Bades to protect the brain from aging: the path to cognitive health
Styling of the brain is an inevitable process, however, its effect on cognitive functions can be significantly softened. Along with a healthy lifestyle, diet and regular exercises, biologically active additives (dietary supplements) can play an important role in maintaining brain health and slowing down aging processes. In this article, we will examine in detail various dietary supplements, their mechanisms of action, scientific evidence of effectiveness and potential risks associated with their use.
1. Antioxidants: the fight against free radicals
Free radicals are unstable molecules formed in the process of metabolism, as well as under the influence of external factors, such as environmental pollution and ultraviolet radiation. They damage brain cells, including neurons, which leads to a decrease in cognitive functions and an increase in the risk of developing neurodegenerative diseases. Antioxidants neutralize free radicals, protecting the cells from damage.
- Vitamin E: A powerful fat -soluble antioxidant protecting cell membranes from oxidative stress. Studies show that vitamin E can slow down the progression of Alzheimer’s disease in the early stages. Recommended daily dose: 15 mg.
- Vitamin C: A water -soluble antioxidant that strengthens the immune system and protects the brain from free radicals. Vitamin C is also involved in the synthesis of collagen, an important component of connective tissue that supports the structure of the brain. Recommended daily dose: 90 mg for men, 75 mg for women.
- Selenium: A microelement, which is part of the enzyme glutathioneperoxidase, key antioxidant in the body. Selenium protects brain cells from oxidative stress and supports the normal function of the thyroid gland necessary for cognitive health. Recommended daily dose: 55 μg.
- Coenzim Q10 (COQ10): An antioxidant playing an important role in the production of energy in cells. COQ10 protects mitochondria, “energy stations” of cells, from damage, which is especially important for neurons that require a large amount of energy. Studies show that COQ10 can improve cognitive functions and slow down the progression of neurodegenerative diseases. Recommended daily dose: 100-200 mg.
- Alpha-lipoic acid (ALA): Universal antioxidant, soluble both in water and in fats. ALA protects brain cells from free radicals and improves the function of mitochondria. ALA can also increase the level of glutathione, another important antioxidant in the brain. Studies show that ALA can improve memory and cognitive functions in the elderly. Recommended daily dose: 300-600 mg.
- Resveratrol: Polyphenol contained in red wine, grapes and berries. Resveratrol has antioxidant and anti -inflammatory properties that protect the brain from damage. Studies show that resveratrol can improve memory and cognitive functions, as well as protect against neurodegenerative diseases. Recommended daily dose: 150-500 mg.
2. Nootropics: Improving cognitive functions
Nootropics are substances that improve cognitive functions, such as memory, attention, concentration and training. They act in various ways, for example, improving the blood supply to the brain, increasing the level of neurotransmitters and protecting neurons from damage.
- Ginkgo biloba: A plant extract that improves blood supply to the brain and protects neurons from damage. Ginkgo biloba contains antioxidants and has anti -inflammatory properties. Studies show that ginkgo bilobe can improve memory, attention and cognitive functions in the elderly, as well as reduce the symptoms of Alzheimer’s disease. Recommended daily dose: 120-240 mg.
- Bacopa Monnieri (Brahmi): Ayurvedic plant, traditionally used to improve memory and cognitive functions. Bacopa Monnieri contains bacosides that protect neurons from damage and improve the transmission of nerve impulses. Studies show that Bacopa Monnieri can improve memory, training and information processing speed. Recommended daily dose: 300-450 mg.
- L-theanine: The amino acid contained in green tea. L-theanine promotes relaxation and improves concentration. L-theanine can also increase the level of neurotransmitters, such as dopamine and serotonin, which play an important role in cognitive functions. Studies show that L-theanine can improve attention, memory and mood. Recommended daily dose: 100-200 mg.
- Acetyl-L-carnitine (Alcar): Amino acid, which plays an important role in the production of energy in cells. Alcar also protects neurons from damage and improves the function of mitochondria. Studies show that Alcar can improve memory, attention and cognitive functions in the elderly, as well as reduce the symptoms of Alzheimer’s disease. Recommended daily dose: 500-1500 mg.
- Phosphateidix (PS): Phospholipid, which is part of cell membranes, especially in the brain. PS supports the structure and function of neurons, improves the transmission of nerve impulses and protects against damage. Studies show that PS can improve memory, attention and cognitive functions in the elderly. Recommended daily dose: 100-300 mg.
- DMAE (dimethylaminoethanol): An organic compound that can improve attention concentration, memory and mood. DMAE is the predecessor of acetylcholine, neurotransmitter, playing an important role in cognitive functions. Studies show that DMAE can improve cognitive functions in people with mild cognitive impairment. Recommended daily dose: 100-300 mg.
- Piracetam: Synthetic nootropus, which improves cognitive functions, such as memory, attention and training. Piracetam improves blood supply to the brain and protects neurons from damage. Piracetam is released according to a doctor’s prescription and requires a specialist consultation before use.
3. Omega-3 fatty acids: support for brain health
Omega-3 fatty acids, especially EPA (eicopascentaenoic acid) and DHA (non-oxahexaenic acid), are necessary for the health of the brain. They are part of cell membranes, improve the transmission of nerve impulses and have anti -inflammatory properties.
- DHA: The main structural component of the brain. DHA is necessary for the normal development and functioning of the brain throughout life. DHA improves memory, training and cognitive functions, and also protects against neurodegenerative diseases. Recommended daily dose: 250-500 mg DHA.
- EPA: It has anti -inflammatory properties and protects the brain from damage. EPA can also improve mood and reduce depression symptoms. Recommended daily dose: 250-500 mg EPA.
Sources of Omega-3: fatty fish (salmon, tuna, sardines), linen seed, chia seeds, walnuts.
4. B vitamins B: necessary for the nervous system
B vitamins play an important role in the functioning of the nervous system and maintaining cognitive health.
- Vitamin B12 (cobalamin): It is necessary for the formation of myelin, the protective membrane of the nerve fibers. Vitamin B12 deficiency can lead to neurological problems, including a decrease in cognitive functions, depression and dementia. Recommended daily dose: 2.4 mcg.
- Vitamin B6 (Pyridoxin): Participates in the synthesis of neurotransmitters, such as serotonin and dopamine, which play an important role in cognitive functions and mood. Recommended daily dose: 1.3 mg.
- Folic acid (vitamin B9): It is necessary for the formation of DNA and RNA, as well as for the normal functioning of the nervous system. Folic acid deficiency can lead to a decrease in cognitive functions and an increase in the risk of dementia. Recommended daily dose: 400 mcg.
5. Kurkumin: anti -inflammatory brain for the brain
Kurkumin is an active substance contained in turmeric. Kurkumin has powerful anti -inflammatory and antioxidant properties that protect the brain from damage. Studies show that curcumin can improve memory, attention and cognitive functions, as well as protect against neurodegenerative diseases. Kurkumin is poorly absorbed, therefore it is recommended to take it with piperin (contained in black pepper), which improves its bioavailability. Recommended daily dose: 500-2000 mg of kurkumin with piperin.
6. Creatine: Energy for the brain
Creatine is a substance that helps supply energy to cells, including neurons. Creatine improves cognitive functions, such as memory and attention, especially in conditions of stress and mental stress. Studies show that creatine can improve cognitive functions in vegetarians and vegans, which often have a lower level of creatine in the body. Recommended daily dose: 3-5 grams.
7. L-Arginine: Improving blood supply to the brain
L-arginine is an amino acid that is converted into nitrogen oxide, a substance that expands blood vessels and improves blood circulation. Improving the blood supply to the brain can improve cognitive functions, such as memory and attention. Recommended daily dose: 3-6 grams.
8. Caffeine: cognitive functions stimulator
Caffeine is a stimulator that improves attention, concentration and mood. Caffeine blocks adenosine, neurotransmitter, causing drowsiness. However, excessive caffeine use can lead to anxiety, insomnia and other side effects. Recommended daily dose: up to 400 mg.
9. Melatonin: sleep regulation and brain protection
Melatonin is a hormone regulating the cycle of sleep and wakefulness. Melatonin also has antioxidant properties and protects the brain from damage. A good dream is important for cognitive health, and sleep deficiency can lead to a decrease in cognitive functions. Recommended daily dose: 0.5-5 mg before bedtime.
10. Other potentially useful dietary supplements:
- Alfa-GFH (Alfa-Glycerylphosphereholin): Increases the level of acetylcholine in the brain, improving memory and cognitive functions.
- HUPERZINE A: Acetylcholinerase inhibitor, an enzyme that breaks down acetylcholine. Huperzine a increases the level of acetylcholine in the brain, improving memory and cognitive functions.
- Vinograms Extract: It has antioxidant properties and protects the brain from damage.
- Pine Bark Extract. It has antioxidant and anti -inflammatory properties, improves blood supply to the brain.
Important warnings:
- Before taking any dietary supplements, you need to consult a doctor, especially if you have any diseases or take medications.
- Bades are not replacing a healthy lifestyle, diet and regular exercises.
- Some dietary supplements can interact with medicines or cause side effects.
- Do not exceed the recommended dose.
- The quality of dietary supplements can vary, so choose products from trusted manufacturers.
- Bades are not intended for the diagnosis, treatment or prevention of any diseases.
- The results of dietary supplements can be contradictory, and additional studies are needed to confirm their effectiveness and safety.
Conclusion:
Bades can be a useful addition to a healthy lifestyle to maintain brain health and slow down the aging process. However, it is important to remember that they are not a panacea and require a reasonable and conscious approach. Consultation with a doctor and the choice of quality products from trusted manufacturers are key factors for the safe and efficient use of dietary supplements. Support your brain healthy, and it will thank you with clarity of thought and excellent memory for many years.