Dietary supplement to increase attention concentration and improve memory: review, scientific data and recommendations
Section 1: Introduction to cognitive improvements and the role of dietary supplements
1.1. Cognitive functions: Fundamentals of attention and memory
Cognitive functions cover a wide range of mental processes, including attention, memory, thinking, language and executive functions. Attention, the ability to selectively focus on certain information is fundamental for training, memorizing and fulfilling tasks. Memory, the ability to encode, store and extract information, plays a key role in our daily life and personality formation. Violations of attention and memory can significantly affect the quality of life, performance, performance and general well -being.
1.1.1. Attention: types and mechanisms
Attention is divided into several types, including sustainable attention (the ability to maintain concentration for a long time), selective attention (the ability to ignore distracting factors), divided attention (the ability to simultaneously perform several tasks) and switching attention (the ability to quickly switch between tasks). Neurobiological mechanisms of attention are associated with the activity of prefrontal cortex, parietal cortex and a network of attention, including frontal and parietal shares. Neurotransmitters, such as dopamine, norepinephrine and acetylcholine, play an important role in the regulation of attention.
1.1.2. Memory: types and mechanisms
The memory is divided into sensory memory (short -term retention of sensory information), short -term memory (temporary retention of information for the completion of tasks) and long -term memory (storage of information for a long time). Long -term memory is divided into explicit (declarative) memory, which includes episodic memory (memory of events) and semantic memory (memory of facts), and implicit (non -draft) memory, including procedural memory (memory memory) and priming. Hippocampus plays a key role in the formation of new episodic and semantic memories, and tonsil is involved in the emotional modulation of memory.
1.2. Factors affecting cognitive functions
Many factors can affect cognitive functions, including age, genetics, lifestyle, nutrition, stress level, sleep, physical activity, disease and medication. With age, a natural decrease in cognitive functions is observed, including attention and memory. A genetic predisposition can affect individual resistance to cognitive impairment. An unhealthy lifestyle, such as poor nutrition, lack of physical activity, smoking and alcohol abuse, can negatively affect cognitive functions. Chronic stress, lack of sleep and some diseases, such as depression, anxiety disorders and neurodegenerative diseases, can also lead to cognitive disorders.
1.3. The role of dietary supplement in improving cognitive functions
Biologically active additives (dietary supplements) are products designed to supplement the diet and containing vitamins, minerals, plant extracts, amino acids and other biologically active substances. Some dietary supplements are positioned as means to improve cognitive functions, increase attention concentration and improve memory. However, it is important to understand that the effectiveness and safety of dietary supplements can vary, and their use should be justified and based on scientific data. It must be borne in mind that dietary supplements are not drugs and are not intended for the treatment of diseases.
1.4. Bad regulation: regulatory aspects
The regulation of dietary supplements varies in different countries. In most countries, dietary supplements are not subject to the same strict control as drugs. This means that dietary supplement manufacturers are not required to prove their effectiveness and safety in clinical research, as required for drugs. In this regard, consumers need to be careful when choosing dietary supplements and carefully study information about the product, manufacturer and the availability of scientific research confirming its effectiveness and safety. It is also important to consult a doctor before taking any dietary supplements, especially if you have any diseases or you take medications.
Section 2: Scientificly based dietary supplements to improve concentration of attention
2.1. Caffeine: stimulating effect and effect on attention
Caffeine is a stimulant of the central nervous system, which is contained in coffee, tea, cocoa and some other products. Caffeine blocks adenosine receptors in the brain, which leads to an increase in excitement, a decrease in fatigue and an improvement in concentration. Numerous studies confirm that moderate caffeine doses can improve vigilance, reaction rate and cognitive functions, especially when performing monotonous tasks. However, high doses of caffeine can cause side effects, such as anxiety, insomnia, rapid heartbeat and disorders of the gastrointestinal tract. Individual sensitivity to caffeine varies, and some people can be more susceptible to its side effects.
2.2. L-theanine: Reducing anxiety and improving attention in combination with caffeine
L-theanine is an amino acid that is contained in tea. L-theanine has a relaxing effect and can reduce anxiety without causing drowsiness. Studies show that L-theanine can improve attention concentration and cognitive functions, especially in combination with caffeine. The combination of L-theanine and caffeine can provide a more smooth and steady effect of stimulation, while reducing the side effects of caffeine, such as anxiety and nervousness. L-theanine can affect the activity of alpha waves in the brain that are associated with relaxation and concentration.
2.3. Bacopa Monnieri: Improving cognitive functions and memory
Bacopa Monnieri (Brahmi) is an Ayurvedic plant, which is traditionally used to improve cognitive functions and memory. Studies show that Bacopa Monnieri can improve memory, information processing speed and attention. It is assumed that Bacopa Monnieri has an antioxidant and neuroprotective effect, and can also increase blood flow to the brain. To achieve a noticeable Bacopa Monnieri effect, it is usually necessary to take for several weeks or months.
2.4. Ginkgo Biloba: Improving blood circulation and cognitive functions
Ginkgo Biloba (ginkgo biloba) is a plant extract, which is used to improve blood circulation and cognitive functions. Studies show that Ginkgo Biloba can improve the memory, attention and speed of information processing, especially in older people. Ginkgo Biloba contains flavonoids and terpenoids that have antioxidant and anti -inflammatory properties. It is assumed that Ginkgo Biloba improves blood circulation, protects neurons from damage and can contribute to the growth of new neurons. Ginkgo Biloba can interact with some drugs such as anticoagulants, so before taking it, you need to consult a doctor.
2.5. PANAX GINSENG: Improving energy and improving cognitive functions
PANAX GINSENG (ginseng) is a plant extract, which is used to increase energy, reduce fatigue and improve cognitive functions. Studies show that Panax Ginsen can improve memory, attention and speed processing. Panax Ginseng contains ginzenosides that have antioxidant, anti -inflammatory and neuroprotective properties. Panax Ginseng can affect the level of stress hormones and the immune system. Panax Ginseng can interact with some drugs, so before taking it, you need to consult a doctor.
2.6. RHODIOLA Rosea: Stress reduction and improving cognitive functions
RHODIOLA Rosea (Rhodiola Pink) is an adaptogen that helps the body cope with stress and improves cognitive functions. Studies show that Rhodiola Rosea can reduce fatigue, improve mood and increase mental performance. Rhodiola Rosea contains rosavin and saldroside, which have antioxidant, anti -inflammatory and neuroprotective properties. Rhodiola Rosea can affect the level of neurotransmitters, such as serotonin and dopamine.
Section 3: Scientificly based dietary supplements to improve memory
3.1. Kholin: Acetylcholine precursor and memory improvement
Kholin is an important nutrient that is necessary for the synthesis of acetylcholine, neurotransmitter, which plays a key role in memory, training and muscle control. Holina sources are eggs, liver, meat and some plant products. Some dietary supplements contain choline in the form of choline of bartratrate, citicolin (CDP-choline) or alpha corrugated (alpha-glyceryphosphyrylholine). Studies show that choline intake can improve memory and cognitive functions, especially in people with choline deficiency.
3.2. Citicoline (CDP cholin): Improving cognitive functions and neuroprotheiation
Citicoline (CDP cholin) is a form of choline, which is believed to have higher bioavailability and effectiveness than cholina bartratrate. Citicoline is involved in the synthesis of phosphatidylcholine, an important component of cell membranes of the brain. Studies show that citicoline can improve memory, attention and speed of information processing, as well as have a neuroprotective effect in various neurological diseases.
3.3. Omega-3 fatty acids: supporting brain health and improving memory
Omega-3 fatty acids, especially eicopascentenic acid (EPK) and daily oxaenoic acid (DGC), are important nutrients for the health of the brain. DGC is the main structural component of the cell membranes of the brain and plays a key role in cognitive functions. Studies show that the intake of omega-3 fatty acids can improve memory, attention and mood, as well as reduce the risk of developing neurodegenerative diseases. The sources of omega-3 fatty acids are fatty fish, such as salmon, tuna and sardines, as well as linseed seeds, walnuts and some vegetable oils.
3.4. Kurkumin: antioxidant and anti -inflammatory effects and memory improvement
Kurkumin is an active component of turmeric, spices widely used in Indian cuisine. Kurkumin has powerful antioxidant and anti -inflammatory properties. Studies show that Kurkumin can improve memory, attention and mood, as well as reduce the risk of developing neurodegenerative diseases. Kurkumin can contribute to the cleansing of the brain of beta amyloid, a protein that accumulates in the brain during Alzheimer’s disease. The bioavailability of curcumin is limited, therefore it is recommended to take turskumin in combination with piperin, a component of black pepper, which improves its absorption.
3.5. Phosphatidylserin: Improving cognitive functions and memory
Phosphatidylserin (FS) is a phospholipid, which is an important component of cell membranes of the brain. The FS plays a key role in transmitting signals between nerve cells and maintaining the health of cell membranes. Studies show that the reception of FS can improve memory, attention and cognitive functions, especially in the elderly.
3.6. Creatine: Increase in brain energy and improvement of cognitive functions
Creatine is an amino acid that plays a key role in energy metabolism in cells, including brain cells. Creatine helps to maintain the ATP level, the main source of energy for cellular processes. Studies show that taking creatine can improve memory, attention and speed of information processing, especially when performing complex tasks. Creatine can be especially useful for vegetarians and vegans, in which the level of creatine in the body may be lower.
Section 4: Other dietary supplements and substances that are potentially useful for cognitive functions
4.1. B vitamins B: Support for health of the nervous system and cognitive functions
B vitamins, such as vitamin B12, B6 and folic acid, play an important role in maintaining the health of the nervous system and cognitive functions. B vitamins deficiency can lead to cognitive impairment, fatigue and depression. Vitamin B12 is necessary for the formation of myelin, a protective shell of nerve fibers. Vitamin B6 is involved in the synthesis of neurotransmitters. Folic acid is necessary for dividing cells and DNA synthesis.
4.2. Vitamin D: effect on cognitive functions and mood
Vitamin D plays an important role in maintaining the health of bones, the immune system and cognitive functions. Vitamin D deficiency is associated with an increased risk of depression, cognitive disorders and neurodies of diseases. Vitamin D can affect the expression of genes associated with cognitive functions, and protect neurons from damage.
4.3. Magnesium: relaxation and improvement of cognitive functions
Magnesium is an important mineral that is involved in more than 300 enzymatic reactions in the body, including those associated with energy metabolism, nervous system and cognitive functions. Magnesium has a relaxing effect and can reduce anxiety and improve sleep. Studies show that Magnesium intake can improve memory, attention and mood.
4.4. L-carnitine: an increase in brain energy and improving cognitive functions
L-carnitine is an amino acid that plays a key role in transporting fatty acids to mitochondria, where they are used to produce energy. L-carnitine can increase the energy of the brain and improve cognitive functions, especially in the elderly.
4.5. Piracetam and other nootropics: efficiency and safety
Piracetam is a nootropic drug, which is believed to improve cognitive functions. Piracetam can improve memory, attention and speed of information processing. However, the efficiency and safety of piracetam and other nootropics, such as aniracetam, oxiracetam and prarametams, remain the subject of discussions. Nootropics can have side effects and interact with other drugs, so before taking them it is necessary to consult a doctor. In some countries, nootropes are released only according to a doctor’s prescription.
Section 5: Recommendations for the use of dietary supplement to improve cognitive functions
5.1. Consultation with a doctor: assessment of health status and exclusion of contraindications
Before taking any dietary supplements, to improve cognitive functions, it is necessary to consult a doctor. The doctor will be able to evaluate your health status, exclude contraindications and give recommendations for the choice of the most suitable dietary supplements and dosages. It is important to inform the doctor about all drugs you take and existing diseases.
5.2. The choice of high -quality dietary supplements: checking the manufacturer and certification
When choosing dietary supplements, it is necessary to give preference to products of well -known and reliable manufacturers who have a good reputation and provide information about the quality and safety of their products. It is important to check the availability of certification and independent laboratory tests confirming the compliance of the product with the stated requirements.
5.3. Compliance with dosages: do not exceed the recommended doses
When taking dietary supplements, it is necessary to strictly observe the recommended dosages indicated on the packaging or recommended by the doctor. Exceeding the recommended doses can lead to side effects and undesirable consequences.
5.4. Course Reception: Evaluation of effectiveness and breaks
It is not recommended to take dietary supplements continuously for a long time. It is recommended to conduct a course technique with interruptions to assess the effectiveness and prevent the development of tolerance.
5.5. Comprehensive approach: a combination of dietary supplements with a healthy lifestyle
Bades are not a magic tablet, and their effectiveness can be limited if they do not combine their reception with a healthy lifestyle. A healthy lifestyle, including proper nutrition, sufficient physical activity, full sleep and a decrease in stress, is the basis for maintaining brain health and cognitive functions.
5.6. Side effects monitoring: timely seeking a doctor
When taking dietary supplements, it is necessary to carefully monitor your well -being and pay attention to any side effects. If any undesirable symptoms appear, it is necessary to stop taking the dietary supplement and consult a doctor.
Section 6: A healthy lifestyle as the basis of cognitive health
6.1. Proper nutrition: nutrients for the brain
Proper nutrition plays a key role in maintaining brain health and cognitive functions. The diet should be rich in nutrients, such as vitamins, minerals, antioxidants and omega-3 fatty acids. It is recommended to consume a lot of fruits, vegetables, whole grain products, fish and nuts. The use of processed products, sugar, saturated and trans fats should be limited.
6.2. Physical activity: Improving blood circulation and neurogenesis
Regular physical activity has a positive effect on brain health and cognitive functions. Physical exercises improve blood circulation in the brain, stimulate neurogenesis (the formation of new neurons) and increase the level of neurotrophic factor of the brain (BDNF), which plays a key role in learning and memory. It is recommended to engage in aerobic exercises, such as walking, running, swimming or cycling, at least 150 minutes a week.
6.3. Full sleep: restoration and consolidation of memory
A full sleep is necessary to restore the body and consolidate memory. During sleep, the brain processes and saves information received during the day. The lack of sleep can lead to cognitive impairment, reduction of attention and memory deterioration. It is recommended to sleep at least 7-8 hours a day.
6.4. Stress reduction: effect on cognitive functions
Chronic stress can negatively affect cognitive functions. Stress can increase the level of cortisol, stress hormone, which can damage neurons and worsen memory. It is recommended to use stress control techniques, such as meditation, yoga, breathing exercises and spending time in nature.
6.5. Cognitive stimulation: training and mental exercises
Cognitive stimulation, such as teaching new skills, reading, solving puzzles and games, can help maintain brain health and cognitive functions. Mental exercises stimulate the formation of new neural connections and improve the cognitive reserve.
Section 7: Research Prospects and future areas
7.1. New dietary supplements and substances: search for potential cognitive amplifiers
Studies on the search for new dietary supplements and substances are ongoing that can improve cognitive functions. Substances such as Noopept, Semax, Cerebrolysin and others are investigated. However, it is necessary to conduct further clinical studies to assess their effectiveness and safety.
7.2. Individual approach: personalization of the use of dietary supplements
In the future, an individual approach to the use of dietary supplements to improve cognitive functions, based on genetic characteristics, lifestyle and individual needs, may become more common.
7.3. Combinations of dietary supplements: synergistic effect
Studies show that battles’ combinations can have a more pronounced effect on cognitive functions than individual dietary supplements. However, it is necessary to conduct further research to determine the optimal combinations and dosages.
7.4. Neurotechnology: a combination of dietary supplements and neurostimulations
Neurotechnologies develop, such as transcranial magnetic stimulation (TMS) and transcranial stimulation of direct current (TSPT), which can be used to stimulate certain areas of the brain and improve cognitive functions. In the future, it will be possible to combine the use of dietary supplements with neurostimulation to achieve a more pronounced effect.
7.5. Preventive measures: Support for cognitive health throughout life
It is important to take preventive measures to maintain cognitive health throughout life. A healthy lifestyle, cognitive stimulation and timely detection and treatment of diseases can help preserve cognitive functions for many years.
Section 8: The importance of critical thinking and informed choice
8.1. Information Assessment: Sources and Reliability
When studying information about dietary supplements, to improve cognitive functions, it is necessary to critically evaluate the sources of information and check their reliability. It is necessary to give preference to information based on scientific research and provided by reliable sources such as medical organizations, scientific journals and doctors.
8.2. Marketing statements: critical attitude
It is necessary to critically relate to marketing statements of dietary supplements that may be exaggerated or not true. It is important to remember that dietary supplements are not drugs and are not intended for the treatment of diseases.
8.3. Side effects and interactions: awareness
It is necessary to be informed about the possible side effects and interactions of dietary supplements with other drugs. Before taking any dietary supplements, it is necessary to consult a doctor and inform him of all the drugs taken and existing diseases.
8.4. Responsibility for health: active participation
Each person is responsible for their health and must actively participate in decision -making regarding his health. When choosing dietary supplements, to improve cognitive functions, it is necessary to take into account your individual needs, health features and recommendations of a doctor.
Section 9: Conclusion: Maintaining cognitive functions – a comprehensive process
Maintaining cognitive functions and improving memory is a comprehensive process that requires an integrated approach. Bades can be a useful addition to a healthy lifestyle, but are not a replacement for proper nutrition, physical activity, full sleep and a decrease in stress. It is important to remember the need to consult a doctor, a critical evaluation of information and responsibility for your health. Ultimately, an active part in maintaining your cognitive health is the key to a full and active life.