How to choose dietary supplement to improve memory: expert advice

Understanding the basics of memory and factors affecting cognitive functions

Before delving into the choice of biologically active additives (dietary supplements) to improve memory, it is extremely important to understand how the memory functions and what factors can worsen it. Memory is not a single process, but a complex system that includes several types and stages:

Sensory memory: Short -term storage of sensory information (vision, hearing, touch). Only a fraction of a second lasts.
Short -term (working) memory: Temporary storage and processing of information necessary to perform current tasks. It is limited in terms of storage time (about 20-30 seconds).
Long -term memory: Relatively constant storage of information for an indefinite period. Divided into:
- Declarative (obvious) memory: The conscious recollection of facts (semantic memory) and events (episodic memory).
- Procedure (implicit) memory: Unconscious memorization of skills and habits (for example, cycling).

Memory deterioration can be caused by various factors:

Age: With age, a natural decrease in cognitive functions occurs, including memory.
Lack of sleep: The lack of quality sleep violates the processes of memory consolidation (transforming short -term memory into long -term).
Stress and anxiety: Chronic stress and anxiety negatively affect cognitive functions, worsening concentration and memory.
Inal meals: The deficiency of certain vitamins and minerals necessary for the health of the brain can lead to a deterioration in memory.
Insufficient physical activity: Physical activity improves blood circulation in the brain, contributing to its normal functioning.
Chronic diseases: Some diseases, such as Alzheimer’s disease, Parkinson’s disease, diabetes and cardiovascular diseases, can lead to a significant memory deterioration.
Taking drugs: Some drugs can have a negative effect on memory.
Alcohol and drugs: Alcohol abuse and drugs can lead to damage to the brain and deterioration of cognitive functions.
Hodo-brain injuries: Head injuries can lead to brain damage and memory impairment.
Depression: Depression is often accompanied by concentration and memory problems.
Insufficient cognitive stimulation: The lack of mental activity (for example, reading, solving puzzles, studying a new one) can lead to a decrease in cognitive functions.

Understanding these factors is the first step to improve memory. Before resorting to dietary supplements, it is important to optimize the lifestyle, providing enough sleep, balanced nutrition, regular physical activity and cognitive stimulation.

Overview of key dietary supplements for improving memory: scientific data and effectiveness

There are many dietary supplements on the market, positioned as a means of improving memory. It is important to understand that the effectiveness of these additives can vary, and not all of them have sufficient scientific support. Below is a review of the most popular and studied dietary supplements to improve memory, with an emphasis on scientific data and possible side effects:

1. Ginkgo biloba (Ginkgo Biloba):

The mechanism of action: It improves blood circulation in the brain, has antioxidant properties, protects neurons from damage.
Scientific data: Some studies show that ginkgo bilobe can improve cognitive functions and memory in people with an age -related decrease in cognitive functions and Alzheimer’s disease. However, the research results are contradictory, and not all studies confirm its effectiveness.
Recommendations: Standardized extracts containing 24% flavonglycosides and 6% terpenolactone.
Side effects: Headache, dizziness, disorders of the gastrointestinal tract, increased risk of bleeding (especially when taking anticoagulants).
Contraindications: Pregnancy, breastfeeding, blood coagulation, taking anticoagulants.

2. Omega-3 fatty acids (Omega-3 Fatty Acids):

The mechanism of action: Docosagoxaenic acid (DHA) is the main structural component of cell membranes of the brain. Eicopentenic acid (EPA) has anti -inflammatory properties.
Scientific data: Studies show that omega-3 fatty acids can improve cognitive functions and memory in older people and people with mild cognitive impairment. They can also have a protective effect against the development of dementia.
Recommendations: The recommended dose of DHA and EPA is 1-2 grams per day.
Side effects: Disorders of the gastrointestinal tract, fish taste in the mouth, increased risk of bleeding (especially when taking anticoagulants).
Contraindications: Pregnancy (consultation with a doctor is required), breastfeeding (consultation with a doctor is required), blood coagulation, taking anticoagulants.

3..

The mechanism of action: Phosphatidylserin is an important component of the cell membranes of the brain, is involved in the transmission of nerve impulses and improves cognitive functions.
Scientific data: Some studies show that phosphatidylserin can improve memory and cognitive functions in older people and people with an age -related decrease in cognitive functions.
Recommendations: The dose is 100-300 mg per day.
Side effects: Disorders of the gastrointestinal tract, insomnia.
Contraindications: There is not enough data on the safety of use during pregnancy and breastfeeding.

4. Bacopa Monnieri:

The mechanism of action: It has antioxidant and anti -inflammatory properties, improves the transmission of nerve impulses, protects neurons from damage.
Scientific data: Studies show that Bakop Monier can improve memory, training and cognitive functions, especially in older people.
Recommendations: Standardized extracts containing 20-50% bacosides.
Side effects: Disorders of the gastrointestinal tract, dry mouth, fatigue.
Contraindications: Pregnancy, breastfeeding, bradycardia.

5. Curcumin (Curcumin):

The mechanism of action: It has powerful antioxidant and anti -inflammatory properties, protects neurons from damage, improves cognitive functions.
Scientific data: Some studies show that curcumin can improve memory and cognitive functions, as well as reduce the risk of developing Alzheimer’s disease. However, the bioavailability of curcumin is low, therefore it is recommended to take it in combination with piperin (black pepper extract), which improves its absorption.
Recommendations: Take with piperin to improve bioavailability.
Side effects: Disorders of the gastrointestinal tract.
Contraindications: Pregnancy, breastfeeding, gall bladder diseases, taking anticoagulants.

6. Creatine (Creatine):

The mechanism of action: Increases energy level in the brain (ATP), improves cognitive functions.
Scientific data: Studies show that creatine can improve memory and cognitive functions, especially with a lack of sleep or increased mental stress.
Recommendations: The dose is 3-5 grams per day.
Side effects: Disorders of the gastrointestinal tract, fluid retention.
Contraindications: Kidney diseases.

7. B vitamins B (b vitamins):

The mechanism of action: Vitamins B6, B12 and folic acid are involved in the metabolism of neurotransmitters and support the health of the nervous system. B vitamins deficiency can lead to a deterioration in cognitive functions.
Scientific data: Studies show that taking B vitamins can improve cognitive functions and memory, especially in people with a deficiency of these vitamins.
Recommendations: Take a complex of vitamins of group B.
Side effects: Rarely found.
Contraindications: Individual intolerance.

8. Caffeine (Caffeine):

The mechanism of action: It stimulates the central nervous system, improves concentration and attention.
Scientific data: Caffeine can briefly improve memory and cognitive functions. However, excessive caffeine use can lead to anxiety, insomnia and other side effects.
Recommendations: Moderate use (up to 400 mg per day).
Side effects: Anxiety, insomnia, rapid heartbeat, disorders of the gastrointestinal tract.
Contraindications: Pregnancy, breastfeeding, anxiety disorders, diseases of the cardiovascular system.

9. L-theanine:

The mechanism of action: The amino acid contained in tea has a calming effect, improves concentration and attention.
Scientific data: L-theanine can improve cognitive functions and memory, especially in combination with caffeine.
Recommendations: Take in combination with caffeine.
Side effects: Rarely found.
Contraindications: Pregnancy, breastfeeding.

10. Rozeroi rose (Rhodiola rosea):

The mechanism of action: Adaptogen, reduces stress, improves mental performance and concentration.
Scientific data: Studies show that the rodel of the pink can improve cognitive functions, especially with stress and fatigue.
Recommendations: Standardized extracts containing 3% rosavin and 1% salidroside.
Side effects: Insomnia, irritability.
Contraindications: Pregnancy, breastfeeding, anxiety disorders, bipolar disorder.

It is important to remember: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body, dosage and duration of administration. Before taking any dietary supplement, you need to consult a doctor, especially if you have any chronic diseases or take medications.

Criteria for choosing high -quality dietary supplements: how to avoid fakes and ineffective products

There are many unscrupulous manufacturers in the dietary supplement market offering poor -quality or even fake products. To avoid disappointment and protect your health, when choosing dietary supplements, the following criteria must be taken into account:

Reputation manufacturer: Choose a dietary supplement from famous and reliable manufacturers with a good reputation in the market. Check reviews about the manufacturer and product on the Internet.
Availability of quality certificates: Make sure that dietary supplements have quality certificates confirming its safety and effectiveness. Pay attention to the availability of GMP (Good Manuapacturn Practice), NSF International, USP (United States Pharmacopeia) and other authoritative organizations.
Product composition: Carefully study the composition of the product and make sure that it corresponds to the declared on the label. Pay attention to the content of active ingredients, as well as the presence of additional ingredients (for example, fillers, dyes, preservatives).
Dosage: Follow the recommended dosage indicated on the label. Do not exceed the dosage without consulting a doctor.
Output form: Choose the form of release that is convenient for you (for example, tablets, capsules, powder, liquid).
Price: Too low price may indicate the low quality of the product.
Customer reviews: Check out the reviews of other customers about the product. Pay attention to the reviews regarding the efficiency, side effects and quality of the product.
Consultation with a doctor: Before taking any dietary supplement, you need to consult a doctor, especially if you have any chronic diseases or take medications. The doctor will help you choose the right dietary supplement, taking into account your individual characteristics and health status.

How to recognize a fake:

The discrepancy of the packaging: Pay attention to the quality of the packaging, the presence of errors in the text, fuzzy image, lack of marking.
Non -compliance with the appearance of the product: Pay attention to the color, smell and texture of the product. If the product looks or smells strange, perhaps this is a fake.
Pricing in discrepancy: Too low price may indicate a fake.
Lack of effect: If after taking dietary supplements you do not observe any effect, perhaps this is a fake.

Alternative methods of improving memory: an integrated approach to cognitive health

Bad can be a useful addition to an integrated approach to improving memory, but they are not a panacea. The most effective way to improve memory is to combine dietary supplement with a change in lifestyle and the use of other methods aimed at improving cognitive functions.

1. Healthy lifestyle:

Balanced nutrition: Use products rich in antioxidants, omega-3 fatty acids, group B vitamins and other nutrients necessary for the health of the brain. Limit the consumption of sugar, processed products and trans fats.
Regular physical activity: Do physical exercises for at least 30 minutes a day, most days of the week. Physical activity improves blood circulation in the brain and promotes its normal functioning.
Sufficient sleep: Provide yourself 7-8 hours of quality sleep every night. The lack of sleep disrupts the process of memory consolidation.
Stress management: Use stress control methods such as meditation, yoga or breathing exercises. Chronic stress negatively affects cognitive functions.

2. Cognitive stimulation:

Reading: Read books, magazines and articles on interesting topics for you.
Study of the new: Learn new languages, skills or objects.
Pressure solution: Decide crosswords, Sudoku and other puzzles.
Games for the brain: Play games aimed at improving memory, attention and other cognitive functions.
Social activity: Maintain social ties and communicate with friends and family.

3. Memory improvement techniques:

Association method: Link new information with already known information.
Visualization method: Create bright and memorable images related to new information.
Repetition method: Repeat new information several times to fix it in memory.
Method for breaking information: Miss more information into smaller and easily absorbed parts.
Mnemonics method: Use mnemonic techniques to remember lists, dates and other information.

4. Other methods:

Meditation of awareness: Meditation of awareness can improve concentration, attention and memory.
Biological feedback (BOS): Bos can help improve cognitive functions by teaching people to control their physiological reactions.
Transcranial magnetic stimulation (TMS): TMS is a non -invasive method of brain stimulation that can improve cognitive functions.

The use of an integrated approach to improving memory, including a healthy lifestyle, cognitive stimulation, techniques for improving memory and, if necessary, intake of dietary supplements, is the most effective way to maintain cognitive health and improve memory for many years.

Questions and answers about dietary supplement to improve memory: We dispel myths and errors

Question: Can diet be completely restored in Alzheimer’s disease?

Answer: No. Bad is not a cure for Alzheimer’s disease and cannot completely restore the memory lost as a result of this disease. However, some dietary supplements, such as ginkgo biloba and omega-3 fatty acids, can help slow down the progression of the disease and improve cognitive functions in people with Alzheimer’s disease.

Question: Are all dietary supplement to improve memory equally effective?

Answer: No. The effectiveness of dietary supplements can vary depending on the composition of the product, dosage, the quality of the ingredients and the individual characteristics of the body. It is important to choose a dietary supplement from reliable manufacturers with quality certificates, and consult a doctor before the start of the appointment.

Question: Is it possible to take several dietary supplements to improve memory at the same time?

Answer: Yes, it is possible, but it is necessary to do this with caution and under the control of a doctor. Some dietary supplements can interact with each other, enhancing or weakening their effect. In addition, taking several dietary supplements can simultaneously increase the risk of side effects.

Question: Can a dietary supplement to improve memory have side effects?

Answer: Yes, like any other additives, dietary supplements can have side effects to improve memory. The most common side effects include disorders of the gastrointestinal tract, headache, dizziness and insomnia. It is important to carefully study the instructions for use and consult a doctor before the start of the appointment.

Question: Is it possible to improve memory only with dietary supplements without changing your lifestyle?

Answer: It is unlikely. Bad can be a useful addition to an integrated approach to improving memory, but they are not a replacement for a healthy lifestyle, cognitive stimulation and memory improvement techniques. The most effective way to improve memory is to combine dietary supplement with a change in lifestyle and the use of other methods aimed at improving cognitive functions.

Question: Do I need to take breaks in the reception of dietary supplement to improve memory?

Answer: It depends on a specific dietary supplement. Some dietary supplements can be taken constantly, others – it is recommended to take courses with breaks. Consult a doctor to find out how to take a specific dietary supplement.

Question: Can a dietarized to improve memory cause addiction?

Answer: Most dietary supplements do not cause physical dependence to improve memory. However, some dietary supplements containing caffeine or other stimulants can cause psychological dependence.

Question: Where is it better to buy dietary supplement to improve memory?

Answer: It is better to buy dietary supplements in pharmacies, specialized sports nutrition stores or on the sites of reliable manufacturers. Avoid buying dietary supplements on dubious sites or from unverified sellers, as it can be a fake.

Question: How long do you need to take dietary supplement to improve memory to see the effect?

Answer: The effect of taking dietary supplements can manifest itself after different times, depending on the specific dietary supplements, dosage and individual characteristics of the body. Usually, in order to see the first results, it is necessary to take dietary supplements for several weeks or months.

Question: Can a dietary supplement to improve memory help students improve academic performance?

Answer: Some dietary supplements, such as caffeine, L-theanine and creatine, can briefly improve concentration, attention and memory, which can be useful for students while studying. However, it is important to remember that dietary supplements are not a replacement for a healthy lifestyle, good sleep and effective teaching methods.

Prospects for research in the field of dietary supplement to improve memory: what awaits us in the future

Studies in the field of dietary supplement to improve memory continue, and in the future we can expect the emergence of new and more effective additives, as well as a deeper understanding of the mechanisms of action of existing dietary supplements.

Research directions:

Development of new nootropes: Research is aimed at finding new compounds that can improve cognitive functions, memory and training.
Studying the influence of intestinal microbiots on cognitive functions: New studies show that the intestinal microbiota plays an important role in the regulation of cognitive functions. Probiotics and prebiotics are developed that can improve cognitive functions by acting on the intestinal microbiota.
The study of the influence of genetic factors on the effectiveness of dietary supplements: Genetic factors can affect how the body responds to dietary supplements. Personalized approaches to the choice of dietary supplements are developed, taking into account the genetic characteristics of a person.
Development of new methods of dietary supplements to the brain: New methods of dietary supplements to the brain are being developed, which can improve their bioavailability and effectiveness.
Studying the influence of dietary supplements on cognitive functions: Research is aimed at studying the synergistic effect of dietary supplements, which can have a more pronounced positive effect on cognitive functions.

In the future, we can expect more effective and safe dietary supplements to improve memory, developed on the basis of a deep understanding of the mechanisms of action of these additives and taking into account the individual characteristics of the body. However, it is important to remember that dietary supplements are not a magic tablet, and to maintain cognitive health, it is necessary to lead a healthy lifestyle, engage in cognitive stimulation and apply other methods aimed at improving cognitive functions.