How to take dietary supplements to improve brain function

How to take dietary supplements to improve brain function: full management

Chapter 1: Understanding the Fundamentals: What is dietary supplements and how do they affect the brain?

Biologically active additives (dietary supplements) are concentrated sources of nutrients or other substances that have a physiological effect on the body. They are not drugs and are designed to supplement the diet, and not for the treatment of diseases. It is important to understand that dietary supplements do not replace a full and balanced diet, a healthy lifestyle and a consultation with a doctor.

The effect of dietary supplements on the brain is due to various mechanisms. Some dietary supplements directly affect neurotransmitters, chemicals that transmit signals between nerve cells. Others have antioxidant or anti -inflammatory properties, protecting the brain from damage. Still others improve the blood supply to the brain, providing it with the necessary nutrients and oxygen.

However, the effect of dietary supplements is individual and depends on many factors, including age, gender, general health, lifestyle and genetic characteristics. In addition, the quality of dietary supplements and their composition may vary significantly, which affects their effectiveness and safety. Therefore, before starting taking any dietary supplements to improve brain function, you need to carefully study information about them, consult a doctor and choose only proven and certified products.

1.1 Neurotransmitters and their role in cognitive functions:

Neurotransmitters are chemical intermediaries that ensure the transmission of nerve impulses between neurons in the brain. They play a key role in the regulation of cognitive functions, such as memory, attention, thinking, training and mood.

• Acetylcholine: Participates in the processes of training, memory and attention. Acetylcholine deficiency is associated with a deterioration in cognitive functions, especially with Alzheimer’s disease.
• Dofamine: It affects motivation, reward, pleasure and concentration of attention. The lack of dopamine can lead to a decrease in motivation, apathy, depression and a deterioration in concentration.
• Serotonin: Regulates mood, sleep, appetite and social behavior. The deficiency of serotonin is associated with depression, anxiety, insomnia and impulsivity.
• Norepinephrine: Participates in the regulation of attention, vigilance, reaction to stress and mood. The lack of norepinephrine can lead to fatigue, a decrease in concentration and depression.
• Gamk (gamma-aminobral acid): The main brake neurotransmitter in the brain reduces the excitability of neurons, reduces anxiety and promotes relaxation.
• Glutamate: The main exciting neurotransmitter in the brain is involved in the processes of learning, memory and synaptic plasticity. Excess glutamate can be neurotoxic.

Some dietary supplements can affect the level of neurotransmitters in the brain, improving cognitive functions. For example, Kholin and Alfa-GFH contribute to an increase in the level of acetylcholine, and L-tyrosine is the predecessor of dopamine and norepinephrine. However, it is important to remember that self -medication can be dangerous, and any dietary supplements affecting neurotransmitters should only be taken after consulting a doctor.

1.2 antioxidant brain protection:

The brain is very sensitive to oxidative stress, which occurs as a result of an imbalance between the formation of free radicals and antioxidant protection. Free radicals are unstable molecules that can damage brain cells, including neurons, and lead to the development of neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease.

Antioxidants are substances that neutralize free radicals and protect the cells from damage. The brain has its own antioxidant system, but its effectiveness can decrease with age or in certain diseases.

Some dietary supplements have powerful antioxidant properties and can help protect the brain from oxidative stress. These include:

• Vitamin E: Fat -soluble vitamin protects cell membranes from damage to free radicals.
• Vitamin C: Water -soluble vitamin neutralizes free radicals and participates in the synthesis of collagen.
• Coenzim Q10 (COQ10): Antioxidant, participates in the production of energy in cells.
• Glutathione: A powerful antioxidant is synthesized in the body and protects cells from oxidative stress.
• Resveratrol: Polyphenol is contained in red wine, has antioxidant and anti -inflammatory properties.
• Curcumin: The active component of turmeric, has antioxidant and anti -inflammatory properties.

Reception of antioxidant dietary supplements can help protect the brain from damage associated with oxidative stress, and improve cognitive functions. However, it is important to remember that the excess of antioxidants can also be harmful, so it is necessary to observe the recommended doses and consult a doctor.

1.3 Blood supply and cognitive functions:

The brain is a very energy -consuming organ that requires the constant intake of oxygen and nutrients for normal functioning. Blood supply to the brain provides the delivery of these necessary substances and removes metabolic products.

Violation of the blood supply to the brain can lead to a deterioration in cognitive functions, such as memory, attention and thinking. This may be due to various factors, including atherosclerosis, hypertension, diabetes and smoking.

Some dietary supplements can improve the blood supply to the brain, expanding blood vessels and improving microcirculation. These include:

• Ginkgo biloba: Plant extract, improves blood supply to the brain and has antioxidant properties.
• VinPocetin: A synthetic drug expands the blood vessels of the brain and improves microcirculation.
• L-arginine: Amino acid, is the predecessor of nitrogen oxide (No), which expands blood vessels.
• Niacin (Vitamin B3): It expands blood vessels and improves blood supply to the brain.

Improving the blood supply to the brain can help improve cognitive functions, especially in older people and in people with vascular diseases. However, before taking dietary supplements that improve blood supply to the brain, you need to consult a doctor, especially if you have problems with pressure or take anticoagulants.

Chapter 2: The most popular and effective dietary supplement to improve brain function: Review and recommendations for use

There are many dietary supplements that are advertised as means to improve brain function. However, not all of them have proven effectiveness and safety. In this chapter, we will consider the most popular and effective dietary supplements to improve brain function based on scientific research.

2.1 nootropics: Improving cognitive functions and memory:

Nootropics are substances that improve cognitive functions, such as memory, attention, thinking and training. They can have various mechanisms of action, including an increase in the blood supply to the brain, improve neurotransmission and protect neurons from damage.

• Piracetam: One of the first synthetic nootropes improves blood supply to the brain and metabolism of neurons.
  • Recommendations for use: Usually taken at a dose of 1200-4800 mg per day, divided into several tricks.
  • Side effects: Rarely arise, but may include headache, nausea, nervousness and insomnia.
  • Contraindications: Pregnancy, lactation, renal failure.
• FENIBUT: The derivative of the GABA, has anxiolytic and nootropic effects. Reduces anxiety, improves sleep and cognitive functions.
  • Recommendations for use: Usually taken at a dose of 250-750 mg per day, divided into several tricks. Long-term use is not recommended due to the risk of dependence.
  • Side effects: Drowsiness, fatigue, nausea, irritability.
  • Contraindications: Pregnancy, lactation, individual intolerance.
• Alfa-GFH (Alfa-Glyceroporophosfocholin): The source of Kholin, the predecessor of acetylcholine. Improves memory, attention and cognitive functions.
  • Recommendations for use: Usually taken at a dose of 300-600 mg per day, divided into several receptions.
  • Side effects: Rarely arise, but can include nausea, diarrhea and heartburn.
  • Contraindications: Individual intolerance.
• Cerebrolysin: Peptide preparation contains fragments of brain proteins. Improves the metabolism of neurons, protects them from damage and promotes restoration after a stroke.
  • Recommendations for use: It is administered intramuscularly or intravenously, the doctor determines the dose and duration of treatment.
  • Side effects: Rarely arise, but may include headache, dizziness, nausea and allergic reactions.
  • Contraindications: Pregnancy, lactation, epilepsy, renal failure.

Important! Noatropics should be taken only after consulting a doctor. Some of them have contraindications and can interact with other drugs.

2.2 Plant adaptogens: decreased stress and improvement of cognitive stability:

Plant adaptogens are substances that help the body adapt to stress, increase resistance to physical and mental stress, and improve cognitive functions.

• Ginseng: Increases the energy level, improves concentration and memory, reduces fatigue and stress.
  • Recommendations for use: Usually taken as an extract at a dose of 200-400 mg per day. It is not recommended to be taken in the evening, as it can cause insomnia.
  • Side effects: Insomnia, nervousness, headache, increased blood pressure.
  • Contraindications: Hypertension, pregnancy, lactation, increased excitability.
• Rodiola pink: Reduces stress, improves mood, improves mental and physical performance, improves memory and concentration.
  • Recommendations for use: Usually taken as an extract at a dose of 200-600 mg per day.
  • Side effects: Rarely arise, but may include insomnia, nervousness and dizziness.
  • Contraindications: Increased excitability, pregnancy, lactation.
• Ashwaganda: Reduces stress, anxiety and depression, improves sleep, increases the energy level and cognitive functions.
  • Recommendations for use: Usually taken as an extract at a dose of 300-500 mg per day.
  • Side effects: Rarely arise, but may include drowsiness, stomach disorder and a decrease in blood pressure.
  • Contraindications: Pregnancy, lactation, hyperthyroidism.
• Bakopa Monica: Improves memory, training and cognitive functions, reduces anxiety and stress.
  • Recommendations for use: Usually taken as an extract at a dose of 300-450 mg per day.
  • Side effects: Rarely arise, but may include stomach disorder, nausea and dry mouth.
  • Contraindications: Individual intolerance.

2.3 Vitamins and minerals: maintaining brain health and cognitive functions:

Some vitamins and minerals play an important role in maintaining brain health and cognitive functions. The deficiency of these substances can lead to a deterioration in memory, attention and other cognitive functions.

• B vitamins B (B1, B6, B9, B12): They participate in the metabolism of neurons, the synthesis of neurotransmitters and the protection of nerve cells. B vitamins deficiency can lead to fatigue, depression, memory worsening and cognitive functions.
  • Recommendations for use: Take in the form of a complex of B vitamins or separately, the doctor is determined by the doctor on the basis of the results of the tests.
  • Side effects: Rarely arise, but may include allergic reactions.
  • Contraindications: Individual intolerance.
• Vitamin D: It is important for the health of the brain, participates in the regulation of mood, cognitive functions and protect neurons. The deficiency of vitamin D is associated with depression, worsening memory and cognitive functions, as well as with an increased risk of developing neurodegenerative diseases.
  • Recommendations for use: Take in the form of an additive, the dose is determined by the doctor on the basis of the results of the tests.
  • Side effects: Rarely arise, but may include nausea, vomiting and constipation.
  • Contraindications: Hypercalcemia, hypervitaminosis D.
• Magnesium: Participates in the regulation of the nervous system, reduces stress, improves sleep and cognitive functions. Magnesium deficiency can lead to anxiety, insomnia, worsening memory and cognitive functions.
  • Recommendations for use: Take in the form of an additive, the dose is determined by the doctor on the basis of the results of the tests.
  • Side effects: Diarrhea, nausea, stomach disorder.
  • Contraindications: Renal failure.
• Zinc: It is important for the health of the brain, participates in the regulation of mood, cognitive functions and protect neurons. Zinc deficiency is associated with depression, worsening memory and cognitive functions.
  • Recommendations for use: Take in the form of an additive, the dose is determined by the doctor on the basis of the results of the tests.
  • Side effects: Nausea, vomiting, stomach disorder.
  • Contraindications: Individual intolerance.
• Iron: It is necessary for the transport of oxygen to the brain. Iron deficiency can lead to fatigue, a decrease in concentration of attention and cognitive disorders.
  • Recommendations for use: Take in the form of an additive, the dose is determined by the doctor on the basis of the results of the tests.
  • Side effects: Constipation, nausea, stomach disorder.
  • Contraindications: Hemochromatosis, hemosiderosis.

2.4 omega-3 fatty acids: maintaining the health of neurons and cognitive functions:

Omega-3 fatty acids are indispensable fatty acids that are necessary for the health of the brain and cognitive functions. They are part of cell membranes, participate in the transmission of nerve impulses and have anti -inflammatory properties.

• DGC (docosahexaenic acid): The main omega-3 fatty acid in the brain is important for the development of the brain, maintaining cognitive functions and protecting neurons. DGK deficiency is associated with a deterioration in memory, attention and cognitive functions, as well as an increased risk of developing neurodegenerative diseases.
  • Recommendations for use: Take in the form of fish oil or croil oil, the dose is determined by the doctor on the basis of the results of the tests.
  • Side effects: Fish belching, stomach disorder, nausea.
  • Contraindications: Individual intolerance, blood coagulation disorders.
• EPA (ecosapentaenic acid): It has anti -inflammatory properties and improves mood.
  • Recommendations for use: Take in the form of fish oil or croil oil, the dose is determined by the doctor on the basis of the results of the tests.
  • Side effects: Fish belching, stomach disorder, nausea.
  • Contraindications: Individual intolerance, blood coagulation disorders.

Chapter 3: How to choose the right dietary supplement for the brain: quality criteria, certification and reviews

The choice of high -quality and safe dietary supplements to improve brain function is an important step towards achieving the desired results. Many products are represented on the market, and not all of them are equally useful and safe. In this chapter, we will consider the criteria for choosing dietary supplements, certification and importance of reviews.

3.1 Badov Criteria:

• Composition: Carefully study the composition of the dietary supplement. Make sure that it contains the declared ingredients in effective doses. Avoid dietary supplements with artificial dyes, flavors and preservatives.
• Manufacturer: Give preference to dietary supplements from well -known and trusted manufacturers who have a good reputation on the market. Study information about the manufacturer, its production facilities and quality control.
• Output form: Select the output form that is most convenient to you (capsules, tablets, powder, liquid). Keep in mind that some forms of release can be better absorbed by the body.
• Dosage: Pay attention to the recommended dosage of dietary supplements. Do not exceed the recommended dose, as this can lead to side effects.
• Certification: Make sure the dietary supplement is certified by the relevant authorities. The presence of a certificate confirms that the product meets the requirements of safety and quality.
• Best before date: Check the shelf life of the dietary supplement before buying. Do not use dietary supplements with an expired shelf life.

3.2 Certification of dietary supplements:

Certification of dietary supplements is a process of confirming the conformity of the product with safety and quality requirements. Different countries have their own dietary supplements certification systems.

• Russia: In Russia, dietary supplements are subject to state registration in Rospotrebnadzor. The presence of a certificate of state registration (SGR) confirms that the product has passed the necessary examination and meets security requirements.
• USA: In the USA, dietary supplements are regulated by FDA (Food and Drug Administration), but are not subject to mandatory preliminary assessment. FDA monitors the safety of dietary supplements after their entry into the market and may take measures if violations are detected.
  • NSF International: An independent organization that certifies dietary supplements for compliance with quality and safety standards.
  • USP (United States Pharmacopeia): An organization that sets quality standards for medicines and dietary supplements.
• European Union: In the European Union, Bada is regulated by national legislation of member countries.
  • EFSA (European Food Safety Authority): The European Food Safety Agency, which assesses the safety of food products and dietary supplements.

When choosing dietary supplements, pay attention to the availability of certificates of conformity and quality signs issued by authoritative organizations.

3.3 reviews about dietary supplements:

Reviews of other people who have already accepted dietary supplements can be a useful source of information. However, treat reviews critically and take into account that they can be subjective and biased.

• Study reviews on different resources: Do not limit yourself to reviews on one site. Look for reviews on forums, on social networks and on the websites of online stores.
• Pay attention to the details: Read the reviews carefully and pay attention to the details. Find out what results other people got from the reception of Bad, what side effects they experienced and how long they took dietary supplements.
• Consider the individual characteristics: Remember that the effect of dietary supplements can be individual and depends on many factors. What helped one person may not help another.
• Do not trust anonymous reviews: Anonymous reviews can be written by competitors or the manufacturer himself. Trust the reviews from real people who indicated their name and surname.
• Consult a doctor: Before making any decision on making a dietary supplement, consult a doctor. He will be able to evaluate your health status, identify possible contraindications and give recommendations on the choice of dietary supplements.

Chapter 4: Rules for admission of dietary supplements: dosage, reception time, compatibility with other substances

The correct reception of dietary supplements is the key to their effectiveness and safety. In this chapter, we will consider the basic rules for receiving dietary supplements, including dosage, reception time and compatibility with other substances.

4.1 dosage of dietary supplements:

The dosage of dietary supplements should be strictly observed in accordance with the instructions for use or the doctor’s recommendations. Do not exceed the recommended dose, as this can lead to side effects.

• Start with a minimum dose: If you first take a dietary supplement, start with a minimum dose specified in the instructions. This will allow you to evaluate the tolerance of dietary supplements and avoid side effects.
• Gradually increase the dose: If the minimum dose does not give the desired effect, gradually increase the dose to the recommended. Follow your well -being and when side effects appear, reduce the dose or stop taking dietary supplements.
• Listen to your body: Each person is individual, and dosage of dietary supplements can vary depending on age, gender, weight, health status and other factors. Listen to your body and adjust the dose in accordance with its needs.
• Consult a doctor: If you are not sure of the proper dosage of dietary supplements, consult your doctor. He will be able to determine the optimal dose for you, given your individual characteristics.

4.2 Time of admission of dietary supplements:

The time of receiving dietary supplements can affect their effectiveness and tolerance. Some dietary supplements are better absorbed on an empty stomach, while others are absorbed after eating.

• Read the instructions for use: The instructions for the use of dietary supplements usually indicate the optimal reception time. Follow the recommendations of the manufacturer.
• Consider the features of dietary supplement: Some dietary supplements, such as B vitamins and adaptogens, are best taken in the morning to increase the energy level and improve concentration. Other dietary supplements, such as magnesium and melatonin, are best taken in the evening to improve sleep and relax.
• Take dietary supplements regularly: To achieve the maximum effect, take dietary supplements regularly, at the same time every day.

4.3 compatibility of dietary supplements with other substances:

Some dietary supplements can interact with other substances such as drugs, alcohol and caffeine. This can lead to a decrease in dietary supplement efficiency, enhance side effects or other undesirable consequences.

• Consult a doctor: Before taking dietary supplements, tell your doctor about all the drugs that you take. He will be able to evaluate possible interactions and give recommendations for receiving dietary supplements.
• Avoid the simultaneous administration of dietary supplements with drugs: If possible, avoid simultaneous intake of dietary supplements with drugs. Wait at least 1-2 hours between the intake of dietary supplement and the drug.
• Do not drink alcohol while receiving dietary supplements: Alcohol can interact with some dietary supplements and enhance their side effects.
• Limit caffeine consumption during dietary supplements: Caffeine can interact with some dietary supplements and cause nervousness, insomnia and other side effects.

Chapter 5: Precautions and side effects: when should you stop taking dietary supplements?

Reception of dietary supplements can be safe and effective if you observe certain precautions and know about possible side effects. In this chapter we will consider when to stop taking dietary supplements and what precautions should be observed.

5.1 Precaution measures when receiving dietary supplements:

• Consult a doctor: Before taking any dietary supplements, especially if you have chronic diseases or take medications, consult your doctor.
• Choose high -quality dietary supplements: Buy dietary supplements only from trusted manufacturers who have a good reputation in the market. Make sure the dietary supplement is certified by the relevant authorities.
• Read the instructions for use: Carefully study the instructions for the use of dietary supplements before the reception. Follow the recommendations of the manufacturer for dosage, reception time and contraindications.
• Start with a minimum dose: If you first take a dietary supplement, start with a minimum dose specified in the instructions. This will allow you to evaluate the tolerance of dietary supplements and avoid side effects.
• Follow your well -being: During the reception of Bad, follow your well -being and pay attention to any unusual symptoms. If you feel bad, stop taking dietary supplements and consult a doctor.
• Do not exceed the recommended dose: Exceeding the recommended dose of dietary supplements can lead to side effects.
• Do not take dietary supplements with an expired expiration date: Bades with an expired shelf life can be ineffective or even hazardous to health.
• Keep dietary supplements in no way for children: Bades can be dangerous for children if they are swallowed.

5.2 side effects of dietary supplements:

Side effects of dietary supplements can vary depending on the type of dietary supplement, dosage, individual characteristics of the body and other factors. Some common side effects of dietary supplements include:

• Indigestion: Nausea, vomiting, diarrhea, constipation, heartburn.
• Headache: Dizziness, migraine.
• Insomnia: Nervousness, anxiety.
• Allergic reactions: Skin rash, itching, Quincke’s edema, anaphylactic shock.
• Interaction with drugs: Reducing the effectiveness of the drug, increased side effects of the drug.

5.3 When should you stop receiving dietary supplements?

The reception of dietary supplements should be stopped in the following cases:

• The appearance of side effects: If you experience side effects after taking a dietary supplement, stop taking it and consult a doctor.
• Lack of effect: If you have not noticed an improvement in your condition after a long -term administration of dietary supplements, stop taking it. Perhaps this dietary supplement is not suitable for you.
• Pregnancy and lactation: Most dietary supplements are not recommended to be taken during pregnancy and lactation. Consult a doctor before taking dietary supplements.
• Before the surgical operation: Some dietary supplements can affect blood coagulation and increase the risk of bleeding during surgery. Tell your doctor about all the dietary supplements you take before the operation.
• On the recommendation of a doctor: Your doctor may recommend that you stop taking dietary supplements for medical reasons.

Chapter 6: Alternative ways to improve brain function: integrated approach

Bades can be a useful addition to a healthy lifestyle, but they are not a panacea. To improve brain function, an integrated approach is required, including proper nutrition, physical activity, sufficient sleep, stress and mental stimulation.

6.1 Proper nutrition for the brain:

Proper nutrition plays an important role in maintaining brain health and cognitive functions. Include the following products in your diet:

• Fat fish: Salmon, tuna, mackerel are rich in omega-3 fatty acids that are necessary for the health of the brain.
• Nuts and seeds: Walnuts, almonds, flax seeds and chia contain omega-3 fatty acids, vitamin E and antioxidants.
• Berries: Blueberries, strawberries, raspberries are rich in antioxidants that protect the brain from damage.
• Green sheet vegetables: Spinach, cabbage, broccoli contain B vitamins, folic acid and antioxidants.
• Whole grain products: Oatmeal, brown rice, Kinoa provide the brain with energy and contain vitamins of group B.
• Avocado: Contains mono -saturated fats that improve blood supply to the brain.
• Dark chocolate: Contains antioxidants and flavonoids that improve the blood supply to the brain and cognitive functions.

Limit the consumption of sugar, processed products, trans fats and alcohol, as they can negatively affect the health of the brain.

6.2 Physical activity for the brain:

Physical activity improves blood supply to the brain, stimulates the growth of new neurons and improves cognitive functions. Regular exercises, such as walking, running, swimming and dancing, can help improve memory, attention and thinking.

• Engage in physical activity at least 30 minutes a day: Choose a type of physical activity that you like and do it regularly.
• Turn on aerobic exercises and strength training: Aerobic exercises improve the blood supply to the brain, and strength training strengthen muscles and improves the general physical form.
• Combine physical activity with mental activity: For example, do yoga or tai-chi that require concentration of attention and coordination of movements.

6.3 sufficient sleep for the brain:

A sufficient sleep is necessary to restore the brain and consolidate memory. During sleep, the brain processes information received during the day, and cleans it of toxins. The lack of sleep can lead to a deterioration in memory, attention, thinking and mood.

• Sleep at least 7-8 hours a day: Try to go to bed and get up at the same time every day to establish a regular sleep mode.
• Create comfortable sleeping conditions: Provide silence, darkness and coolness in the bedroom.
• Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
• Relax before going to bed: Take a warm bath, read a book or listen to music.

6.4 Stress control for the brain:

Chronic stress can negatively affect brain health and cognitive functions. Stress can lead to a deterioration in memory, attention, thinking and mood, as well as an increased risk of developing neurodegenerative diseases.

• Practice relaxation methods: Meditation, yoga, tai-chi and breathing exercises can help reduce stress.
• Take a hobby: Find a lesson that brings you pleasure and helps to relax.
• Spend time in nature: Nature has a calming effect on the nervous system and helps to reduce stress.
• Communicate with friends and family: Support for loved ones helps to cope with stress.
• Turn to the psychologist for help: If you cannot cope with stress yourself, seek help from a psychologist.

6.5 Mental stimulation for the brain:

Mental stimulation helps to maintain the brain in tone and improves cognitive functions. Contactly engage in mental activity, such as reading, solving crosswords, learning foreign languages ​​and mastering new skills.

• Read books and articles: Reading extension