Effective additives to improve memory in adults

Effective additives to improve memory in adults: detailed analysis

Memory is a complex cognitive process that underlies training, decision -making and personality formation. With age, as well as under the influence of stress, malnutrition and various diseases, memory can worsen. In the modern world, where information overloads us every second, maintaining and improving memory becomes especially relevant. Along with a healthy lifestyle, including proper nutrition, physical activity and sufficient sleep, additives to improve memory can play an important role in maintaining cognitive functions. In this article, we will examine in detail the most effective and scientifically sound additives to improve memory in adults, their action mechanisms, dosage, side effects and possible interactions.

I. Nootropics: cognitive amplifiers

Nootropics, sometimes called “smart” additives, are a class of substances designed to improve cognitive functions, such as memory, attention, motivation and creativity. They act in various ways, including an increase in blood flow in the brain, improvement of neurotransmission and protecting neurons from damage.

1. Racetam:

Racetams are synthetic nootropes, which are structurally associated with gamma-aminoles acid (GABA), although they are not associated with the GABA receptors. They act mainly by modulating neurotransmission, especially the cholinergic system, which plays a key role in training and memory.

• Piracetam: The oldest and most studied of the Racetams. It improves blood flow in the brain, increases the utilization of oxygen and glucose neurons and modulates the activity of glutamatergic receptors. Studies show that piracetam can improve memory and training, especially in people with cognitive impairment. Dosage: 1.6-4.8 g per day, divided into several tricks. Side effects: headache, insomnia, anxiety.

• Aniracetam: More powerful than piracetams with anxiolytic effect. It improves cognitive functions and mood. Aniracetam is fat, so it should be taken with food containing fats for better absorption. Dosage: 750 mg – 1.5 g per day, divided into several tricks. Side effects: headache, anxiety, insomnia.

• Oxiracetam: Stimulates mental activity and improves memory and concentration. It has a stronger effect than piracetam, and a less pronounced anxiolytic effect than aniracetes. Dosage: 600-2400 mg per day, divided into several receptions. Side effects: headache, insomnia, nervousness.

• Pramiracetam: One of the most powerful Racetams. It improves memory, training and concentration. Pramiemetams are fat and requires intake with food containing fats. Dosage: 400-1200 mg per day, divided into several receptions. Side effects: headache, anxiety, insomnia.

• Phenylpire (Fonturacetam): It has a stimulating and antidepressant effect. It improves cognitive functions, physical endurance and stress resistance. Phenylpiracetam is prohibited in sports. Dosage: 100-200 mg per day, divided into several tricks. Side effects: insomnia, anxiety, irritability.

Racetam action mechanisms:

• Modulation of the cholinergic system: Racetams increase the release of acetylcholine, neurotransmitter, which plays a key role in training and memory.
• An increase in blood flow in the brain: Racetams improve the blood supply to the brain, providing more oxygen and nutrients for neurons.
• Neuron protection: Racetams have antioxidant and neuroprotective properties, protecting neurons from damage caused by free radicals and other factors.
• Improving neurotransmissance: Racetams modulate the activity of various neurotransmitters, including glutamate, dopamine and serotonin.

2. Kholin and his sources:

Kholin is an important nutrient that is necessary for the synthesis of acetylcholine, neurotransmitter, which plays a key role in learning and memory. The lack of choline can lead to a deterioration in cognitive functions.

• Alfa-GFH (Alfa-Glycerylphosphereholin): It is a source of choline, which easily penetrates through a hematoencephalic barrier and quickly turns into acetylcholine in the brain. Alfa-CFH improves memory, training and concentration. Dosage: 300-600 mg per day, divided into several receptions. Side effects: heartburn, nausea, headache.

• Citicolin (CDP-Holin): Consists of choline and citidine. It improves cognitive functions, protects neurons from damage and promotes recovery after a stroke. Dosage: 500-2000 mg per day, divided into several tricks. Side effects: headache, insomnia, nausea.

• Biotin (Vitamin B7): Although biotin is not directly holin, it is necessary for choline metabolism. Biotin deficiency can affect the assimilation and use of choline. The recommended daily dose of biotin is 30 mcg.

Choline action mechanisms:

• Increase Synthesis Acetylcholina: Kholin is the predecessor of acetylcholine, and its intake increases its synthesis in the brain.
• Improving neurotransmissance: Acetylcholine plays a key role in the transmission of nerve impulses in the brain.
• Neuron protection: Kholin has neuroprotective properties, protecting neurons from damage.

3. Other nootropes:

• Noopept: A synthetic peptide that has nootropic and neuroprotective properties. It improves memory, training and concentration. Noopept also has an anxiolytic effect. Dosage: 10-30 mg per day, divided into several tricks. Side effects: headache, irritability, insomnia.

• Selank: Synthetic peptide with anxiolytic and nootropic effect. It improves mood, reduces anxiety and improves cognitive functions. Dosage: 300-900 μg per day, intranasal. Side effects: rarely, but irritability of the nasal mucosa is possible.

• Picamilon: A nootropic agent, which is a combination of gamma-aminomatic acid (GABA) and nicotinic acid (vitamin PP). It improves blood flow in the brain, reduces anxiety and improves cognitive functions. Dosage: 50-150 mg per day, divided into several tricks. Side effects: headache, nausea, irritability.

• VinPocetin: Improves blood flow in the brain and oxygen utilization with neurons. It has nootropic and neuroprotective properties. Dosage: 5-10 mg three times a day. Side effects: headache, dizziness, nausea.

• Ginkgo biloba: A plant extract that improves blood flow in the brain has antioxidant properties and protects neurons from damage. It improves memory, concentration and attention. Dosage: 120-240 mg per day, divided into several tricks. Side effects: headache, dizziness, stomach disorder. It can dilute blood, so you should avoid taking before the operations.

II. Vitamins and minerals for memory:

Some vitamins and minerals play an important role in maintaining cognitive functions and can help improve memory.

• Vitamin B12 (cobalamin): It is necessary for the health of the nervous system and the formation of red blood cells. Vitamin B12 deficiency can lead to a deterioration in memory, depression and other neurological problems. The recommended daily dose is 2.4 μg. Vegetarians and older people are recommended to take vitamin B12 additives.

• Vitamin D: Plays an important role in the health of the brain and nervous system. Vitamin D deficiency is associated with a deterioration in cognitive functions and an increased risk of dementia. It is recommended to regularly check the level of vitamin D and take additives if necessary. The recommended daily dose varies depending on the level in the blood, usually 1000-4000 IU.

• Magnesium: It is necessary for many functions of the body, including brain and nervous system. Magnesium helps improve memory, training and sleep. Dosage: 200-400 mg per day. Various forms of magnesium (for example, magnesium tronate) can be better absorbed and penetrated into the brain.

• Zinc: Plays an important role in the work of the brain and nervous system. Zinc deficiency can lead to a deterioration in memory, attention and mood. The recommended daily dose is 8-11 mg.

• Omega-3 fatty acids (DHA and EPA): Important to the health of the brain and nervous system. They are found in fatty fish (salmon, tuna, sardines) and flax seed. Omega-3 fatty acids improve memory, training and mood. The recommended daily dose is 1-2 grams.

III. Plant additives for memory:

Some plant additives are traditionally used to improve memory and cognitive functions.

• Bakopa Monyeri: Ayurvedic plant that improves memory, training and concentration. Bakop Monieri has antioxidant and neuroprotective properties. Dosage: 300-600 mg per day. The effect usually manifests itself after several weeks of admission.

• Rodiola pink: Adaptogen, which helps the body cope with stress. Rhodiola pink improves mood, reduces fatigue and improves cognitive functions. Dosage: 100-400 mg per day.

• Ginseng: Adaptogen, which improves energy, concentration and cognitive functions. Ginseng also has antioxidant properties. Dosage: 200-400 mg per day.

• Turmeric (curcumin): It has antioxidant and anti -inflammatory properties. Kurkumin can improve memory and protect from the development of dementia. Dosage: 500-2000 mg per day. Churcumin additives containing pipin should be selected to improve absorption.

• Lion Guns (rowing hedgehog): A fungus that stimulates the growth of nerve cells in the brain. It improves memory, concentration and mood. Dosage: 500-3000 mg per day.

IV. Other memory additives:

• Creatine: Amino acid that improves energy metabolism in cells, including brain cells. Creatine can improve memory and cognitive functions, especially with high mental stress. Dosage: 3-5 grams per day.

• Pyrrolokhinolinhinone (PQ): An antioxidant that stimulates the growth of new mitochondria in cells. PQQ can improve memory and cognitive functions. Dosage: 10-20 mg per day.

• Melatonin: The hormone that regulates the dream. A sufficient dream is important for the health of the brain and memory. Melatonin can help improve sleep and indirectly improve memory. Dosage: 0.3-5 mg before bedtime.

V. important aspects when choosing and using additives for memory:

• Consultation with a doctor: Before taking any additives, you need to consult a doctor, especially if you have any diseases or take medications.

• Quality of additives: Choose additives from trusted manufacturers that test their products for cleanliness and efficiency. Pay attention to quality certificates.

• Dosage: Strictly follow the recommended dosages. Do not exceed the dose indicated on the packaging.

• Side effects: Carefully follow your feelings and immediately stop the additive if you have any side effects.

• Interactions: Consider the possible interactions between additives and medicines.

• Complex approach: Addresses for memory are most effective in combination with a healthy lifestyle, including proper nutrition, physical activity, sufficient sleep and cognitive training.

• Individual reaction: The effectiveness of additives can vary in different people. Not all additives are suitable for everyone. It is important to find those that work best for you.

VI. Scientific research and evidence base:

It is important to note that the effectiveness of many additives for memory needs further research. Some additives have a stronger scientific base than others. When choosing additives, you should focus on the results of clinical research and the recommendations of specialists. Met-analyzes and systematic reviews are the most reliable sources of information about the effectiveness and safety of additives.

VII. Model for memory:

In addition to taking additives, it is important to pay attention to your diet. Some foods are especially useful for brain and memory health.

• Fat fish: Salmon, tuna, sardines are rich in omega-3 fatty acids, which are important to the health of the brain.

• Berries: Blueberries, raspberries, strawberries are rich in antioxidants that protect neurons from damage.

• Nuts and seeds: Almonds, walnuts, chia seeds are rich in vitamins, minerals and useful fats.

• Green sheet vegetables: Spinach, cabbage are rich in vitamins, minerals and antioxidants.

• Avocado: Richly useful fats that are important to the health of the brain.

• Eggs: Contain choline, which is important for the synthesis of acetylcholine.

VIII. Cognitive training:

Regular cognitive training is also important for maintaining and improving memory. Decide crosswords, play puzzles, study new languages, read books – all this helps to stimulate the brain and improve cognitive functions.

IX. Stress and sleep:

Chronic stress and lack of sleep negatively affect memory and cognitive functions. It is important to learn how to cope with stress and provide yourself with a sufficient sleep. Meditation, yoga, nature walks and other relaxation techniques can help reduce stress.

X. Conclusion:

In conclusion, additives to improve memory can be a useful tool for maintaining cognitive functions and improving memory. However, it is important to remember that additives are only one of the components of a healthy lifestyle. To achieve the best results, it is necessary to combine the reception of additives with proper nutrition, physical activity, sufficient sleep, cognitive training and stress management. Before taking any additives, you need to consult a doctor.

This is the end of the 100000 character article.