The best dietary supplement for food: rating

The best dietary supplement for food: rating

Section 1: The basics of the cerebral nutrition and the role of dietary supplements

1. The importance of nutrition for cognitive function: The brain, as the most energy -consuming organ, requires constant and balanced intake of nutrients for optimal functioning. These substances support neurotransmissions, neurons protection, energy metabolism and the general health of the brain. The deficiency of certain nutrients can lead to a deterioration in memory, concentration, mood and other cognitive functions. Optimal nutrition is a cornerstone for maintaining cognitive health throughout life.

2. The main nutrients for the brain:

   • Omega-3 fatty acids (EPA and DHA): Critically important for the structure and functions of cell membranes of the brain, especially in areas responsible for memory and training. DHA is a significant part of the gray substance of the brain.
   • B vitamins B: It is necessary for the energy metabolism of the brain and the synthesis of neurotransmitters. Deficiency can lead to fatigue, irritability and memory problems.
   • Antioxidants (vitamin E, vitamin C, selenium): They protect the brain from damage caused by free radicals, which are formed in the process of metabolism and under the influence of external factors (stress, environmental pollution).
   • Kholin: The predecessor of acetylcholine, neurotransmitter, playing a key role in memory and training.
   • Magnesium: Participates in the transfer of nerve impulses and maintaining the normal operation of the nervous system.
   • Zinc: It is important for cognitive functions and protect neurons from damage.
   • Creatine: It increases the energy reserves of the brain, improving cognitive abilities, especially in conditions of stress.
   • Glucose: The main source of energy for the brain. However, the control of the level of glucose in the blood is important to prevent jumps and the subsequent deterioration of cognitive functions.

3. The role of dietary supplements in maintaining cognitive health: Bades (biologically active additives) can be a useful addition to the diet to provide the brain with the necessary nutrients, especially in cases where nutrition is not optimal or when there is an increased need for certain substances (for example, with stress, intensive mental work or age). It is important to understand that dietary supplements are not a replacement for a balanced diet, but are only an addition to it. Before taking any dietary supplements, it is necessary to consult a doctor in order to exclude contraindications and interaction with other drugs.

4. Criteria for choosing high -quality dietary supplements:

   • Reputation manufacturer: Choose dietary supplements from well -known and reliable manufacturers who have a good reputation and provide complete information about their products.
   • Independent testing: Look for dietary supplements that have undergone independent testing third parties (for example, NSF International, USP). This confirms that the product contains the declared amount of ingredients and does not contain harmful impurities.
   • Output form: Some forms of release (for example, liposomal) can provide the best bioavailability of nutrients.
   • Dosage: Make sure that the dosage of the ingredients complies with the recommended norms and needs of your body.
   • Composition: Pay attention to the composition of the dietary supplement. Avoid products with artificial dyes, flavors and preservatives.
   • Consumer reviews: Explore the reviews of other consumers about this diet. This can give an idea of ​​the effectiveness and safety of the product.
   • Price: The price is not always an indicator of quality. Compare the prices and composition of various dietary supplements to choose the best option.

5. The importance of consulting a doctor: Before taking any dietary supplements, especially if you have chronic diseases or take medicines, you need to consult a doctor. The doctor will be able to evaluate your individual needs and choose the most suitable dietary supplements, as well as exclude possible contraindications and interaction with other drugs. Self -medication can be dangerous to health.

Section 2: Rating of the best dietary supplements for feeding the brain

This rating presents dietary supplements that have received positive reviews of experts and consumers, correspond to quality and safety criteria, and contain the ingredients necessary to maintain cognitive health. It is important to remember that the effectiveness of dietary supplements can vary depending on the individual characteristics of the body.

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

   • Description: Omega-3 fatty acids are polyunsaturated fatty acids that are not produced by the body and should come with food or in the form of additives. EPA and DHA are the most important types of omega-3 for the brain.
   • The benefits for the brain: Improve the structure and function of cell membranes of the brain, support neurotransmissia, improve memory and training, and reduce the risk of age -related cognitive impairment.
   • Choice recommendations: Choose dietary supplements with a high content of EPA and DHA (at least 500 mg in total per portion). Pay attention to the source of Omega-3 (fish oil, kriene oil, algae). Fish oil should be cleared of heavy metals and other contaminants.
   • Examples:
     • Nordic Naturals Ultimate Omega: High content EPA and DHA, cleanliness and quality.
     • Carlson Labs The Very Finest Fish Oil: Great taste, purified fish oil.
     • Sports Research Omega-3 Fish Oil: Available price, high EPA and DHA.
     • Vegan Option: DEVA Vegan Omega-3 dha-epa from algae.

2. B vitamins B (B1, B2, B3, B5, B6, B7, B9, B12):

   • Description: B vitamins are water -soluble vitamins that play an important role in energy metabolism and synthesis of neurotransmitters.
   • The benefits for the brain: They support the energy metabolism of the brain, improve cognitive functions, reduce the risk of depression and anxiety, and support the health of the nervous system.
   • Choice recommendations: Choose dietary supplements with a full complex of B vitamins in optimal dosages. Pay attention to the form of vitamins (for example, methylated forms of B12 and folat are better absorbed).
   • Examples:
     • Thorne Research Basic B Complex: Well -absorbed forms of B vitamins, high quality.
     • Garden of Life Vitamin B Complex: Organic ingredients, a full complex of B vitamins B.
     • Nature Made B-Complex: Available price, reliable manufacturer.

3. Antioxidants (vitamin E, vitamin C, selenium, coenzyme Q10, alpha-lipoic acid):

   • Description: Antioxidants are substances that protect brain cells from damage caused by free radicals.
   • The benefits for the brain: They protect neurons from damage, improve cognitive functions, reduce the risk of age -related cognitive impairment.
   • Choice recommendations: Choose dietary supplements with a complex of antioxidants that complement each other. Pay attention to the form of vitamin E (preferable tocotrienols and tocopherols).
   • Examples:
     • Life Extension Super Antioxidant Mix: A complex of powerful antioxidants, including vitamin E, vitamin C, selenium, coenzyme Q10 and alpha-lipoic acid.
     • Doctor’s Best High Absorption CoQ10: The well -absorbed form of coenzyme Q10.
     • Jarrow Formulas Alpha Lipoic Acid: Alpha-lipoic acid is a powerful antioxidant that penetrates the brain.

4. Kholin (Citicoline, Alfa-GFH):

   • Description: Kholin is a nutrient substance that is the predecessor of acetylcholine, neurotransmitter, which plays a key role in memory and training.
   • The benefits for the brain: Improves memory and training, supports cognitive functions, reduces the risk of age -related cognitive impairment.
   • Choice recommendations: Choose dietary supplements with quoticoline or alpha corrugation, which are well absorbed by the body.
   • Examples:
     • Source Naturals Cognizin Citicoline: Citicoline is a well -studied form of choline.
     • Jarrow Formulas Alpha GPC: Alfa-GFH is the predecessor of acetylcholine.
     • Now Foods Choline & Inositol: Available price, combination of choline and inositol.

5. Magnesium (magnesium tronate, magnesium glycinate):

   • Description: Magnesium is a mineral that is involved in the transmission of nerve impulses and maintaining the normal operation of the nervous system.
   • The benefits for the brain: Improves memory and training, reduces anxiety and depression, improves sleep.
   • Choice recommendations: Choose dietary supplements with magnesium with tronate or magnesium glycinate, which are well absorbed by the body and penetrate the brain.
   • Examples:
     • Life Extension Neuro-Mag Magnesium L-Threonate: Magnesium Treonate is a form of magnesium, which penetrates the brain well.
     • Doctor’s Best High Absorption Magnesium Glycinate: Magnesium glycinate is a well -absorbed form of magnesium.
     • Natural Vitality Calm: Magnesium citrate is an affordable price that relaxes the effect.

6. Zinc (zinc picoline, zinc gluconate):

   • Description: Zinc is a mineral that is important for cognitive functions and protect neurons from damage.
   • The benefits for the brain: Improves cognitive functions, protects neurons from damage, supports the immune system.
   • Choice recommendations: Choose dietary supplements with zinc picoline or zinc gluconate, which are well absorbed by the body.
   • Examples:
     • Thorne Research Zinc Picolinate: Qing Picoline is a well -absorbed form of zinc.
     • Now Foods Zinc Gluconate: Zinc Gluconate – affordable price, reliable manufacturer.
     • Life Extension Zinc Caps: Zinc in capsules, easy to accept.

7. Creatine:

   • Description: Creatine is an amino acid that increases the energy reserves of the brain, improving cognitive abilities, especially in conditions of stress.
   • The benefits for the brain: Improves cognitive functions, especially in stress conditions, improves memory and attention, reduces fatigue.
   • Choice recommendations: Choose dietary supplements with creatine monohydrate, which is the most studied and effective form of creatine.
   • Examples:
     • Creapure Creatine Monohydrate: Creatine monohydrate of high purity.
     • Optimum Nutrition Micronized Creatine Monohydrate: Micronized creatine monohydrate – dissolves well.
     • BulkSupplements.com Creatine Monohydrate: Available price, high quality.

8. Plant adaptogens (ginseng, rhodiola pink, Bakop Monier):

   • Description: Plant adaptogens are plants that help the body adapt to stress and improve cognitive functions.
   • The benefits for the brain: Improve cognitive functions, reduce stress and fatigue, improve mood.
   • Choice recommendations: Choose dietary supplements with standardized extracts of plant adaptogens to ensure the constant content of active substances.
   • Examples:
     • Gaia Herbs Rhodiola Rosea: Standardized Rhodiola pink extract.
     • Himalayan Organic Bacopa: Organic extract of Bakop Monier.
     • Nature’s Answer Ginseng: Ginseng extract.

9. Phosphateidixine:

   • Description: Phosphatidylserin is a phospholipid, which is an important component of cell membranes of the brain.
   • The benefits for the brain: Improves memory and training, supports cognitive functions, reduces the risk of age -related cognitive impairment.
   • Choice recommendations: Choose dietary supplements with phosphatidylserin obtained from soy or sunflower (in order to avoid allergies to all).
   • Examples:
     • Jarrow Formulas PS 100: Phosphatidylserin from sunflower.
     • Life Extension Cognitex with Pregnenolone: The combination of phosphatidylserin and transhenolone.
     • Now Foods Phosphatidyl Serine: Its phosphateidilsin from Sii.

10. L-theanine:

    • Description: L-theanine is an amino acid contained in tea, which has a relaxing effect and improves concentration.
    • The benefits for the brain: Improves concentration and attention, reduces anxiety and stress, improves sleep quality.
    • Choice recommendations: Choose dietary supplements with L-theanine, which are easily absorbed by the body.
    • Examples:
      • Lunningle lunchaine: L-theanine of high purity.
      • Now Foods L-Theanine: Available price, reliable manufacturer.
      • Doctor’s Best L-Theanine: L-theanine with Suntheanine.

Section 3: Additional factors affecting cognitive health

1. Balanced nutrition: In addition to taking dietary supplements, it is important to adhere to a balanced diet rich in fruits, vegetables, whole grains, low -fat protein and healthy fats. Limit the consumption of sugar, processed products and trans fats.

2. Regular physical exercises: Physical exercises improve blood circulation in the brain, stimulate the growth of new neurons and improve cognitive functions. It is recommended to engage in physical exercises at least 30 minutes a day, 5 days a week.

3. Sufficient sleep: During sleep, the brain restores and consolidates memory. Try to sleep at least 7-8 hours a day.

4. Stress management: Chronic stress can negatively affect cognitive functions. Find the ways of managing stress, such as meditation, yoga, tai-chi or communication with friends and family.

5. Mental activity: Constantly stimulate your brain, read books, play chess, solve puzzles, study new languages ​​or engage in creativity.

6. Social activity: Communication with other people supports cognitive functions and reduces the risk of dementia.

7. Refusal of bad habits: Smoking and alcohol abuse negatively affect cognitive functions.

8. Regular medical examinations: Regular medical examinations help to detect and treat diseases that can affect cognitive functions, such as high blood pressure, diabetes and thyroid diseases.

Section 4: Cautions and contraindications

1. Individual intolerance: Some people can be sensitive to certain ingredients in dietary supplements. If you experience any side effects, stop taking a dietary supplement and consult a doctor.

2. Interaction with drugs: Some dietary supplements can interact with medicines. It is important to consult a doctor before taking dietary supplements if you take any medicine.

3. Pregnancy and breastfeeding: Some dietary supplements are not recommended to be taken during pregnancy and breastfeeding. Be sure to consult a doctor before taking dietary supplements if you are pregnant or breastfeeding.

4. Chronic diseases: If you have chronic diseases, such as liver, kidneys or cardiovascular system diseases, consult your doctor before taking dietary supplements.

5. Dosage exceeding: Do not exceed the recommended dosage of dietary supplements. Exceeding the dosage can lead to side effects.

6. Do not replace medicines with dietary supplements: Bades are not a replacement for medicines. If you are prescribed a medicine, take it in accordance with the doctor’s recommendations.

Section 5: New research and prospects

1. Nootropic research: Nootropics are substances that improve cognitive functions. Some nootropics, such as piracetams and noopept, are available only by prescription of a doctor. Other nootropics, such as choline and L-theanine, are available in the form of dietary supplements.

2. Microbiotic intestinal and brain: Studies show that the intestinal microbiota plays an important role in cognitive health. Probiotics and prebiotics can improve the intestinal microbiota and thereby improve cognitive functions.

3. Genetics and cognitive health: Genetics plays a role in cognitive health. Some people can be more susceptible to age -related cognitive disorders than others. Knowing its genetic predisposition can help take measures to maintain cognitive health.

4. Personalized nutrition: Personalized nutrition is an approach that takes into account the individual needs of the body in nutrients. Based on genetic tests, blood tests and other factors, you can draw up an individual dietary plan and intake to optimize cognitive health.

5. Development of new dietary supplements: Studies continue to develop new dietary supplements to maintain cognitive health. In the future, one can expect the appearance of more effective and safe dietary supplements, developed taking into account the individual needs of the body.

Section 6: FAQ (frequently asked questions)

1. Which dietary supplements are best taken to improve memory? Omega-3 fatty acids, choline, phosphatidylserin, magnesium Treonat, Bakop Monier.

2. Which dietary supplements are best taken to improve concentration? L-Theanine, Creatine, Rodiola Pink, B vitamins B.

3. Which dietary supplements are best taken to reduce stress? Magnesium, L-Theanine, Rodiola Pink.

4. How long do you need to take dietary supplements to see the effect? The effect of taking dietary supplements can be noticeable after a few weeks or months. It is important to take dietary supplements regularly and in accordance with the recommendations of the doctor.

5. Is it possible to take several dietary supplements at the same time? Yes, you can, but it is important to consult a doctor to exclude the interaction between dietary supplements.

6. Are there any side effects from taking dietary supplements? Some dietary supplements can cause side effects, such as stomach disorder, headache or allergic reactions. If you experience any side effects, stop taking a dietary supplement and consult a doctor.

7. Do I need to take breaks in the reception of dietary supplements? Some experts recommend taking breaks in the reception of dietary supplements so that the body does not get used to them. Consult a doctor to find out if you need breaks in the reception of dietary supplements.

8. Where to buy high -quality dietary supplements? High-quality dietary supplements can be bought in pharmacies, specialized healthy food stores and online stores. It is important to choose dietary supplements from famous and reliable manufacturers.

9. How to check the quality of dietary supplements? Look for dietary supplements that have undergone independent testing third parties (for example, NSF International, USP).

10. What to do if dietary supplement does not help? If dietary supplements do not help, consult a doctor to exclude other causes of cognitive disorders.

Section 7: Additional resources

1. Scientific articles: Look for scientific articles on the influence of various nutrients and dietary supplements on cognitive functions in the databures databases, Google Scholar.

2. Books: Read books about brain nutrition and cognitive health.

3. Websites: Visit websites dedicated to a healthy lifestyle and nutrition to learn more about the dietary supplement for the brain.

4. Forum: Communicate with other people who are interested in dietary supplements for the brain, on forums and on social networks.

5. Consultations with specialists: Contact doctors, nutritionists and other specialists to get individual recommendations for brain nutrition and dietary supplement.