List of the best dietary supplements to improve memory

Chapter 1: The fundamental aspects of memory and knowledge

Memory is a complex cognitive function that allows us to encode, store and extract information. It is an integral part of training, decision -making and our identity. Memory disorders can significantly affect the quality of life, from simple forgetfulness to serious cognitive disorders. Understanding the mechanisms of memory and factors affecting its functioning is the key to finding effective improvement strategies.

1.1. Types of memory:

Memory is not one, but consists of several interconnected systems:

Sensory memory: Short -term storage of sensory information (visual, auditory, tactile). It lasts a split second to a few seconds.
Short -term memory (KVP) / Working memory: Temporary storage and processing of information. The volume is limited (usually 7 +/- 2 elements) and the duration is up to several tens of seconds. Work memory is actively used to solve problems, decision -making and keeping information in the mind.
Long -term memory (FEP): Potentially unlimited information storage for a long period of time. Divided into:
- Declarative (obvious) memory: Conscious recalling of facts and events.
  - Episodic memory: Memories of personal events and experience (for example, the first day at school).
  - Semantic memory: General knowledge about the world, facts, concepts (for example, the capital of France).
- Procedure (implicit) memory: Memories of skills and habits (for example, cycling, playing a musical instrument). Usually does not require conscious recall.

1.2. Memory formation mechanisms:

Memory formation is a complex neurobiological process that includes several stages:

Coding: Convert information into a form suitable for storage in the brain. This stage is affected by attention, interest and repetition.
Consolidation: Stabilization and strengthening of formed memories. It occurs mainly during sleep.
Storage: Holding information in long -term memory. It is assumed that memories are stored in the form of neural connections (synaps).
Extraction: Activation and restoration of saved information. Depends on the availability of appropriate signals and context.

1.3. Factors affecting memory:

Many factors can affect the functioning of memory:

Age: Age -related changes can lead to a deterioration in memory, especially working and episodic.
Genetics: Heredity plays a role in predisposition to certain cognitive features, including the functioning of memory.
Life: Improper nutrition, lack of physical activity, smoking and alcohol abuse negatively affect the health of the brain and, therefore, to memory.
Dream: The lack of sleep disrupts the process of memory consolidation.
Stress: Chronic stress can damage the neurons of the hippocampus, the area of the brain, which plays a key role in the formation of memory.
Diseases: Some diseases, such as Alzheimer’s disease, Parkinson’s disease, depression and stroke, can lead to serious memory disorders.
Medicines: Some drugs can have a side effect on cognitive functions, including memory.
Nutrition: The lack of certain nutrients, such as B vitamins, omega-3 fatty acids and antioxidants, can negatively affect the health of the brain and memory.

1.4. Approaches to improve memory:

Improving memory requires an integrated approach, including a change in lifestyle, cognitive training and, in some cases, the use of biologically active additives (BAD).

Healthy lifestyle: Regular physical exercises, healthy nutrition, sufficient sleep and stress management.
Cognitive training: Exercises for the brain, such as the solution of crosswords, reading, studying new languages and musical instruments.
Mnemonic techniques: The use of strategies for memorization, such as the method of loci, acronims and visualization.
Using dietary supplements: The use of biologically active additives containing substances that are healthy to health and cognitive functions.

Chapter 2: Biologically active additives (dietary supplements) to improve memory: review and mechanism of action

Bades to improve memory are products containing vitamins, minerals, plant extracts and other substances that are believed to improve cognitive functions, including memory, attention and concentration. It is important to understand that dietary supplements are not drugs and are not intended for the treatment of diseases. However, some of them can have a positive effect on brain health and maintain cognitive functions.

2.1. Important warnings:

Consult a doctor: Before taking any dietary supplements, you need to consult a doctor, especially if you have any diseases or you take medications.
Quality and safety: Choose dietary supplements from trusted manufacturers with a good reputation and providing information about the composition and quality of their products. Pay attention to the availability of quality certificates.
Dosage: Strictly observe the recommended dosage indicated on the packaging. Exceeding the dosage can lead to undesirable side effects.
Individual reaction: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body.
Not a replacement of treatment: Bades should not be used as a replacement for complete treatment in the presence of cognitive disorders or other diseases.

2.2. Classification of dietary supplement to improve memory:

Bades to improve memory can be classified according to various signs, for example, by the main active substance or by the mechanism of action. In this article, we will consider the most popular and studied dietary supplements, grouped by the main active substance.

2.3. The most popular and studied dietary supplements to improve memory:

Omega-3 fatty acids (DHA and EPA): These polyunsaturated fatty acids are important components of the cell membranes of the brain and play a key role in the development and functioning of the nervous system. DHA is especially important for the health of the brain and maintaining cognitive functions.
- The mechanism of action: Omega-3 fatty acids improve the structure and functioning of cell membranes, increase neuroplasticity, reduce inflammation in the brain and improve blood supply to the brain.
- Scientific research: Numerous studies have shown that the use of omega-3 fatty acids can improve memory, attention and concentration, especially in older people and people with moderate cognitive impairment.
- Sources: Fat fish (salmon, tuna, sardines), linen seed, walnuts.
Ginkgo biloba: Ginkgo biloba leaves extract is widely used to improve memory and cognitive functions.
- The mechanism of action: Ginkgo biloba improves blood circulation in the brain, has an antioxidant effect, protects neurons from damage and improves neurotransmission.
- Scientific research: Some studies have shown that ginkgo bilobe can improve memory and attention in people with Alzheimer’s disease and other cognitive disorders. However, research results are ambiguous and require further study.
- Cautions: It can interact with anticoagulants (drugs thinning with drugs).
Bakopa Monyeri: Ayurvedic plant, traditionally used to improve memory and learning.
- The mechanism of action: Bakop Monieri has antioxidant and anti -inflammatory properties, improves neurotransmission and increases neuroplasticity.
- Scientific research: Studies have shown that Monieri Bakop can improve memory, information processing speed and training ability.
- Cautions: It can cause disorders of the gastrointestinal tract.
Phosphateidix (PS): Phospholipid, which is an important component of cell membranes of the brain.
- The mechanism of action: Phosphatidylserin improves the structure and functioning of cell membranes, increases neurotransmission and protects neurons from damage.
- Scientific research: Studies have shown that phosphatidylserin can improve memory, attention and cognitive functions in older people and people with cognitive impairment.
- Sources: Soy, lecithin, animal brain.
B vitamins B (B1, B6, B12, folic acid): These vitamins play an important role in the metabolism of the nervous system and are necessary for the normal functioning of the brain.
- The mechanism of action: B vitamins are involved in the synthesis of neurotransmitters, protect neurons from damage and improve blood supply to the brain. B vitamins deficiency can lead to cognitive disorders.
- Scientific research: Studies have shown that taking B vitamins can improve memory and cognitive functions, especially in people with a deficiency of these vitamins.
- Sources: Meat, fish, eggs, dairy products, green vegetables, legumes.
S-adenosylmetionine (SAM-e): A natural compound that is involved in many biochemical reactions in the body, including the brain.
- The mechanism of action: SAM-E improves the synthesis of neurotransmitters, has an antioxidant effect and protects neurons from damage.
- Scientific research: Some studies have shown that SAM-E can improve mood and cognitive functions, especially in people with depression.
- Cautions: It can interact with antidepressants.
Creatine: Amino acid, which plays an important role in energy metabolism, including the brain.
- The mechanism of action: Creatine increases energy reserves in the brain, improves neuroplasticity and protects neurons from damage.
- Scientific research: Studies have shown that taking creatine can improve memory, attention and cognitive functions, especially among vegetarians and older people.
Caffeine: The stimulator of the central nervous system, which is widely used to improve wakefulness, attention and concentration.
- The mechanism of action: Caffeine blocks adenosine receptors in the brain, which leads to an increase in the activity of neurons and the release of neurotransmitters.
- Scientific research: Studies have shown that moderate use of caffeine can improve memory, attention and concentration.
- Cautions: Excessive use of caffeine can lead to anxiety, insomnia and other side effects.
L-theanine: The amino acid contained in tea, which has a relaxing and soothing effect.
- The mechanism of action: L-theanine increases the level of the GABA (gamma-aminomatic acid) in the brain, neurotransmitter, which has a calming effect.
- Scientific research: Studies have shown that L-theanine can improve attention, concentration and reduce anxiety. In combination with caffeine, it can have a synergistic effect, improving cognitive functions and reducing side effects of caffeine.
Curcumin: The active ingredient of the turmeric with antioxidant and anti -inflammatory properties.
- The mechanism of action: Kurkumin reduces inflammation in the brain, protects neurons from damage and can contribute to the formation of new neurons (neurogenesis).
- Scientific research: Some studies have shown that Kurkumin can improve memory and cognitive functions in people with Alzheimer’s disease and other cognitive disorders. However, the bioavailability of curcumin is low, therefore it is recommended to take it in combination with piperin (black pepper extract), which increases its absorption.

Chapter 3: Detailed consideration of individual dietary supplements and recommendations for their application

In this chapter, we will examine in detail the individual dietary supplements presented in the previous chapter, with an emphasis on their properties, dosage, contraindications and potential side effects.

3.1. Omega-3 fatty acids (DHA and EPA):

Properties: It is necessary for brain health, improve the structure and functioning of cell membranes, increase neuroplasticity, reduce inflammation, and improve blood supply.
Dosage: The recommended daily dose of DHA and EPA is from 1 to 3 grams. To maintain cognitive functions, 1 gram DHA and EPA per day is usually enough. With cognitive violations, the dosage can be increased to 2-3 grams per day, but only under the supervision of a doctor.
Sources: Capsules with fish oil (containing DHA and EPA), linseed oil, walnuts, chia seeds. When choosing fish oil, it is important to pay attention to the content of DHA and EPA in one capsule.
Contraindications: Individual intolerance, blood coagulation disorders, simultaneous intake with anticoagulants (warfarin, aspirin).
Side effects: Disorders of the gastrointestinal tract (nausea, diarrhea), an unpleasant taste of fish in the mouth. In rare cases, bleeding.

3.2. Ginkgo biloba:

Properties: Improves blood circulation in the brain, has an antioxidant effect, protects neurons from damage, improves neurotransmission.
Dosage: It is usually recommended to take 120-240 mg of ginkgo biloba extract per day, divided into two doses. The course of admission is 2-3 months.
Sources: Capsules or tablets containing ginkgo bilobe extract.
Contraindications: Individual intolerance, blood coagulation disorders, simultaneous intake with anticoagulants (warfarin, aspirin), pregnancy and breastfeeding, age up to 18 years.
Side effects: Disorders of the gastrointestinal tract (nausea, diarrhea), headache, dizziness, allergic reactions.

3.3. Bakopa Monyeri:

Properties: Antioxidant and anti -inflammatory properties, improves neurotransmission, increases neuroplasticity.
Dosage: It is usually recommended to take 300-450 mg of Monieri bacopa extract per day, divided into two doses. The course of admission is 2-3 months.
Sources: Capsules or tablets containing Monieri bacopa extract.
Contraindications: Individual intolerance, pregnancy and breastfeeding, thyroid disease, bradycardia.
Side effects: Disorders of the gastrointestinal tract (nausea, diarrhea, constipation), dry mouth, fatigue.

3.4. Phosphateidix (PS):

Properties: Improves the structure and functioning of cell membranes, increases neurotransmission, protects neurons from damage.
Dosage: It is usually recommended to take 100-300 mg of phosphatidylserin per day, divided into two doses. The course of admission is 1-3 months.
Sources: Capsules or tablets containing phosphatidylserin (often obtained from soy).
Contraindications: Individual intolerance. With caution during pregnancy and breastfeeding (not enough data).
Side effects: Disorders of the gastrointestinal tract (nausea, diarrhea), insomnia.

3.5. B vitamins B (B1, B6, B12, folic acid):

Properties: They participate in the metabolism of the nervous system, necessary for the synthesis of neurotransmitters, protect neurons from damage, and improve blood supply to the brain.
Dosage: The recommended daily dose varies depending on a specific vitamin. It is better to take group B vitamins as part of polyvitamin complexes designed specifically to maintain the health of the nervous system. With a deficiency of group B vitamins, a doctor may prescribe higher doses.
Sources: Meat, fish, eggs, dairy products, green vegetables, legumes, multivitamin complexes.
Contraindications: Individual intolerance.
Side effects: Rarely, with high doses-allergic reactions, disorders of the gastrointestinal tract.

3.6. S-adenosylmetionine (SAM-e):

Properties: It improves the synthesis of neurotransmitters, has an antioxidant effect, protects neurons from damage.
Dosage: It is usually recommended to take 400-1600 mg SAM-E per day, divided into two doses. The dosage can vary depending on the state of health and individual reaction. Reception of SAM-E should begin with a low dose and gradually increase it under the supervision of a doctor.
Sources: Capsules or tablets containing SAM-E.
Contraindications: Individual intolerance, bipolar disorder, simultaneous intake with antidepressants.
Side effects: Disorders of the gastrointestinal tract (nausea, diarrhea, constipation), anxiety, insomnia, headache.

3.7. Creatine:

Properties: Increases energy reserves in the brain, improves neuroplasticity, protects neurons from damage.
Dosage: It is usually recommended to take 3-5 grams of creatine monohydrate per day. You can take once or divide the dose into several doses.
Sources: Meat, fish, creatine monohydrate in powder or capsules.
Contraindications: Individual intolerance, kidney disease.
Side effects: Frendering in the body, disorders of the gastrointestinal tract (rarely).

3.8. Caffeine:

Properties: The stimulator of the central nervous system improves wakefulness, attention, concentration.
Dosage: Moderate use of caffeine (up to 400 mg per day) is usually safe for most adults. One cup of coffee contains about 100 mg of caffeine.
Sources: Coffee, tea, energy drinks, some drugs.
Contraindications: Individual intolerance, anxiety disorders, insomnia, cardiovascular disease, pregnancy and breastfeeding.
Side effects: Anxiety, insomnia, rapid heartbeat, increased blood pressure, disorder of the gastrointestinal tract.

3.9. L-theanine:

Properties: A relaxing and soothing effect improves attention and concentration.
Dosage: It is usually recommended to take 100-200 mg of L-theanine per day. You can take once or divide the dose into several doses. It is often used in combination with caffeine.
Sources: Tea (especially green), capsules or tablets containing L-theanine.
Contraindications: Individual intolerance.
Side effects: Rarely, relaxation, drowsiness.

3.10. Curcumin:

Properties: Antioxidant and anti -inflammatory properties, reduces inflammation in the brain, protects neurons from damage, can contribute to neurogenesis.
Dosage: It is usually recommended to take 500-2000 mg of curcumin per day. It is recommended to take in combination with piperin (black pepper extract), which increases its absorption.
Sources: Turmeric (seasoning), capsules or tablets containing turmeric extract.
Contraindications: Individual intolerance, diseases of the gallbladder, simultaneous intake with anticoagulants.
Side effects: Disorders of the gastrointestinal tract (nausea, diarrhea), allergic reactions.

Chapter 4: Other memory improvement strategies: integrated approach

The use of dietary supplements can be useful for improving memory, but they are not the only solution. The most effective approach to improving memory is an integrated approach that includes a change in lifestyle, cognitive training, mnemonic techniques and, if necessary, the use of dietary supplements.

4.1. Healthy lifestyle:

Healthy nutrition: A balanced diet rich in fruits, vegetables, whole grains, healthy fats (omega-3 fatty acids) and proteins. Limiting sugar consumption, processed products and trans fats.
Regular physical exercises: Physical activity improves blood supply to the brain, stimulates neurogenesis and reduces the risk of cognitive disorders. It is recommended to engage in physical exercises of medium intensity of at least 150 minutes a week.
Sufficient sleep: Sleep is necessary for the consolidation of memory. It is recommended to sleep 7-8 hours a day.
Stress management: Chronic stress can damage the neurons of the hippocampus, the area of the brain, which plays a key role in the formation of memory. It is recommended to use stress control techniques, such as meditation, yoga, breathing exercises and communication with loved ones.
Refusal of smoking and abuse of alcohol: Smoking and abuse of alcohol negatively affect the health of the brain and can lead to cognitive disorders.

4.2. Cognitive training:

Exercises for the brain: The solution of crosswords, puzzles, a game of chess, Sudoku, the study of new languages and musical instruments.
Reading: Reading books, newspapers and magazines stimulates the brain and improves memory.
Training in new skills: The study of new skills, such as programming, cooking or needlework, supports the brain active and improves neuroplasticity.

4.3. Mnemonic techniques:

Locus method (place method): The association of information that needs to be remembered is with certain places in a familiar environment.
Acronims: The creation of abbreviations from the first letters of words that must be remembered.
Preview: Creation of bright and memorable images for the presentation of information.
Repetition: Repetition of information several times helps to fix it in memory.
Bloks breakdown: The division of a large amount of information into smaller blocks facilitates its memorization.

4.4. Technologies and applications to improve memory:

There are many applications and online platforms designed to train the brain and improve memory. Some of them offer personalized training programs adapted to individual needs and goals.

4.5. The influence of social ties and active social life on cognitive functions:

Studies show that active social life and maintaining strong social ties can contribute to maintaining cognitive functions and reducing the risk of developing cognitive impairment. Communication with other people stimulates the brain, improves mood and reduces stress.

Chapter 5: Final recommendations and research prospects

The choice of dietary supplement to improve memory is an individual process that should be carried out under the supervision of a doctor. It is important to consider the individual characteristics of the body, the state of health, the drugs taken and potential contraindications. You should not expect an instant effect from taking dietary supplements. To achieve the maximum result, it is necessary to combine a reception of dietary supplements with a healthy lifestyle, cognitive training and mnemonic techniques.

5.1. Research prospects:

Studies in the field of memory improvement are ongoing. Scientists study new substances and strategies that can help improve cognitive functions and reduce the risk of cognitive impairment. The promising areas of research are:

Development of new dietary supplements with improved bioavailability and greater efficiency.
The study of the effect of intestinal microbioma on cognitive functions.
Development of personalized brain training programs adapted to individual characteristics and needs.
The study of genetic factors affecting cognitive functions.
Development of new methods of diagnosis and treatment of cognitive disorders.

5.2. The importance of consulting a doctor:

Before taking any dietary supplement to improve memory, you need to consult a doctor. The doctor will be able to assess the state of your health, determine the cause of memory disorders, recommend the most suitable dietary supplements and evaluate their safety for you. Self -medication can be dangerous for your health.

5.3. In conclusion:

Improving memory is a complex and multifaceted process that requires an integrated approach. The use of dietary supplements can be a useful tool, but is not the only solution. To achieve the maximum result, it is necessary to combine a reception of dietary supplements with a healthy lifestyle, cognitive training and mnemonic techniques. Do not forget about the importance of consulting a doctor.