How to improve memory with dietary supplements? - Yes Global продукция

How to improve memory with the help of dietary supplements: full leadership

Section 1: understanding of memory and factors affecting it

Memory is a complex cognitive process that includes coding, storing and extracting information. It can be divided into several types, each of which is responsible for different aspects of information processing:

Sensory memory: Short -term retention of sensory information (visual, auditory, tactile) for a split second. Example: an instant image from the outbreak of a camera.
Short -term memory (working memory): Holding information in the mind for a short period of time (usually a few seconds) to perform current tasks. Example: memorizing a telephone number to get it immediately.
Long -term memory: Storage of information for a long period of time, from several minutes to all life. Divided into:
- Declarative (obvious) memory: The memory of the facts and events that can be consciously recalled and told. Divided into:
  - Episodic memory: The memory of autobiographical events (for example, what you ate for breakfast).
  - Semantic memory: The memory of general knowledge, facts and concepts (for example, the capital of France).
- Non -coolate (implicit) memory: Memory that manifests itself in behavior and skills, without conscious recall. Divided into:
  - Procedure memory: The memory of skills and habits (for example, cycling).
  - Price: The influence of previous experience on perception and reaction to new incentives.
  - Classic determination: The formation of associations between stimuli (for example, the reaction of salivation to the sound of a call).
  - Non -accerative training: Changing behavior in response to the re -exposure of the same stimulus (for example, addiction to the noise).

Factors affecting memory:

Many factors can affect memory, both positively and negatively. Understanding these factors is critical of developing memory improvement strategies, including a change in lifestyle and, possibly, the use of dietary supplements.

Age: With age, natural changes in the brain occur, which can affect memory and cognitive functions. For example, the volume of the hippocampus, the area of the brain, is critical for the formation of new memories, may decrease.
Genetics: A genetic predisposition plays a role in cognitive abilities, including memory. For example, some genes are associated with an increased risk of developing Alzheimer’s disease, which is characterized by a progressive memory loss.
Life:
- Nutrition: An unbalanced diet, a deficiency of certain vitamins and minerals (for example, vitamin B12, omega-3 fatty acids) can negatively affect memory. Excessive consumption of processed products, sugar and saturated fats can also harm cognitive function.
- Physical activity: Regular physical exercises improve blood circulation in the brain, stimulate the growth of new neurons (neurogenesis) and increase the level of the neurotrophic factor of the brain (BDNF), a protein that supports the health and survival of neurons.
- Dream: During sleep, the brain processes and consolidates information, forming long -term memories. The lack of sleep can lead to a deterioration in memory, concentration of attention and cognitive functions.
- Stress: Chronic stress can increase the level of cortisol, stress hormone, which can damage neurons in the hippocampus and worsen memory.
- Mental activity: Regular mental activity, such as reading, solving puzzles, studying new skills, helps to maintain cognitive functions and prevents an age -related decrease in memory.
- Social activity: Communication with other people, participation in social events stimulate the brain and can improve cognitive functions.
Diseases and conditions:
- Alzheimer’s disease: Neurodegenerative disease, characterized by a progressive loss of memory and cognitive functions.
- Parkinson’s disease: Neurodi -generative disease that can affect memory and cognitive functions.
- Scattered sclerosis: Autoimmune disease that can affect the brain and spinal cord, causing problems with memory and cognitive functions.
- Stroke: Violation of the blood supply to the brain, which can lead to damage to the brain and memory problems.
- Depression: A mental disorder that can cause problems with memory, concentration of attention and motivation.
- Alarm disorders: Mental disorders that can cause concern, fear and problems with concentration, which can affect memory.
- Hypothyroidism: The insufficient function of the thyroid gland, which can cause problems with memory and cognitive functions.
- Deficiency of vitamins and minerals: The deficiency of vitamin B12, folic acid, iron and other nutrients can negatively affect memory.
Medicines: Some drugs can cause side effects that affect memory, such as anticholinergic drugs, benzodiazepines and some antidepressants.

Section 2: Bad to improve memory: review and scientific data

Many biologically active additives (dietary supplements) are positioned as means for improving memory and cognitive functions. It is important to approach their choice with caution, given the scientific data and potential risks. It is necessary to consult a doctor before taking any dietary supplements, especially if you have any diseases or you take medications.

2.1. Omega-3 fatty acids:

The mechanism of action: Omega-3 fatty acids, especially EPA (eicopascentacoic acid) and DHA (non-oxahexenoic acid), are important components of the cell membranes of the brain. DHA plays a key role in the development and functioning of the brain. Omega-3 fatty acids have anti-inflammatory properties and can improve blood circulation in the brain.
Scientific data: Some studies show that the intake of omega-3 fatty acids can improve memory and cognitive functions in older people and people with moderate cognitive impairment. However, research results are ambiguous.
Sources: Fish oil, linseed oil, chia seeds, walnuts.
Recommendations: The recommended dose of EPA and DHA is about 1-2 grams per day.

2.2. B vitamins B:

The mechanism of action: Vitamins of group B (especially B12, B6 and folic acid) play an important role in the metabolism of neurotransmitters, such as serotonin, dopamine and norepinephrine, which are involved in the regulation of mood, concentration and memory. Vitamin B12 is necessary for the health of nerve cells and the formation of myelin, the protective membrane surrounding the nerve fibers.
Scientific data: B vitamins deficiency can lead to a deterioration in memory and cognitive functions. B vitamins Adders can improve memory in people with a deficiency of these vitamins. However, studies of the effectiveness of group B vitamins to improve memory in people without deficiency give conflicting results.
Sources: Meat, fish, eggs, dairy products, green leafy vegetables, legumes.
Recommendations: The dosage of group B vitamins depends on individual needs and the presence of a deficit. It is recommended to consult a doctor.

2.3. Ginkgo biloba:

The mechanism of action: Ginkgo biloba improves blood circulation in the brain, has antioxidant properties and can protect the nerve cells from damage. It is believed that ginkgo biloba improves cognitive functions, especially memory and concentration of attention.
Scientific data: Some studies show that ginkgo bilobe can improve memory and cognitive functions in people with Alzheimer’s disease and other forms of dementia. However, research results are ambiguous.
Sources: Extract of ginkgo biloba wood leaves.
Recommendations: A dose of 120-240 mg per day is usually recommended.

2.4. Gotha Kola (Asian Centella):

The mechanism of action: Gota Cola can improve blood circulation in the brain, have antioxidant properties and stimulate the growth of nerve cells. It is believed that Gotha Cola improves memory, concentration of attention and reduces anxiety.
Scientific data: Some studies show that Gotha Cola can improve memory and cognitive functions in healthy people and people with moderate cognitive impairment.
Sources: The Asian Centella plant (Gotu Kola).
Recommendations: The dose is usually recommended 60-120 mg per day.

2.5. BACOPA Monnieri:

The mechanism of action: Bakop Monieri has antioxidant and anti -inflammatory properties, can improve blood circulation in the brain and protect the nerve cells from damage. It is believed that Bakop Monieri improves memory, training and cognitive functions.
Scientific data: Some studies show that Monieri Bakop can improve memory and training in healthy people and people with age -related cognitive disorders.
Sources: Growing Bakop Monery.
Recommendations: A dose of 300 mg per day is usually recommended.

2.6. Phosphateidixine:

The mechanism of action: Phospatylserin is phospholipid, which is an important component of cell membranes of the brain. It plays a role in transmitting signals between nerve cells and maintaining cognitive functions.
Scientific data: Some studies show that phosphatidylserin can improve memory, attention and cognitive functions in older people and people with Alzheimer’s disease.
Sources: Soybean beans, cabbage, chicken breast. Also available in the form of additives.
Recommendations: Usually a dose of 100-300 mg per day is recommended.

2.7. Acetyl-L-carnitine:

The mechanism of action: Acetyl-L-carnitine is an amino acid that plays a role in energy metabolism in cells, including neurons. It can improve the function of mitochondria, energy stations, and protect nerve cells from damage.
Scientific data: Some studies show that acetyl-L-carnitine can improve memory, attention and cognitive functions in older people and people with Alzheimer’s disease.
Sources: Meat, fish, dairy products. Also available in the form of additives.
Recommendations: The dose is usually recommended 500-1500 mg per day.

2.8. Creatine:

The mechanism of action: Creatine plays a role in energy metabolism in cells, including neurons. It can improve cognitive functions, especially in conditions of stress or lack of sleep.
Scientific data: Some studies show that creatine can improve memory and cognitive functions in vegetarians and vegans, which usually have a lower level of creatine in the body.
Sources: Meat, fish. Also available in the form of additives.
Recommendations: Usually a dose of 3-5 grams per day is recommended.

2.9. Curcumin:

The mechanism of action: Kurkumin is an active component of turmeric, spices with strong antioxidant and anti -inflammatory properties. It can protect nerve cells from damage and improve cognitive functions.
Scientific data: Some studies show that Kurkumin can improve memory and cognitive functions in the elderly and people with Alzheimer’s disease. However, the bioavailability of curcumin is low, so it is recommended to take it in a form that improves absorption (for example, with piperin).
Sources: Turmeric. Also available in the form of additives.
Recommendations: The dosage depends on the shape of the turmeric.

2.10. Rozel Rozovaya (Rhodiola Rosea):

The mechanism of action: Rozeroen is a pink is an adaptogen that can help the body cope with stress. It can improve cognitive functions, reduce fatigue and improve mood.
Scientific data: Some studies show that the rodel of pink can improve memory, concentration and cognitive functions in conditions of stress and fatigue.
Sources: The godel plant is pink.
Recommendations: Usually a dose of 200-600 mg per day is recommended.

2.11. L-theanine:

The mechanism of action: L-theanine is an amino acid that is contained in tea. It can improve concentration, reduce anxiety and improve sleep.
Scientific data: Some studies show that L-theanine can improve memory and cognitive functions in combination with caffeine.
Sources: Tea. Also available in the form of additives.
Recommendations: Usually a dose of 100-200 mg per day is recommended.

2.12. Caffeine:

The mechanism of action: Caffeine is a stimulant that can improve concentration, vigor and memory.
Scientific data: Studies show that moderate caffeine consumption can improve cognitive functions. However, excessive caffeine consumption can cause anxiety, insomnia and other side effects.
Sources: Coffee, tea, chocolate, energy drinks.
Recommendations: Moderate caffeine consumption (up to 400 mg per day) is considered safe for most people.

2.13. Vitamin D:

The mechanism of action: Vitamin D plays an important role in the development and functioning of the brain. It can affect the growth of nerve cells, the transmission of signals between nerve cells and the protection of nerve cells from damage.
Scientific data: Vitamin D deficiency can lead to a deterioration in memory and cognitive functions. Vitamin D additives can improve memory in people with vitamin D.
Sources: Sunlight, fatty fish, eggs, dairy products. Also available in the form of additives.
Recommendations: The dosage of vitamin D depends on the level of vitamin D in the blood. It is recommended to consult a doctor.

2.14. Magnesium:

The mechanism of action: Magnesium plays an important role in transmitting signals between nerve cells and maintaining cognitive functions. It can improve the plasticity of the brain, the ability of the brain to teach and adapt.
Scientific data: Magnesium deficiency can lead to a deterioration in memory and cognitive functions. Magnesium additives can improve memory in people with magnesium deficiency.
Sources: Green sheet vegetables, nuts, seeds, legumes. Also available in the form of additives.
Recommendations: The dosage of magnesium depends on individual needs and the presence of a deficiency. It is recommended to consult a doctor.

Section 3: how to choose and take dietary supplements for memory

The selection and receiving dietary supplement to improve memory requires a conscious approach. Follow the following recommendations:

Consult a doctor: Before taking any dietary supplements, especially if you have any diseases or you take medicines, be sure to consult a doctor. The doctor will be able to evaluate your health status, determine possible contraindications and choose the optimal dosage. It is important to discuss with the doctor possible interactions of dietary supplements with medicines that you are already taking.
Determine your needs: Think about what aspects of memory you want to improve (for example, short -term memory, long -term memory, concentration). Different dietary supplements can be more effective for different purposes. Determine if you have a shortage of any vitamins or minerals that can affect memory.
Study scientific data: Do not rely only on advertising and reviews. Look for scientific research confirming the effectiveness and safety of dietary supplements that you are interested in. Pay attention to the sample size in the study, research methodology and results. Keep in mind that research results can be contradictory.
Choose quality products: Buy dietary supplements only from trusted manufacturers and in reliable stores. Pay attention to the certification of the product and the presence of quality signs. Make sure that the product does not contain harmful impurities. Check the expiration date of the product.
Observe the dosage: Do not exceed the recommended dosage indicated on the packaging or prescribed by a doctor. High doses of some dietary supplements can be dangerous to health.
Be patient: The effect of taking dietary supplements may not appear immediately. Usually it takes several weeks or months of regular reception to notice improvements.
The Vedas Diary: Write down which dietary supplements you accept in what dosage and what changes you notice in your memory and cognitive functions. This will help you evaluate the effectiveness of dietary supplements and identify possible side effects.
Pay attention to side effects: If you notice any side effects after the start of taking Bad, stop taking it and consult a doctor.
Integrate dietary supplements in a healthy lifestyle: Bades are not a magic tablet. To improve memory and cognitive functions, it is also important to lead a healthy lifestyle, including a balanced diet, regular physical exercises, sufficient sleep and mental activity.
Consider the individual characteristics: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body, such as age, state of health, genetic predisposition and lifestyle.

Section 4: Life Life to improve memory: supplementing dietary supplements

Bades can be a useful addition, but they are not a replacement for a healthy lifestyle. To maximize memory improvement, it is necessary to combine the receipt of dietary supplements with other strategies:

Balanced nutrition: Eat varied and balanced, consuming a lot of fruits, vegetables, whole grain products, low -fat protein and healthy fats. Limit the consumption of processed products, sugar and saturated fats.
Regular physical exercises: Do physical exercises for at least 30 minutes of most days of the week. Physical activity improves blood circulation in the brain, stimulates the growth of new neurons and increases the BDNF level.
Sufficient sleep: Sleep at least 7-8 hours a day. During sleep, the brain processes and consolidates information, forming long -term memories.
Stress management: Learn to manage stress using relaxation techniques, such as meditation, yoga or deep breathing. Chronic stress can damage neurons in the hippocampus and worsen memory.
Mental activity: Contactly engage in mental activity, such as reading, solving puzzles, studying new skills. Mental activity helps maintain cognitive functions and prevents age -related memory decrease.
Social activity: Communicate with friends and family, participate in social events. Social activity stimulates the brain and can improve cognitive functions.
Memory training: Use memory training techniques, such as mnemonics, locus method or interval repetition. Regular memory training helps to improve the ability to memorize and remember information.
Organization and planning: Organize your life and plan your business. Use organizers, lists of affairs and other tools to help yourself remember important information and perform tasks.
Creating a positive situation: Surround yourself with a positive environment and avoid negative thoughts and emotions. A positive attitude can improve memory and cognitive functions.
Training in new skills: The study of new languages, playing musical instruments or the development of new technologies can stimulate the brain and improve cognitive functions.

Section 5: Mnemics and strategies to improve memory

In addition to dietary supplements and a healthy lifestyle, there are various mnemonics and strategies that can help improve memory:

Association method: Create associations between new information and what you already know. The more vivid and unusual the association will be, the easier it will be for you to remember the information.
Locus method (place method): Imagine a familiar place (for example, your apartment) and connect the elements that need to be remembered with different places in this place. To recall the information, just “take a walk” in this place in your imagination.
Acronyms and abbreviations method: Create acronymes (words formed from the first letters of words in the phrase) or abbreviation (reduction of words) to memorize lists or sequences.
Method Riffm and Song: Turn the information into rhyme or songs. Music and rhythm can facilitate the memorization of information.
Preview: Create bright and memorable visual images of information that needs to be remembered.
Repetition: Repeat the information several times to fix it in memory. Use interval repetition, repeating the information through increasing time intervals.
Active hearing and reading: During the hearing or reading, actively participate in the process, ask questions, make notes and retell the information in your own words.
Disruption of information into parts: Break large volumes of information into smaller and controlled parts.
Training others: Teaching other people that you want to remember can help you better understand and remember this information.
Using cards (Flashcards): Write down questions and answers on the cards and use them for self -testing and repeating information.
Using technology: Use applications and memory training programs such as Lumosity, Elevate or Memrise.

Section 6: Cautions and side effects of dietary supplements

Despite potential benefits, it is important to remember the possible risks and side effects associated with the intake of dietary supplements:

Interactions with drugs: Some dietary supplements can interact with medicines that you take by enhancing or weakening their effect. This can lead to undesirable side effects or reducing treatment effectiveness.
Side effects: Some dietary supplements can cause side effects, such as stomach disorder, headache, nausea, diarrhea, allergic reactions.
Poor products: Some manufacturers can produce dietary supplements containing harmful impurities or not containing declared ingredients.
Lack of sufficient scientific data: The effectiveness and safety of some dietary supplements have not been sufficiently studied.
Excessive use: Excessive use of some dietary supplements can be dangerous to health.
Addiction: Although most dietary supplements do not cause physical dependence, some people can develop psychological dependence on them.
Do not replace treatment: Bades are not a replacement for the full treatment of diseases.

It is important to remember:

Always consult a doctor before taking any dietary supplements.
Buy dietary supplements only from trusted manufacturers and in reliable stores.
Follow the recommended dosage.
Pay attention to side effects.
Do not use dietary supplements as a replacement for full treatment.

Section 7: Prospects for research in the field of dietary and memory

Studies in the field of dietary supplements and memory continue, and scientists are actively studying new substances and combinations that can improve cognitive functions. Promising areas of research include:

Studying the effect of intestinal microbioma on the brain: More and more data indicates that the composition of the intestinal microbioma can affect cognitive functions, including memory. Probiotics and prebiotics are investigated, which can improve the intestinal microbia and thereby improve memory.
Studying the role of neo -spammering in cognitive impairment: Neuro -sparrowing, inflammation in the brain, can play a role in the development of cognitive disorders, such as Alzheimer’s disease. Substances with anti -inflammatory properties are investigated, which can reduce neuro -sleeping and improve memory.
Studying the influence of genes on the effectiveness of dietary supplements: Genes can affect how the body reacts to dietary supplements. The possibility of a personalized approach to the choice of dietary supplements based on a human genetic profile is investigated.
Development of new formulas of dietary supplements that improve bioavailability: Bioavailability, the body’s ability to absorb and use a substance is an important factor affecting the effectiveness of dietary supplements. New dietary supplements are being developed that improve bioavailability.
Studying combinations of dietary supplements: Combinations of dietary supplements can be more effective than individual dietary supplements. Various combinations of dietary supplement are investigated to improve memory and cognitive functions.
Studying the influence of dietary supplements on neuroplasticity: Neuroplasticity, the ability of the brain to change and adapt, is an important factor that determines the ability to learn and memorize. Bades that can improve neuroplasticity are investigated.

Future research in this area promises new opportunities for improving memory and cognitive functions using dietary supplements and other strategies.

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