Top Badov for students and schoolchildren: support support

Chapter 1: Features of the educational load and the needs of the young organism

The educational process, whether it is a school bench or a university audience, imposes tremendous requirements on the young organism. High cognitive loads, the need to concentrate for a long time, sleep deficiency, irregular nutrition and stress – all this negatively affects physical and mental health. Understanding these features is the key to the conscious choice of dietary supplements that can support the body during intensive learning.

1.1. Cognitive load and neuroplasticity:

The learning process requires constant brain activity, especially areas responsible for memory, attention, logical thinking and information processing. Neurons form new connections (synapses) and strengthen the existing ones, which is called neuroplasticity. Intensive study stimulates this process, but it requires a sufficient amount of nutrients and energy.

Glucose: The main source of energy for the brain. Maintaining a stable level of blood glucose is critical of cognitive function. The lack of glucose leads to fatigue, a decrease in concentration and memory worsening.
Oxygen: The brain is one of the most energy -consuming organs that requires a large amount of oxygen for normal operation. The lack of oxygen (hypoxia) also negatively affects cognitive abilities.
Neurotransmitter: Chemicals transmitting signals between neurons. The most important neurotransmitters for learning: acetylcholine (memory and training), dopamine (motivation and concentration), serotonin (mood and regulation of sleep).

1.2. Stress and adaptation:

Study is often associated with stress caused by control work, exams, social pressure and competition. Chronic stress negatively affects cognitive functions, immune system and general health.

Cortisol: The stress hormone that is released by the adrenal glands in response to stressful situations. A short -term increase in the level of cortisol can be useful (mobilization of resources), but the chronically increased level of cortisol negatively affects memory, sleep and immunity.
Oxidative stress: The imbalance between the formation of free radicals and the ability of the body to neutralize them. Stress, improper nutrition and lack of sleep contribute to oxidative stress, which damages brain cells and worsens cognitive functions.
Adaptogens: Substances that help the body adapt to stress and increase resistance to adverse factors.

1.3. Sleep deficiency and circus rhythms:

The lack of sleep is a common problem among students and schoolchildren. Incurrects negatively affects memory, attention, concentration, mood and immunity.

Melatonin: A hormone regulating the sleeping cycle. The lack of sleep and the irregular regime of the day violate the production of melatonin, which leads to insomnia and other problems with sleep.
Circus rhythms: Internal biological clock regulating many physiological processes, including sleep, appetite and hormonal background. Violation of circadian rhythms (for example, due to late going to bed and early rise) negatively affects health and cognitive functions.

1.4. Improper nutrition and deficiency of trace elements:

Improper nutrition (fast food, snacks on the go, passing meals) leads to a deficiency of important vitamins and minerals necessary for the normal functioning of the brain and the whole organism.

Omega-3 fatty acids: Important to brain health and cognitive functions. Contained in fatty fish, linen seed and walnuts.
B vitamins B: They play an important role in the energy exchange and work of the nervous system. B vitamins deficiency can lead to fatigue, a decrease in concentration and memory problems.
Vitamin D: It is important for the health of bones, the immune system and brain function. Vitamin D deficiency is common, especially in winter.
Iron: It is necessary to transport oxygen to tissues, including the brain. Iron deficiency leads to anemia, fatigue and a decrease in cognitive functions.
Magnesium: Plays an important role in the work of the nervous system and muscles. Magnesium deficiency can lead to stress, anxiety and insomnia.
Zinc: It is important for the immune system and brain function. Zinc deficiency can lead to a decrease in immunity and memory problems.

1.5. The role of dietary supplements in supporting training:

Bades can serve as an addition to a balanced diet and a healthy lifestyle, helping to fill the deficiency of the necessary substances and support the body during intensive study. It is important to understand that dietary supplements are not replacing a healthy diet and lifestyle, but only their addition. Before taking any dietary supplements, you need to consult a doctor.

Chapter 2: Top Badov to support cognitive functions

This chapter is devoted to dietary supplements, which, according to research and reviews, can have a positive effect on cognitive functions, such as memory, attention, concentration and speed of thinking.

2.1. Nootropics:

Nootropics are substances that improve cognitive functions, especially memory, attention and training. Some nootropes are drugs and are released according to a doctor’s prescription, others are dietary supplements available without a prescription.

L-theanine: The amino acid contained in green tea. It has a calming effect, improves concentration and reduces anxiety. It is often used in combination with caffeine to increase cognitive function without side effects associated with caffeine (nervousness, anxiety).
Bacopa Monnieri: Ayurvedic plant used to improve memory and learning. Studies show that Bakop Monier can improve memory, concentration and speed of thinking. The effect does not appear immediately, but after several weeks of regular intake.
Gotha Cola (Centella asiatica): Another Ayurvedic plant used to improve memory and cognitive functions. Gota Cola improves blood circulation in the brain, which helps to improve memory and concentration.
Phosphateidilsin (PhOSPhatIDYLSERINE): Phospholipid, which is an important component of cell membranes, especially in the brain. Phosphatidylserin improves cognitive functions, especially memory and attention.
Ginkgo biloba (Ginkgo Biloba): A plant extract that improves blood circulation in the brain. Ginkgo bilobe can improve memory, concentration and speed of thinking, especially in the elderly.

2.2. Omega-3 fatty acids:

Omega-3 fatty acids (EPK and DGK) are important components of the cell membranes of the brain and play an important role in cognitive functions.

DGC (docosahexaenic acid): The main omega-3 fatty acid in the brain. DGC is important for the development of the brain, maintaining cognitive functions and the prevention of neurodegenerative diseases.
EPA (ecosapentaenic acid): Omega-3 fatty acid with anti-inflammatory properties. EPC can improve mood and reduce anxiety, which also positively affects cognitive functions.

Sources of omega-3 fatty acids: fatty fish (salmon, sardines, tuna), linseed seeds, walnuts, additives with fish oil or croil oil.

2.3. B vitamins B:

B vitamins play an important role in the energy exchange and operation of the nervous system. B vitamins deficiency can lead to fatigue, a decrease in concentration and memory problems.

Vitamin B1 (TIAMIN): It is important for energy exchange and operation of the nervous system.
Vitamin B3 (Niacin): Participates in the energy exchange and synthesis of neurotransmitters.
Vitamin B5 (pantotenic acid): It is important for the synthesis of acetylcholine, neurotransmitter, which plays an important role in memory and training.
Vitamin B6 (Pyridoxin): Participates in the synthesis of neurotransmitters, such as dopamine, serotonin and norepinephrine.
Vitamin B9 (folic acid): Important for cell division and DNA synthesis.
Vitamin B12 (cobalamin): It is important for the work of the nervous system and the formation of red blood cells.

2.4. Holin (Choline):

Kholin is the predecessor of acetylcholine, neurotransmitter, playing an important role in memory and training.

Cholina beaten: One of the most common forms of choline in dietary supplements.
Alfa-GFH (Alfa-Glycerylphosphereholin): A more bioavailable form of choline than cholina bartratrate.
Citicolin (CDP-Holin): Choline associated with citidin. Citicoline improves cognitive functions and can protect the brain from damage.

2.5. Creatine:

Creatine is a substance that is usually associated with muscle strength and endurance. However, creatine can also improve cognitive functions.

Creatine increases the level of ATP (adenosine triphosphate) in the brain, which is the main source of energy for cells.
Studies show that creatine can improve memory, attention and speed of thinking, especially in conditions of stress and lack of sleep.

2.6. Caffeine (Caffeine):

Caffeine is a stimulant that improves concentration, attention and reduces fatigue.

Caffeine blocks adenosine receptors in the brain, which leads to an increase in the activity of neurons and the release of neurotransmitters, such as dopamine and norepinephrine.
It is important to use caffeine in moderate quantities, since excessive use of caffeine can lead to nervousness, anxiety and insomnia.

2.7. L-carnitine:

L-carnitine is an amino acid that plays an important role in energy exchange.

L-carnitine helps to transport fatty acids to mitochondria, where they are used to produce energy.
Studies show that L-carnitine can improve cognitive functions, especially memory and attention.

Chapter 3: Dans to reduce stress and improve sleep

Stress and lack of sleep are common problems among students and schoolchildren. These factors negatively affect cognitive functions, immune system and general health. This chapter is devoted to dietary supplements that can help reduce stress and improve sleep.

3.1. Adaptogens:

Adaptogens are substances that help the body adapt to stress and increase resistance to adverse factors.

Rhodiola pink (Rhodiola rosea): A plant with adaptogenic properties. Rhodiola pink reduces fatigue, improves concentration and increases stress resistance.
Ashwaganda (Ashwagandha): Ayurvedic plant with adaptogenic properties. Ashvaganda reduces anxiety, improves sleep and increases stress resistance.
Ginseng (ginseng): A plant with adaptogenic properties. Ginseng improves concentration, increases energy and reduces fatigue.
Eleutherococcus (Eleutherococcus Senticosus): A plant with adaptogenic properties. Eleutherococcus increases stress resistance, improves immunity and reduces fatigue.

3.2. Magnus (Magnesium):

Magnesium plays an important role in the work of the nervous system and muscles. Magnesium deficiency can lead to stress, anxiety and insomnia.

Magnesium glycinate: A well -absorbed form of magnesium, which does not cause stomach disorders.
Magnesium Treonate: The form of magnesium, which penetrates the brain well.
Magnesium citrate: A common form of magnesium, which can have a laxative effect.

3.3. Melatonin (Melatonin):

Melatonin is a hormone that regulates the sleeping cycle. Additions with melatonin can help improve sleep, especially with insomnia associated with violation of circadian rhythms.

It is important to start with small doses of melatonin (0.5-1 mg) and gradually increase the dose if necessary.
Melatonin is not recommended for a long time without consulting a doctor.

3.4. Valerian Root:

Valerian is a plant with soothing properties. Valerian can help reduce anxiety and improve sleep.

Valerian can cause drowsiness, so it is not recommended to be taken before driving a car or performing other tasks requiring concentration.

3.5. Chamomile (Chamomile):

Chamomile is a plant with soothing properties. Romashki tea can help reduce anxiety and improve sleep.

3.6. L-tripthophanes (L-Tryptophan):

L-tripthophanes is an amino acid that is the precursor of serotonin and melatonin. L-tripthophanes can help improve mood and sleep.

3.7. Gamma-aminomatic acid (GABA/Gaba):

GABA is a neurotransmitter that has a calming effect. Addresses with the GABA can help reduce anxiety and improve sleep.

Chapter 4: Dans to support immunity

Intensive study, stress and lack of sleep can weaken the immune system, making the body more susceptible to infections. Support for immunity is important for maintaining health and working capacity.

4.1. Vitamin C (ascorbic acid):

Vitamin C is a powerful antioxidant that plays an important role in the operation of the immune system. Vitamin C stimulates the production of leukocytes (white blood cells), which fight infections.

4.2. Vitamin D (cholecalciferol):

Vitamin D plays an important role in the operation of the immune system. Vitamin D deficiency can increase the risk of infections.

4.3. Zinc (Zinc):

Zinc plays an important role in the operation of the immune system. Zinc deficiency can weaken the immune system and increase the risk of infections.

4.4. Selenium (Selenium):

Selenium is a trace element that plays an important role in the work of the immune system and is an antioxidant.

4.5. Probiotics (Probiotics):

Probiotics are living microorganisms that benefit health in sufficient quantities. Probiotics improve the composition of the intestinal microflora, which plays an important role in the operation of the immune system.

4.6. Echinacea (Echinacea):

Echinacea is a plant that is traditionally used to support immunity. Echinacea can stimulate the immune system and help fight infections.

4.7. Elder (Elderberry):

Buzina is a berry that has antioxidant and antiviral properties. Buzina can help reduce the duration and severity of colds.

Chapter 5: Practical recommendations for the reception of dietary supplements

Reception of dietary supplements should be conscious and responsible. It is important to consider the individual characteristics of the body, possible contraindications and interactions with drugs.

5.1. Consultation with a doctor:

Before taking any dietary supplements, you need to consult a doctor. The doctor will be able to evaluate your health status, identify possible contraindications and choose the optimal dosage.

5.2. Study of composition and dosage:

Carefully study the composition of dietary supplements and follow the recommended dosage. Do not exceed the recommended dosage, as this can lead to side effects.

5.3. The choice of high -quality dietary supplements:

Choose dietary supplements from trusted manufacturers who conduct quality control of their products. Pay attention to the availability of quality certificates and the results of independent laboratory research.

5.4. Accounting for individual characteristics:

Consider the individual characteristics of your body, such as age, gender, weight, health and the presence of allergies. If you have any chronic diseases, be sure to consult a doctor before taking dietary supplements.

5.5. Interaction with drugs:

Bades can interact with drugs. If you take any medicine, be sure to inform your doctor about it.

5.6. Gradual introduction of dietary supplements:

Start taking dietary supplements gradually, with small doses, to evaluate the reaction of the body. If you have any side effects, stop taking the dietary supplement and consult a doctor.

5.7. Compliance with the reception mode:

Follow the reception mode indicated in the instructions. Some dietary supplements should be taken during meals, others should be on an empty stomach.

5.8. Evaluation of effectiveness:

Evaluate the effectiveness of dietary supplements after several weeks of regular reception. If you have not noticed any improvements, perhaps this dietary supplement is not suitable for you.

5.9. Bad storage:

Keep dietary supplements in accordance with the instructions, in dry, cool and inaccessible place for children.

5.10. Balanced nutrition and a healthy lifestyle:

Remember that dietary supplements are not a replacement for a balanced diet and a healthy lifestyle. Eat right, get enough sleep, play sports and avoid stress.

Chapter 6: Alternative training methods

In addition to dietary supplements, there are other methods that can help improve cognitive functions, reduce stress and improve sleep.

6.1. Balanced nutrition:

Proper nutrition is the basis of health and performance. Use enough fruits, vegetables, whole grain products, protein and healthy fats.

6.2. Regular physical activity:

Physical activity improve blood circulation in the brain, reduce stress and improve sleep. Do sports or exercise every day.

6.3. Sufficient sleep:

Dream plays an important role in cognitive functions. Try to sleep at least 7-8 hours a day.

6.4. Stress management:

Stress negatively affects cognitive functions and immune system. Find the ways of managing stress, such as meditation, yoga or walking in the fresh air.

6.5. Techniques for improving memory and attention:

There are various techniques that can help improve memory and attention, such as mnemonics, the method of interval repetitions and the Mayland card.

6.6. Organization of the educational process:

Organize your educational process to avoid overloads and stress. Make a schedule of classes, take breaks and alternate activities.

6.7. Social support:

Communication with friends and family helps to reduce stress and improve mood. Feel free to seek help, if it’s hard for you.

6.8. Rest and entertainment:

Do not forget about rest and entertainment. Do what you like and spend time with benefit.

Chapter 7: Promising research in the field of dietary supplements to support training

Science does not stand still, and new studies are constantly conducted in the field of dietary supplements and their impact on cognitive functions and general health.

7.1. New nootropes:

New nootrops are investigated, which can have a more pronounced effect and smaller number of side effects.

7.2. The effect of intestinal microbiots on the brain:

Studies show that the intestinal microbiota affects the functioning of the brain. New probiotics and prebiotics are developed that can improve cognitive functions through exposure to the intestinal microbiota.

7.3. Personalized approach to receiving dietary supplements:

New methods are being developed to determine the individual needs of the body in various nutrients and choose the optimal complex of dietary supplements.

7.4. The influence of genes on the effectiveness of dietary supplements:

Studies show that genes can affect the effectiveness of dietary supplements. Genetic tests are developed that can help determine which dietary supplements will be most effective for a particular person.

7.5. Combinations of dietary supplements:

Combinations of dietary supplements are investigated that can have a synergistic effect and improve cognitive functions.

Chapter 8: myths and misconceptions about dietary supplements

There are many myths and misconceptions about dietary supplements. It is important to critically evaluate the information and not trust unreasonable statements.

8.1. Bades are medicines:

Bades are not medicines and are not intended for the treatment of diseases. Bades are food additives that help to fill the deficiency of the necessary substances.

8.2. Bades are a panacea:

Bades are not a panacea for all diseases. Bades can be useful for maintaining health and improving cognitive functions, but they cannot replace a balanced diet and a healthy lifestyle.

8.3. More the better:

Exceeding the recommended dosage of dietary supplements can lead to side effects. Follow the recommended dosage specified in the instructions.

8.4. All dietary supplements are safe:

Not all dietary supplements are safe. Choose dietary supplements from trusted manufacturers and consult a doctor before the reception.

8.5. Bades are expensive:

Some dietary supplements can be expensive, but there are affordable options. Compare prices and select a dietary supplement that corresponds to your budget.

Chapter 9: Legislative regulation of dietary supplements

Legislative regulation of dietary supplements differs in different countries. It is important to know what requirements are imposed in your country.

9.1. Russia:

In Russia, dietary supplements are regulated by the Federal Law “On the quality and safety of food products” and other regulatory acts. Bades must comply with safety, quality and marking requirements.

9.2. USA:

In the United States, dietary supplements are regulated by the Office for Sanitary Supervision of the Quality of Food and Medicines (FDA). Bades do not require preliminary approval of the FDA, but manufacturers are responsible for the safety of their products.

9.3. European Union:

In the European Union, the Bada is regulated by the Directive of 2002/46/EC. The directive establishes the requirements for the composition, labeling and safety of dietary supplements.

9.4. Other countries:

In other countries, legislative regulation of dietary supplements may vary. It is important to get acquainted with the requirements for dietary supplements in your country.

Chapter 10: The future of dietary supplements to support training

The future of dietary supplements to support training is associated with the development of science and technology. You can expect the emergence of new, more effective and safe dietary supplements, as well as personalized approaches to their use.

Development of new nootropes with improved bioavailability and smaller number of side effects.
Studies of the effect of intestinal microbiots on cognitive functions and the development of probiotics to improve training.
A personalized approach to the selection of dietary supplements based on genetic tests and individual needs of the body.
The use of nanotechnologies to create dietary supplements with targeted delivery of active substances to the brain.
Integration of dietary supplements with technologies, such as neuro interfaces and neurostimulation, to improve cognitive functions.

The development of science and technology opens up new opportunities to improve cognitive functions and support training. Bades can play an important role in this process, but it is important to approach their use consciously and responsibly.