Bad for the brain: what vitamins and minerals are needed

Bad for the brain: what vitamins and minerals are needed

I. Understanding of cognitive functions and their needs

A. Determination of cognitive functions:

1. Attention: The ability to concentrate on a specific task or stimulus, ignoring distracting factors. It is important for training, work and everyday activity.
2. Memory: The process of coding, storage and extraction of information. Includes short -term, long -term, working and episodic memory.
3. Thinking: A complex of cognitive processes, including solving problems, decision -making, logical reasoning and creative thinking.
4. Speech: The ability to understand and use the language for communication. It includes understanding of speech, the pronunciation of words, grammar and vocabulary.
5. Executive functions: A set of cognitive skills that allow you to plan, organize, switch between tasks and control impulses. Critical to achieve goals and adapt to changing circumstances.
6. Spatial perception: The ability to navigate in space, visualize objects and understand the relationship between them. It is important for navigation, solving spatial problems and evaluating distances.

B. Factors affecting cognitive functions:

1. Age: Cognitive functions, as a rule, are reduced with age. This is due to changes in the structure and functioning of the brain, such as a decrease in brain volume, a decrease in neural transmission velocity and the accumulation of damage.
2. Life: An unhealthy lifestyle, including poor nutrition, lack of physical activity, smoking and alcohol abuse, can negatively affect cognitive functions.
3. Stress: Chronic stress can damage the brain and worsen cognitive functions, especially memory and executive functions.
4. Diseases: Some diseases, such as Alzheimer’s disease, Parkinson’s disease, multiple sclerosis and stroke, can seriously disrupt cognitive functions.
5. Head injuries: Head injuries, even lungs, can lead to cognitive impairment, such as problems with memory, attention and concentration.
6. Genetics: A genetic predisposition plays a role in cognitive abilities and the risk of developing cognitive impairment.
7. Environment: The effect of toxins and pollution in the environment can negatively affect cognitive functions.
8. Lack of sleep: Insufficient sleep violates cognitive processes, such as attention, memory and decision making.

C. The needs of the brain for nutrients:

1. High need for energy: The brain consumes about 20% of all body energy, although it is only about 2% of the total body weight. This is due to the high metabolic activity of neurons and the need to maintain ion gradients for the transfer of nerve impulses.
2. The need for certain vitamins and minerals: The brain needs a number of vitamins and minerals for normal work, including B vitamins, vitamin C, vitamin E, vitamin D, iron, zinc, magnesium and iodine.
3. The role of antioxidants: The brain is subject to oxidative stress that can damage neurons. Antioxidants, such as vitamin C, vitamin E and selenium, help protect the brain from oxidative damage.
4. The importance of omega-3 fatty acids: Omega-3 fatty acids, especially DHA, are important structural components of the cell membranes of the brain and play a role in neural transmission and cognitive functions.
5. The need for glucose: Glucose is the main source of energy for the brain. However, it is important to maintain a stable level of blood glucose, since sharp fluctuations can negatively affect cognitive functions.

II. Vitamins important to brain health

A. B vitamins B:

1. TIAMIN (B1):

   • Role: Participates in glucose metabolism, providing brain with energy. It is necessary for the synthesis of neurotransmitters, such as acetylcholine.
   • The mechanism of action: Tiamin is a cooferment for several enzymes involved in carbohydrate metabolism, including pyruvat dehydrogenase and α-metoglutaratratodehydrogenase. These enzymes are necessary for the production of ATP, the main source of energy for brain cells. Tiamin also participates in the synthesis of neurotransmitters, such as acetylcholine, which plays an important role in teaching and memory.
   • Deficiency: It can lead to the dementia of Vernika-Korsakov, characterized by confusion, loss of memory and impaired coordination. Moderate deficiency can cause fatigue, irritability and memory deterioration.
   • Sources: Whole grain products, pork, legumes, nuts and seeds.
   • Dosage: The recommended daily dose is 1.2 mg for men and 1.1 mg for women.
   • Bad: Available in the form of monoperesia and as part of complexes of vitamins of group B.

2. Riboflavin (b2):

   • Role: It is necessary for the production of energy and protecting the brain from oxidative stress.
   • The mechanism of action: Riboflavin is the predecessor of FAD and FMN coofers, which are involved in redox reactions that are important for the production of energy in cells. Riboflavin also helps to protect the brain from oxidative stress, restoring glutathione, a powerful antioxidant.
   • Deficiency: It can cause fatigue, headaches and cognitive disorders.
   • Sources: Dairy products, meat, eggs, green leafy vegetables and enriched grain products.
   • Dosage: The recommended daily dose is 1.3 mg for men and 1.1 mg for women.
   • Bad: Available in the form of monoperesia and as part of complexes of vitamins of group B.

3. Niacin (B3):

   • Role: Participates in the production of energy, the functioning of the nervous system and protect the brain from damage.
   • The mechanism of action: Niacin is the precursor of the Nad+ and NADP+ coherents, which are involved in many metabolic reactions, including energy production and DNA restoration. Niacin can also help protect the brain from damage, improving blood circulation and reducing inflammation.
   • Deficiency: It can lead to Pellagra, characterized by dementia, diarrhea and dermatitis. Moderate deficiency can cause fatigue, depression and memory deterioration.
   • Sources: Meat, fish, poultry, mushrooms, nuts and enriched grain products.
   • Dosage: The recommended daily dose is 16 mg for men and 14 mg for women.
   • Bad: Available in the form of nicotinic acid and nicotinamide. Nicotinic acid can cause redness of the skin, so nicotinamide is often a preferred option.

4. Pantotenic acid (B5):

   • Role: It is necessary for the synthesis of coherent A (COA), which plays a key role in the metabolism of carbohydrates, fats and proteins. COA is also necessary for the synthesis of acetylcholine, an important neurotransmitter.
   • The mechanism of action: Pantotenic acid is part of the coherent A, which is involved in many metabolic processes, including energy production, the synthesis of hormones and neurotransmitters.
   • Deficiency: It is rare, but can cause fatigue, headaches and numbness of the limbs.
   • Sources: Widely distributed in food, including meat, eggs, dairy products, vegetables and whole grains.
   • Dosage: The recommended daily dose is 5 mg.
   • Bad: Available in the form of calcium pantotenate.

5. Pyridoxin (B6):

   • Role: Participates in the synthesis of neurotransmitters, such as serotonin, dopamine and GABA. It is necessary for the metabolism of amino acids and the formation of myelin, the protective membrane of the nerve fibers.
   • The mechanism of action: Pyridoxal-5-phosphate (PLP), the active form of vitamin B6, is a coherent for many enzymes involved in amino acid metabolism, a synthesis of neurotransmitters and the formation of hem.
   • Deficiency: It can cause depression, anxiety, irritability, memory deterioration and neurological symptoms.
   • Sources: Meat, fish, poultry, legumes, nuts, seeds and vegetables.
   • Dosage: The recommended daily dose is 1.3 mg for adults.
   • Bad: Available in the form of pyridoxine hydrochloride.

6. Biotin (B7):

   • Role: Participates in the metabolism of fats, carbohydrates and proteins. It is necessary for the health of hair, skin and nails.
   • The mechanism of action: Biotin is a cooferment for several carboxylase, which participate in the metabolism of fatty acids, gluconeogenesis and leucine catabolism.
   • Deficiency: It is rare, but can cause hair loss, skin rashes and neurological symptoms.
   • Sources: Eggs, liver, nuts, seeds and some vegetables.
   • Dosage: The recommended daily dose is 30 μg.
   • Bad: Available in the form of biotin.

7. Folic acid (B9):

   • Role: It is necessary for the synthesis of DNA and RNA, as well as for division and growth of cells. Important for the development of the nervous system in the fetus. Participates in the metabolism of homocysteine, the high level of which in the blood is associated with an increased risk of cardiovascular diseases and cognitive disorders.
   • The mechanism of action: Folic acid turns into a tetrahydrofolat (ThF), a coherent that is involved in the transfer of single -iron fragments necessary for the synthesis of DNA and RNA.
   • Deficiency: It can lead to anemia, to defects of the nervous tube in the fetus and cognitive disorders.
   • Sources: Green leaf vegetables, legumes, citrus fruits and enriched grain products.
   • Dosage: The recommended daily dose is 400 mcg for adults and 600 μg for pregnant women.
   • Bad: Available in the form of folic acid and methylphulatory. The methylphulatory is an active form of the folate and can be more effective for some people.

8. Kobalamin (B12):

   • Role: It is necessary for the normal functioning of the nervous system, the formation of red blood cells and the synthesis of DNA. Participates in the metabolism of fatty acids and amino acids.
   • The mechanism of action: Cobalamin is a cooferment for two enzymes: methylcobalamin is involved in homocysteine ​​metabolism, and adenosylcobalamin is involved in metabolism methylmalonyl-cooa.
   • Deficiency: It can lead to anemia, neurological symptoms (numbness, tingling, weakness), dementia and cognitive disorders. B12 deficiency is often found in older people, vegans and people with diseases of the gastrointestinal tract.
   • Sources: It is found only in animal products, such as meat, fish, poultry, eggs and dairy products.
   • Dosage: The recommended daily dose is 2.4 mcg for adults.
   • Bad: Available in the form of cyanocobalamin, methylcobalamin and adenosylcobalamin. Methylcobalamin and adenosylcobalamin are active forms of B12 and can be more effective for some people. Hag -language forms of B12 can be more easily absorbed.

B. Vitamin C:

1. Role: A powerful antioxidant that protects the brain from oxidative stress. Participates in the synthesis of collagen necessary to maintain the structure of blood vessels of the brain. Promotes the absorption of iron important for cognitive functions.
2. The mechanism of action: Vitamin C neutralizes free radicals that can damage brain cells. It is also involved in the synthesis of collagen necessary to maintain the health of blood vessels that provide the brain with oxygen and nutrients.
3. Deficiency: It can lead to fatigue, irritability and deterioration of cognitive functions.
4. Sources: Citrus fruits, berries, pepper, broccoli and other fruits and vegetables.
5. Dosage: The recommended daily dose is 90 mg for men and 75 mg for women.
6. Bad: Available in the form of ascorbic acid, sodium ascorbate and other forms.

C. Vitamin D:

1. Role: He plays a role in the development and functioning of the brain. Vitamin D receptors are present in many areas of the brain, including hippocampus, which is important for memory and learning.
2. The mechanism of action: Vitamin D regulates the expression of genes involved in neurogenesis, synaptic plasticity and protection of neurons. He can also affect the level of neurotransmitters, such as dopamine and serotonin.
3. Deficiency: Associated with an increased risk of depression, cognitive disorders and dementia.
4. Sources: It is synthesized in the skin under the influence of sunlight. Also contained in fatty fish, eggs and enriched products.
5. Dosage: The recommended daily dose is 600 IU for adults.
6. Bad: Available in the form of vitamin D3 (cholecalciferol) and vitamin D2 (ergocalciferol). Vitamin D3 is considered more effective.

D. Vitamin E:

1. Role: A powerful antioxidant that protects the brain from oxidative stress. It can help improve cognitive functions and slow down the progression of Alzheimer’s disease.
2. The mechanism of action: Vitamin E neutralizes free radicals that can damage brain cells. It can also help protect cell membranes from oxidative damage.
3. Deficiency: It is rare, but can cause neurological symptoms.
4. Sources: Vegetable oils, nuts, seeds and green leafy vegetables.
5. Dosage: The recommended daily dose is 15 mg.
6. Bad: Available in the form of alpha-tocopherol, gamma-tocopherol and mixed tocopherols.

E. Vitamin K:

1. Role: It is necessary for blood coagulation, and also plays a role in the health of bones and brain function. Participates in the synthesis of sphingolipids, important components of cell membranes of the brain.
2. The mechanism of action: Vitamin K is a cofactor for the enzyme gamma-glutamilotycarboxylase, which is necessary for carboxylation of certain proteins involved in blood coagulation, bone metabolism and brain function.
3. Deficiency: It can lead to bleeding and, possibly, to a deterioration in cognitive functions.
4. Sources: Green leafy vegetables, broccoli, vegetable oils and fermented products.
5. Dosage: The recommended daily dose is 120 μg for men and 90 μg for women.
6. Bad: Available in the form of vitamin K1 (phyllokhinon) and vitamin K2 (menachinon).

III. Minerals necessary for brain health

A. Iron:

1. Role: It is necessary to transport oxygen to the brain. Participates in the synthesis of neurotransmitters, such as dopamine and serotonin. It is important for cognitive development and training.
2. The mechanism of action: Iron is a component of hemoglobin, protein in red blood cells, which transfers oxygen to tissues of the body, including the brain. Iron is also necessary for the work of many enzymes involved in metabolism and synthesis of neurotransmitters.
3. Deficiency: It can lead to anemia, fatigue, a decrease in cognitive functions and problems with concentration.
4. Sources: Red meat, poultry, fish, legumes, spinach and enriched grain products.
5. Dosage: The recommended daily dose is 8 mg for men and 18 mg for women.
6. Bad: Available in the form of iron sulfate, iron fumarat and iron gluconate. Iron of chelat forms, such as iron bislycinate, can be more easily absorbed and less prone to causing gastrointestinal disorders.

B. Zinc:

1. Role: More than 300 enzymes that are important for metabolism, immune function and neural transmission are involved in the work. It is necessary for the growth and development of the brain. It can help protect the brain from oxidative stress.
2. The mechanism of action: Zinc plays a role in synaptic plasticity, neurogenesis and protection of neurons from damage. It is also necessary for the work of neurotransmitters, such as glutamate and GABA.
3. Deficiency: It can lead to a decrease in immunity, a deterioration in taste and smell, as well as cognitive disorders.
4. Sources: Meat, seafood, nuts, seeds and whole grains.
5. Dosage: The recommended daily dose is 11 mg for men and 8 mg for women.
6. Bad: Available in the form of zinc gluconate, zinc sulfate and zinc citrate. Qing Picoline can be more easily absorbed.

C. Magnesium:

1. Role: Participates in many biochemical reactions in the body, including energy production, the functioning of the nervous system and muscle function. It is necessary for the health of bones. It can help improve memory and training.
2. The mechanism of action: Magnesium regulates the activity of NMDA receptors that play an important role in synaptic plasticity and training. It can also help protect the brain from exaytotoxicity caused by excess glutamate.
3. Deficiency: It can lead to fatigue, muscle spasms, anxiety and cognitive disorders.
4. Sources: Green leafy vegetables, nuts, seeds, legumes and whole grains.
5. Dosage: The recommended daily dose is 400-420 mg for men and 310-320 mg for women.
6. Bad: Available in the form of magnesium of citrate, magnesium oxide, magnesium of glycinate and magnesium of the tronat. Magnesium tronate can be more effective for increasing the level of magnesium in the brain.

D. Iodine:

1. Role: It is necessary for the production of thyroid hormones that play an important role in the development and functioning of the brain. It is important for cognitive development in children.
2. The mechanism of action: The thyroid hormones regulate metabolism, growth and development, including brain development. Iodine deficiency can lead to hypothyroidism, which can negatively affect cognitive functions.
3. Deficiency: It can lead to a delay in mental development in children and cognitive disorders in adults.
4. Sources: Iodized salt, seafood, dairy products and eggs.
5. Dosage: The recommended daily dose is 150 mcg for adults.
6. Bad: Available in the form of potassium iodide.

E. Selenium:

1. Role: Antioxidant protecting the brain from oxidative stress. Participates in the work of enzymes necessary for the functioning of the thyroid gland.
2. The mechanism of action: Selenium is a component of glutathioneperoxidase, an important antioxidant enzyme that protects the cells from damage caused by free radicals. Selenium is also necessary for the work of enzymes that turn the inactive form of the thyroid hormone (T4) into an active form (T3).
3. Deficiency: It can lead to a decrease in immunity and cognitive disorders.
4. Sources: Brazilian nuts, seafood, meat and poultry.
5. Dosage: The recommended daily dose is 55 μg.
6. Bad: Available in the form of selenometyonin and sodium selenite. Seleenomeininin can be more easily absorbed.

F. Potassium:

1. Role: The electrolyte necessary to maintain the normal functioning of the nervous system and muscle function. Participates in the transmission of nerve impulses.
2. The mechanism of action: Potassium is involved in maintaining an ion gradient through cell membranes, which is necessary for transmitting nerve impulses.
3. Deficiency: It can lead to muscle weakness, fatigue and heart rhythm.
4. Sources: Fruits, vegetables, legumes and dairy products.
5. Dosage: The recommended daily dose is 4700 mg.
6. Bad: Available in the form of potassium chloride, potassium citrate and other forms. It is important to consult a doctor before taking potassium additives, especially if you have kidney diseases or you take medications that affect potassium levels.

IV. Other nutrients and additives to improve cognitive functions

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

1. Role: Important structural components of the cell membranes of the brain. They participate in neural gear, reduce inflammation and improve blood circulation in the brain. Associated with improving memory, attention and training.
2. The mechanism of action: DHA and EPA affect the fluidity of cell membranes, the expression of genes and neurotransmission. They also have anti -inflammatory properties that can protect the brain from damage.
3. Sources: Fat fish (salmon, tuna, sardines), linen seed, chia seeds and walnuts.
4. Dosage: The recommended daily dose of DHA and EPA varies, but usually is 250-500 mg.
5. Bad: Available in the form of fish oil, crill butter and vegetarian sources of omega-3 fatty acids, such as algae oil.

B. Kholin:

1. Role: It is necessary for the synthesis of acetylcholine, an important neurotransmitter participating in memory, training and muscle control. It is also important for the structure and function of cell membranes.
2. The mechanism of action: Kholin is the predecessor of acetylcholine, which transfers nerve impulses between neurons. It is also a component of phosphatidylcholine, important phospholipide in cell membranes.
3. Sources: Eggs, meat, fish, poultry, legumes and cruciferous vegetables.
4. Dosage: The recommended daily dose is 550 mg for men and 425 mg for women.
5. Bad: Available in the form of Kholin Bartrate, Citicoline (CDP Holina) and Alfa-GPC. Citicoline and alpha-GPC can be more effective for increasing the level of choline in the brain.

C. Coenzim Q10 (COQ10):

1. Role: Antioxidant protecting the brain from oxidative stress. Participates in the production of energy in cells. It can help improve cognitive functions and slow down the progression of Parkinson’s disease.
2. The mechanism of action: COQ10 plays a key role in the electronic transport circuit in the mitochondria where energy production occurs. It also neutralizes free radicals that can damage brain cells.
3. Sources: Meat, fish, nuts and seeds.
4. Dosage: The recommended daily dose is 100-300 mg.
5. Bad: Available in the form of Kilikhinon and Kilikhinol. KOLIKHINOL is a restored form COQ10 and can be more easily absorbed.

D. Creatine:

1. Role: Participates in the production of energy in the muscles and brain. It can help improve memory, attention and mental performance.
2. The mechanism of action: Creatine increases the level of phosphocratin in the brain, which serves as a reserve of energy for brain cells.
3. Sources: Meat and fish.
4. Dosage: The recommended daily dose is 3-5 g.
5. Bad: Video creatine monogydra.

E. Alpha-lipoic acid (ALA):

1. Role: Antioxidant protecting the brain from oxidative stress. It can help improve cognitive functions and slow down the progression of Alzheimer’s disease.
2. The mechanism of action: ALA neutralizes free radicals and can help restore other antioxidants such as vitamin C and vitamin E. It can also improve the function of mitochondria and reduce inflammation.
3. Sources: Spinach, broccoli and Brussels cabbage.
4. Dosage: The recommended daily dose is 300-600 mg.
5. Bad: Available in the form of alpha-lipoic acid.

F. Phosphateidix (PS):

1. Role: Phospholipid, which is part of the cell membranes of the brain. It can help improve memory, attention and training.
2. The mechanism of action: PS supports the structure and function of cell membranes of the brain, improves neural transmission and reduces a stress reaction.
3. Sources: Meat, fish, soy and cabbage.
4. Dosage: The recommended daily dose is 100-300 mg.
5. Bad: Available in the form of soy phosphatidylserin and sunflower phosphatidylserin.

G. Plant extracts (ginkgo biloba, ginseng, curcumin):

1. Ginkgo biloba:

   • Role: Improves blood circulation in the brain, protects neurons from damage and improves memory and cognitive functions.
   • The mechanism of action: Ginkgo biloba contains flavonoids and terpenoids that have antioxidant and anti -inflammatory properties. It also improves blood flow in the brain, expanding blood vessels.
   • Dosage: The dose of 120-240 mg per day is usually used.

2. Ginseng:

   • Role: Improves memory, attention and mental performance. It can help reduce fatigue and improve mood.
   • The mechanism of action: Ginseng contains ginzenosides that have antioxidant, anti -inflammatory and neuroprotective properties. He can also affect the level of neurotransmitters and stress hormones.
   • Dosage: Usually a dose of 200-400 mg per day is used.

3. Curcumin:

   • Role: Antioxidant and anti -inflammatory agent. It can help protect the brain from damage and improve memory and cognitive functions.
   • The mechanism of action: Kurkumin is an active component of turmeric. It has antioxidant and anti -inflammatory properties and can contribute to neurogenesis.
   • Dosage: Usually a dose of 500-2000 mg per day is used. It is important to use curcumin with piperin (black pepper extract) to increase its bioavailability.

V. Recommendations for the use of dietary supplements for the brain

A. Consultation with a doctor:

1. The importance of consultation: Before taking any dietary supplements for the brain, you need to consult a doctor to make sure that they are safe for you and do not interact with other medicines that you take.
2. Individual needs: The doctor can evaluate your individual nutrient needs and help you choose the right dietary supplement in the correct dosage.
3. Exception of medical conditions: It is important to exclude any medical conditions that can cause cognitive disorders.

B. The choice of high -quality dietary supplements:

1. Certification check: Choose dietary supplements that have been tested by independent organizations such as NSF International, USP or Consumerlab.com. This guarantees that the dietary supplement contains the ingredients indicated on the label and does not contain harmful pollutants.
2. Famous manufacturers: Give preference to dietary supplements from famous and respected manufacturers who have a good reputation.
3. Reading labels: Carefully read dietary supplements to make sure that they contain the ingredients that you are looking for and that the dosage corresponds to your needs.

C. Correct dosage:

1. Compliance with instructions: Strictly follow the instructions on the Bad label or the doctor’s recommendations.
2. Start with a low dose: Start with a low dose and gradually increase it, if necessary.
3. Monitoring effects: Carefully monitor your sensations and cognitive functions in order to evaluate the effectiveness of the dietary supplement and identify any side effects.

D. Combination with a healthy lifestyle:

1. Proper nutrition: Bades should not replace a healthy diet. Make sure you get enough vitamins and minerals from food.
2. Physical activity: Regular physical exercises improve blood circulation in the brain and contribute to the growth of new neurons.
3. Sufficient sleep: The lack of sleep disrupts cognitive functions. Try to sleep at least 7-8 hours a day.
4. Stress management: Chronic stress can damage the brain. Find the ways of managing stress, such as meditation, yoga or communication with friends and family.
5. Cognitive stimulation: Regularly train your brain by solving puzzles, reading books and studying new skills.

E. Possible side effects and interactions:

1. Information: Check out the possible side effects of the dietary supplements that you accept.
2. Interactions with drugs: Bades can interact with the medicines that you take. Consult a doctor to make sure that there are no contraindications.
3. Continuation of reception with side effects: If you notice any