Bad for the brain: recommendations for use

Bad for the brain: recommendations for use

I. Fundamentals of nutritional brain support

1. The brain is a demanding consumer: The brain, despite the relatively small weight (about 2% of the total body weight), consumes up to 20% of the body’s energy. It is extremely sensitive to a deficiency of nutrients, since for its optimal functioning a constant and stable influx of glucose, oxygen, amino acids, fatty acids, vitamins and minerals is necessary. The disadvantage of these elements can lead to a decrease in cognitive functions, worsening memory, concentration, mood, and even to the development of neurodegenerative diseases.

2. Hematoencephalic barrier (GEB): GEB is a specialized physiological barrier between the circulatory system and the central nervous system (central nervous system), which protects the brain from potentially dangerous substances, such as toxins, pathogens and inflammatory agents. However, the GEB also complicates the penetration of many beneficial substances into the brain, including some drugs and nutrients. Therefore, when choosing dietary supplements for the brain, it is necessary to take into account their ability to overcome the GEB or have an indirect positive effect on the brain function through other mechanisms.

3. Inflammation and oxidative stress: Inflammation and oxidative stress are two key factors that negatively affect the health of the brain. Inflammation can be caused by various causes, including infections, autoimmune diseases, chronic stress and unhealthy nutrition. Oxidative stress occurs when the balance between the formation of free radicals and antioxidant protection of the body is disturbed. Free radicals damage brain cells, including neurons, which can lead to a decrease in cognitive functions and the development of neurodegenerative diseases.

4. Neurotransmitters and their role: Neurotransmitters are chemicals that transmit signals between neurons in the brain. They play a key role in the regulation of mood, memory, concentration of attention, sleep and other cognitive functions. The most important neurotransmitters include:

   • Acetylcholine: Participates in the processes of training, memory and attention.
   • Dofamine: Associated with motivation, pleasure and motor activity.
   • Serotonin: Regulates mood, sleep and appetite.
   • Norepinephrine: It affects attention, vigor and stress reaction.
   • Gamk (gamma-aminobral acid): It has a soothing and anti-lane effect.
   • Glutamate: The main exciting neurotransmitter is involved in learning and memory processes.

   Maintaining the optimal level of neurotransmitters is important for normal brain function. Some dietary supplements can affect the synthesis, release or metabolism of neurotransmitters, thereby improving cognitive functions and mood.

5. The intestine-mozg here: More and more studies are confirmed by the close connection between the intestines and the brain, known as the axis of the intestines. The intestinal microbiota (a set of bacteria, viruses and other microorganisms inhabiting the intestines) plays an important role in the regulation of the immune system, inflammation and the production of neurotransmitters. Dysbiosis (microbiotic balance) can negatively affect the health of the brain and cognitive functions. Therefore, maintaining a healthy microbiota with probiotics and prebiotics can have a positive effect on the brain.

II. Key dietary supplement to improve cognitive functions

1. Omega-3 fatty acids (EPA and DHA): Omega-3 fatty acids, especially EPA (eicopascentachaneic acid) and DHA (non-posagexaic acid), are important structural components of the cell membranes of the brain. DHA is especially important for the development of the brain in childhood and maintaining cognitive functions in adulthood. Omega-3 fatty acids have anti-inflammatory properties and can protect the brain from damage caused by oxidative stress.

   • Recommendations for use: The recommended daily dose of DHA to maintain brain health is 250-500 mg. For people with cognitive disorders or depression, the dose can be increased under the supervision of a doctor. Omega-3 fatty acids are best absorbed with food containing fats. It is important to choose high -quality additives obtained from proven sources (for example, wild fish, kril) and cleaned of heavy metals.

2. B vitamins B: B vitamins play an important role in the metabolism of energy in the brain and the synthesis of neurotransmitters.

   • Vitamin B1 (TIAMIN): It is necessary for glucose metabolism, the main source of energy for the brain. Tiamine deficiency can lead to fatigue, irritability and a decrease in cognitive functions.

   • Vitamin B3 (Niacin): Participates in energy metabolism and protects brain cells from damage.

   • Vitamin B6 (Pyridoxin): It is necessary for the synthesis of neurotransmitters, such as dopamine, serotonin and gamut.

   • Vitamin B9 (folic acid): Important for the development of the nervous system and the prevention of defects in the nervous tube in the fetus. Also involved in homocysteine ​​metabolism, the increased level of which may be associated with the risk of dementia.

   • Vitamin B12 (cobalamin): It is necessary for the normal functioning of the nervous system and the formation of myelin, the protective membrane of the nerve fibers. Vitamin B12 deficiency can lead to cognitive disorders, depression and neurological problems.

   • Recommendations for use: Group B vitamins are best taken in a complex, since they work synergically. Recommended doses depend on age, health and individual needs. People with a deficiency of group B vitamins may require a higher dose. It is important to choose additives containing active forms of B vitamins (for example, methylphulatory, methylcobalamin), which are better absorbed by the body.

3. Magnesium: Magnesium is an important mineral that is involved in more than 300 enzymatic reactions in the body, including the regulation of the nervous system and muscle function. Magnesium helps reduce stress, improve sleep and increase attention concentration. It also participates in learning and memory processes.

   • Recommendations for use: The recommended daily dose of magnesium is 400-420 mg for men and 310-320 mg for women. Various forms of magnesium have different bioavailability. Magnesium glycinate and magnesium tronate are well absorbed and have a calming effect. Magnesium oxide has lower bioavailability and can cause stomach disorder.

4. Curcumin: Kurkumin – an active substance contained in turmeric, has powerful antioxidant and anti -inflammatory properties. It can protect the brain from damage caused by oxidative stress and inflammation. Kurkumin can also improve memory and mood.

   • Recommendations for use: Kurkumin has low bioavailability, so it is important to choose additives containing curcumin in combination with piperin (black pepper extract), which increases its digestibility. The recommended dose is 500-2000 mg per day.

5. Coenzim Q10 (COQ10): COQ10 is an antioxidant that plays an important role in the production of energy in cells, including in brain neurons. It can protect the brain from damage caused by oxidative stress, and improve cognitive functions.

   • Recommendations for use: The recommended dose is 100-300 mg per day. COQ10 is best absorbed with food containing fats.

6. L-theanine: L-theanine-an amino acid contained in tea, has a calming and anti-lane effect. It can improve concentration, reduce stress and increase creativity.

   • Recommendations for use: The recommended dose is 100-200 mg per day. L-theanine can be taken separately or in combination with caffeine to improve concentration and reduce side effects of caffeine.

7. Creatine: Creatine is an amino acid that plays an important role in energy metabolism in the muscles and brain. It can improve cognitive functions, especially in conditions of stress or fatigue.

   • Recommendations for use: The recommended dose is 3-5 grams per day. Creatine Monohydrate is the most studied and effective form of creatine.

8. Phosphateidix (PS): Phosphatidylserin is phospholipid, which is an important component of the cell membranes of the brain. It can improve memory, concentration and cognitive functions.

   • Recommendations for use: The recommended dose is 100-300 mg per day.

9. Ginkgo biloba: Ginkgo biloba is a plant extract that can improve blood circulation in the brain and protect neurons from damage. It can improve memory, concentration and cognitive functions.

   • Recommendations for use: The recommended dose is 120-240 mg per day.

10. Acetyl-L-carnitine (Alcar): Alcar is an amino acid that can improve energy metabolism in the brain and protect neurons from damage. It can improve memory, concentration and cognitive functions.

    • Recommendations for use: The recommended dose is 500-2000 mg per day.

III. Dietary supplement to maintain a healthy sleep

1. Melatonin: Melatonin is a hormone that regulates the sleeping cycle. It can improve sleep, reduce insomnia and adapt the body to the change of time zones.

   • Recommendations for use: The recommended dose is 0.5-5 mg 30-60 minutes before bedtime.

2. Valerian: Valerian is a plant extract that has a calming and sleeping pill. It can improve sleep, reduce anxiety and nervous tension.

   • Recommendations for use: The recommended dose is 300-600 mg 30-60 minutes before bedtime.

3. Chamomile: Chamomile is a plant extract that has a soothing and anti-lane effect. It can improve sleep and reduce stress.

   • Recommendations for use: Chamomile can be consumed in the form of tea or taken in capsules. The recommended dose is 400-1600 mg per day.

4. L-Triptophan: L-tripthophanes is an amino acid, which is the predecessor of serotonin and melatonin. It can improve sleep, reduce anxiety and depression.

   • Recommendations for use: The recommended dose is 500-1000 mg for 30-60 minutes before bedtime.

IV. Dietary supplement to improve the mood and reduce stress

1. Same (s-adenosylmetionine): Same is a substance that is involved in many biochemical reactions in the body, including in the synthesis of neurotransmitters. It can improve mood, reduce depression and alleviate the symptoms of osteoarthritis.

   • Recommendations for use: The recommended dose is 400-1600 mg per day.

2. 5-HTP (5-hydroxyryptophan): 5-HTP-amino acid, which is the predecessor of serotonin. It can improve mood, reduce depression, anxiety and insomnia.

   • Recommendations for use: The recommended dose is 50-300 mg per day.

3. Rodiola pink: Rhodiola is pink – plant adaptogen, which helps the body adapt to stress. It can improve mood, reduce fatigue and increase mental and physical performance.

   • Recommendations for use: The recommended dose is 200-600 mg per day.

4. Ashwaganda: Ashvaganda is a plant adaptogen that has a soothing and anti-stress effect. He can reduce anxiety, improve sleep and increase immunity.

   • Recommendations for use: The recommended dose is 300-500 mg per day.

V. Important Considerations Before Using Dietary Bades

1. Consultation with a doctor: Before you start taking any dietary supplements, especially if you have any chronic diseases or you take medicines, you need to consult a doctor. The doctor will be able to evaluate your individual needs and risks, as well as choose the most suitable dietary supplements and dosage.

2. Quality and safety: It is important to choose dietary supplements from reliable manufacturers that guarantee the quality and safety of their products. Pay attention to the availability of quality certificates and laboratory tests.

3. Individual reaction: Each person reacts to dietary supplements in different ways. It is important to start with small doses and gradually increase them, tracking your reaction. If you experience any side effects, stop taking a dietary supplement and consult a doctor.

4. Interaction with drugs: Some dietary supplements can interact with medicines by changing their effectiveness or increasing side effects. Be sure to inform your doctor about all the dietary supplements that you accept.

5. Realistic expectations: Bades are not a panacea and cannot replace a healthy lifestyle, a balanced diet and regular physical exercises. They can be a useful addition to a healthy lifestyle, but should not be the only means of improving cognitive functions and moods.

6. Duration of admission: The effect of taking dietary supplements may not be noticeable immediately. Usually it takes several weeks or months of regular admission to evaluate their effectiveness.

7. Cyclicity: Some dietary supplements are recommended to be taken cyclically, taking breaks in order to avoid the development of tolerance and decrease in efficiency.

VI. Nutrition for the brain: Fundamentals of a healthy diet

1. Antioxidants: Include products rich in antioxidants in your diet, such as berries, fruits, vegetables, nuts and seeds. Antioxidants protect the brain from damage caused by free radicals.

2. Healthy fats: Use products rich in healthy fats such as fatty fish, avocados, olive oil and nuts. Healthy fats are necessary for the normal functioning of the brain.

3. Complex carbohydrates: Give preference to complex carbohydrates such as whole grain products, vegetables and fruits. They provide a stable inflow of glucose into the brain, which is necessary for its normal operation.

4. Protein: Use a sufficient amount of protein, which is a building material for neurotransmitters. Sources of protein include meat, fish, eggs, dairy products, legumes and nuts.

5. Water: Support the body’s water balance by drinking enough water during the day. Dehydration can lead to a decrease in cognitive functions.

6. Limit consumption:

   • Sugar and refined carbohydrates: Excessive sugar consumption and refined carbohydrates can lead to inflammation and oxidative stress in the brain.
   • Producted products: Processed products usually contain little nutrients and many harmful additives, such as trans fats and artificial flavorings.
   • Alcohol: Excessive alcohol consumption can damage brain cells and lead to cognitive disorders.

VII. Lifestyle for a healthy brain

1. Regular physical exercises: Physical exercises improve blood circulation in the brain, stimulate the growth of new neurons and protect the brain from damage.

2. Sufficient sleep: A sufficient sleep is necessary for consolidating memory and restoration of the brain. Try to sleep 7-8 hours at night.

3. Stress management: Chronic stress can negatively affect the health of the brain. Use stress management methods such as meditation, yoga or nature walks.

4. Mental activity: Support mental activity by solving puzzles by reading books, studying new skills or participating in social events.

5. Social ties: Support social ties, communicating with friends and family. Social isolation can negatively affect the health of the brain.

6. Refusal of smoking: Smoking damages blood vessels in the brain and increases the risk of dementia.

VIII. Future research areas

Studies in the field of nutritional support of the brain continue, and new data appear on the influence of various nutrients and dietary supplements on cognitive functions and mood. Future research will be directed to:

• The study of the mechanisms of the action of dietary supplements on the brain at the molecular level.
• The development of new dietary supplements with higher bioavailability and efficiency.
• Determination of optimal dosages and dietary supplements for various population groups.
• The study of the influence of dietary supplements on the prevention and treatment of neurodegenerative diseases.
• Integration of data on genome and microbioma into personalized recommendations for nutrition and receiving dietary supplements to improve brain health.

IX. Legal information

This article is presented only for information purposes and is not a medical advice. Always consult your doctor before taking any additives or making changes to your diet. The authors are not responsible for any damage or losses that arose as a result of using the information presented in this article. Bades are not drugs and are not intended for the treatment, diagnosis or prevention of any disease.