Effective dietary supplement for students and those - Yes Global продукция

Effective dietary supplements for students and those who work hard: a deep analysis and recommendations

1. Introduction: specifics of the needs of students and technical specialists

Students and work in technical areas are periods of increased mental and physical activity. Sawless nights, stress, malnutrition and a sedentary lifestyle become commonplace. In this situation, the body needs additional support. Biologically active additives (dietary supplements) can become a valuable tool for maintaining health, improving productivity and combating the negative consequences of an intensive lifestyle. However, it is important to understand that dietary supplements are not a replacement for a balanced diet and a healthy lifestyle, but only an addition to them. An uncontrolled technique may not only do not bring benefits, but also harm. In this article, we will consider the most effective and safe dietary supplements for students and those who work hard, taking into account the specifics of their needs. We will analyze the evidence base, mechanism of action, dosage and possible side effects to provide the most complete and useful information.

2. Nootropics: Improving cognitive functions

Nootropics are substances that have a positive effect on cognitive functions, such as memory, attention, concentration and learning. They are especially useful for students and those who are engaged in intellectual activity. It is important to note that many substances classified as nootropics have a different action and level of evidence of effectiveness.

2.1. Piracetam:

The mechanism of action: Piracetam is one of the oldest and most studied nootropes. It improves blood supply to the brain, increases the metabolism of neurons and improves the transmission of nerve impulses.
Evidence of effectiveness: Studies have shown that piracetams can improve memory, learning and cognitive functions in people with cognitive impairment, as well as in healthy people undergoing high mental stress.
Dosage: It is usually recommended to start with a dose of 1200 mg per day, divided into 2-3 doses, and gradually increase it to 2400-4800 mg per day.
Side effects: Possible headache, insomnia, irritability and dyspeptic disorders.
Contraindications: Severe renal failure, pregnancy and breastfeeding.

2.2. Holin (Vitamin B4):

The mechanism of action: Kholin is the predecessor of acetylcholine, an important neurotransmitter who plays a key role in memory, training and muscle control.
Evidence of effectiveness: Studies have shown that choline intake can improve memory and cognitive functions, especially in the elderly.
Dosage: The recommended daily dose of choline is 400-550 mg. Kholin is contained in products such as eggs, liver and soy. Kholin Bartrate or Alfa-HFH (Alfa-Glycerylphosphereholin) is often used as an additive). Alfa-CFH is considered more effective, as it is better absorbed.
Side effects: With high doses, nausea, diarrhea and an unpleasant smell of the body are possible.
Contraindications: Individual intolerance.

2.3. L-theanine:

The mechanism of action: L-theanine is an amino acid contained in green tea. It helps to relax, reduce anxiety and improve concentration. He can also synergically interact with caffeine, improving its positive effects and softening negative ones.
Evidence of effectiveness: Studies have shown that L-theanine can improve cognitive functions, especially attention and reaction, as well as reduce stress and anxiety.
Dosage: It is usually recommended to take 100-200 mg of L-theanine per day.
Side effects: Side effects are rare. In some cases, drowsiness can cause drowsiness.
Contraindications: Individual intolerance.

2.4. Bacopa Monnieri (Bakop Monieri):

The mechanism of action: Bacopa Monnieri is an Ayurvedic plant that is traditionally used to improve memory and cognitive functions. It contains active compounds called bacosides, which have an antioxidant and neuroprotective effect.
Evidence of effectiveness: Studies have shown that Bacopa Monnieri can improve the memory, learning and speed of information processing.
Dosage: It is usually recommended to take 300-450 mg of standardized Bacopa Monnieri extract per day. The effect does not appear immediately, a long -term reception (several weeks or months) is required.
Side effects: Nausea, diarrhea and dry mouth are possible.
Contraindications: Individual intolerance, pregnancy and breastfeeding.

2.5. RHODIOLA ROSEA (Rodila Pink):

The mechanism of action: Rhodiola Rosea is an adaptogen that helps the body adapt to stress and increases resistance to mental and physical activity. It can also improve mood and cognitive functions.
Evidence of effectiveness: Studies have shown that Rhodiola Rosea can reduce fatigue, improve concentration and increase performance.
Dosage: It is usually recommended to take 200-600 mg of RHODIOLA Rosea Extract per day.
Side effects: Insomnia, irritability and headache are possible.
Contraindications: Individual intolerance, pregnancy and breastfeeding.

2.6. Creatine:

The mechanism of action: Creatine is widely known as an additive to increase muscle strength and endurance. However, it also plays an important role in the energy metabolism of the brain. Creatine helps to maintain a high level of ATP (adenosine triphosphate), the main source of energy for brain cells.
Evidence of effectiveness: Studies show that creatine can improve memory, attention and speed of information processing, especially in conditions of stress or lack of sleep.
Dosage: It is usually recommended to take 3-5 grams of creatine monohydrate per day.
Side effects: In rare cases, bloating and fluid retention are possible.
Contraindications: Severe renal failure.

2.7. Caffeine:

The mechanism of action: Caffeine is a stimulant of the central nervous system. It blocks adenosine receptors in the brain, which leads to an increase in vigilance, a decrease in fatigue and improving concentration.
Evidence of effectiveness: Caffeine is one of the most studied stimulants. Studies have shown that it can improve cognitive functions, physical performance and mood.
Dosage: The optimal dose of caffeine varies depending on individual sensitivity. It is usually recommended to start with 50-100 mg and gradually increase the dose to 200-400 mg per day. It is important to avoid taking caffeine in the evening so as not to break the dream.
Side effects: Insomnia, anxiety, irritability, rapid heartbeat and headache are possible.
Contraindications: Individual intolerance, anxiety disorders, heart rhythm disturbances.

2.8. Guarana:

The mechanism of action: Guarana contains caffeine, but unlike coffee, guaran caffeine is more slow and provides a longer and more soft effect.
Evidence of effectiveness: Guarana can improve cognitive functions, increase energy and reduce fatigue.
Dosage: It is usually recommended to take 50-200 mg of guarana extract per day.
Side effects: Similar to the side effects of caffeine, but usually less pronounced.
Contraindications: Similar to contraindications of caffeine.

3. Vitamins and minerals: support for general health and energy

Vitamins and minerals play an important role in maintaining health and energy. The deficiency of these substances can lead to fatigue, a decrease in immunity and a deterioration in cognitive functions.

3.1. B vitamins B:

The mechanism of action: B vitamins are involved in the energy exchange, functioning of the nervous system and the formation of red blood cells.
Evidence of effectiveness: B vitamins deficiency can lead to fatigue, irritability, depression and deterioration of cognitive functions. Reception of a complex of vitamins of group B can improve energy, mood and concentration.
Dosage: It is recommended to take a complex of B vitamins, containing all eight group B vitamins in adequate doses.
Side effects: Side effects are rare. In high doses, niacin (vitamin B3) can cause redness of the skin.
Contraindications: Individual intolerance.

3.2. Vitamin D:

The mechanism of action: Vitamin D plays an important role in maintaining the health of bones, the immune system and the nervous system. It can also affect mood and cognitive functions.
Evidence of effectiveness: Vitamin D deficiency is very common, especially in the winter months. Studies have shown that vitamin D deficiency can lead to fatigue, depression and deterioration of cognitive functions. Vitamin D intake can improve mood, energy and cognitive functions.
Dosage: The recommended daily dose of vitamin D is 600-800 IU. In some cases, a higher dose may be required, especially with deficiency.
Side effects: With high doses, nausea, vomiting and weakness are possible.
Contraindications: Hypercalcemia, hypervitaminosis D.

3.3. Magnesium:

The mechanism of action: Magnesium is involved in more than 300 enzymatic reactions in the body. It plays an important role in the energy exchange, the functioning of the nervous system and muscles.
Evidence of effectiveness: Magnesium deficiency can lead to fatigue, muscle cramps, irritability and sleep worsening. Magnesium intake can improve energy, mood and quality of sleep.
Dosage: The recommended daily dose of magnesium is 300-400 mg.
Side effects: With high doses, diarrhea is possible.
Contraindications: Severe renal failure.

3.4. Zinc:

The mechanism of action: Zinc plays an important role in the immune system, wound healing and DNA synthesis. It can also affect cognitive functions.
Evidence of effectiveness: Zinc deficiency can lead to a decrease in immunity, a deterioration in cognitive functions and skin problems. Taking zinc can improve immunity, cognitive functions and skin condition.
Dosage: The recommended daily dose of zinc is 8-11 mg.
Side effects: With high doses, nausea and vomiting are possible.
Contraindications: Individual intolerance.

3.5. Iron:

The mechanism of action: Iron is necessary for the formation of hemoglobin, which transfers oxygen to cells of the body.
Evidence of effectiveness: Iron deficiency (anemia) can lead to fatigue, weakness, dizziness and deterioration of cognitive functions. Iron intake can improve energy, mood and cognitive functions, especially in people with anemia.
Dosage: The dosage of iron depends on the degree of deficiency. It is recommended to consult a doctor to determine the optimal dose.
Side effects: Construction, nausea and dark stools are possible.
Contraindications: Hemochromatosis, hemosiderosis.

3.6. Omega-3 fatty acids:

The mechanism of action: Omega-3 fatty acids, especially EPA (eicosapentaenoic acid) and DHA (preshase acid), play an important role in the health of the brain, heart and joints. DHA is the main structural component of the cell membranes of the brain and is necessary for the normal functioning of neurons.
Evidence of effectiveness: Studies have shown that omega-3 fatty acids can improve memory, attention and mood. They can also reduce the risk of developing cardiovascular diseases and inflammatory processes.
Dosage: The recommended daily dose of EPA and DHA is 500-1000 mg.
Side effects: In high doses, nausea, diarrhea and fish belching are possible.
Contraindications: Blood coagulation, taking anticoagulants.

4. Adaptogens: increasing stress resistance

Adaptogens are substances that help the body adapt to stress and increase resistance to mental and physical activity.

4.1. Ashwaganda (withania somnifera):

The mechanism of action: Ashvaganda is an Ayurvedic plant that is traditionally used to reduce stress, improve energy and cognitive functions. It contains active compounds called vitanolides, which have an antioxidant, anti -inflammatory and adaptogenic effect.
Evidence of effectiveness: Studies have shown that Ashvagand can reduce stress and anxiety, improve sleep quality, increase energy and cognitive functions.
Dosage: It is usually recommended to take 300-500 mg of ashvaganda extract per day.
Side effects: Drowsiness, stomach disorder and decreased blood pressure are possible.
Contraindications: Pregnancy, breastfeeding, autoimmune diseases.

4.2. Eleutherococcus (Eleutherococcus Senticosus):

The mechanism of action: Eleutherococcus is an adaptogen that helps the body adapt to stress and increases resistance to mental and physical activity. It can also improve immunity and reduce fatigue.
Evidence of effectiveness: Studies have shown that Eleutherococcus can reduce fatigue, improve concentration and increase performance.
Dosage: It is usually recommended to take 100-200 mg of Eleutherococcus an Extract per day.
Side effects: Insomnia, irritability and headache are possible.
Contraindications: Individual intolerance, hypertension, heart rhythm disturbances.

4.3. Chinese lemonnik (Schisandra chinensis):

The mechanism of action: Chinese lemonnik is an adaptogen that helps the body adapt to stress and increases resistance to mental and physical activity. It can also improve cognitive functions and increase energy.
Evidence of effectiveness: Studies have shown that Chinese lemonnik can improve the concentration, memory and speed of information processing, as well as reduce fatigue.
Dosage: It is usually recommended to take 500-2000 mg of berries or Chinese lemonnik extract per day.
Side effects: Insomnia, irritability and disorder of the stomach are possible.
Contraindications: Individual intolerance, hypertension, heart rhythm disturbances.

5. Antioxidants: cell protection from damage

Antioxidants are substances that protect the body cells from damage caused by free radicals. Free radicals are formed in the process of metabolism and under the influence of external factors, such as environmental pollution and stress.

5.1. Vitamin C:

The mechanism of action: Vitamin C is a powerful antioxidant that protects the cells from damage caused by free radicals. It also plays an important role in the immune system, the synthesis of collagen and the assimilation of iron.
Evidence of effectiveness: Vitamin C can reduce the risk of chronic diseases such as cardiovascular diseases and cancer. It can also improve immunity and accelerate wound healing.
Dosage: The recommended daily dose of vitamin C is 75-90 mg.
Side effects: With high doses, nausea, diarrhea and heartburn are possible.
Contraindications: Individual intolerance, hemochromatosis.

5.2. Vitamin E:

The mechanism of action: Vitamin E is a fat -soluble antioxidant that protects cells from damage caused by free radicals. It also plays an important role in the immune system and skin health.
Evidence of effectiveness: Vitamin E can reduce the risk of developing cardiovascular diseases and cancer. It can also improve the condition of the skin and protect it from damage caused by the sun.
Dosage: The recommended daily dose of vitamin E is 15 mg.
Side effects: With high doses, nausea, headache and increased bleeding are possible.
Contraindications: Blood coagulation, taking anticoagulants.

5.3. Coenzim Q10 (COQ10):

The mechanism of action: Coenzym Q10 is an antioxidant that plays an important role in the energy metabolism of cells. It also protects the cells from damage caused by free radicals.
Evidence of effectiveness: Coenzyme Q10 can improve the function of the heart, reduce blood pressure and protect against neurodegenerative diseases.
Dosage: It is usually recommended to take 100-300 mg of Q10 coenzyme per day.
Side effects: Nausea, stomach disorder and insomnia are possible.
Contraindications: Individual intolerance.

5.4. Curcumin:

The mechanism of action: Kurkumin is an active connection contained in turmeric. It has powerful antioxidant and anti -inflammatory properties.
Evidence of effectiveness: Studies have shown that curcumin can improve brain function, reduce the risk of developing cardiovascular diseases and cancer.
Dosage: It is usually recommended to take 500-2000 mg of curcumin per day. It is important to choose additives containing pipin, which improves the absorption of curcumin.
Side effects: The stomach and allergic reactions are possible.
Contraindications: Gallstone disease, taking anticoagulants.

6. Bades to support the health of the eyes: protection against tension and fatigue

Work at the computer and reading can lead to tension and fatigue of the eyes. Some dietary supplements can help protect vision and reduce discomfort.

6.1. Lutein and Zeaxanthin:

The mechanism of action: Luthein and Zeaksantin are carotenoids that accumulate in the retina and protect it from damage caused by blue light and free radicals.
Evidence of effectiveness: Studies have shown that Luthein and Zeaxantin can reduce the risk of developing age -related macular degeneration and cataracts.
Dosage: It is usually recommended to take 10-20 mg of lutein and 2 mg of zeaxantine per day.
Side effects: Side effects are rare.
Contraindications: Individual intolerance.

6.2. Blueberry:

The mechanism of action: Blueberries contain Antocyanians, which are powerful antioxidants. They improve the blood supply to the eyes and protect them from damage caused by free radicals.
Evidence of effectiveness: Blueberries can improve night vision, reduce eye fatigue and protect against age -related macular degeneration.
Dosage: It is usually recommended to take 160-480 mg of blueberry extract per day.
Side effects: Side effects are rare.
Contraindications: Individual intolerance.

7. Dietrs to improve the quality of sleep: fight against insomnia and stress

The lack of sleep can adversely affect cognitive functions, mood and general health. Some dietary supplements can help improve sleep quality.

7.1. Melatonin:

The mechanism of action: Melatonin is a hormone that regulates the cycle of sleep and wakefulness.
Evidence of effectiveness: Melatonin can reduce the time of falling asleep, improve the quality of sleep and reduce the symptoms of changing time zones.
Dosage: It is usually recommended to take 0.5-5 mg of melatonin 30-60 minutes before bedtime.
Side effects: Drowning, headache and dizziness are possible.
Contraindications: Individual intolerance, autoimmune diseases.

7.2. Valerian:

The mechanism of action: Valerian contains active compounds that have a calming effect on the nervous system.
Evidence of effectiveness: Valerian can reduce the time of falling asleep, improve sleep quality and reduce anxiety.
Dosage: It is usually recommended to take 400-600 mg of valerian extract 30-60 minutes before bedtime.
Side effects: Dreaminess, headache and stomach disorder are possible.
Contraindications: Individual intolerance, pregnancy and breastfeeding.

7.3. Chamomile:

The mechanism of action: Chamomile contains Apigenin, which has a calming effect on the nervous system.
Evidence of effectiveness: Chamomile can improve sleep quality and reduce anxiety.
Dosage: It is usually recommended to drink 1-2 cups of chamomile tea for 30-60 minutes before bedtime.
Side effects: Side effects are rare.
Contraindications: Individual intolerance.

7.4. GABA (gamma-aminomatic acid):

The mechanism of action: Gaba is the main brake neurotransmitter in the central nervous system. It helps to reduce nervous excitement and promotes relaxation.
Evidence of effectiveness: Some studies show that Gaba can improve sleep quality and reduce anxiety.
Dosage: It is usually recommended to take 500-1000 mg Gaba 30-60 minutes before bedtime.
Side effects: Drowsiness and tingling in the limbs are possible.
Contraindications: Individual intolerance, pregnancy and breastfeeding.

8. Important comments and recommendations

Consultation with a doctor: Before taking any dietary supplements, you need to consult a doctor, especially if you have any chronic diseases or take medications. The doctor will help to determine which dietary supplements are safe and effective for you, as well as choose the optimal dosage.
Quality of dietary supplements: It is important to choose dietary supplements from trusted manufacturers that guarantee the quality and purity of products. Pay attention to the availability of quality certificates and independent laboratory research.
Dosage compliance: Do not exceed the recommended dosage of dietary supplements. High doses of some dietary supplements can be hazardous to health.
Individual sensitivity: Each person reacts differently to dietary supplements. Start with a small dose and gradually increase it to evaluate your individual sensitivity.
Combination with nutrition and lifestyle: Bades must complement a balanced diet and a healthy lifestyle, and not replace them. Try to eat right, play sports regularly and get enough sleep.
Interaction with drugs: Some dietary supplements can interact with medicines. Tell your doctor about all the dietary supplements that you accept to avoid unwanted interactions.
Duration of admission: The duration of the reception of dietary supplements depends on the specific dietary supplement and individual needs. Some dietary supplements can be taken for a long time, while others are only in short courses.
Side effects: Carefully follow your well -being during the admission of dietary supplements. If you notice any side effects, stop taking and consult a doctor.
Pregnancy and breastfeeding: Most dietary supplements are contraindicated during pregnancy and breastfeeding. Before taking any dietary supplements during this period, it is necessary to consult a doctor.
Children and adolescents: Bades are not recommended for children and adolescents without consulting a doctor.

9. Conclusion

Bades can be a useful tool for maintaining health, improving productivity and stress with stress for students and those who work hard. However, it is important to remember that dietary supplements are not a magic tablet, but only an addition to a balanced diet, a healthy lifestyle and a consultation with a doctor. The right choice of dietary supplements, compliance with the dosage and an attentive attitude to your well -being will help you get the maximum benefit from these additives and avoid unwanted side effects. Before making a decision on taking any dietary supplements, always consult with a qualified medical specialist.