Review of the most popular dietary supplements for memory

Overview of the most popular dietary supplements for memory: analysis of composition, efficiency and safety

Memory is a complex cognitive process that provides storage, processing and reproduction of information. With age, under the influence of stress, diseases and other factors, the memory function can worsen. Many people turn to biologically active additives (dietary supplements) in the hope of improving memory, concentration and cognitive functions. However, before proceeding with any additives, it is important to understand their composition, mechanism of action, potential efficiency and risks. This review is devoted to the analysis of the most popular dietary supplements for the memory presented on the market with an emphasis on scientific evidence and practical recommendations.

I. Bades based on plants and plant extracts

Many plant extracts are traditionally used to maintain cognitive functions. Modern studies seek to confirm or refute these traditional knowledge, as well as study the mechanisms of the action of these compounds.

• Ginkgo biloba: One of the most famous and studied dietary supplements for memory.

  • Composition: Ginkgo biloba extract contains flavonoid glycosides (for example, quercetin, campfires) and terpenlactones (for example, ginkholides A, B, C and bilobalide).
  • The mechanism of action: It is assumed that ginkgo biloba improves blood circulation in the brain, increases the delivery of oxygen and nutrients to neurons. It also has antioxidant properties, protecting neurons from damage to free radicals. Some studies show that ginkgo bilobe can modulate neurotransmitter systems, such as acetylcholine and dopamine.
  • Efficiency: The results of clinical studies of ginkgo bilobe vary. Some studies show a moderate improvement in cognitive functions, especially in people with age -related changes in memory and dementia. Other studies have not revealed a significant effect. Met-analyzes and systematic reviews indicate the potential benefits of ginkgo bilobe to improve memory and attention, but emphasize the need for further research with a more stringent design. It is important to note that ginkgo bilobe can be more effective with prolonged use (at least 12 weeks).
  • Safety: Ginkgo biloba is usually considered safe subject to the recommended dosages. However, it can interact with anticoagulants and anti -cargans (for example, warfarin, aspirin), increasing the risk of bleeding. Side effects are possible, such as headache, dizziness, stomach disorder and allergic reactions. It is not recommended to take ginkgo biloba before surgery.
  • Recommended dosages: It is usually recommended to take 120-240 mg of ginkgo biloba extract per day, divided into several tricks. It is important to choose standardized extracts containing a certain amount of flavonoid glycosides and terpenlactones (for example, 24% flavonoid glycosides and 6% terpenlactones).

• Ginseng: Another popular plant used in traditional medicine to improve cognitive functions and increase energy.

  • Composition: Ginseng contains gynzenosides – triterpenoid saponins, which are considered the main biologically active components. There are different types of ginseng (for example, Panax Ginseng, American Ginseng), which differ in composition of gynzenosides.
  • The mechanism of action: Ginzenosides have various effects on the nervous system, including stimulating the release of neurotransmitters (for example, acetylcholine, dopamine, serotonin), improving blood circulation in the brain and protecting neurons from oxidative stress and inflammation. Some studies show that ginseng can improve energy metabolism in the brain.
  • Efficiency: Clinical studies of ginseng showed positive results regarding the improvement of cognitive functions, especially attention, memory and reaction speed. However, research results also vary depending on the type of ginseng, dosage, duration of admission and characteristics of participants. Some studies show that ginseng can be more effective for improving cognitive functions in healthy people than in people with cognitive impairment.
  • Safety: Ginseng is usually considered safe with short -term use (up to several months). Possible side effects include insomnia, nervousness, headache, stomach disorder and an increase in blood pressure. Ginseng can interact with some drugs such as anticoagulants, antidepressants and drugs for the treatment of diabetes. It is not recommended to take ginseng to pregnant and nursing women.
  • Recommended dosages: Dosages of ginseng vary depending on the type of ginseng and the concentration of gynzenosides. It is usually recommended to take 200-400 mg of ginseng extract per day. It is important to choose standardized extracts containing a certain amount of ginzenosides.

• Bacopa Monnieri (Brahmi): The plant used in Ayurvedic medicine to improve memory and training.

  • Composition: Bacopa Monnieri contains bacosides – triterpenoid saponins, which are considered the main biologically active components.
  • The mechanism of action: Bacosides have an antioxidant, anti -inflammatory and neuroprotective effect. It is assumed that they improve neural transmission, modulate neurotransmitter systems (for example, acetylcholine) and contribute to the growth of dendrites, which can improve synaptic plasticity and training.
  • Efficiency: The clinical studies of Bacopa Monnieri showed positive results regarding improvement of memory, attention and speed of information processing, especially in the elderly and people with mild cognitive impairment. Some studies also show that Bacopa Monnieri can improve training and memorizing new information.
  • Safety: Bacopa Monnieri is usually considered safe subject to the recommended dosages. Possible side effects include stomach disorder, nausea, dry mouth and fatigue.
  • Recommended dosages: It is usually recommended to take 300-450 mg of Bacopa Monnieri extract per day, divided into several receptions. It is important to choose standardized extracts containing a certain amount of bacosides.

• Kurkuma (Curcuma longa): The spice containing curcumin is a powerful antioxidant and anti -inflammatory compound.

  • Composition: Turmeric contains curcuminoids, mainly curcumin, Demetoxyculsumin and bisdemeatoxyculsumin. Kurkumin is the most studied and biologically active component.
  • The mechanism of action: Kurkumin has a powerful antioxidant and anti -inflammatory effect, protecting neurons from damage to free radicals and inflammation. It can also improve blood circulation in the brain, stimulate neurogenesis (the formation of new neurons) and modulate neurotransmitter systems. Some studies show that Kurkumin can reduce the formation of amyloid plaques characteristic of Alzheimer’s disease.
  • Efficiency: Clinical studies of Kurkumin showed positive results regarding the improvement of cognitive functions, especially memory and attention, in the elderly. Some studies also show that curcumin can improve mood and reduce the symptoms of depression. However, the bioavailability of curcumin is limited, therefore, to achieve the optimal effect, it is recommended to take curcumin with piperin (black pepper component), which improves its absorption.
  • Safety: Turmeric and curcumin are usually considered safe subject to the recommended dosages. Possible side effects include stomach disorder, nausea and diarrhea. Kurkumin can interact with some drugs such as anticoagulants.
  • Recommended dosages: The dosages of curcumin vary depending on the concentration and bioavailability. It is usually recommended to take 500-2000 mg of curcumin per day, divided into several tricks, combined with piperin.

• Rosemary (Rosmarinus Officinalis): An aromatic plant containing rosemary acid and other antioxidants.

  • Composition: Rosemary contains rosemary acid, carnosole, carnosyic acid and other antioxidant compounds.
  • The mechanism of action: Rosemary acid and other antioxidants in rosemary have a neuroprotective effect, protecting neurons from oxidative stress and inflammation. The aroma of rosemary can also stimulate cognitive functions, improving memory and attention.
  • Efficiency: Some studies show that the aroma of rosemary can improve memory and attention. Other studies have shown that taking rosemary extract can improve cognitive functions in the elderly.
  • Safety: Rosemary is usually considered safe when used as a seasoning. When taking additives, side effects are possible, such as stomach disorder. It is not recommended to take large doses of rosemary to pregnant women.
  • Recommended dosages: The dosage of rosemary extract varies depending on the concentration of active substances.

II. Amino acids and neurotransmitters

Some amino acids and neurotransmitters play an important role in cognitive functions and can be used as dietary supplements to improve memory.

• L-theanine: The amino acid contained in tea (Camellia sinensis).

  • Composition: L-theanine is a unique amino acid that is not involved in the synthesis of proteins.
  • The mechanism of action: L-theanine increases the level of neurotransmitters, such as Gaba, Dopamine and serotonin, which have a calming and relaxing effect. It can also increase alpha wave activity in the brain, which is associated with a state of relaxed vigilance. L-theanine can improve concentration and attention, while reducing anxiety and stress.
  • Efficiency: Clinical studies have shown that L-theanine can improve cognitive functions, especially the attention and reaction rate, especially in combination with caffeine. It can also reduce anxiety and stress, which indirectly improves cognitive functions.
  • Safety: L-theanine is usually considered safe. Side effects are rare and can include headache and drowsiness.
  • Recommended dosages: It is usually recommended to take 100-200 mg of L-theanine per day.

• Acetyl-L-carnitine (Alcar): Amino acid participating in energy metabolism in cells.

  • Composition: Acetyl-L-carnitine is an acetylated form of L-carnitine.
  • The mechanism of action: Alcar improves energy metabolism in mitochondria, increasing the production of ATP – the main source of energy for cells. It also has antioxidant properties and can protect neurons from damage to free radicals. Alcar can increase the level of acetylcholine, neurotransmitter, important for memory and learning.
  • Efficiency: Alcar clinical studies showed positive results regarding the improvement of cognitive functions, especially memory and attention, in older people and people with mild cognitive impairment. Some studies also show that Alcar can improve mood and reduce depression symptoms.
  • Safety: Alcar is usually considered safe subject to the recommended dosages. Possible side effects include stomach disorder, insomnia and nervousness.
  • Recommended dosages: It is usually recommended to take 500-2000 mg Alcar per day, divided into several receptions.

• Holin (Choline): A necessary nutrient element that is important for the synthesis of acetylcholine.

  • Composition: Kholin is a water -soluble nutrient contained in many foods.
  • The mechanism of action: Kholin is the predecessor of acetylcholine, neurotransmitter, playing a key role in memory, training and muscle control. Sufficient choline consumption is necessary to maintain the optimal level of acetylcholine in the brain.
  • Efficiency: Clinical studies have shown that choline consumption can improve cognitive functions, especially memory in the elderly. Some studies also show that choline can be useful for the development of fetal brain during pregnancy.
  • Safety: Kholin is usually considered safe subject to the recommended dosages. Possible side effects include the fish smell of the body, the stomach disorder and a decrease in blood pressure.
  • Recommended dosages: The recommended daily dose of choline is 425 mg for women and 550 mg for men. Kholin can be obtained from food, such as eggs, liver and soy, as well as from additives, such as cholina bartratrate and alpha ggivos (alpha-glycerylphosphyrylholin).

III. Vitamins and minerals

Some vitamins and minerals play an important role in cognitive functions and can be useful for maintaining memory.

• B vitamins B (B1, B6, B12, folic acid): It is necessary for energy metabolism in the brain and the synthesis of neurotransmitters.

  • Composition: B vitamins are a group of water -soluble vitamins that play an important role in cell metabolism.
  • The mechanism of action: Vitamins B1, B6 and B12 are involved in energy metabolism in the brain, providing neurons with the necessary energy for functioning. Folic acid is necessary for the synthesis of DNA and RNA, as well as for amino acid metabolism. B vitamins deficiency can lead to cognitive disorders.
  • Efficiency: Clinical studies have shown that taking B vitamins can improve cognitive functions, especially memory and attention, in older people with a deficiency of these vitamins. Some studies also show that group B vitamins can reduce the risk of dementia.
  • Safety: B vitamins are usually considered safe subject to the recommended dosages. High doses of vitamin B6 can cause neurological problems.
  • Recommended dosages: Recommended daily doses of B vitamins vary depending on age and health.

• Vitamin D: It is important for brain health and cognitive functions.

  • Composition: Vitamin D is a fat -soluble vitamin that is synthesized in the skin under the influence of sunlight.
  • The mechanism of action: Vitamin D plays an important role in the development and functioning of the brain. It participates in neurogenesis, synaptic plasticity and regulation of neurotransmitter systems. Vitamin D deficiency is associated with an increased risk of cognitive impairment and dementia.
  • Efficiency: Clinical studies have shown that vitamin D intake can improve cognitive functions in people with vitamin D.
  • Safety: Vitamin D is usually considered safe subject to the recommended dosages. High doses of vitamin D can cause hypercalcemia (an increased level of calcium in the blood).
  • Recommended dosages: The recommended daily dose of vitamin D is 600-800 IU (international units).

• Magnesium: Participates in neural gear and synaptic plasticity.

  • Composition: Magnesium is a mineral that plays an important role in many biochemical processes in the body.
  • The mechanism of action: Magnesium is involved in neural gear, synaptic plasticity and regulation of neurotransmitter systems. It also has a neuroprotective effect. Magnesium deficiency is associated with an increased risk of cognitive impairment.
  • Efficiency: Clinical studies have shown that the intake of magnesium can improve cognitive functions, especially memory and attention, in older people.
  • Safety: Magnesium is usually considered safe subject to the recommended dosages. High doses of magnesium can cause diarrhea.
  • Recommended dosages: The recommended daily dose of magnesium is 400-420 mg for men and 310-320 mg for women.

• Zinc: It is important for neural function and protection against oxidative stress.

  • Composition: Zinc is a mineral that plays an important role in many biochemical processes in the body.
  • The mechanism of action: Zinc is involved in neural function, synaptic plasticity and protection against oxidative stress. Zinc deficiency is associated with an increased risk of cognitive disorders.
  • Efficiency: Clinical studies have shown that zinc intake can improve cognitive functions, especially memory and attention, in older people with zinc deficiency.
  • Safety: Zinc is usually considered safe subject to the recommended dosages. High doses of zinc can cause nausea and vomiting.
  • Recommended dosages: The recommended daily dose of zinc is 11 mg for men and 8 mg for women.

IV. Omega-3 fatty acids

Omega-3 fatty acids, especially EPA (eicopascentaenoic acid) and DHA (non-oxahexaenic acid), are necessary for the health of the brain and cognitive functions.

• Composition: Omega-3 fatty acids are polyunsaturated fatty acids, which are found in fish, seafood and some vegetable oils.
  • The mechanism of action: DHA is the main structural component of neurons membranes, providing their flexibility and functionality. EPA and DHA have anti -inflammatory properties and can protect neurons from damage. Omega-3 fatty acids also participate in neurotransmitter alarm and synaptic plasticity.
  • Efficiency: Clinical studies have shown that the intake of omega-3 fatty acids can improve cognitive functions, especially memory and attention, in the elderly. Some studies also show that omega-3 fatty acids can reduce the risk of dementia.
  • Safety: Omega-3 fatty acids are usually considered safe subject to the recommended dosages. High doses of omega-3 fatty acids can cause blood thinning and stomach disorder.
  • Recommended dosages: The recommended daily dose of omega-3 fatty acids is 250-500 mg EPA and DHA.

V. Other dietary supplements for memory

In addition to the above, there are a number of other dietary supplements that are advertised to improve memory, but their effectiveness and safety require further study.

• Piracetam: Nootropic drug that improves cognitive functions. Piracetam is not registered as dietary supplements in many countries. Its use should be carried out under the supervision of a doctor.

  • Composition: Piracetam is a derivative of the gamma-aminomatic acid (Gaba).
  • The mechanism of action: Piracetam improves microcirculation in the brain, stimulates energy metabolism in neurons and improves the transmission of nerve impulses.
  • Efficiency: Clinical studies have shown that piracetams can improve cognitive functions in people with cognitive impairment caused by various causes, such as stroke, head injury and dementia.
  • Safety: Piracetam is usually considered safe subject to the recommended dosages. Possible side effects include nervousness, insomnia and stomach disorder.
  • Recommended dosages: The dosages of piracetam vary depending on the state of health.

• Phosphateidix (PS): Phospholipid, which is part of cell membranes, especially in the brain.

  • Composition: Phosphatidylserin is a phospholipid that is contained in all cells of the body, but especially in the brain.
  • The mechanism of action: PS is an important structural component of neurons membranes, ensuring their flexibility and functionality. It also participates in neural transmission, synaptic plasticity and regulation of neurotransmitter systems.
  • Efficiency: Clinical studies have shown that PS intake can improve cognitive functions, especially memory and attention, in older people and people with mild cognitive impairment.
  • Safety: PS is usually considered safe subject to the recommended dosages. Possible side effects include stomach disorder and insomnia.
  • Recommended dosages: It is usually recommended to take 100-300 mg PS per day.

• Citalopram: Selective inhibitor of the reverse capture of serotonin (SIOS) used to treat depression. Citalopram is a drug and does not belong to dietary supplements. Its use should be carried out strictly under the supervision of a doctor.

  • Composition: Citalopram is an antidepressant belonging to the SIOS class.
  • The mechanism of action: Citalopram blocks the reverse capture of serotonin in synapses, increasing its concentration in the intercellular space. This improves the transmission of nerve impulses and has an antidepressant effect.
  • Efficiency: Citalopram is effective for the treatment of depression, anxiety disorders and obsessive-compulsive disorders. Some studies show that citralopram can improve cognitive functions in people with depression.
  • Safety: Citalopram can cause side effects, such as nausea, insomnia, a decrease in libido and dizziness. It is not recommended to stop taking citralopram sharply, as this can cause cancellation syndrome. Citalopram can interact with other drugs.
  • Recommended dosages: The dosages of citralopram vary depending on the state of health and should be determined by the doctor.

VI. Important factors that should be taken into account when choosing a dietary supplement for memory:

• Reasons for memory deterioration: Before taking any dietary supplements, it is important to determine the cause of memory deterioration. In some cases, the cause may be a deficiency of nutrients, stress, depression, lack of sleep or other medical conditions. In such cases, it is necessary to eliminate the root cause of the problem, and not just rely on dietary supplements.
• Consultation with a doctor: Before taking any dietary supplements for memory, you need to consult a doctor, especially if you have any medical conditions or you take any medication. The doctor will be able to evaluate your health status, determine potential risks and interactions with medicines and recommend the most suitable additives.
• Quality and safety of products: It is important to choose dietary supplements from reliable manufacturers who adhere to quality and safety standards. Make sure that the products are tested for the content of harmful substances and corresponds to the declared composition.
• Individual reaction: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body. Some people can feel an improvement in cognitive functions after taking dietary supplements, while others will not notice any effect. It is important to carefully monitor your reaction to additives and stop taking it if any side effects occur.
• Realistic expectations: Bades are not a miraculous tool and cannot completely restore the lost memory. They can only support cognitive functions and improve memory to a certain extent. It is important to have realistic expectations and combine a reception of dietary supplements with a healthy lifestyle, including proper nutrition, physical exercises, mental activity and sufficient sleep.
• Interaction with drugs: Some dietary supplements can interact with medicines, enhancing or weakening their effect. It is important to inform the doctor about all your dietary supplements in order to avoid undesirable interactions.
• Side effects: Bades can cause side effects, especially with high doses. It is important to carefully study information about side effects and observe the recommended dosages.

VII. Alternative approaches to improving memory:

In addition to taking dietary supplements, there are other approaches to improving memory, which can be no less effective.

• Healthy nutrition: Proper nutrition plays an important role in the health of the brain and cognitive functions. It is recommended to consume foods rich in antioxidants, omega-3 fatty acids, vitamins and minerals.
• Exercise: Physical exercises improve blood circulation in the brain and stimulate neurogenesis. It is recommended to engage in physical exercises regularly, at least 30 minutes a day.
• Mental activity: Mental activity helps maintain the brain in tone and improves cognitive functions. It is recommended to engage in reading, solving crosswords, studying new languages ​​and other types of mental activity.
• Sufficient sleep: A sufficient sleep is necessary to restore the brain and consolidate memory. It is recommended to sleep at least 7-8 hours a day.
• Reducing stress: Chronic stress can negatively affect cognitive functions. It is recommended to use stress management methods such as meditation, yoga and breathing exercises.
• Social activity: Social activity stimulates the brain and improves cognitive functions. It is recommended to communicate with friends and family, participate in public events and engage in volunteer activities.
• Mnemonic techniques: Mnemonic techniques are methods for memorizing information that help improve memory. Examples of mnemonic techniques include the locus method, the association method and the rhyme method.

In conclusion, the choice of dietary supplement for memory is an individual solution that should be made on the basis of a thorough analysis of the composition, efficiency, safety and possible interactions with drugs. It is important to consult a doctor before starting to take any dietary supplements, and combine the use of dietary supplements with a healthy lifestyle, including proper nutrition, physical exercises, mental activity and sufficient sleep. Remember that dietary supplements are not a panacea, and they cannot replace a healthy lifestyle and medical care.