How to choose the right dietary supplement to improve memory - Yes Global продукция

How to choose the right dietary supplement to improve memory: full management

Section 1: understanding of memory and its functioning

1.1 Fundamentals of neurobiology of memory:

The brain is a complex system responsible for cognitive functions, including memory. Understanding the basic principles of brain function is necessary for a rational choice of dietary supplements.
Neurons and synapses: the main building blocks of the brain are neurons interconnected by synapses. Information transmission occurs through chemicals – neurotransmitters.
Sinaptic plasticity: the ability of synapses to change its strength under the influence of experience. This adaptation is critical for training and memorization. Improving synaptic plasticity is the key goal of many dietary supplements for memory.
Neurotransmitters: Key chemical intermediaries in the brain. Acetylcholine, glutamate, dopamine and serotonin play an important role in the processes of memory and learning. The disadvantage or imbalance of these substances can lead to a deterioration in cognitive functions.

1.2 Various types of memory:

Sensory memory: short -term storage of sensory information (visual, auditory, tactile). The fraction of a second lasts.
Short -term (working) memory: active retention and manipulation of information for a short time (several seconds). Used to solve problems, decision -making. Limited volume (usually 7 +/- 2 elements).
Long -term memory: storage of information for a long time (from several minutes to all life). Divided into:
- Declarative (obvious) memory: information that can be consciously remembered and told.
  - Episodic memory: memories of personal events and experiences.
  - Semantic memory: knowledge about peace, facts, concepts.
- Non -coolate (implicit) memory: information that is manifested in behavior, but cannot be consciously expressed.
  - Procedure memory: skills and habits (for example, cycling, playing a musical instrument).
  - Priming: the influence of previous experience on the perception and processing of information.

1.3 Factors affecting memory:

Age: with age, changes occur in the structure and functioning of the brain, which can lead to a deterioration in memory.
Stress: chronic stress negatively affects cognitive functions, worsens the memory and concentration of attention.
Sleep: lack of sleep violates the processes of consolidation of memory (transfer of information from short -term into long -term memory).
Nutrition: unbalanced nutrition, deficiency of vitamins and minerals can negatively affect cognitive functions.
Physical activity: regular physical exercises improve blood supply to the brain and contribute to neurogenesis (the formation of new neurons).
Chronic diseases: some diseases (for example, diabetes, cardiovascular diseases, Alzheimer disease) can have a negative effect on memory.
Medicines: some drugs (for example, antidepressants, tranquilizers, sleeping pills) can cause memory deterioration.
Alcohol and drugs: excessive use of alcohol and drugs has a toxic effect on the brain and worsens cognitive functions.
Hodo-brain injuries: can lead to various memory disorders, depending on localization and the degree of damage.

1.4 When should you think about taking dietary supplements for memory?

Forgetfulness: an increase in the frequency of forgetting names, dates, events.
Difficulties with concentration: a decrease in the ability to focus on tasks.
Slow down thinking: an increase in the time required to process information.
Difficulties with learning: reducing the ability to memorize new information.
The feeling of “fog in the head”: a feeling of difficulty thinking and reduced clarity of consciousness.
Age changes: a normal decrease in cognitive functions with age.
Increased mental stress: during study, work requiring a high concentration.
Stress situations: in a period of increased stress, when memory and concentration of attention are especially important.

Section 2: Key components of dietary supplement to improve memory

2.1 Nootropics:

General definition: substances that improve cognitive functions, especially memory, attention and training.
The mechanisms of action: improvement of blood supply to the brain, increase the energy metabolism of neurons, protection of neurons from damage.
Popular nootropics:
- Piracetam: one of the first synthesized nootropes. Improves blood supply to the brain and energy metabolism of neurons. It requires consultation with a doctor.
- Phoenibut: derivative of the GABA (gamma-aminomatic acid). It has nootropic and anxiolytic (anti -aircraft) effect. It requires consultation with a doctor.
- Cerebrolysin: a peptide preparation containing fragments of the pork brain. Presumably improves the metabolism of neurons and protects them from damage. It requires consultation with a doctor.
- Noopept: synthetic peptide. Improves memory, attention and training.
- Kholin Alfoscerate (Gliatilin, Cerepro): a source of choline necessary for the synthesis of acetylcholine.

2.2 Plant extracts:

Ginkgo biloba: improves blood supply to the brain, has antioxidant properties. It can improve the memory and concentration of attention, especially in the elderly.
Ginseng: adaptogen, increases the body’s resistance to stress. Improves cognitive functions and physical performance.
Bakop Monier: Ayurvedic plant. Improves memory, training and concentration. It has antioxidant and anti -inflammatory properties.
Gotha Kola (Asian Centella): improves blood supply to the brain and cognitive functions. It has wound healing properties.
Rhodiola is pink: adaptogen, increases stress resistance and improves cognitive functions.

2.3 Vitamins and minerals:

B vitamins B (B1, B6, B12): are necessary for the normal functioning of the nervous system and energy metabolism of neurons. B vitamins deficiency can lead to a deterioration in memory and cognitive functions.
Vitamin D: plays an important role in the functioning of the brain. Vitamin D deficiency can be associated with a deterioration in cognitive functions and an increased risk of dementia.
Vitamin E: Antioxidant, protects neurons from damage caused by free radicals.
Magnesium: necessary for the normal functioning of the nervous system and synaptic plasticity. Magnesium deficiency can lead to a deterioration in memory and concentration of attention.
Zinc: plays an important role in the functioning of the brain, especially in learning and memory processes. Zinc deficiency can be associated with a deterioration in cognitive functions.
Selenium: Antioxidant, protects neurons from damage.

2.4 Omega-3 fatty acids:

DGK (Docosahexenoic acid) and EPK (eicopascentaic acid): Important components of the cell membranes of the brain. It is necessary for the normal functioning of neurons and synaptic plasticity. Improve memory, attention and cognitive functions.

2.5 Amino acids:

L-theanine: Amino acid contained in green tea. It has a relaxing effect and improves concentration. In combination with caffeine, cognitive functions can improve.
L-Tirozin: Neurotransmitters precursor dopamine and norepinephrine. It can improve cognitive functions in conditions of stress.
Acetyl-L-carnitine: improves the energy metabolism of neurons and protects them from damage.

2.6 Phosphateidixine:

The component of the cell membranes of the brain. He plays an important role in synaptic plasticity and the transmission of signals between neurons. It can improve memory and cognitive functions, especially in the elderly.

2.7 Caffeine:

The stimulator of the central nervous system. Improves attention, concentration and vigilance. In moderate doses, cognitive functions can improve.

Section 3: Criteria for choosing dietary supplement to improve memory

3.1 Product composition:

Active ingredients: study the list of ingredients and make sure that they contain components that have proved their effectiveness in improving memory and cognitive functions.
Dosage: Pay attention to the dosage of active ingredients. The optimal dosage may depend on the age, state of health and individual characteristics of the body.
Excipients: check the list of excipients (fillers, preservatives, dyes). Try to choose products with a minimum amount of artificial additives.
Synergetic effect: take into account the possibility of a synergistic effect when a combination of several ingredients has a more pronounced effect than each ingredient separately.

3.2 Scientific research and evidence of effectiveness:

Clinical research: Look for dietary supplements whose effectiveness is confirmed by clinical research conducted in public.
Meta analyzes and systematic reviews: pay attention to meta analysis and systematic reviews that generalize the results of several studies.
Authoritative sources of information: Look for information about dietary supplements in authoritative sources, such as scientific journals, medical sites and databases.
Avoid unreasonable statements: be careful with dietary supplements who promise “instant” or “wonderful” improvement of memory.

3.3 Quality and safety:

Manufacturer: Choose dietary supplements from famous and respected manufacturers who have a good reputation in the market.
Certification: Make sure that the dietary supplement is certified by the relevant organizations (for example, GMP – Good Manuapacturing Practice).
Quality control: Pay attention to the availability of quality control at all stages of production.
Consumer reviews: Read the reviews of other consumers to find out about their experience in using dietary supplements.

3.4 Output form:

Capsules, tablets, powders, liquids: choose the form of release, which is most convenient for you.
Genitability: take into account the digestibility of various forms of release. For example, liquid forms are usually absorbed faster than tablets.

3.5 Individual needs and contraindications:

Age: Some dietary supplements can be more effective for a certain age group.
Health status: take into account the presence of chronic diseases and medications taken.
Allergies: Check the list of ingredients for allergens.
Pregnancy and breastfeeding: before taking dietary supplements during pregnancy and breastfeeding, you need to consult a doctor.
Interaction with drugs: some dietary supplements can interact with medicines, so you need to consult a doctor in order to avoid unwanted side effects.

3.6 Price:

The ratio of price and quality: not always the most expensive dietary supplement is the most effective. Compare the prices and compositions of various products to choose the optimal ratio of price and quality.
Packaging: Pay attention to the number of capsules or tablets in the package and for the expiration date of the product.

Section 4: Recommendations for the use of dietary supplement to improve memory

4.1 Consultation with a doctor:

Mandatory consultation: before you start taking any dietary supplements, to improve memory, you need to consult a doctor.
Discussion of the state of health: discuss your health status, medications taken and possible contraindications with the doctor.
Individual approach: the doctor will help you choose the most suitable dietary supplement and determine the optimal dosage.

4.2 Dosage and reception mode:

Compliance with recommendations: strictly follow the recommendations for the dosage and reception mode indicated on the package of dietary supplements or recommended by the doctor.
Start with a low dose: start taking a low dose to evaluate the tolerance of dietary supplements and avoid side effects.
Regular reception: take dietary supplement regularly for a recommended period of time to achieve the optimal effect.

4.3 Duration of admission:

Coursework: most dietary supplements are recommended to take courses for several weeks or months to improve memory.
Breaks: take breaks between dietary supplement courses to avoid getting used to and reducing efficiency.
Individual duration: the duration of dietary supplement may depend on the individual characteristics of the body and the purpose of administration.

4.4 Evaluation of effectiveness:

Self -esteem: evaluate your condition and cognitive functions before and during dietary supplement.
Memory tests and attention: Use memory tests and attention to evaluate the effectiveness of dietary supplements.
Consultation with a doctor: Discuss the results of a dietary supplement with a doctor and adjust the dosage or reception mode if necessary.

4.5 Side effects and precautions:

Possible side effects: study the possible side effects of dietary supplements.
Continuation of the reception: stop taking the dietary supplement and consult a doctor if you have any side effects.
Storage: store dietary supplements in accordance with the recommendations indicated on the packaging.
Do not exceed the dosage: do not exceed the recommended dosage of dietary supplements.

4.6 A combination with other methods of improving memory:

A complex approach: Reception of dietary supplements to improve memory is most effective in combination with other methods such as a healthy lifestyle, proper nutrition, physical activity, sufficient sleep and brain training.
Healthy lifestyle: observe a healthy lifestyle that includes a balanced diet, regular physical exercises, a sufficient sleep and rejection of bad habits.
Brain training: regularly train your brain by performing memory, attention and logical thinking.

Section 5: Alternative and additional methods of improving memory

5.1 Healthy lifestyle:

Nutrition for the brain: a balanced diet, rich in antioxidants, omega-3 fatty acids, vitamins and minerals. Include fruits, vegetables, berries, nuts, seeds, fish, olive oil in your diet.
Regular physical exercises: improve blood supply to the brain and contribute to neurogenesis. Do physical exercises for at least 30 minutes a day.
Sufficient sleep: necessary for consolidating memory and restoring cognitive functions. Try to sleep at least 7-8 hours a day.
Stress management: chronic stress negatively affects cognitive functions. Use stress control methods, such as meditation, yoga, breathing exercises.
Refusal of bad habits: smoking and excessive alcohol use have a toxic effect on the brain and worsen cognitive functions.

5.2 Brain training:

Memory exercises: memorizing lists of words, numbers, names, dates.
Attention exercises: score, search for differences, solid solutions.
Logical tasks: solving crosswords, Sudoku, chess.
The study of the new: the study of foreign languages, the development of new skills.
Reading: reading books, articles, magazines.
Games for the brain: special games for memory training and attention (for example, luminosity, cognifit).

5.3 Mnemics:

Association method: connecting new information to already known information.
Locusing method (memory palace): creating an imaginary place and placing objects in it that needs to be remembered.
RIFAM method: memorizing information using rhymes.
Acronyms method: memorizing information using abbreviations.

5.4 Technologies:

Memorization applications: Applications for smartphones and tablets that help train memory and attention.
Wearable devices: devices that monitor the activity of the brain and help improve concentration.
Brain training software: special software that offers various exercises for training cognitive functions.

5.5 Social activity:

Communication with friends and family: stimulates the brain and supports cognitive functions.
Participation in social events: visiting cultural events, interest clubs.
Volunteering: help other people.

Section 6: Conclusion

The choice of dietary supplement to improve memory is an individual process that requires the accounting of many factors. There is no universal solution suitable for everyone. It is important to remember that dietary supplements are only one of the tools that can help improve cognitive functions. The best result is achieved with an integrated approach, including a healthy lifestyle, brain training and, if necessary, taking dietary supplements under the supervision of a doctor. The key point is a conscious choice based on scientific data and individual needs.

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