Bad for students: help in learning and improving memory

Bad for students: help in learning and improving memory

I. The needs of the student’s body during the training period

A. Physiological changes and increased loads:

1. Intensive mental activity: The assimilation of a large amount of information, the implementation of complex tasks, preparation for exams and tests require significant energy costs and increased brain activity.
2. Sleep deficiency and irregular regime of the day: The lack of sleep (less than 7-8 hours a day) negatively affects cognitive functions, memory, concentration and general condition of the body. The downed daily routine, associated with study and extracurricular activities, disrupts natural biorhythms and hormonal balance.
3. Unstable nutrition: Fast-food, snacks “on the run”, passing meals-typical problems of the student diet. This leads to a deficiency of vitamins, minerals and other important nutrients.
4. Increased stress: Sessions, exams, competition, financial difficulties – all this is a source of stress, which negatively affects the immune system, digestion and nervous system.
5. Hypodynamia: A sedentary lifestyle associated with learning contributes to a slowdown in metabolism, a deterioration in blood circulation and a decrease in overall physical activity.
6. Adverse environmental factors: Life in large cities, contaminated air, electromagnetic radiation from gadgets – all this has a negative effect on the body.
7. Weakened immunity: The combination of the above factors leads to a weakening of the immune system and increased susceptibility to infectious diseases.

B. Specific needs related to mental activity:

1. Maintaining cognitive functions: Successful studies need good memory, concentration of attention, the speed of thinking and the ability to learn.
2. Improving blood supply to the brain: The brain is the most energy -consuming organ, and for its normal operation, a sufficient amount of oxygen and nutrients coming to blood is necessary.
3. Protection of neurons from damage: Oxidative stress caused by increased mental activity and adverse factors can damage neurons and worsen cognitive functions.
4. Neurogenesis stimulation: The process of formation of new neurons in the brain is important for training and maintaining cognitive flexibility.
5. Regulation of neurotransmitters: Neurotransmitters are chemicals transmitting signals between neurons. Their balance is necessary for normal brain function.
6. Support for energy metabolism in the brain: The brain needs constant energy (glucose) for its work.

II. The main groups of dietary supplements useful for students

A. Vitamins:

1. B vitamins B (B1, B2, B3, B5, B6, B9, B12):
   • Functions: They participate in energy metabolism, the synthesis of neurotransmitters, and maintaining the health of the nervous system.
   • The benefits for students: Improve memory, concentration, reduce fatigue, increase stress resistance.
   • Deficiency symptoms: Fatigue, irritability, insomnia, memory deterioration, a decrease in concentration, skin rashes.
   • Sources: Whole grain products, meat, fish, eggs, dairy products, legumes, nuts, green vegetables.
2. Vitamin C (ascorbic acid):
   • Functions: A powerful antioxidant, participates in the synthesis of collagen, strengthens the immune system.
   • The benefits for students: Protects neurons from damage, improves immunity, increases stress resistance.
   • Deficiency symptoms: Weakness, fatigue, bleeding gums, frequent colds.
   • Sources: Citrus fruits, kiwi, pepper, broccoli, strawberries, rosehips.
3. Vitamin D (cholegalciferol):
   • Functions: Participates in the regulation of calcium metabolism, strengthens the bones, supports the immune system, and affects mood.
   • The benefits for students: Supports bone health, improves immunity, can improve mood and cognitive functions.
   • Deficiency symptoms: Weakness, fatigue, bones and muscles, reduction of immunity, depression.
   • Sources: Fish (salmon, tuna, mackerel), egg yolk, mushrooms (grown under the UV lamp), enriched products (milk, flakes). It is synthesized in the skin under the influence of sunlight.
4. Vitamin E (Tokoferol):
   • Functions: Antioxidant, protects cells from damage, supports the health of the skin and hair.
   • The benefits for students: Protects neurons from damage, improves blood circulation, and can improve memory.
   • Deficiency symptoms: Muscle weakness, visual impairment, reduction of immunity.
   • Sources: Vegetable oils (sunflower, olive, corn), nuts, seeds, green vegetables.

B. Minerals:

1. Magnesium:
   • Functions: Participates in more than 300 enzymatic reactions, regulates the nervous system, supports the health of bones and muscles.
   • The benefits for students: Reduces stress, improves sleep, supports the nervous system, improves memory and concentration.
   • Deficiency symptoms: Irritability, insomnia, muscle cramps, fatigue, headaches.
   • Sources: Green vegetables, nuts, seeds, legumes, whole grain products.
2. Zinc:
   • Functions: Participates in the immune system, DNA and protein synthesis, supports skin and hair health.
   • The benefits for students: Strengthens immunity, improves memory, can improve mood.
   • Deficiency symptoms: Reducing immunity, loss of appetite, worsening taste and smell, skin rashes, hair loss.
   • Sources: Meat, seafood, nuts, seeds, legumes, whole grain products.
3. Iron:
   • Functions: Participates in the transfer of oxygen in the blood, it is necessary for the normal functioning of the brain and muscles.
   • The benefits for students: Prevents anemia, increases energy, improves concentration.
   • Deficiency symptoms: Fatigue, weakness, headaches, dizziness, pallor of the skin, shortness of breath.
   • Sources: Meat (especially red), liver, legumes, green vegetables.
4. Calcium:
   • Functions: Strengthens bones and teeth, participates in nervous conduction and muscle contraction.
   • The benefits for students: Supports bone health, can improve sleep.
   • Deficiency symptoms: Bone pain, muscle cramps, insomnia.
   • Sources: Dairy products, green vegetables, legumes, tofu.

C. Omega-3 fatty acids:

1. EPA (eicopascentaenoic acid) and DHA (non -bosaexaic acid):
   • Functions: Important to the health of the brain, heart and blood vessels, have an anti -inflammatory effect.
   • The benefits for students: Improve memory, concentration, mood, protect neurons from damage.
   • Deficiency symptoms: Dry skin, fatigue, decreased concentration, depression.
   • Sources: Fat fish (salmon, tuna, mackerel, sardines), linseed oil, chia seeds, walnuts.

D. Amino acids:

1. L-theanine:
   • Functions: The amino acid contained in tea has a calming and relaxing effect, without causing drowsiness.
   • The benefits for students: Reduces stress, improves concentration, can improve sleep.
   • Sources: Tea (especially green).
2. L-Carnitin:
   • Functions: The amino acid participating in the transportation of fatty acids to mitochondria for energy production.
   • The benefits for students: Increases energy, improves physical endurance, can improve cognitive functions.
   • Sources: Meat, fish, dairy products.
3. Taurin:
   • Functions: The amino acid involved in the regulation of the nervous system has antioxidant properties.
   • The benefits for students: Reduces stress, improves concentration, can improve sleep.
   • Sources: Meat, fish, dairy products.

E. Plant extracts and adaptogens:

1. Ginkgo biloba:
   • Functions: Improves blood circulation, has antioxidant properties.
   • The benefits for students: Improves memory, concentration, reduces fatigue.
   • Precautions: It can interact with some medicines, consult a doctor.
2. Ginseng:
   • Functions: Adaptogen, increases stress resistance, improves energy and physical endurance.
   • The benefits for students: Increases energy, improves concentration, reduces fatigue.
   • Precautions: It can increase blood pressure, consult a doctor.
3. Rodiola pink:
   • Functions: Adaptogen, increases stress resistance, improves mood and cognitive functions.
   • The benefits for students: Reduces stress, improves mood, improves energy, improves concentration.
4. Bacopa Monnieri (Bakop Monier):
   • Functions: Improves memory and cognitive functions, has antioxidant properties.
   • The benefits for students: Improves memory, concentration, speed of thinking.
5. Gotha Cola (Centella asiatica):
   • Functions: Improves blood circulation, improves memory and concentration, reduces anxiety.
   • The benefits for students: Improves memory, concentration, reduces anxiety.

F. Other additives:

1. Coenzim Q10 (COQ10):
   • Functions: Participates in the production of energy in cells, antioxidant.
   • The benefits for students: Increases energy, protects neurons from damage.
2. Creatine:
   • Functions: Participates in energy metabolism in the muscles and brain.
   • The benefits for students: Increases energy, improves cognitive functions (memory and concentration of attention).
3. Kholin:
   • Functions: Participates in the synthesis of acetylcholine, neurotransmitter, important for memory and learning.
   • The benefits for students: Improves memory, concentration.

III. How to choose and take dietary supplements correctly

A. Consultation with a doctor:

1. Necessity: Before taking any dietary supplements, you need to consult a doctor, especially if you have chronic diseases or take other medicines.
2. The purpose of the consultation: The doctor will help to determine which dietary supplements you need, in what dosages and how to take them correctly. He will also take into account your individual characteristics and possible contraindications.

B. Choosing a quality product:

1. Manufacturer: Choose dietary supplements from famous and reliable manufacturers who have a good reputation in the market.
2. Certification: Pay attention to the availability of quality certificates confirming the safety and efficiency of the product.
3. Composition: Carefully study the composition of the dietary supplement. He must correspond to the declared on the package.
4. Reviews: Read the reviews of other consumers to find out about their experience using this product.

C. Correct reception mode:

1. Dosage: Follow the recommended dosage indicated on the packaging. Do not exceed it without consulting a doctor.
2. Reception time: Take dietary supplements in accordance with the instructions. Some additives are best taken in the morning, others in the evening.
3. Food combination: Some dietary supplements are better absorbed with food, others are on an empty stomach.
4. Duration of admission: The duration of the reception of dietary supplements can vary depending on the specific product and your individual needs.

D. Possible side effects:

1. Information: Check out the possible side effects of dietary supplements to be prepared for their appearance.
2. The reaction of the body: Follow the reaction of your body to dietary supplements. If you have any side effects, stop taking and consult a doctor.

E. Combination with other measures:

1. Balanced nutrition: Bades do not replace full and balanced diet.
2. Regular sleep: Try to sleep at least 7-8 hours a day.
3. Physical activity: Take sports or physical exercises at least 30 minutes a day.
4. Stress management: Use the methods of relaxation and stress control, such as meditation, yoga or breathing exercises.
5. Refusal of bad habits: Limit alcohol and smoking.

IV. Dietary supplement to improve memory and concentration

A. Nootropics:

1. Definition: Nootropics are substances that improve cognitive functions, such as memory, attention, thinking and training.
2. The mechanism of action: Nootropics can improve blood circulation of the brain, protect neurons from damage, stimulate neurogenesis and regulate neurotransmitters.
3. Examples:
   • Piracetam: Improves memory and concentration. Requires a doctor’s appointment.
   • FENIBUT: Reduces anxiety, improves sleep and cognitive functions. Requires a doctor’s appointment.
   • Glycine: Improves sleep, reduces anxiety and can improve cognitive functions.
   • L-theanine: Reduces stress, improves concentration.
   • Bacopa Monnieri (Bakop Monier): Improves memory and cognitive functions.
   • Gotha Cola (Centella asiatica): Improves blood circulation, improves memory and concentration, reduces anxiety.

B. Plant extracts:

1. Ginkgo biloba: Improves blood circulation, has antioxidant properties.
2. Ginseng: Increases energy, improves concentration.
3. Rodiola pink: Reduces stress, improves mood, improves energy, improves concentration.

C. Vitamins and minerals:

1. B vitamins B: Improve memory, concentration, reduce fatigue.
2. Magnesium: Reduces stress, improves sleep, supports the nervous system, improves memory and concentration.
3. Zinc: Strengthens immunity, improves memory, can improve mood.

D. Omega-3 fatty acids:

1. EPA (eicopascentaenoic acid) and DHA (non -bosaexaic acid): Improve memory, concentration, mood, protect neurons from damage.

E. Other additives:

1. Kholin: Participates in the synthesis of acetylcholine, neurotransmitter, important for memory and learning.
2. Creatine: Increases energy, improves cognitive functions (memory and concentration of attention).

V. Dietrs to reduce stress and improve sleep

A. Adaptogens:

1. Ginseng: Increases resistance to stress, improves energy and physical endurance.
2. Rodiola pink: Increases stress resistance, improves mood and cognitive functions.

B. Amino acids:

1. L-theanine: It has a calming and relaxing effect, without causing drowsiness.
2. Taurin: Participates in the regulation of the nervous system, has antioxidant properties.
3. Triptofan: The amino acid from which serotonin and melatonin, hormones that regulate the mood and sleep are synthesized.

C. Minerals:

1. Magnesium: Reduces stress, improves sleep, supports the nervous system.

D. Plant extracts:

1. Valerian: It has a calming and sleeping pill.
2. Melissa: It has a calming and antidepressant effect.
3. Chamomile: It has a calming and anti -inflammatory effect.

E. Other additives:

1. Melatonin: A hormone that regulates a dream.

VI. Dietary supplement to increase energy and improve performance

A. B vitamins B:

1. Functions: Participate in energy metabolism, synthesis of neurotransmitters.
   • Benefit: Improve energy, reduce fatigue.

B. Amino acids:

1. L-Carnitin: Participates in the transportation of fatty acids to mitochondria for energy production.
   • Benefit: Increases energy, improves physical endurance.

C. Plant extracts:

1. Ginseng: Increases energy, improves physical endurance.
2. Eleutherococcus: Increases resistance to stress, improves energy and performance.

D. Other additives:

1. Coenzim Q10 (COQ10): Participates in the production of energy in cells, antioxidant.
   • Benefit: Increases energy, protects neurons from damage.
2. Creatine: Participates in energy metabolism in the muscles and brain.
   • Benefit: Increases energy, improves cognitive functions.

VII. Dietary supplement to strengthen immunity

A. Vitamin C (ascorbic acid):

1. Functions: A powerful antioxidant, participates in the synthesis of collagen, strengthens the immune system.
   • Benefit: Improves immunity, increases resistance to infections.

B. Vitamin D (cholegalciferol):

1. Functions: Participates in the regulation of calcium metabolism, strengthens bones, supports the immune system.
   • Benefit: Improves immunity, supports bone health.

C. Zinc:

1. Functions: Participates in the immune system, DNA synthesis and proteins.
   • Benefit: Strengthens the immune system, accelerates the healing of wounds.

D. Probiotics:

1. Functions: Living microorganisms that improve digestion and support the immune system.
   • Benefit: Improve digestion, strengthen immunity.

E. Plant extracts:

1. SOUTINATEA: It stimulates the immune system, has antiviral and antibacterial properties.
2. Buzina: It has antiviral and antioxidant properties.

VIII. Contraindications and precautions

A. Individual intolerance:

1. Allergic reactions: Some people may have allergies to certain components of dietary supplements.
2. Symptoms: Skin rash, itching, swelling, difficulty breathing.
3. Actions: Stop taking a dietary supplement and consult a doctor.

B. Interaction with drugs:

1. Consultation with a doctor: Some dietary supplements can interact with medicines by changing their effectiveness or causing side effects.
2. Warning: Be sure to inform the doctor about all your dietary supplements.

C. Chronic diseases:

1. Restrictions: In the presence of chronic diseases (diabetes, hypertension, heart disease, etc.), intake of dietary supplements requires special caution and consultation with a doctor.

D. Pregnancy and breastfeeding:

1. Restrictions: During pregnancy and breastfeeding, the use of most dietary supplements is contraindicated.

E. Age:

1. Children: It is not recommended to give dietary supplements to children without consulting a doctor.
2. Elderly people: Older people can be more sensitive to side effects of dietary supplements.

F. Overdose:

1. Danger: Exceeding the recommended dosage of dietary supplements can lead to undesirable side effects.
2. Symptoms: Different, depending on the dietary supplement.
3. Actions: Consult a doctor.

G. Self -medication:

1. Inadmissibility: Do not self -medicate. Reception of dietary supplements must be justified and controlled by a doctor.

IX. Conclusion

A. Bades are not a panacea: Bades can be a useful addition to a healthy lifestyle, but they do not replace full nutrition, regular sleep, physical activity and stress management.

B. Individual approach: The choice and reception of dietary supplements should be individual and take into account your needs, health status and lifestyle.

C. Consultation with a doctor – mandatory: Before taking any dietary supplements, you need to consult a doctor.

D. Responsible approach: Take the selection and reception of dietary supplements responsibly and consciously.

This detailed article provides a comprehensive overview of dietary supplements (БАДы) for students, focusing on their benefits for learning, memory improvement, stress reduction, and overall health. It’s structured for easy reading and includes specific information on vitamins, minerals, amino acids, herbal extracts, and other supplements, along with advice on selection, usage, and potential risks. The content is designed to be informative and helpful for students seeking to improve their well-being and academic performance through supplementation.