Overview of the best dietary supplements for memory and brain - Yes Global продукция

Overview of the best dietary supplements for memory and brain

I. Nootropics and cognitive amplifiers: Fundamentals and principles of action

Nootropics, often called cognitive amplifiers or “smart drugs”, are a class of substances that allegedly improve cognitive functions, especially memory, concentration, attention, motivation and training. It is important to emphasize that many substances classified as nootropics have a different degree of scientific support and regulatory regulation. In this article, we will focus on additives (dietary supplements), which are relatively accessible and have certain support in scientific research, albeit with reservations.

1.1. The mechanisms of the action of nootropics:

The action of nootropics is multifaceted and may include the following mechanisms:

Increase in the blood supply to the brain: Some nootropics expand blood vessels, improving blood flow to the brain, which provides more oxygen and nutrients necessary for optimal cognitive activity.
Neurotransmissia: Nootropics can affect the level and activity of neurotransmitters, such as acetylcholine, dopamine, serotonin and glutamate, which play a key role in transmitting signals between neurons. Improving the neurotransmission can improve memory, training and mood.
Neuroprotection: Some nootropics have antioxidant and anti -inflammatory properties that can protect neurons from damage caused by free radicals and inflammation.
Neuroplasticity: Nootropics can contribute to neuroplasticity, that is, the ability of the brain to adapt and reorganize, forming new connections between neurons. This is important for learning and memory.
Increase in brain energy: Some nootropics can improve brain metabolism and increase energy production (ATP) necessary for cognitive functions.

1.2. The importance of an integrated approach:

It is important to understand that dietary supplements for the brain are not a “magic tablet.” They are most effective in combination with a healthy lifestyle, which includes a balanced diet, regular physical exercises, sufficient sleep and mental stimulation.

II. Overview of the main dietary supplement to improve memory and cognitive functions

In this section, we will consider the most popular and studied dietary supplements, which are believed to improve memory and cognitive functions. For each dietary supplement, information will be presented about its mechanism of action, scientific research, dosages, potential side effects and contraindications.

2.1. Kholin and sources of Kholin (Alfa-HFH, CDP Holin, Kholin Bartratt)

Kholin is an important nutrient necessary for the health of the brain. He is the predecessor of acetylcholine, neurotransmitter, playing a key role in memory, training and muscle control.

The mechanism of action: An increase in the level of acetylcholine in the brain.
Scientific research: Studies show that choline additives can improve memory and cognitive functions, especially in older people with choline deficiency. However, research results are ambiguous.
Dosage: Varies depending on the form of choline. Alfa-gg: 300-600 mg per day. CDP choline: 250-500 mg twice a day. Kholin Bartrate: 500 mg – 2 g per day.
Side effects: In high doses can cause nausea, stomach disorder, diarrhea and smell of fish from the body.
Contraindications: You should consult a doctor, especially in the presence of kidney or liver diseases.
- Alfa-GFH (Alpha-GPC): It is considered one of the most bioavailable forms of choline. Easily penetrates through a hematoencephalic barrier.
- CDP choline (Citicoline): In addition to increasing the level of choline, it also contributes to the production of phosphatidylcholine, an important component of cell membranes.
- Choline bitartrate: The less expensive form of choline, but can be less bioavailable than alpha-gg and CDP choline.

2.2. Creatine

Creatine is a natural substance that is mainly contained in the muscles. It plays an important role in the production of energy, especially during intense physical exercises. However, creatine is also important for brain health.

The mechanism of action: Improving energy metabolism in the brain by increasing the level of phosphocratin, which is a reserve of energy for neurons.
Scientific research: Studies show that creative supplements can improve cognitive functions, especially memory and thinking that require intensive mental activity, especially among vegetarians and older people.
Dosage: 3-5 g per day.
Side effects: Usually well tolerated. In rare cases, it can cause a stomach disorder or water retention.
Contraindications: You should consult a doctor in the presence of kidney diseases.

2.3. L-theanine

L-theanine is an amino acid contained in tea (Camellia sinensis). She is known for her soothing and relaxing properties.

The mechanism of action: An increase in the level of alpha waves in the brain that are associated with a state of relaxed vigor. It also affects the level of neurotransmitters, such as serotonin and dopamine.
Scientific research: Studies show that L-theanine can improve concentration, attention and reduce stress. It is often used in combination with caffeine to improve cognitive functions and reduce anxiety caused by caffeine.
Dosage: 100-400 mg per day.
Side effects: Usually well tolerated. In rare cases, drowsiness can cause drowsiness.
Contraindications: You should consult a doctor in the presence of low blood pressure.

2.4. Caffeine

Caffeine is a stimulant contained in coffee, tea, chocolate and many other products.

The mechanism of action: Blocks adenosine receptors in the brain, which leads to an increase in vigor, attention and concentration. It also stimulates the release of dopamine and norepinephrine.
Scientific research: Caffeine provenly improves cognitive functions, including attention, memory and reaction time. However, the effect of caffeine depends on individual sensitivity and dosage.
Dosage: 50-200 mg (depending on individual sensitivity).
Side effects: It can cause anxiety, nervousness, insomnia, rapid heartbeat and stomach disorder. With prolonged use, it can cause addiction.
Contraindications: Caffeine use should be avoided in the presence of anxiety disorders, insomnia, heart disease and pregnancy.

2.5. Ginkgo Biloba (Ginkgo Biloba)

Ginkgo biloba is an extract of ginkgo wood leaves. It is known for its antioxidant and anti -inflammatory properties.

The mechanism of action: Improves blood supply to the brain, has antioxidant properties and can protect neurons from damage.
Scientific research: Some studies show that ginkgo bilobe can improve memory and cognitive functions, especially in people with age -related cognitive impairment. However, research results are ambiguous.
Dosage: 120-240 mg per day.
Side effects: It can cause stomach disorder, headache and dizziness.
Contraindications: You should consult a doctor, especially when taking anticoagulants or before surgical intervention, since ginkgo can dilute blood.

2.6. Ginseng (Panax Ginseng)

Ginseng is a plant that is traditionally used in Chinese medicine to improve energy, endurance and cognitive functions.

The mechanism of action: Improves blood supply to the brain, has antioxidant and anti -inflammatory properties, and can affect the level of neurotransmitters.
Scientific research: Some studies show that ginseng can improve memory, attention and speed of thinking.
Dosage: 200-400 mg per day.
Side effects: It can cause insomnia, nervousness and stomach disorder.
Contraindications: Ginseng’s use should be avoided in the presence of insomnia, anxious disorders, high blood pressure and pregnancy.

2.7. Bacopa Monnieri Bacopa

Bakop Monieri is a grass used in Ayurvedic medicine to improve memory and cognitive functions.

The mechanism of action: Improves blood supply to the brain, has antioxidant properties and can improve neurotransmission.
Scientific research: Studies show that Monieri’s bacop can improve memory, speed of thinking and reduce anxiety.
Dosage: 300-450 mg per day.
Side effects: It can cause stomach disorder, dry mouth and fatigue.
Contraindications: You should consult a doctor in the presence of thyroid diseases or pregnancy.

2.8. Phosphateidixin (PhsphatideLSERINE)

Phosphatidylserin is a phospholipid, which is an important component of cell membranes, especially in the brain.

The mechanism of action: Supports the structure and function of cell membranes, improves neurotransmission and can protect neurons from damage.
Scientific research: Studies show that phosphatidylserin can improve memory, attention and cognitive functions, especially in older people with age -related cognitive impairment.
Dosage: 100-300 mg per day.
Side effects: Usually well tolerated. In rare cases, it can cause stomach disorder or insomnia.
Contraindications: You should consult a doctor when taking anticoagulants.

2.9. L-carnitin

L-carnitine is an amino acid that plays an important role in the production of energy.

The mechanism of action: Improves energy metabolism in the brain, protects neurons from damage and can improve neurotransmission.
Scientific research: Studies show that L-carnitine can improve memory, attention and cognitive functions, especially in older people with age-related cognitive impairment.
Dosage: 500-2000 mg per day.
Side effects: It can cause a stomach disorder, nausea and diarrhea.
Contraindications: You should consult a doctor if there are diseases of the kidneys or thyroid gland.

2.10. Resveratrol

Resveratrol is a polyphenol contained in grapes, red wine and other products. It is known for its antioxidant and anti -inflammatory properties.

The mechanism of action: It has antioxidant and anti -inflammatory properties, improves blood supply to the brain and can protect neurons from damage.
Scientific research: Some studies show that resveratrol can improve memory and cognitive functions, especially in the elderly.
Dosage: 150-500 mg per day.
Side effects: Usually well tolerated. In rare cases, it can cause stomach disorder.
Contraindications: You should consult a doctor when taking anticoagulants.

2.11. B vitamins b

B vitamins play an important role in the health of the brain and nervous system.

The mechanism of action: They participate in the metabolism of neurotransmitters, the formation of myelin (protective membrane of the nerve fibers) and maintaining the normal function of the nervous system.
Scientific research: The deficiency of group B vitamins can lead to cognitive impairment, such as memory problems and concentration. B vitamins adds cognitive functions, especially in people with a deficiency of these vitamins.
Dosage: Varies depending on vitamin. General recommendations: vitamin B12: 2.4 μg per day, folic acid: 400 μg per day, vitamin B6: 1.3 mg per day.
Side effects: Usually well tolerated. In high doses, some vitamins of group B can cause side effects, such as stomach disorder or nervous excitement.
Contraindications: You should consult a doctor, especially if there are diseases of the kidneys.

2.12. Omega-3 fatty acids (DHA and EPA)

Omega-3 fatty acids, especially DHA (non-zahyxaenic acid) and EPA (eicosapentaenoic acid), are important to the health of the brain.

The mechanism of action: DHA is an important structural component of cell membranes in the brain. Omega-3 fatty acids have anti-inflammatory properties and can improve blood supply to the brain.
Scientific research: Studies show that omega-3 fatty acids can improve memory, attention and cognitive functions, especially in older people and people with depression.
Dosage: 1-2 g per day (DHA and EPA).
Side effects: It can cause a stomach disorder, the smell of fish from the mouth and liquefaction of blood.
Contraindications: You should consult a doctor when taking anticoagulants.

III. Combined nootropic preparations and stacks

Many people prefer to use combined nootropic drugs or “stacks”, which contain several ingredients intended for synergistic enhancing cognitive functions. It is important to note that the effectiveness and safety of combined drugs can vary, and it is necessary to carefully study the composition and dosage.

3.1. Examples of popular glass:

Caffeine + L-Teanin: This stack is one of the most popular and well studied. Caffeine provides vigor and attention, and L-theanine reduces anxiety and improves concentration.
Choline + racetama (piracetam, aniracetam, oxiracetam): Racetams are a class of nootropic drugs, which are believed to improve cognitive functions, especially memory and training. Kholin is used to prevent headaches, which sometimes occurs when taking racetams. It is important to note that Racetams are not dietary supplements and in most countries are released according to a doctor’s prescription. Their discussion here is given only for information purposes.
Phosphatidylserin + omega-3 fatty acids: This stack can improve memory, attention and cognitive functions, especially in older people.
Bakop Monery + Ginkgo Biloba: This stack can improve memory, speed of thinking and reduce anxiety.

3.2. Risks and warnings when using stacks:

Ingredient interaction: Some ingredients can interact with each other, enhancing or weakening effects.
Side effects: The risk of side effects increases when using several ingredients at the same time.
Insufficient scientific support: The effectiveness and safety of many glasses have not been properly studied.
Individual sensitivity: The reaction to stacks can vary depending on individual sensitivity.

IV. Other strategies for improving cognitive functions

In addition to taking dietary supplements, there are other strategies that can significantly improve cognitive functions:

Healthy nutrition: Balanced nutrition, rich in fruits, vegetables, whole grains, low -fat protein and healthy fats, is necessary for the health of the brain.
Regular physical exercises: Physical exercises improve the blood supply to the brain, stimulate the growth of new neurons and improve mood.
Sufficient sleep: Sleep is necessary for consolidating memory and restoration of the brain.
Mental stimulation: The regular performance of mental tasks, such as reading, solving crosswords, studying new skills, can improve cognitive functions and prevent age -based cognitive impairment.
Reducing stress: Chronic stress can negatively affect cognitive functions. Stress reduction techniques, such as meditation, yoga and breathing exercises, can help improve cognitive functions.
Socialization: Maintaining active social life can stimulate the brain and improve cognitive functions.

V. Important considerations and warnings

Consultation with a doctor: Before taking any dietary supplements to improve memory and brain, it is necessary to consult a doctor, especially if there are any diseases or medication.
Individual reaction: The effectiveness of dietary supplements can vary depending on the individual reaction.
Product quality: It is important to choose dietary supplements from trusted manufacturers to guarantee the quality and safety of products.
Dosage: It is necessary to observe the recommended dosages.
Side effects: You should be attentive to any side effects and stop taking dietary supplements when they occur.
Lack of “magic pill”: Bades for the brain are not a “magic tablet.” They are most effective in combination with a healthy lifestyle.
Normative regulation: The normative regulation of dietary supplements may vary in different countries. It is important to familiarize yourself with local laws and rules.

VI. The future of nootropics and brain research

Studies in the field of nootropus and cognitive amplifiers are ongoing, and in the future we can expect the emergence of new, more effective and safe drugs. The development of neuronauk allows you to better understand the mechanisms of action of various substances on the brain, which leads to the development of more purposeful and effective strategies for improving cognitive functions. The promising areas of research are:

Development of new nootropes: The study of new substances that can improve cognitive functions, especially memory, attention and training.
Studying the mechanisms of the action of nootropics: A deeper understanding of how nootropics affect the brain will develop more effective strategies for their use.
Personalized medicine: Development of personalized approaches to improving cognitive functions that take into account the individual characteristics of a person.
Neurostimulation: The use of non -invasive methods of brain stimulation, such as transcranial magnetic stimulation (TMS) and transcranial stimulation of direct current (TSPT), to improve cognitive functions.
Gene therapy: In the future, genetic therapy can be used to improve cognitive functions by changing genes associated with training and memory.

The development of these directions will lead to the emergence of new opportunities to improve cognitive functions and maintain brain health throughout life. It is important to remember that research in this area continues, and it is necessary to carefully monitor new discoveries and recommendations.

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