Vitamins and additives to maintain brain health

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Vitamins and additives to maintain brain health

I. Fundamentals of brain health and cognitive functions

  1. Neurons and neural connections:

    • Neurons as fundamental building blocks of the brain.
    • Neuron structure: cell body (catfish), dendrites, axon.
    • Neuron function: transmission of electrical and chemical signals.
    • Sinapses: places of connection between neurons.
    • Neurotransmitters: chemicals transmitting signals through synapses (acetylcholine, dopamine, serotonin, gamec, glutamate).
    • The formation of neural connections: synaptogenesis (the formation of new synapses), synaptic plasticity (strengthening or weakening of existing synapses).
    • The role of neural networks in cognitive processes: memory, training, attention, thinking.

  2. Glial cells:

    • Functions of glial cells: support, nutrition, protection of neurons.
    • Types of glial cells: astrocytes, oligodendocytes, microglia, ependymal cells.
    • Astrocytes: regulation of blood flow, maintaining ion balance, providing neurons with nutrients.
    • Oligodendroocytes: the formation of the myelin shell around the axons, the acceleration of the transmission of nerve impulses.
    • Microglia: immune brain protection, waste removal and damaged cells.
    • Ependymal cells: lining of ventricles of the brain, production of cerebrospinal fluid.

  3. Blood supply to the brain:

    • Arteries that feed the brain: sleepy arteries, vertebral arteries.
    • The circle of Willis: an arterial ring that provides collateral blood supply to the brain.
    • Hematoencephalic barrier (GEB): a protective barrier that regulates the flow of substances from the blood to the brain.
    • The role of GEB in protecting the brain from toxins and pathogens.
    • Factors affecting the permeability of the GEB: inflammation, hypertension, aging.
    • Blood supply disorders: stroke (ischemic and hemorrhagic), transient ischemic attack (TIA).

  4. Neurotransmitters and their functions:

    • Acetylcholine: role in memory, training, attention, muscle control.
    • Dopamine: role in motivation, reward, pleasure, motor control.
    • Serotonin: role in mood, dream, appetite, aggression.
    • GABA (gamma-aminomatic acid): the main brake neurotransmitter, the role in reducing anxiety, relaxation.
    • Glutamat: the main exciting neurotransmitter, the role in learning, memory.
    • The imbalance of neurotransmitters and its effect on cognitive functions and mental health.

  5. Cognitive functions:

    • Memory: working memory, short -term memory, long -term memory (episodic, semantic, procedural).
    • Attention: sustainable attention, selective attention, divided attention.
    • Executive functions: planning, organization, decision -making, flexibility of thinking, impulse control.
    • Language: understanding of speech, speech products, reading, writing.
    • Visual-spatial skills: orientation in space, perception of depth, recognition of objects.
    • The influence of age, lifestyle and health status on cognitive functions.

II. Vitamins necessary for the health of the brain

  1. B vitamins B:

    • Vitamin B1 (TIAMIN):
      • The role in the metabolism of glucose necessary for the energy of the brain.
      • Participation in the functioning of the nervous system.
      • Tiamin deficiency: Vernika-Korsakov’s disease (memory impairment, confusion, impaired coordination).
      • Sources: whole grains, legumes, pork, fish.
    • Vitamin B3 (Niacin):
      • The role in energy metabolism, the synthesis of neurotransmitters.
      • Antioxidant properties.
      • Niacina deficiency: pellagra (dermatitis, diarea, dementia).
      • Sources: meat, fish, poultry, peanuts, mushrooms.
    • Vitamin B5 (pantotenic acid):
      • The role in the synthesis of coherent A necessary for the metabolism of carbohydrates, fats and proteins.
      • Participation in the synthesis of acetylcholine.
      • Pantothenic acid deficiency (rarely): fatigue, headaches, insomnia.
      • Sources: meat, poultry, eggs, mushrooms, avocados.
    • Vitamin B6 (Pyridoxin):
      • The role in the synthesis of neurotransmitters (dopamine, serotonin, GABA, norepinephrine).
      • Participation in amino acid metabolism.
      • Pyridoxine deficiency: depression, irritability, confusion.
      • Sources: meat, fish, poultry, bananas, potatoes.
    • Vitamin B7 (Biotin):
      • The role in the metabolism of fats, carbohydrates and proteins.
      • Participation in the synthesis of fatty acids necessary for the health of the brain.
      • Biotin deficiency (rarely): dermatitis, hair loss, neurological symptoms.
      • Sources: eggs, liver, nuts, seeds, avocados.
    • Vitamin B9 (folic acid):
      • The role in the synthesis of DNA and RNA, cell division.
      • It is necessary for the development of the nervous system of the fetus.
      • Folic acid deficiency: anemia, depression, impaired cognitive functions.
      • Sources: green leafy vegetables, legumes, citrus fruits.
    • Vitamin B12 (cobalamin):
      • The role in the formation of the myelin shell protecting the nerve fibers.
      • Participation in the synthesis of DNA and RNA.
      • Cobalamin deficiency: neurological symptoms (numbness, tingling, impaired coordination), dementia.
      • Sources: meat, fish, poultry, eggs, dairy products. Vegetarians and vegans need to accept B12 additives.

  2. Vitamin C (ascorbic acid):

    • A powerful antioxidant protects the brain from damage to free radicals.
    • The role in the synthesis of collagen necessary for the structure and function of the brain.
    • Participation in the synthesis of neurotransmitters.
    • Vitamin C deficiency: scurvy (fatigue, weakness, bleeding gums, impaired cognitive functions).
    • Sources: citrus fruits, berries, pepper, broccoli.

  3. Vitamin D:

    • The role in the development and functioning of the brain.
    • Participation in the regulation of neurotransmitters, neurotrophic factors.
    • Vitamin D receptors are found in various areas of the brain.
    • Vitamin D deficiency: depression, decrease in cognitive functions, increased risk of neurodegenerative diseases.
    • Sources: sunlight, oily fish, egg yolks, enriched products. It is often necessary to take additives, especially in winter.

  4. Vitamin E:

    • A powerful antioxidant protects the brain from oxidative stress.
    • The role in maintaining the health of cell membranes.
    • Studies show the relationship between vitamin E consumption and a reduction in the risk of developing Alzheimer’s disease.
    • Vitamin E (rarely) deficiency: neurological symptoms (impaired coordination, muscle weakness).
    • Sources: vegetable oils, nuts, seeds, green leafy vegetables.

  5. Vitamin K:

    • The role in blood coagulation, which is necessary for the health of the vessels of the brain.
    • Participation in the metabolism of sphingolipids, important components of cell membranes of the brain.
    • Studies show the relationship between vitamin K consumption and improving cognitive functions.
    • Vitamin K (rarely) deficiency: blood coagulation, increased risk of hemorrhages.
    • Sources: green leafy vegetables, broccoli, vegetable oils.

III. Minerals necessary for brain health

  1. Magnesium:

    • The role in the transmission of nerve impulses, synaptic plasticity.
    • Participation in the regulation of neurotransmitters (Glutamata, GABA).
    • It is necessary for normal operation of NMDA receptors that are important for training and memory.
    • Magnesium deficiency: anxiety, depression, sleep disturbance, reduction of cognitive functions.
    • Sources: green leafy vegetables, nuts, seeds, whole grains, legumes.

  2. Zinc:

    • The role in the development and functioning of the brain.
    • Participation in the synthesis of neurotransmitters, protection against oxidative stress.
    • It is important for the work of the hippocampus, the area of ​​the brain responsible for memory.
    • Zinc deficiency: reduction of cognitive functions, depression, impaired immunity.
    • Sources: meat, poultry, seafood, nuts, seeds, legumes.

  3. Iron:

    • The role in the transport of oxygen to the brain necessary for energy metabolism.
    • Participation in the synthesis of neurotransmitters (dopamine, serotonin, norepinephrine).
    • Iron deficiency: anemia, fatigue, reduction of cognitive functions, impaired attention.
    • Sources: meat, poultry, seafood, legumes, green leafy vegetables. It is important to consider that iron from plant sources is worse absorbed.

  4. Copper:

    • The role in the antioxidant protection of the brain, the synthesis of neurotransmitters.
    • It is necessary for the work of enzymes involved in iron metabolism.
    • Copper deficiency (rarely): anemia, neurological symptoms.
    • Excess copper: can be toxic to the brain.
    • Sources: seafood, nuts, seeds, mushrooms, cocoa.

  5. Potassium:

    • The role in maintaining the electrical potential of neurons, transmitting nerve impulses.
    • It is necessary for the normal operation of the nervous system.
    • Potassium deficiency: muscle weakness, fatigue, heart rhythm.
    • Sources: bananas, potatoes, avocados, spinach.

  6. Iodine:

    • It is necessary for the synthesis of thyroid hormones that play an important role in the development and functioning of the brain.
    • Iodine deficiency: hypothyroidism (decrease in thyroid function), impaired cognitive functions, delayed mental development in children.
    • Sources: iodized salt, seafood, dairy products.

  7. Selenium:

    • A powerful antioxidant protects the brain from oxidative stress.
    • The role in the functioning of enzymes involved in the metabolism of thyroid hormones.
    • Selena deficiency: increased risk of neurodegenerative diseases.
    • Sources: Brazilian nuts, seafood, meat, poultry.

IV. Irreplaceable fatty acids for brain health

  1. Omega-3 fatty acids:

    • Eicopentenic acid (EPA) and non -zahexenoic acid (DHA):
      • The main components of the cell membranes of the brain.
      • Important for the development of the brain, cognitive functions, mood.
      • Have an anti -inflammatory effect.
      • DHA is especially important for the development of the brain of the fetus and babies.
      • Omega-3 fat deficiency: depression, reduction of cognitive functions, increased risk of neurodegenerative diseases.
      • Sources: fatty fish (salmon, mackerel, sardines), fish oil, krill, algae oil (vegan source DHA and EPA).
    • Alpha-linolenic acid (ALA):
      • The plant source of omega-3 fatty acids.
      • It is converted into EPA and DHA in the body, but the effectiveness of this process is limited.
      • Sources: linen seed, chia seeds, walnuts, canol oil.

  2. Omega-6 fatty acids:

    • Linoleic acid (LA):
      • It is necessary for brain health, but excessive consumption can contribute to inflammation.
      • Sources: vegetable oils (sunflower, corn, soybean).
    • Gamma-linolenic acid (GLA):
      • It has anti -inflammatory properties.
      • Sources: cucumber oil, evening primrose oil.

  3. The ratio of omega-6 and omega-3 fatty acids:

    • It is important to maintain the optimal ratio of omega-6 and omega-3 fatty acids (approximately 2: 1 or 4: 1).
    • A modern diet often contains an excess of omega-6 fatty acids, which can contribute to inflammation.
    • It is recommended to increase the consumption of omega-3 fatty acids and reduce the consumption of omega-6 fatty acids.

V. Amino acids and other nutrients for brain health

  1. L-theanine:

    • The amino acid contained in tea (especially in green tea).
    • It has a relaxing effect without causing drowsiness.
    • Improves concentration, cognitive functions.
    • Increases the level of the GABA, dopamine and serotonin in the brain.

  2. L-tyrosin:

    • Amino acid, predecessor of dopamine, norepinephrine and adrenaline.
    • Improves cognitive functions, especially in stress conditions.
    • Increases motivation, energy, concentration.
    • Sources: meat, fish, poultry, eggs, dairy products, legumes.

  3. Triptofan:

    • Amino acid, predecessor of serotonin and melatonin.
    • Improves mood, sleep, reduces anxiety.
    • Sources: meat, poultry, fish, eggs, dairy products, nuts, seeds.

  4. Kholin:

    • It is necessary for the synthesis of acetylcholine, an important neurotransmitter for memory and learning.
    • It is important for the structure and function of cell membranes.
    • Sources: eggs, liver, meat, fish, legumes, broccoli.

  5. Creatine:

    • The role in the energy metabolism of the brain, especially in conditions of stress.
    • Improves cognitive functions, especially memory and attention.
    • Sources: meat, fish, supplements of creatine.

  6. Uriin:

    • Nucleotide, important for the synthesis of RNA, the formation of synapses, the restoration of damaged neurons.
    • Improves cognitive functions, especially in combination with holin and omega-3 fatty acids.
    • Sources: beer yeast, broccoli, beets.

  7. Phosphateidixine:

    • Phospholipid, component of cell membranes of the brain.
    • Improves memory, concentration, cognitive functions.
    • Reduces the level of cortisol (stress hormone).
    • Sources: soy, cabbage, additives of phosphatidylserin.

VI. Plant extracts and herbs for brain health

  1. Ginkgo biloba:

    • Improves blood supply to the brain, antioxidant properties.
    • Improves memory, concentration, cognitive functions.
    • It can be useful for Alzheimer’s disease and other forms of dementia.

  2. Ginseng:

    • Increases energy, reduces fatigue, improves cognitive functions.
    • Adaptogen: helps the body adapt to stress.
    • Different types of ginseng (Siberian, Korean, American) have different properties.

  3. Bakopa Monyeri:

    • Improves memory, training, cognitive functions.
    • Antioxidant and anti -inflammatory properties.
    • Improves the transmission of nerve impulses in the brain.

  4. Rodiola pink:

    • Adaptogen: helps the body adapt to stress.
    • Improves mood, energy, concentration.
    • Reduces fatigue, anxiety.

  5. Kurkumin (from turmeric):

    • Powerful antioxidant and anti -inflammatory agent.
    • Protects the brain from damage by free radicals.
    • Improves memory, cognitive functions.
    • It can be useful for Alzheimer’s disease and other neurodegenerative diseases.
    • It is important to take curcumin with piperin (from black pepper) to improve absorption.

  6. Green tea:

    • Contains L-dean, caffeine and antioxidants.
    • Improves cognitive functions, concentration, mood.
    • Reduces the risk of neurodegenerative diseases.

  7. Gotha Kola (Asian Centella):

    • Improves blood supply to the brain, antioxidant properties.
    • Improves memory, concentration, cognitive functions.
    • Reduces anxiety, improves mood.

  8. Ashwaganda:

    • Adaptogen: helps the body adapt to stress.
    • Reduces anxiety, improves sleep, cognitive functions.
    • It has neuroprotective properties.

  9. Grebenic hedgehog (Hericium Erinaceus):

    • Stimulates the growth of nerve cells (neurogenesis).
    • Improves memory, cognitive functions, mood.
    • It can be useful for Alzheimer’s disease and other neurodegenerative diseases.

VII. Other brain health additives

  1. Alpha-lipoic acid (ALA):

    • A powerful antioxidant protects the brain from damage to free radicals.
    • Improves the energy metabolism of the brain.
    • It can be useful for Alzheimer’s disease and other neurodegenerative diseases.

  2. Coenzim Q10 (COQ10):

    • Antioxidant is necessary for the production of energy in cells.
    • Improves cognitive functions, protects the brain from damage by free radicals.
    • COQ10 level decreases with age.

  3. Piracetam (Nootrop):

    • Improves cognitive functions, memory, training.
    • Improves blood supply to the brain, synaptic plasticity.
    • It requires consultation with a doctor.

  4. Acetyl-L-carnitine (Alcar):

    • Improves the energy metabolism of the brain, protects from oxidative stress.
    • Improves memory, concentration, cognitive functions.
    • It can be useful for Alzheimer’s disease and other neurodegenerative diseases.

  5. Pterostylben:

    • Antioxidant, similar to resveratrol.
    • Improves memory, cognitive functions.
    • Reduces the risk of neurodegenerative diseases.

  6. Resveratrol:

    • Antioxidant, contained in red wine, grapes, berries.
    • Protects the brain from damage by free radicals.
    • Improves memory, cognitive functions.

  7. Huperzin A:

    • Acetylcholinerase inhibitor (enzyme that destroys acetylcholine).
    • Increases the level of acetylcholine in the brain, improves memory and training.
    • Requires caution and consultation with the doctor.

VIII. Lifestyle factors affecting brain health

  1. Diet:

    • Mediterranean diet: rich in vegetables, fruits, whole grains, fish, olive oil.
    • Limiting sugar consumption, processed products, transfiners.
    • Maintaining a healthy weight.

  2. Physical activity:

    • Regular aerobic exercises (walking, running, swimming).
    • Improve the blood supply to the brain, neurogenesis.
    • Reduce the risk of neurodegenerative diseases.

  3. Dream:

    • Sufficient sleep (7-8 hours a day).
    • Sleeping: worsens cognitive functions, increases the risk of depression and neurodegenerative diseases.
    • Maintaining regular sleep mode.

  4. Stress management:

    • Chronic stress: negatively affects the brain, worsens cognitive functions.
    • Stress management methods: meditation, yoga, breathing exercises, hobbies.

  5. Cognitive activity:

    • Reading, studying new, puzzles, games.
    • Stimulate the brain, improve cognitive functions, reduce the risk of dementia.

  6. Social activity:

    • Maintaining social ties, communication with friends and family.
    • Social isolation: negatively affects the brain, increases the risk of depression and dementia.

  7. Refusal of smoking and abuse of alcohol:

    • Smoking: worsens the blood supply to the brain, increases the risk of stroke and dementia.
    • Alcohol abuse: damages the brain, worsens cognitive functions.

  8. Regular medical examinations:

    • Control of blood pressure, cholesterol, blood sugar.
    • Timely detection and treatment of diseases affecting the brain.

IX. How to choose the right vitamins and brain health additives

  1. Consult a doctor:

    • Before taking any vitamins or additives, consult a doctor.
    • Learn about possible interactions with the medicines that you take.
    • Determine which vitamins and additives you really need.

  2. Pay attention to the quality of the product:

    • Choose vitamins and additives from famous and respected manufacturers.
    • Check the availability of quality certificates (for example, GMP).
    • Make sure that the product does not contain harmful additives and pollutants.

  3. Study the composition of the product:

    • Read the labels carefully to find out the composition of the product, the dosage and recommendations for use.
    • Pay attention to the form of vitamins and minerals (for example, methylphulatory is better absorbed than folic acid).

  4. Start with small doses:

    • Start with small doses of vitamins and additives to evaluate their tolerance.
    • Gradually increase the dose to the recommended if there are no side effects.

  5. Pay attention to your feelings:

    • Follow your condition after taking vitamins and additives.
    • Stop taking it if there are any side effects.

  6. Consider individual needs:

    • Your needs for vitamins and additives may depend on age, gender, state of health, lifestyle and diet.

  7. Do not rely only on vitamins and additives:

    • Vitamins and additives can be useful for brain health, but they do not replace a healthy lifestyle.
    • It is important to adhere to a healthy diet, engage in physical activity, just sleep and manage stress.

X. Research and scientific data on vitamins and additives for brain health

  1. Clinical research:

    • Study the results of clinical studies to learn about the effectiveness and safety of vitamins and brain health additives.
    • Pay attention to the sample size, methodology and research results.

  2. Meta-analyzes and systematic reviews:

    • Met-analyzes and systematic reviews combine the results of several studies, which allows you to get more reliable conclusions.

  3. Scientific articles and reviews:

    • Read scientific articles and reviews to learn about the mechanisms of vitamins and additives for the health of the brain.
    • Assess the reliability of the information, referring to authoritative sources.

  4. Expert recommendations:

    • Follow the recommendations of experts in the field of nutrition and health of the brain.
    • Consider the opinions of doctors, nutritionists and other specialists.

  5. Beware of inaccurate information:

    • Do not trust advertising that promises wonderful results without scientific evidence.
    • Critically evaluate the information obtained from unreliable sources.

XI. Vitamins and additives for various age groups

  1. Children and adolescents:

    • B vitamins are important, vitamin D, omega-3 fatty acids for the development of the brain and cognitive functions.
    • Consultation with a pediatrician before taking any additives is needed.

  2. Adults:

    • Vitamins of group B, vitamin C, vitamin D, omega-3 fatty acids to maintain cognitive functions and brain health.
    • Additives to improve memory, concentration, stress control.

  3. Elderly people:

    • B vitamins (especially B12), vitamin D, vitamin E, omega-3 fatty acids to maintain cognitive functions and prevent neurodegenerative diseases.
    • Additives to improve blood supply to the brain, antioxidant protection.

XII. Vitamins and supplements for people with various health conditions

  1. Depression:

    • B vitamins B, vitamin D, omega-3 fatty acids, L-grosine, triptophanes.

  2. Anxiety:

    • B vitamins B, Magnesium, L-Theanine, Ashvaganda.

  3. Alzheimer’s disease:

    • Vitamin E, omega-3 fatty acids, ginkgo biloba, curcumin, acetyl-L-carnitine.

  4. Parkinson’s disease:

    • Coenzyme Q10, creatine, vitamin D.

  5. Scattered sclerosis:

    • Vitamin D, omega-3 fatty acids, alpha-lipoic acid.

  6. Attention deficit syndrome (HDVG):

    • Omega-3 fatty acids, zinc, iron, magnesium.

XIII. Possible side effects and warnings

  1. Hypervitaminosis:

    • Excess of some vitamins (for example, vitamin A, vitamin D) can be toxic.
    • It is important to observe the recommended dosages.

  2. Interactions with drugs:

    • Vitamins and additives can interact with the drugs you take.
    • Consult a doctor to learn about possible interactions.

  3. Allergic reactions:

    • Some people may have allergic reactions to vitamins and additives.
    • Pay attention to the composition of the product and stop taking it if allergic symptoms occur.

  4. Side effects from the gastrointestinal tract:

    • Some vitamins and additives can cause side effects from the gastrointestinal tract (for example, nausea, diarrhea, constipation).
    • Start with small doses and gradually increase the dose to the recommended.

  5. Pregnancy and breastfeeding:

    • Some vitamins and additives are not recommended during pregnancy and breastfeeding.
    • Consult a doctor before taking any additives.

XIV. Practical tips for improving brain health

  1. Start small:

    • Do not try to change everything at once.
    • Start with one or two changes in lifestyle.

  2. Be consistent:

    • Follow useful habits.
    • Do not give up, even if you have difficulties.

  3. Make it pleasant:

    • Choose the types of activity that you like.
    • Make the process interesting and exciting.

  4. Set the goals:

    • Set specific and achievable goals.
    • Track your progress.

  5. Be patient:

    • The results may take time.
    • Do not wait for instant changes.

  6. Remember the rewards:

    • Award yourself for achieving goals.
    • Mark your success.

  7. Do not be afraid to seek help:

    • If you need help, consult a doctor, a nutritionist or another specialist.

By following these guidelines, you can make informed choices about vitamins and supplements for brain health and optimize your cognitive function throughout your life. Remember that a holistic approach, including a healthy lifestyle and regular medical checkups, is crucial for maintaining optimal brain health.

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