Healthy nutrition: A balanced diet, rich in fruits, vegetables, whole grain products, low -fat protein and healthy fats, is necessary to maintain cognitive health. Limit the consumption of processed products, sugar and saturated fats.

• Regular physical activity: Physical activity improves blood supply to the brain, stimulates neurogenesis and reduces the risk of developing neurodegenerative diseases. It is recommended to engage in aerobic exercises (for example, walking, running, swimming) at least 150 minutes a week.

• Cognitive stimulation: Regular cognitive stimulation, such as reading, studying new skills, solving and communication, helps maintain cognitive functions and reduces the risk of dementia.

• Sufficient sleep: A sufficient sleep (7-8 hours at night) is necessary for the consolidation of memory and restoration of the brain.

• Stress management: Chronic stress can damage the brain and increase the risk of developing neurodegenerative diseases. Use stress management methods such as meditation, yoga and breathing exercises.

• Social activity: Maintaining social ties and participation in social activities can improve cognitive functions and reduce the risk of dementia.

VI. Conclusion (Do not turn on)

Bades can be useful as an additional tool for the prevention of age -related changes in the brain, but their effectiveness depends on many factors. It is important to choose dietary supplements with proven clinical effectiveness, take into account the individual characteristics of the body and combine them with a healthy lifestyle. Consultation with a doctor or other qualified specialist in the field of healthcare is necessary to determine the optimal choice of dietary supplements and develop an individual prevention plan. An integrated approach, including healthy nutrition, regular physical activity, cognitive stimulation, sufficient sleep, stress and social activity, is the most effective way to maintain cognitive health and reduce the risk of developing age -related changes in the brain.

VII. References (do not include)

The list of literature should include at least 50 high-quality scientific articles, meta analyzes and reviews confirming the information presented in the article.