Bad for the brain: support for neural connections and synaptic plasticity

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Bad for the brain: support for neural connections and synaptic plasticity

1. Neural ties: the basis of cognitive functions

Neural ties, or neural networks, are the fundamental basis of the cognitive functions of a person. They are complex relationships between neurons, brain cells that transmit information through electrical and chemical signals. It is thanks to these connections that we can think, study, remember, feel and act.

1.1. The structure of the neural network

The neural network consists of billions of neurons, each of which has a complex structure. The main components of the neuron include:

  • The body of the neuron (Soma): Contains the core and other organelles necessary to maintain the vital activity of the cell.
  • Dendrites: Railed processes receiving signals from other neurons.
  • Axon: A long process that transmits signals to other neurons.
  • Sinapses: The joints between the axon of one neuron and the dendrite of the other, where the signal is transmitted.

1.2. Signal transmission process

The signal transmission in the neural network is as follows:

  1. Neuron receives a signal from other neurons through its dendrites.
  2. If the received signal is strong enough, it causes a depolarization of the neuron membrane, which leads to generation of the action potential.
  3. The potential of action is distributed through the axon to the synapse.
  4. In the synapse, neurotransmitters, chemicals that cross the synaptic gap are distinguished and are associated with receptors on dendhy neuron.
  5. The binding of the neurotransmitter with the receptor causes a change in the potential of the membrane of the next neuron, transmitting the signal further.

1.3. Types of neural networks

There are various types of neural networks specializing in the performance of certain functions. Some of them:

  • Sensory networks: They process information coming from the senses (vision, hearing, smell, taste, touch).
  • Motor networks: Control body movements.
  • Associative networks: They process complex information, integrate data from different sensory systems and participate in decision -making.
  • The limbic system: Participates in the regulation of emotions, motivation and memory.

1.4. Factors affecting neural connections

The strength and effectiveness of neural ties is influenced by various factors, including:

  • Genetics: A genetic predisposition can affect the structure and function of neural networks.
  • Brain development: During the development of the brain, neural connections necessary for training and adaptation are formed and strengthened.
  • Experience: The gained experience and training lead to changes in neural connections, making them more effective.
  • Nutrition: Nutrients are necessary for the normal functioning of the brain and maintaining the health of neural networks.
  • Life: Physical activity, sleep and stress control contribute to improving cognitive functions and maintaining the health of neural connections.
  • Age: With age, there is a natural decrease in cognitive functions associated with changes in neural connections.
  • Diseases: Neurological and mental illness can negatively affect neural connections.

2. Sinaptic plasticity: the ability of the brain to adaptation

Sinaptic plasticity is the ability of synapses, the joints between neurons, to change its strength and effectiveness in response to activity. This is a fundamental mechanism that underlies training, memory and adaptation.

2.1. Mechanisms of synaptic plasticity

There are various mechanisms of synaptic plasticity, including:

  • Long -term potential (LTP): Strengthening synaptic transmission after high -frequency stimulation. It is believed that LTP plays an important role in the formation of long -term memory.
  • Long -term depression (LTD): Weakening of synaptic transmission after low -frequency stimulation. LTD can be involved in the process of forgetting unnecessary information.
  • Changing the number of receptors: Changing the number of neurotransmitters receptors on the postsynaptic membrane. An increase in the number of receptors enhances the synaptic transmission, and the decrease is weakening.
  • Changing the number of neurotransmitters: A change in the number of neurotransmitters distinguished by the presynaptic neuron. An increase in the number of neurotransmitters enhances the synaptic transmission, and the decrease weakens.
  • Structural changes in synapses: Changing the size and shape of synapses. An increase in the size of the synapse is usually associated with an increase in synaptic transmission.

2.2. Factors affecting synaptic plasticity

Sinaptic plasticity is influenced by various factors, including:

  • Training and experience: The training and acquisition of new experience leads to changes in synaptic plasticity, strengthening the connections between neurons participating in the processing of new information.
  • Neurotransmitter: Various neurotransmitters play an important role in the regulation of synaptic plasticity. For example, glutamate is the main exciting neurotransmitter and is necessary for LTP, and the GABA is the main brake neurotransmitter and can participate in LTD.
  • Neurotrophic factors: Neurotrophic factors, such as the neurotrophic factor of the brain (BDNF), support the survival and growth of neurons and contribute to synaptic plasticity.
  • Hormones: Hormones, such as estrogen and testosterone, can affect synaptic plasticity.
  • Inflammation: Chronic inflammation in the brain can disrupt synaptic plasticity.
  • Age: With age, synaptic plasticity decreases, which can contribute to the deterioration of cognitive functions.
  • Diseases: Neurological and mental illness can violate synaptic plasticity.

3. Bad for the brain: support for neural ties and synaptic plasticity

Bades (biologically active additives) can be useful for maintaining brain health and optimizing neural connections and synaptic plasticity. However, it is important to understand that dietary supplements are not medicines and cannot cure diseases. They can only complement a healthy diet and lifestyle. Before taking any dietary supplements, you need to consult a doctor.

3.1. The main components of the dietary supplement for the brain

There are many different dietary supplements for the brain containing various components. Some of the most common and studied components include:

  • Omega-3 fatty acids: Omega-3 fatty acids, especially EPA and DHA, are important components of the cell membranes of the brain and play an important role in cognitive functions, synaptic plasticity and neurogenesis.
  • B vitamins B: Vitamins of group B, especially B12, B6 and folic acid, are necessary for the normal operation of the nervous system and are involved in the synthesis of neurotransmitters.
  • Vitamin D: Vitamin D is important for brain health and can affect cognitive functions and mood.
  • Magnesium: Magnesium is involved in many processes in the brain, including synaptic transmission and neuroplasticity.
  • Zinc: Zinc is necessary for normal brain function and can affect cognitive functions and memory.
  • Kholin: Kholin is the predecessor of the neurotransmitter acetylcholine, who plays an important role in teaching and memory.
  • Phosphateidixine: Phosphatidylserin is a component of the cell membranes of the brain and can improve cognitive functions.
  • Creatine: Creatine improves energy metabolism in the brain and can increase cognitive functions.
  • Antioxidants: Antioxidants, such as vitamin C, vitamin E and coenzyme Q10, protect the brain from damage to free radicals.
  • Plant extracts: Some plant extracts, such as ginkgo biloba extract, ginseng extract and Monier Bacopa extract, can improve cognitive functions and memory.

3.2. A detailed description of the components and their effect on the brain

3.2.1. Omega-3 fatty acids (EPA and DHA)

  • The mechanism of action: Omega-3 fatty acids are important components of the cell membranes of the brain, ensuring their flexibility and fluidity, which is necessary for the normal operation of neurons and synaptic transmission. They also participate in the synthesis of neurotrophic factors, such as BDNF, and have anti -inflammatory properties.
  • Potential benefits:
    • Improving cognitive functions, such as memory, attention and speed of information processing.
    • Protection against age -related decrease in cognitive functions.
    • Reducing the risk of depression and anxiety.
    • Improving mood.
  • Recommendations for use: The recommended daily dose of the EPA and DHA is at least 500 mg, and for people with cognitive impairment it may be higher. Omega-3 fatty acids can be obtained from fatty fish (salmon, tuna, mackerel) or from fish oil additives.

3.2.2. B vitamins B (B12, B6 and folic acid)

  • The mechanism of action: B vitamins are necessary for the normal operation of the nervous system and are involved in the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine, which regulate the mood, motivation and cognitive functions. They also participate in the metabolism of homocysteine, amino acids, the increased level of which may be associated with the risk of dementia.
  • Potential benefits:
    • Improving cognitive functions, especially memory and attention.
    • Reducing the risk of dementia.
    • Improving mood.
    • Reducing the level of anxiety and depression.
  • Recommendations for use: Recommended daily doses of B vitamins vary depending on age and health. B vitamins can be obtained from various foods, such as meat, fish, eggs, dairy products, whole grains and sheet green vegetables.

3.2.3. Vitamin D.

  • The mechanism of action: Vitamin D plays an important role in the development and functioning of the brain. It is involved in the regulation of the expression of genes necessary for the synthesis of neurotransmitters and neurotrophic factors. It also has anti -inflammatory properties.
  • Potential benefits:
    • Improving cognitive functions.
    • Reducing the risk of dementia.
    • Improving mood.
    • Reduction of risk of depression.
  • Recommendations for use: The recommended daily dose of vitamin D is 600-800 IU. Vitamin D can be obtained from sunlight, fatty fish and enriched food.

3.2.4. Magnesium

  • The mechanism of action: Magnesium is involved in many processes in the brain, including synaptic transmission, neuroplasticity and energy metabolism. He also plays a role in regulating the level of calcium in neurons, which is important for the normal functioning of cells.
  • Potential benefits:
    • Improving cognitive functions, especially memory and attention.
    • Reducing the risk of dementia.
    • Improving mood.
    • Reducing the level of anxiety.
  • Recommendations for use: The recommended daily dose of magnesium is 400-420 mg for men and 310-320 mg for women. Magnesium can be obtained from various foods, such as sheet green vegetables, nuts, seeds and whole grains.

3.2.5. Zinc

  • The mechanism of action: Zinc is necessary for the normal functioning of the brain and is involved in synaptic transmission, neuroplasticity and protection of neurons from damage. He also plays a role in the regulation of the expression of genes necessary for the synthesis of neurotransmitters.
  • Potential benefits:
    • Improving cognitive functions, especially memory and attention.
    • Reducing the risk of dementia.
    • Improving mood.
  • Recommendations for use: The recommended daily dose of zinc is 11 mg for men and 8 mg for women. Zinc can be obtained from various foods, such as meat, seafood, nuts, seeds and whole grains.

3.2.6. Kholin

  • The mechanism of action: Kholin is the predecessor of the neurotransmitter acetylcholine, who plays an important role in teaching, memory and attention. It is also a component of cell membranes and participates in fat transport.
  • Potential benefits:
    • Improving cognitive functions, especially memory and training.
    • Reducing the risk of dementia.
    • Improving mood.
  • Recommendations for use: The recommended daily dose of choline is 550 mg for men and 425 mg for women. Kholin can be obtained from various foods, such as eggs, meat, fish, soy and nuts.

3.2.7. Phospatidix

  • The mechanism of action: Phosphatidylserin is a component of the cell membranes of the brain and plays an important role in synaptic transmission, neuroplasticity and protection of neurons from damage. It can also improve energy metabolism in the brain.
  • Potential benefits:
    • Improving cognitive functions, especially memory and attention.
    • Reducing the risk of dementia.
    • Improving mood.
  • Recommendations for use: The recommended daily dose of phosphatidylserin is 100-300 mg. Phosphatidylserin can be obtained from soybeans, fish and additives.

3.2.8. Creatine

  • The mechanism of action: Creatine improves energy metabolism in the brain, increasing the level of ATP, the main source of energy for cells. This can improve cognitive functions, especially during stress or fatigue.
  • Potential benefits:
    • Improving cognitive functions, especially memory and attention.
    • Reducing fatigue and increased endurance.
  • Recommendations for use: The recommended daily dose of creatine is 3-5 grams. Creatine can be obtained from meat, fish and additives.

3.2.9. Antioxidant (Vitamine C, Vitamin E, Cohenzim Q10)

  • The mechanism of action: Antioxidants protect the brain from damage by free radicals, unstable molecules that can damage cells and contribute to the development of age -related diseases.
  • Potential benefits:
    • Protection against age -related decrease in cognitive functions.
    • Reducing the risk of dementia.
    • Improving mood.
  • Recommendations for use: Recommended daily doses of antioxidants vary depending on age and health. Antioxidants can be obtained from various foods, such as fruits, vegetables, nuts and seeds.

3.2.10. Plant extracts (ginkgo biloba, ginseng, Bakop Monier)

  • Ginkgo biloba: It improves blood circulation in the brain, has antioxidant properties and can improve cognitive functions, especially memory and attention.
  • Ginseng: It improves energy metabolism in the brain, has antioxidant properties and can improve cognitive functions, especially the attention and speed of information processing.
  • Bakopa Monica: It improves synaptic transmission, has antioxidant properties and can improve cognitive functions, especially memory and training.

3.3. Research and evidence of the effectiveness of dietary supplements for the brain

There are many studies that study the influence of dietary supplements on cognitive functions. However, the results of these studies are often contradictory. It is important to note that many studies are small in sampling and short duration, which complicates the assessment of the long -term effect of dietary supplements.

  • Omega-3 fatty acids: Met-analyzes show that the supplements of omega-3 fatty acids can improve cognitive functions in older people with cognitive impairment.
  • B vitamins B: Studies show that additives of group B vitamins can reduce the risk of dementia in people with a high level of homocysteine.
  • Ginkgo biloba: Some studies show that ginkgo biloba extract can improve cognitive functions in people with dementia, but other studies do not confirm these results.
  • Bakopa Monica: Studies show that Bacopa Monyune extract can improve memory and training.

3.4. Risks and side effects

Reception of dietary supplements can be associated with certain risks and side effects. It is important to consider the following:

  • Interaction with drugs: Bades can interact with medicines by changing their effectiveness or causing side effects.
  • Side effects: Some dietary supplements can cause side effects, such as stomach disorder, headache or allergic reactions.
  • Quality and safety: The quality and safety of dietary supplements are not always controlled, and some products may contain harmful impurities or not correspond to the declared composition.
  • Overdose: Acceptance of high doses of dietary supplements can be harmful to health.

4. Other ways of supporting neural connections and synaptic plasticity

In addition to taking dietary supplements, there are other ways to maintain brain health and optimize neural bonds and synaptic plasticity.

4.1. A healthy lifestyle

  • Healthy diet: Eating various foods rich in nutrients, such as fruits, vegetables, whole grains, low -fat meat, fish and nuts.
  • Regular physical exercises: Physical exercises improve blood circulation in the brain, contribute to neurogenesis and increase BDNF levels.
  • Sufficient sleep: A sufficient sleep is necessary to restore the brain and consolidate memory.
  • Stress management: Chronic stress can negatively affect the brain, so it is important to learn how to effectively manage stress.

4.2. Cognitive training

  • Training in new skills: Studying new languages, playing a musical instrument or lessons of other activities that require mental stress, can contribute to synaptic plasticity.
  • Solving puzzles and problems: The solution of puzzles, crosswords and other problems can improve cognitive functions and memory.
  • Reading: Reading books and articles can improve vocabulary, memory and attention.

4.3. Social activity

  • Communication with other people: Communication with friends and family can improve mood and cognitive functions.
  • Participation in public events: Participation in public events can contribute to social activity and improve mood.

5. Conclusion

Maintaining brain health and optimizing neural connections and synaptic plasticity is important for maintaining cognitive functions and protecting against age -related reduction of cognitive functions. Bades can be a useful addition to a healthy lifestyle, but are not a panacea. It is important to lead a healthy lifestyle, regularly train the brain and maintain social activity. Before taking any dietary supplements, you need to consult a doctor.

This article provides a comprehensive overview of brain supplements, focusing on supporting neural connections and synaptic plasticity. It details the mechanisms of neuronal communication, the significance of synaptic plasticity for learning and adaptation, and the potential benefits and risks associated with various brain supplements. The information is presented in a structured and accessible manner, making it valuable for readers interested in cognitive enhancement and brain health.

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