TOP dietary supplement to improve memory and attention in adults

TOP dietary supplement to improve memory and attention in adults

Chapter 1: Neurochemistry of memory and attention: Fundamentals and mechanisms

To understand the effectiveness of dietary supplements aimed at improving cognitive functions, it is necessary to delve into the neurobiology of memory and attention. These processes, complex and multifaceted, are based on coordinated work of neural networks and neurotransmitters.

1.1 Neural networks and synaptic plasticity:

The memory is formed and stored in the form of changes in synaptic connections between neurons. This process, known as synaptic plasticity, allows the brain to adapt to new experience and study. Long -term potential (LTP) and long -term depression (LTD) are two key mechanisms that underlie synaptic plasticity. LTP enhances synaptic connections, making signals more effective, while LTD weakens them. Effective synaptic plasticity is crucial for training and memorizing information. Violations in synaptic plasticity can lead to cognitive impairment.

1.2 Neurotransmitters: Key regulators:

Neurotransmitters are chemicals transmitting signals between neurons. Some neurotransmitters play a particularly important role in the processes of memory and attention.

• Acetylcholine: This neurotransmitter is vital for training, memory and attention. He participates in the consolidation of memory, the process by which short -term memories are converted into long -term ones. The lack of acetylcholine is associated with an age -related decrease in cognitive functions and Alzheimer’s disease. Holinergic neurons that produce acetylcholine are concentrated in the basal nucleus of Meinint, which plays a key role in cognitive processes.

• Dofamine: This neurotransmitter is important for motivation, attention and working memory. He plays a role in the system of remuneration of the brain, which is associated with the training and formation of habits. Dopamine is also necessary to maintain attention and concentration. Violations in the dopamine system can lead to problems with attention, such as attention deficiency and hyperactivity disorder (ADHD).

• Norepinephrine: This neurotransmitter plays a role in vigilance, excitement and attention. It helps the brain to remain attentive and focused. Norepinephrine is also involved in the formation of emotional memories. Stress and depression can affect norepinephrine levels, which leads to problems with concentration and memory.

• Glutamate: This neurotransmitter is the main exciting neurotransmitter in the brain. He plays a critical role in synaptic plasticity and training. Glutamate is necessary for long -term potential (LTP), which is a key mechanism for memory formation. However, the excess glutamate can be toxic for neurons (eczitotoxicity).

• Gamk (gamma-aminobral acid): This neurotransmitter is the main brake neurotransmitter in the brain. It helps to calm the nervous system and reduce the alarm. GABA plays a role in regulating the excitability of neurons and preventing brain overload. GABA deficiency can lead to anxiety, insomnia and concentration problems.

1.3 Factors affecting memory and attention:

The functioning of neurochemical processes underlying memory and attention is influenced by many factors:

• Age: With age, a natural decrease in cognitive functions occurs, associated with a decrease in neural activity, a decrease in the level of neurotransmitters and a decrease in synaptic plasticity.

• Stress: Chronic stress can negatively affect memory and attention, damaging the hippocampus, the area of ​​the brain, critical for the formation of memory. Stress can also violate the balance of neurotransmitters.

• Dream: The lack of sleep can seriously worsen cognitive functions, including memory, attention and executive functions. During sleep, the brain consolidates memories and removes toxic waste.

• Nutrition: The lack of nutrients, such as B vitamins, omega-3 fatty acids and antioxidants, can negatively affect the health of the brain and cognitive functions.

• Physical activity: Regular physical exercises contribute to improving the blood supply to the brain, stimulate neurogenesis (the formation of new neurons) and increase the level of neurotransmitters, improving memory and attention.

• Diseases: Some diseases, such as Alzheimer’s disease, Parkinson’s disease, depression and ADHD, can significantly worsen cognitive functions.

Chapter 2: Top Badov to improve memory and attention: review and scientific rationale

In this chapter, we will examine in detail the most popular and scientifically based dietary supplements, which can have a positive impact on memory and attention in adults.

2.1 Kholin and its derivatives (Alpha-GPC, CDP choline):

Kholin is an indispensable nutrient that plays a key role in the synthesis of acetylcholine. Alpha-GPC (alpha-glycerylphosphyrylholin) and CDP-choline (Citididindyndo-Holin) are choline forms that are well absorbed and penetrated into the brain.

• The mechanism of action: Alpha-GPC and CDP choline increase the level of acetylcholine in the brain, which improves cognitive functions, especially memory and attention. They can also contribute to the restoration of damaged neurons.

• Scientific research: Studies show that Alpha-GPC can improve memory and cognitive functions in older people with cognitive impairment. CDP Kholin also showed effectiveness in improving memory and attention in people with Alzheimer’s disease and vascular dementia. One study published in the journal Clinical Therapeutics showed that CDP choline improves verbal memory and attention in older people with light cognitive impairment.

• Dosage: The recommended Alpha-GPC dosage is from 300 to 600 mg per day, divided into several tricks. The dosage of the CDP choline is from 500 to 2000 mg per day.

• Side effects: Alpha-GPC and CDP choline are usually well tolerated, but some people can cause light side effects, such as nausea, stomach disorder and headache.

2.2 Bakop Monnieri:

Bakop Monier is an Ayurvedic plant, traditionally used to improve memory and learning.

• The mechanism of action: Bakop Monier contains active compounds called bacosides, which have antioxidant and anti -inflammatory properties. Bacosides improve synaptic transmission, protect neurons from damage and contribute to neurogenesis. They can also increase the blood supply to the brain.

• Scientific research: Numerous studies have shown that Bakop Monnier improves memory, training and information processing speed. One study published in the journal “Journal of Alternative and Complementary Medicine” showed that Bakop Monny improves verbal training, memorization and speed of information in healthy adults.

• Dosage: The recommended dosage of Bakop Monier is from 300 to 600 mg per day, standardized in terms of bacoside content. It is important to note that the effect of Bakop Monier is manifested gradually, and to achieve optimal results, it may take several weeks or months of admission.

• Side effects: Bakop Monier is usually well tolerated, but some people can cause light side effects, such as stomach disorder, nausea and dry mouth.

2.3 Gotha Cola (Centella asiatica):

Gotha Cola is another Ayurvedic plant, traditionally used to improve cognitive functions and reduce anxiety.

• The mechanism of action: Gota Cola contains active compounds called triterpenoids, which have antioxidant, anti -inflammatory and neuroprotective properties. Treterpenoids improve blood supply to the brain, contribute to neurogenesis and protect neurons from damage. They can also increase the level of GABA, which helps to reduce anxiety and improve sleep.

• Scientific research: Studies show that Gotha Cola can improve memory, attention and mood. One study published in the journal Journal of Ethnopharmacology showed that Gotha Cola improves working memory and reduces anxiety in healthy adults.

• Dosage: The recommended dosage of Gotu Cola is from 60 to 180 mg per day, standardized for the content of triterpenoids.

• Side effects: Gota Cola is usually well tolerated, but some people can cause light side effects, such as headache, nausea and drowsiness. It is not recommended to take Gotu Kola to pregnant and lactating women.

2.4 phosphateidix (PhsphathideLSERINE):

Phosphatidylserin (PS) is a phospholipid, which is an important component of cell membranes, especially in the brain.

• The mechanism of action: PS improves the function of cell membranes, which helps transmit signals between neurons. It can also increase the level of neurotransmitters, such as acetylcholine and dopamine. PS protects neurons from damage caused by stress and aging.

• Scientific research: Studies show that PS can improve memory, attention and cognitive functions in older people with cognitive impairment. One study published in the journal “AGing” showed that PS improves memory and attention in older people with an age -related decrease in cognitive functions.

• Dosage: The recommended ps dosage is from 100 to 300 mg per day, divided into several receptions.

• Side effects: PS is usually well tolerated, but some people can cause light side effects, such as stomach disorder and insomnia.

2.5 omega-3 fatty acids (DHA and EPA):

Omega-3 fatty acids, especially non-coosaexenoic acid (DHA) and eicopascentaenoic acid (EPA), are indispensable fatty acids that play an important role in the health of the brain.

• The mechanism of action: DHA is the main structural component of the cell membranes of the brain. It is necessary for the normal development and functioning of the brain. EPA has anti -inflammatory properties and can improve the blood supply to the brain. Omega-3 fatty acids can also increase the level of neurotransmitters, such as dopamine and serotonin.

• Scientific research: Studies show that omega-3 fatty acids can improve memory, attention and cognitive functions in people of all ages. One study published in the journal PLOS ONE showed that the consumption of omega-3 fatty acids is associated with an improvement in cognitive functions in the elderly.

• Dosage: The recommended dosage of omega-3 fatty acids is from 1000 to 2000 mg per day, with an emphasis on DHA and EPA. The sources of omega-3 fatty acids are fatty fish (salmon, tuna, sardines), linseed oil, chia seeds and walnuts.

• Side effects: Omega-3 fatty acids are usually well tolerated, but some people can cause light side effects, such as fish belching, stomach and diarrhea.

2.6 creatine:

Creatine is a natural compound contained in muscle tissue and brain. It plays an important role in energy metabolism.

• The mechanism of action: Creatine increases the level of phosphocratin in the brain, which is a source of energy for neurons. This can improve cognitive functions, especially during the performance of tasks that require high mental stress.

• Scientific research: Studies show that creatine can improve the memory, attention and speed of information processing, especially among vegetarians and vegan, which, as a rule, have a lower level of creatine in the brain. One study published in the magazine “Procedings of the Royal Society B” showed that creatine improves work memory and intelligence among vegetarians.

• Dosage: The recommended dosage of creatine is from 3 to 5 grams per day.

• Side effects: Creatine is usually well tolerated, but in some people it can cause fluid retention, bloating and stomach disorder.

2.7 L-theanine:

L-theanine is an amino acid that is contained in green tea.

• The mechanism of action: L-theanine increases the level of GABA, dopamine and serotonin in the brain, which helps to reduce anxiety, improve mood and increase concentration. It can also increase alpha waves in the brain that are associated with a state of relaxed vigilance.

• Scientific research: Studies show that L-theanine can improve attention, memory and reaction rate. It is often used in combination with caffeine to improve cognitive functions and reduce side effects of caffeine, such as anxiety and nervousness. One study published in the journal “Journal of Functional Foods” showed that the combination of L-theanine and caffeine improves attention and cognitive functions compared to taking caffeine only.

• Dosage: The recommended dosage of the L-theanine is from 100 to 200 mg per day.

• Side effects: L-theanine is usually well tolerated, but some people can cause light side effects, such as headache and drowsiness.

2.8 Rhodiola pink (Rhodiola rosea):

Rhodiola pink is an adaptogenic plant that helps the body adapt to stress.

• The mechanism of action: Rhodiola pink increases the level of neurotransmitters, such as dopamine, norepinephrine and serotonin, which helps to improve mood, reduce fatigue and increase concentration. It also has antioxidant and anti -inflammatory properties.

• Scientific research: Studies show that Rhodiola pink can improve memory, attention and cognitive functions in conditions of stress. One study published in the magazine “Phytomedicine” showed that Rodiula Pink improves mental performance and reduces fatigue in students during the examination session.

• Dosage: The recommended dosage of Rodiola Pink is from 200 to 600 mg per day, standardized for the content of rosavines and saldrosides.

• Side effects: Rhodiola pink is usually well tolerated, but some people can cause light side effects, such as insomnia, irritability and headache.

2.9 ginkgo biloba (Ginkgo Biloba):

Ginkgo biloba is a plant extract that is traditionally used to improve memory and blood circulation.

• The mechanism of action: Ginkgo biloba improves blood supply to the brain, has antioxidant properties and can protect neurons from damage. It can also improve synaptic transmission and increase the level of neurotransmitters.

• Scientific research: Studies show that ginkgo bilobe can improve memory, attention and cognitive functions in older people with cognitive impairment. One study published in the Jama magazine showed that ginkgo biloba improves cognitive functions in people with Alzheimer’s disease and vascular dementia.

• Dosage: The recommended dosage of ginkgo bilobe is from 120 to 240 mg per day, divided into several tricks. It is important to choose a standardized ginkgo biloba extract containing 24% flavonoid glycosides and 6% of terpenic lactons.

• Side effects: Ginkgo bilobe can interact with anticoagulants and anti -signs, so people taking these drugs should consult a doctor before taking ginkgo biloba. Other possible side effects include headache, stomach disorder and allergic reactions.

2.10 B vitamins B (B1, B6, B12):

B vitamins play an important role in the health of the brain and cognitive functions.

• The mechanism of action: B vitamins are involved in the energy metabolism of the brain, the synthesis of neurotransmitters and the protection of neurons from damage. B vitamins deficiency can lead to cognitive impairment, fatigue and depression.

• Scientific research: Studies show that group B vitamins can improve memory, attention and mood. One study published in the magazine “American Journal of Clinical Nutrition” showed that taking group B vitamins improves cognitive functions in older people with a high level of homocysteine.

• Dosage: The recommended dosage of group B vitamins depends on a specific vitamin and individual needs. It is important to adhere to the recommended daily doses (RSD) and consult a doctor before taking high doses of vitamins of group B.

• Side effects: B vitamins are usually well tolerated, but taking high doses of some vitamins of group B can cause side effects, such as stomach disorder, nausea and skin rashes.

Chapter 3: Synergy of Dads: Combined approaches for maximum efficiency

Instead of focusing on one specific dietary supplement, an approach that uses synergies of various substances can bring more pronounced results. Combinations of dietary supplements affecting various mechanisms of cognitive improvements are able to optimize memory and attention.

3.1 Alpha-GPC and Bakop Monge:

This combination combines a rapid increase in the level of acetylcholine (Alpha-GPC) with a long-term improvement in synaptic plasticity and neuroprotheme (Bakop Monyun). Alpha-GPC provides an immediate cognitive impulse, while Bakop Monier promotes a steady improvement in memory and learning.

3.2 L-TEANIN AND COFEIN:

A classic combination, known for its ability to improve attention and concentration without side effects associated with caffeine, such as anxiety and nervousness. L-theanine promotes relaxation and reduces anxiety, while caffeine provides stimulation and increases vigilance.

3.3 omega-3 fatty acids and phosphatidylserin:

This combination supports the structural integrity of the cell membranes of the brain and improves the transmission of signals between neurons. Omega-3 fatty acids provide building blocks for cell membranes, while phosphatidylserin improves their function and helps to release neurotransmitters.

3.4 Rhodiola pink and B vitamins:

This combination helps the body adapt to stress and supports the energy metabolism of the brain. Rhodiola pink reduces fatigue and increases concentration, while group B vitamins provide the necessary nutrients for the optimal functioning of the brain.

3.5 Creatine and Goto Kola:

Creatine provides neurons with energy, improving cognitive functions during tasks requiring high mental stress. Gotha Cola, in turn, improves blood supply to the brain and reduces anxiety, creating optimal conditions for training and memorizing information.

It is important to remember: Before taking any combinations of dietary supplements, it is necessary to consult a doctor in order to avoid undesirable interactions and side effects.

Chapter 4: Side effects and safety of dietary supplements: Risk and precautions assessment

Despite the fact that dietary supplements are usually considered safe, it is important to consider potential side effects and risks associated with their technique. Each organism is individual, and the reaction to dietary supplements can vary.

4.1 General side effects:

• Disorder of the gastrointestinal tract: Nausea, disorder of the stomach, diarrhea or constipation are the common side effects of many dietary supplements.
• Headache: Some dietary supplements, such as ginkgo biloba and Rodiola pink, can cause headache in some people.
• Insomnia: Stimulating dietary supplements, such as caffeine and rhodiola pink, can cause insomnia, especially when taking in the evening.
• Allergic reactions: Allergic reactions to dietary supplements are rare, but can be serious. Symptoms of an allergic reaction can include leather rash, itching, edema of the face, lips or tongue, difficulty breathing.

4.2 interactions with drugs:

Bades can interact with medicines by changing their effectiveness or increasing side effects. It is important to inform the doctor about all the dietary supplements that you accept in order to avoid undesirable interactions.

• Anticoagulants and anti -agents: Ginkgo biloba, omega-3 fatty acids and vitamin E can enhance the effect of anticoagulants and antipassia, increasing the risk of bleeding.
• Antidepressants: Some dietary supplements, such as St. John’s wort, can interact with antidepressants, changing their effectiveness or enhancing side effects.
• Diabetes treatment drugs: Some dietary supplements, such as chrome and cinnamon, can affect blood sugar and interact with drugs for the treatment of diabetes.

4.3 precautions:

• Consult a doctor: Before taking any dietary supplements, especially if you have any diseases or you take medicines, you need to consult a doctor.
• Choose quality products: Buy dietary supplements only from reliable manufacturers and suppliers to make sure of their quality and safety. Look for products tested by third parties for cleanliness and efficiency.
• Adhere to the recommended dosage: Do not exceed the recommended dosage of dietary supplements. Start with a low dose and gradually increase it to evaluate your tolerance.
• Follow your body: Carefully follow your body and pay attention to any side effects. If you notice any undesirable effects, stop taking the dietary supplement and consult a doctor.
• Avoid taking dietary supplements during pregnancy and breastfeeding: The safety of most dietary supplements during pregnancy and breastfeeding has not been established. Therefore, pregnant and lactating women are recommended to avoid taking dietary supplements, unless this is recommended by a doctor.

Chapter 5: Life and cognitive functions: Integrative approach

Bades can be a useful addition to a healthy lifestyle, but they are not a replacement for healthy nutrition, regular physical exercises, enough sleep and mental activity. An integrative approach combining the receipt of dietary supplements with changes in lifestyle is the most effective way to improve memory and attention.

5.1 Healthy nutrition:

• Balanced diet: Use a variety of foods rich in nutrients, including fruits, vegetables, whole cereals, low -fat proteins and healthy fats.
• Omega-3 fatty acids: Include fatty fish (salmon, tuna, sardines), linseed oil, chia seeds and walnuts in your diet.
• Antioxidants: Use products rich in antioxidants such as berries, green tea, dark chocolate and vegetables.
• Avoid processed products: Limit the consumption of processed products, sugar and saturated fats.

5.2 Regular physical exercises:

• Aerobic exercises: Do aerobic exercises, such as walking, running, swimming or cycling, at least 30 minutes a day, most days of the week.
• Power training: Turn on strength training in your exercise program to strengthen muscles and improve the general health condition.

5.3 sufficient sleep:

• Observe sleep mode: Go to bed and wake up at the same time every day, even on weekends.
• Create a relaxing atmosphere: Create a calm and relaxing atmosphere in the bedroom.
• Avoid caffeine and alcohol before bedtime: Limit the consumption of caffeine and alcohol before bedtime.
• Provide enough sleep: Strive to sleep at least 7-8 hours a day.

5.4 Mental activity:

• Training: Continue to study and develop new skills.
• Reading: Read books, articles and newspapers.
• Games: Play games that stimulate the brain, such as chess, Sudoku and crosswords.
• Social interaction: Support active social life.

5.5 Stress management:

• Relaxation techniques: Practice relaxation techniques, such as meditation, yoga and deep breathing.
• Hobbies: Do the hobby that you like.
• Time in nature: Spend time in nature.
• Communication with loved ones: Communicate with friends and family.

Chapter 6: Future research areas: new dietary supplements and approaches

Studies in the field of improving cognitive functions continue, and new dietary supplements and approaches are constantly appearing.

6.1 New dietary supplements:

• Piracetam and other Racetama: Racetams are a class of nootropic drugs that improve cognitive functions. Piracetam is the first and most studied Racetam.
• Noopept: Noopept is a synthetic nootropus that improves memory, attention and training.
• Selank: Selank is a synthetic peptide that has anxiolytic and nootropic effects.
• Semax: SEMAX is a synthetic peptide that improves cognitive functions and has a neuroprotective effect.

6.2 New approaches:

• Transcranial magnetic stimulation (TMS): TMS is a non -invasive procedure that uses magnetic impulses to stimulate certain areas of the brain.
• Neurofedibek: Neurofidbek is a method of brain teaching that allows people to control their brain activity.
• Gene therapy: Gene therapy is a promising approach to the treatment of cognitive impairment, which includes the introduction of genes into the brain to restore neuron function.

6.3 personalized medicine:

In the future, approaches to improving cognitive functions will be increasingly personalized. Given the individual genetic features, lifestyle and health status, doctors will be able to develop individual treatment plans, including optimal bades, changes in lifestyle and other treatment methods.

6.4 Big data and artificial intelligence:

Big data and artificial intelligence will play an increasingly important role in research in the field of cognitive functions. Analyzing large data arrays, scientists will be able to identify new factors that affect memory and attention, to develop new dietary supplements and approaches to the treatment of cognitive impairment.

In conclusion, maintaining and improving memory and attention – this is a comprehensive task that requires an integrative approach. Bades can be a useful addition to a healthy lifestyle, but they are not a magic pill. The combination of dietary supplements with proper nutrition, regular physical exercises, sufficient sleep, mental activity and stress management is the most effective way to preserve and improve cognitive functions throughout life. It is important to remember safety and consult a doctor before taking any dietary supplements. Future studies in the field of cognitive functions promise the development of new and more effective methods of treatment and prevention of cognitive impairment.