Safe and effective additives to improve memory

Safe and effective additives to improve memory: Complete guidance

Content:

1. Introduction to memory and cognitive functions
2. Factors affecting memory
3. Review of safe and effective memory additives
   • 3.1. B vitamins b
   • 3.2. Omega-3 fatty acids
   • 3.3. Magnesium
   • 3.4. Creatine
   • 3.5. Phospatidix
   • 3.6. Gotha Asiatica
   • 3.7. Ginkgo biloba
   • 3.8. Monnieri Bakop
   • 3.9. L-theanine
   • 3.10. Caffeine
   • 3.11. Curcumin
   • 3.12. Rodila is pink
   • 3.13. Alfa-GFH (Alfa-Glycerylphosphereholin)
   • 3.14. GUperzin a
   • 3.15. Vinpocetine
   • 3.16. Lion’s Mane (eji -rowing)
   • 3.17. PQQ (pyrrolokhinolinhinone)
   • 3.18. Acetyl-L-Carnitine (Alcar)
   • 3.19. L-carnosine
   • 3.20. Nac (N-Acetylcistein)
4. How to choose the right additives to improve memory
5. Dosage and side effects
6. Interaction of drug additives
7. The importance of lifestyle for brain health and memory
8. Myths and misconceptions about additives for memory
9. Research and scientific evidence
10. Future of research in memory

1. Introduction to memory and cognitive functions

Memory is a complex cognitive function that allows us to encode, store and extract information. It is the basis of training, decision -making and general functioning in everyday life. There are several types of memory, including:

• Sensory memory: Short -term retention of sensory information (for example, visual images, sounds). The fraction of a second lasts.
• Short -term memory (working memory): Temporary storage and processing of information necessary to complete tasks. It lasts a few seconds or minutes. Example: memorizing a phone number.
• Long -term memory: Constant storage of information for an indefinite period. Divided into:
  • Explicit (declarative) memory: Conscious recalling of facts and events.
    • Episodic memory: Memory of personal events and experiences.
    • Semantic memory: The memory of general knowledge and facts.
  • Implicit (procedural) memory: Unconscious knowledge of how to perform certain skills and actions (for example, riding a bicycle).

Cognitive functions cover a wide range of mental processes, including memory, attention, language, executive functions (planning, making decisions, self-control) and visual-spatial abilities. The deterioration of cognitive functions can be caused by many factors, such as age, stress, lack of sleep, malnutrition and some diseases.

2. Factors affecting memory

Both genetic and external factors affect memory and cognitive functions. Understanding these factors is crucial for maintaining brain health and memory optimization.

• Age: With age, natural changes in the structure and functions of the brain occur, which can lead to a decrease in memory and cognitive functions. The volume of the brain decreases, the level of neurotransmitters decreases and blood supply worsens.
• Stress: Chronic stress can have a negative effect on the brain, damaging the neurons of the hippocampus (the area of ​​the brain responsible for the formation and storage of memories). High levels of cortisol (stress hormone) can worsen memory and ability to teach.
• Dream: The lack of sleep violates the consolidation of memory (a process in which the information is transferred from short -term to long -term memory). During sleep, the brain processes and organizes information obtained throughout the day.
• Nutrition: The deficiency of certain nutrients, such as B vitamins, omega-3 fatty acids and antioxidants, can negatively affect the health of the brain and memory. A high -calorie diet, rich in saturated fats and sugar, can also worsen cognitive functions.
• Physical activity: Regular physical exercises improve blood supply to the brain, stimulate the growth of new neurons and increase the level of neurotransmitters, which helps to improve memory and cognitive functions.
• Chronic diseases: Some diseases, such as diabetes, cardiovascular diseases, Alzheimer’s disease and depression, can have a negative effect on memory and cognitive functions.
• Medicines: Some drugs, such as antihistamines, sleeping pills and antidepressants, can cause side effects that affect memory and cognitive functions.
• Alcohol abuse and drugs: Alcohol abuse and drugs can cause serious damage to the brain and worsen memory and cognitive functions.
• Head injuries: Head injuries, especially repeating, can lead to long -term cognitive impairment, including memory problems.
• Genetics: A genetic predisposition can play a role in the development of some cognitive disorders such as Alzheimer’s disease.
• Environment: The effect of toxins, such as lead and mercury, can negatively affect the development of the brain and cognitive functions.

3. Overview of safe and effective additives for memory

There are many additives that are claimed to improve memory and cognitive functions. It is important to choose additives based on scientific data and having confirmed security. Before taking any additives, you should consult a doctor, especially if you have any diseases or you take medications.

3.1. B vitamins b

B vitamins play an important role in maintaining brain health and cognitive functions. They participate in the production of neurotransmitters, energy exchange and protection of nerve cells.

• Vitamin B12 (cobalamin): It is necessary for the normal function of the brain and nervous system. Vitamin B12 deficiency can cause memory problems, depression and fatigue. It is found in animal products, such as meat, fish, eggs and dairy products. People who adhere to a vegetarian or vegan diet are recommended to take vitamin B12 additives.
• Vitamin B9 (folic acid): It is important for the development of the brain and nervous system. Folic acid deficiency can increase the risk of cognitive disorders and dementia. Contained in green leafy vegetables, legumes and citrus fruits.
• Vitamin B6 (Pyridoxin): Participates in the production of neurotransmitters, such as serotonin and dopamine, which regulate the mood and cognitive functions. Contained in meat, fish, poultry, bananas and potatoes.
• Vitamin B1 (TIAMIN): It is important for energy metabolism in the brain. Tiamin deficiency can lead to Vernika-Korsakov syndrome, characterized by serious cognitive disorders.

Dosage: The recommended daily dose of B vitamins varies depending on age, gender and health. Usually take a complex of B vitamins, containing all the necessary vitamins in optimal doses.

Side effects: B vitamins are usually safe when taking recommended doses. In rare cases, side effects can occur, such as nausea, vomiting and diarrhea.

3.2. Omega-3 fatty acids

Omega-3 fatty acids, especially EPA (eicosapentaenoic acid) and DHA (non-oxahexaenic acid), are important structural components of cell membranes in the brain. They play a role in the development of the brain, cognitive functions and protection from neurodegenerative diseases.

• DHA (Docosaexaenoic acid): It makes up a significant part of the brain and is necessary for the normal function of neurons. The low level of DHA is associated with memory deterioration, a decrease in cognitive functions and an increased risk of Alzheimer’s disease.
• EPA (eicopascentenoic acid): It has anti -inflammatory properties and can protect the brain from damage caused by inflammation.

Sources: Omega-3 fatty acids are found in fatty fish (salmon, tuna, sardines), linen seeds, walnuts and soybeans. To obtain a sufficient amount of omega-3 fatty acids, it is recommended to consume fatty fish 2-3 times a week or take fish oil or croil oil additives.

Dosage: The recommended daily dose of omega-3 fatty acids varies depending on age, gender and health. It is usually recommended to take 1-2 grams EPA and DHA per day.

Side effects: Omega-3 fatty acids are usually safe when taking recommended doses. In rare cases, side effects can occur, such as a fish flavor, stomach disorder and bleeding.

3.3. Magnesium

Magnesium is an important mineral that is involved in many biological processes, including brain function. He plays a role in the transmission of nerve impulses, the formation of synapses (connections between neurons) and the protection of nerve cells.

• L-Treonate Magnesium: The form of magnesium, which is believed to penetrate better through the hematoencephalic barrier and increases the level of magnesium in the brain. Studies have shown that Magnesium L-Treonate can improve memory and cognitive functions.

Sources: Magnesium is found in green leafy vegetables, nuts, seeds, legumes and whole grains. Magnesium deficiency can be caused by improper nutrition, stress and some diseases. In such cases, it is recommended to take magnesium additives.

Dosage: The recommended daily dose of magnesium is 300-400 mg for adults. The dosage of magnesium L-Treonate is usually 1-2 grams per day.

Side effects: Magnesium is usually safe when taking recommended doses. High doses of magnesium can cause side effects, such as diarrhea, nausea and cramps in the abdomen.

3.4. Creatine

Creatine is a natural substance contained in the muscles and brain. It plays a role in energy metabolism and can improve cognitive functions, especially in situations that require mental stress.

The mechanism of action: Creatine increases the reserves of phosphocratin in the brain, which is used to rapidly restore ATP (adenosineric) – the main source of energy for cells. An increase in energy reserves in the brain can improve memory, attention and ability to learning.

Research: Some studies have shown that creatine can improve cognitive functions among vegetarians and elderly people.

Dosage: The recommended dose of creatine is 3-5 grams per day.

Side effects: Creatine is usually safe when taking recommended doses. In rare cases, side effects can occur, such as water retention, bloating and stomach disorder.

3.5. Phospatidix

Phosphatidylserin (PS) is a phospholipid, which is an important component of cell membranes, especially in the brain. He plays a role in the transfer of nerve impulses, the formation of synapses and the protection of nerve cells.

The mechanism of action: Phosphatidylserin improves the function of cell membranes, increases the level of neurotransmitters and protects the nerve cells from damage caused by stress and aging.

Research: Studies have shown that phosphatidylserin can improve memory, attention and cognitive functions in older people and people with cognitive impairment.

Dosage: The recommended dose of phosphatidylserin is 100-300 mg per day.

Side effects: Phosphatidylserin is usually safe when taking recommended doses. In rare cases, side effects can occur, such as stomach disorder and insomnia.

3.6. Gotha Asiatica

Gotha asiatica is a medicinal plant that is traditionally used in Ayurvedic and Chinese medicine to improve memory, concentration and cognitive functions.

The mechanism of action: Gota Cola contains active compounds, such as triterpenoids that can improve blood supply to the brain, protect nerve cells from damage and stimulate the growth of new neurons.

Research: Some studies have shown that Gotha Cola can improve memory, attention and cognitive functions in healthy people and people with cognitive impairment.

Dosage: The recommended dose of Gotu Kola is 300-600 mg per day.

Side effects: Gota Cola is usually safe when taking recommended doses. In rare cases, side effects can occur, such as stomach disorder, nausea and headache.

3.7. Ginkgo biloba

Ginkgo biloba is an extract of ginkgo leaves, which is widely used to improve memory, blood circulation and cognitive functions.

The mechanism of action: Ginkgo biloba contains antioxidants and flavonoids that can improve blood circulation, protect nerve cells from damage and stimulate the formation of new synapses.

Research: Some studies have shown that ginkgo bilobe can improve memory, attention and cognitive functions in older people and people with cognitive impairment. However, the research results are contradictory.

Dosage: The recommended dose of ginkgo biloba is 120-240 mg per day.

Side effects: Ginkgo biloba is usually safe when taking recommended doses. In rare cases, side effects can occur, such as headache, stomach disorder and bleeding. It is not recommended to take ginkgo biloba before surgery or along with anticoagulants.

3.8. Monnieri Bakop

Monnieri’s bacop is an ayurvedic medicinal plant, which is traditionally used to improve memory, training and cognitive functions.

The mechanism of action: Monnieri’s bacop contains active compounds, such as bacosides that can improve the transmission of nerve impulses, protect nerve cells from damage and stimulate the growth of new neurons.

Research: Studies have shown that Monnieri’s bacop can improve memory, training and cognitive functions in healthy people and people with cognitive impairment.

Dosage: The recommended dose of the Monnieri bacop is 300-600 mg per day.

Side effects: Monnieri’s bacop is usually safe when taking recommended doses. In rare cases, side effects can occur, such as stomach disorder, nausea and drowsiness.

3.9. L-theanine

L-theanine is an amino acid that is contained in tea. It has soothing properties and can improve attention, concentration and cognitive functions.

The mechanism of action: L-theanine increases the level of neurotransmitters, such as serotonin, dopamine and GABA, which regulate the mood, attention and cognitive functions. It can also reduce anxiety and stress, which helps to improve cognitive functions.

Research: Studies have shown that L-theanine can improve attention, concentration and cognitive functions, especially in combination with caffeine.

Dosage: The recommended dose of L-theanine is 100-200 mg per day.

Side effects: L-theanine is usually safe when taking recommended doses. In rare cases, side effects can occur, such as drowsiness and headache.

3.10. Caffeine

Caffeine is a stimulator contained in coffee, tea and other drinks. It can improve attention, concentration and cognitive functions, but its effects can be short -term.

The mechanism of action: Caffeine blocks adenosine receptors in the brain, which leads to an increase in neurons activity and the release of neurotransmitters, such as dopamine and norepinephrine.

Research: Studies have shown that caffeine can improve attention, concentration and cognitive functions, especially in situations requiring mental stress. However, excessive use of caffeine can lead to anxiety, insomnia and other side effects.

Dosage: The recommended dose of caffeine varies depending on individual sensitivity. It is usually recommended to use no more than 400 mg of caffeine per day.

Side effects: Caffeine can cause side effects, such as anxiety, insomnia, rapid heartbeat and stomach disorder.

3.11. Curcumin

Kurkumin is an active compound contained in turmeric, spices widely used in Indian cuisine. It has anti -inflammatory and antioxidant properties and can protect the brain from damage.

The mechanism of action: Kurkumin reduces the level of inflammation in the brain, protects nerve cells from damage and stimulates the growth of new neurons. It can also improve the blood supply to the brain.

Research: Some studies have shown that Kurkumin can improve memory, attention and cognitive functions in older people and people with cognitive impairment.

Dosage: The recommended dose of curcumin is 500-2000 mg per day. Kurkumin is poorly absorbed, therefore it is recommended to take it in combination with piperin (contained in black pepper), which improves its bioavailability.

Side effects: Kurkumin is usually safe when taking recommended doses. In rare cases, side effects can occur, such as stomach and nausea.

3.12. Rodila is pink

Rhodiola pink is an adaptogenic plant that helps the body adapt to stress. It can improve attention, concentration, memory and cognitive functions.

The mechanism of action: Rhodiola pink increases the level of neurotransmitters, such as serotonin, dopamine and norepinephrine, which regulate the mood, attention and cognitive functions. It can also reduce stress and fatigue.

Research: Studies have shown that Rodiola Pink can improve attention, concentration, memory and cognitive functions in situations requiring mental stress and stress.

Dosage: The recommended dose of Rodiola Pink is 200-600 mg per day.

Side effects: Rhodiola pink is usually safe when taking recommended doses. In rare cases, side effects can occur, such as insomnia, anxiety and headache.

3.13. Alfa-GFH (Alfa-Glycerylphosphereholin)

Alfa-gg is a cholinergic compound, which is the predecessor of acetylcholine-an important neurotransmitter involved in memory, training and cognitive functions.

The mechanism of action: Alfa-CFH increases the level of acetylcholine in the brain, which improves the transmission of nerve impulses and cognitive functions.

Research: Studies have shown that alpha-С Fhh can improve memory, attention and cognitive functions in older people and people with cognitive impairment.

Dosage: The recommended dose of Alfa-CFH is 300-600 mg per day.

Side effects: Alfa-RFH is usually safe when taking recommended doses. In rare cases, side effects can occur, such as stomach disorder, nausea and headache.

3.14. GUperzin a

Gepernine A is an alkaloid that is received from the Huperzia Serrata plant. It is an inhibitor of acetylcholinsterase – an enzyme that destroys acetylcholine.

The mechanism of action: Gepersin is blocking acetylcholinersterase, which leads to an increase in the level of acetylcholine in the brain and improving cognitive functions.

Research: Studies have shown that Gepersin and can improve memory, attention and cognitive functions in people with cognitive impairment, such as Alzheimer’s disease.

Dosage: The recommended dose of Gepperzin A is 50-200 mcg per day.

Side effects: Gepersin or can cause side effects, such as nausea, vomiting, diarrhea and slowing down the heartbeat. Before taking Gupperzin A, you should consult a doctor, especially if you have any heart disease.

3.15. Vinpocetine

VINPOCETINE is a synthetic derivative of vinkamin, alkaloid, which is obtained from the plant of a small barvin (Vinca minor). It improves blood circulation in the brain and can improve memory and cognitive functions.

The mechanism of action: Vinpocetine improves blood supply to the brain, increases the intake of oxygen and glucose to nerve cells, and can protect neurons from damage caused by ischemia (lack of blood supply).

Research: Some studies have shown that Vinpocetine can improve memory, attention and cognitive functions in older people and people with cognitive impairment, especially associated with impaired blood circulation of the brain.

Dosage: The recommended dose of Vinpocetine is 5-10 mg three times a day.

Side effects: Vinpocetine is usually safe when taking recommended doses. In rare cases, side effects can occur, such as headache, dizziness and stomach disorder. It is not recommended to take vinpocetine before the operation or along with anticoagulants.

3.16. Lion’s Mane (eji -rowing)

Lion’s Mane (Hericium Erinaceus), also known as the eve of the comb, is a medicinal fungus that can stimulate the growth of nerve cells and improve cognitive functions.

The mechanism of action: Lion’s Mane contains compounds such as geritsenons and einaacins that stimulate the synthesis of nerves growth factor (NGF), protein necessary for the growth, survival and functioning of nerve cells. NGF plays an important role in teaching, memory and neuroplasticity.

Research: Studies have shown that Lion’s Mane can improve memory, attention and cognitive functions in older people with light cognitive impairment. It can also reduce the symptoms of depression and anxiety.

Dosage: The recommended dose of Lion’s Mane is 500-3000 mg per day, depending on the shape of the product (extract or powder).

Side effects: Lion’s mane is usually safe when taking recommended doses. In rare cases, side effects can occur, such as stomach disorder and allergic reactions.

3.17. PQQ (pyrrolokhinolinhinone)

PQQ (Pyrroloquinoline Quinone) is a vitamin -like substance that plays a role in energy metabolism and can protect the brain from damage.

The mechanism of action: PQQ stimulates the biogenesis of mitochondria (cells of cells), improves the function of mitochondria and protects them from oxidative stress. Improving the function of mitochondria can increase the level of energy in the brain and improve cognitive functions.

Research: Studies have shown that PQQ can improve memory, attention and cognitive functions, especially in combination with COQ10 (Coenzym Q10).

Dosage: The recommended PQQ dose is 10-20 mg per day.

Side effects: PQq is usually safe when taking recommended doses. In rare cases, side effects can occur, such as headache and stomach disorder.

3.18. Acetyl-L-Carnitine (Alcar)

Acetyl-L-carnitine (Alcar) is an amino acid that helps to transport fatty acids to mitochondria, where they are used to produce energy. It can improve cognitive functions and protect the brain from damage.

The mechanism of action: Alcar increases the level of energy in the brain, protects nerve cells from oxidative stress and can improve the function of neurotransmitters, such as acetylcholine.

Research: Studies have shown that Alcar can improve memory, attention and cognitive functions in older people and people with cognitive impairment. It can also reduce depression symptoms and improve mood.

Dosage: The recommended dose of Alcar is 500-2000 mg per day.

Side effects: Alcar is usually safe when taking recommended doses. In rare cases, side effects can occur, such as stomach disorder, nausea and insomnia.

3.19. L-carnosine

L-carnosine is dipeptide (consists of two amino acids), which is contained in the muscles and brain. It has antioxidant and anti -inflammatory properties and can protect the brain from damage.

The mechanism of action: L-carnosine protects nerve cells from oxidative stress, glycation (process in which sugar damages proteins) and other damage. It can also improve the function of mitochondria and protect them from damage.

Research: Studies have shown that L-carnosine can improve cognitive functions and reduce the symptoms of neurodegenerative diseases, such as Alzheimer’s disease.

Dosage: The recommended dose of L-carnosine is 500-1500 mg per day.

Side effects: L-carnosine is usually safe when taking recommended doses. In rare cases, side effects can occur, such as stomach disorder and allergic reactions.

3.20. Nac (N-Acetylcistein)

NAC (N-CETYLCYSTEINE) is an amino acid that is the precursor of glutathione-a powerful antioxidant that protects the cells from damage caused by free radicals.

The mechanism of action: NAC increases the level of glutation in the brain, protects nerve cells from oxidative stress and can reduce inflammation. It can also improve the function of neurotransmitters, such as dopamine and glutamate.

Research: Studies have shown that NAC can improve cognitive functions and reduce the symptoms of mental disorders, such as depression, anxiety and schizophrenia. He can also help with dependence and obsessive-compulsive disorder.

Dosage: The recommended dose of NAC is 600-1800 mg per day.

Side effects: NAC is usually safe when taking recommended doses. In rare cases, side effects can occur, such as stomach disorder, nausea and allergic reactions.

4. How to choose the right additives to improve memory

The choice of correct additives to improve memory can be a difficult task. Several factors should be taken into account to choose additives that will be safe and effective for you.

• Define your goals: What do you want to achieve using additives for memory? Do you want to improve attention, concentration, memory or protect the brain from aging? Determining your goals will help you choose additives that will be the most effective for you.
• Consider your age and health: Some additives can be more effective for certain age groups or people with certain health conditions. For example, phosphatidylserin can be more effective for the elderly with cognitive disorders, and creatine can be more effective for vegetarians.
• Study scientific data: Before you start taking any supplement, study scientific data on its effectiveness and safety. Pay attention to the results of clinical research and expert reviews.
• Consult a doctor: Before taking any additives, consult a doctor, especially if you have any diseases or you take medications. The doctor can help you choose additives that will be safe and effective for you, and check the presence of interactions between additives and medicines.
• Choose quality products: Choose additives from reliable manufacturers that adhere to high quality standards and conduct independent laboratory tests of their products. Make sure that the product does not contain harmful additives and corresponds to the declared characteristics.
• Start with low doses: At the beginning of taking a new additive, start with low doses and gradually increase the dose to the recommended. This will help you evaluate your tolerance of additives and avoid side effects.
• Be patient: Do not expect instant results. Many additives need several weeks or months to show their effect. Be patient and take additives regularly as recommended.
• Lead a healthy lifestyle: Addresses for memory are not a replacement for a healthy lifestyle. To improve memory and cognitive functions, it is important to eat, get enough sleep, regularly play sports and mental activity.

5. Dosage and side effects

The dosage and side effects of memory additives can vary depending on the specific additive, age, health status and individual sensitivity. It is important to follow the recommendations for the dosage indicated on the product label and consult a doctor if you have any doubts.

• Start with low doses: At the beginning of taking a new additive, start with low doses and gradually increase the dose to the recommended. This will help you evaluate your tolerance of additives and avoid side effects.
• Follow side effects: Carefully follow your condition and pay attention to any side effects. If you notice any side effects, stop taking the additive and consult your doctor.
• Do not exceed the recommended dose: Exceeding the recommended dose can increase the risk of side effects and will not lead to a more significant improvement in memory.
• Be careful with combinations: With the simultaneous use of several additives for memory, be careful and consult your doctor to avoid interactions between additives.

General side effects of memory additives may include:

• Indigestion
• Nausea
• Headache
• Insomnia
• Anxiety
• Charp heartbeat
• Bleeding

6. Interaction of drug additives

Addresses for memory can interact with some drugs by changing their effectiveness or increasing the risk of side effects. It is important to inform your doctor about all the additives that you accept so that he can check the availability of interactions with your medicines.

Some examples of interactions between additives and drugs: