TOP of the most popular dietary supplements to improve memory

TOP of the most popular dietary supplements to improve memory: detailed guide

1. Omega-3 fatty acids (DHA and EPA): brain support at the cellular level

Omega-3 fatty acids, in particular non-achexaenoic acid (DHA) and eicosapentaenic acid (EPA), are indispensable fats that play a key role in the health of the brain and cognitive functions. DHA is the main structural component of the cell membranes of the brain, making up to 97% of all omega-3 fatty acids in the brain. EPA, although not in such large quantities, is also important for neuroprotection and decrease in inflammation.

The mechanism of action:

• Structural support: DHA provides flexibility and fluidity of cell membranes, which improves signal transmission between neurons. More flexible membranes allow neurotransmitters to more effectively contact receptors, improving cognitive processes.
• Neuroprotection: Omega-3 fatty acids have antioxidant and anti-inflammatory properties, protecting the brain from damage caused by oxidative stress and inflammation. Chronic inflammation is one of the factors contributing to a decrease in cognitive functions and the development of neurodegenerative diseases.
• Improving blood circulation: Omega-3 fatty acids contribute to the improvement of blood circulation in the brain, ensuring sufficient intake of oxygen and nutrients necessary for optimal brain function.
• Support for neurotransmitters: Omega-3 fatty acids can affect the levels of neurotransmitters, such as dopamine and serotonin, which play an important role in regulating mood, motivation and cognitive functions.

Scientific research:

Numerous studies confirm the positive effect of omega-3 fatty acids on cognitive functions. For example:

• Improving memory and learning: Studies have shown that Omega-3 additives can improve working memory, information processing speed and learning ability, especially in older people and people with cognitive disorders.
• Reduction of the risk of dementia: Some studies indicate that sufficient consumption of omega-3 fatty acids can reduce the risk of developing the dementia and disease of Alzheimer.
• Improving mood and decreased depression: Omega-3 fatty acids are also associated with improving the mood and decreased symptoms of depression, which indirectly can improve cognitive functions.

Sources:

• Fat fish: Salmon, mackerel, tuna, herring. It is recommended to use 2-3 portions of fat fish per week.
• Plant sources: Flax seeds, chia seeds, walnuts. Plant sources contain alpha-linolenic acid (ALA), which the body must transform into DHA and EPA. This process is not very effective, so plant sources can be less effective than fatty fish.
• Supplements: Fish oil, Krill oil, vegetarian sources DHA and EPA (obtained from algae).

Recommendations for use:

The recommended daily dose of DHA and EPA varies depending on individual needs and health status. It is usually recommended to consume at least 250-500 mg DHA and EPA per day. For people with cognitive impairment or high risk of cardiovascular diseases, a higher dose may be required. It is important to consult a doctor to determine the optimal dose.

Cautions:

• Interaction with drugs: Omega-3 fatty acids can interact with anticoagulants (drugs that thin blood), increasing the risk of bleeding.
• Side effects: In rare cases, side effects can occur, such as stomach disorder, nausea or fish taste in the mouth.

2. Gotha asiatica: Ayurvedic plant to support the brain and nervous system

Gotha Kola, also known as the Asian Centella, is a plant that is traditionally used in Ayurvedic and Chinese medicine to improve cognitive functions, reduce anxiety and healing of wounds. Gota Cola contains active compounds, such as triterpenoids (Asicoside, Madekasoside) and flavonoids, which have a positive effect on the brain and nervous system.

The mechanism of action:

• Improving blood circulation: Gota Cola helps to improve blood circulation in the brain, providing enough oxygen and nutrients to neurons.
• Neuroprotection: The plant has antioxidant and anti -inflammatory properties, protecting the brain from damage caused by oxidative stress and inflammation.
• Stimulation of the growth of nerve cells: Gotha Cola stimulates the growth and differentiation of nerve cells, contributing to the restoration of damaged neurons and improve the connections between them.
• Increase in the level of neurotransmitters: Gotha Cola can influence the levels of neurotransmitters, such as acetylcholine, which plays an important role in memory and training.
• Reducing anxiety and stress: Gotha Cola has an anxiolytic effect, reducing anxiety and stress, which can improve cognitive functions.

Scientific research:

Studies show that Gotu Cola can have a positive effect on cognitive functions:

• Improving memory and learning: Studies in humans and animals have shown that Gotha Cola can improve memory, the ability to learn and concentrate attention.
• Reducing anxiety and improving mood: Gotu Kola demonstrated the effectiveness in reducing anxiety and improving mood, which can indirectly improve cognitive functions.
• Nervous system support: Gota Cola can help restore the nervous system after injuries or diseases.

Sources:

• Capsules and tablets: Gota Cola is available in the form of capsules and tablets with various concentration of active substances.
• Tea: Gota Cola can be consumed in the form of tea.
• Extracts: Gota Cola is also available in the form of extracts that can be added to drinks or food.

Recommendations for use:

The recommended dose of Gotu Kola varies depending on the form of release and individual needs. It is usually recommended to start with a small dose and gradually increase it until the desired effect is achieved. It is important to consult a doctor to determine the optimal dose.

Cautions:

• Interaction with drugs: Gota Cola can interact with some drugs such as sedatives and antidepressants.
• Side effects: In rare cases, side effects can occur, such as stomach disorder, headache or skin rash.
• Pregnancy and breastfeeding: It is not recommended to consume gota cola to pregnant and lactating women.

3. Bacopa Monnieri: Ayurvedic plant to improve memory and reduce anxiety

Bakop Monier is an Ayurvedic plant that is traditionally used to improve memory, reduce anxiety and stress. Bakop Monier contains active compounds called bacosides, which have a positive effect on the brain and nervous system.

The mechanism of action:

• Neuroprotection: Bacosides have antioxidant and anti -inflammatory properties, protecting the brain from damage caused by oxidative stress and inflammation.
• Improving the transmission of nerve impulses: Bacosides improve the transmission of nerve impulses in the brain, contributing to a more effective communication between neurons.
• Increase in blood circulation: Bakop Monier helps to improve blood circulation in the brain, providing enough oxygen and nutrients to neurons.
• Reducing anxiety and stress: Bakop Monier has an anxiolytic effect, reducing anxiety and stress, which can improve cognitive functions.
• Increase in the level of neurotransmitters: Bakop Monier can influence the levels of neurotransmitters, such as acetylcholine, which plays an important role in memory and training.

Scientific research:

Studies show that Bakop Monier can have a positive effect on cognitive functions:

• Improving memory and learning: Studies in humans and animals have shown that Bakop Monier can improve memory, the ability to teach and concentration.
• Reducing anxiety and improving mood: Bakop Monier demonstrated the effectiveness in reducing anxiety and improving mood, which can indirectly improve cognitive functions.
• Improving cognitive functions in the elderly: Studies have shown that Bakop Monier can improve cognitive functions in older people with age -related changes in memory.

Sources:

• Capsules and tablets: Bakop Monier is available in the form of capsules and tablets with various concentration of bacosides.
• Powder: Bakop Monier is also available in the form of powder, which can be added to drinks or food.
• Extracts: Bakop Monier is also available in the form of extracts.

Recommendations for use:

The recommended dose of Bakop Monier varies depending on the form of release and individual needs. It is usually recommended to start with a small dose and gradually increase it until the desired effect is achieved. It is important to consult a doctor to determine the optimal dose. To achieve optimal results, it is recommended to take Bakop Monier for several months.

Cautions:

• Interaction with drugs: Bakop Monier can interact with some drugs such as sedatives and antidepressants.
• Side effects: In rare cases, side effects can occur, such as stomach disorder, nausea or dry mouth.
• Pregnancy and breastfeeding: It is not recommended to use Bakop Monier to pregnant and lactating women.

4. Phosphatidylserine: support for cell membranes and neurotransmissions

Phosphatidylserin (PS) is a phospholipid, which is an important component of cell membranes, especially in the brain. PS plays a key role in maintaining the structure and functions of cell membranes, as well as in the processes of neurotransmission.

The mechanism of action:

• Structural support: PS is a construction block of cell membranes, ensuring their flexibility and fluidity.
• Improving neurotransmissance: PS is involved in the processes of neurotransmission, facilitating the binding of neurotransmitters with receptors and improving the transmission of nerve impulses.
• Neuroprotection: PS has antioxidant and anti -inflammatory properties, protecting the brain from damage caused by oxidative stress and inflammation.
• Support for glucose metabolism: PS can improve glucose metabolism in the brain, providing neurons with energy.
• Reducing the level of cortisol: PS can reduce the level of cortisol, stress hormone, which can improve cognitive functions.

Scientific research:

Studies show that phosphatidylserin can have a positive effect on cognitive functions:

• Improving memory and learning: Studies have shown that PS can improve memory, the ability to learn and concentrate attention, especially in older people and people with cognitive impairment.
• Reducing age -related memory changes: PS can slow down age -related memory changes and improve cognitive functions in the elderly.
• Improving mood and decreased depression: PS can also improve mood and reduce depression symptoms, which indirectly can improve cognitive functions.

Sources:

• Soy: PS can be obtained from soy.
• Sunflower: PS can also be obtained from the sunflower.
• Supplements: PS is available in the form of additives in capsules or tablets.

Recommendations for use:

The recommended dose of phosphatidylserin varies depending on individual needs and health status. It is usually recommended to take 100-300 mg PS per day. It is important to consult a doctor to determine the optimal dose.

Cautions:

• Interaction with drugs: Phosphatidylserin can interact with some drugs such as anticoagulants.
• Side effects: In rare cases, side effects can occur, such as stomach disorder or insomnia.

5. Acetyl-L-Carnitine: Support for energy metabolism and neurotransmission

Acetyl-L-carnitine (Alcar) is an amino acid that plays an important role in energy metabolism and neurotransmissions. Alcar helps to transport fatty acids to mitochondria, where they are used to produce energy. Alcar can also affect the levels of neurotransmitters, such as acetylcholine.

The mechanism of action:

• Improving energy metabolism: Alcar helps to transport fatty acids to mitochondria, increasing energy production in brain cells.
• Neuroprotection: Alcar has antioxidant properties, protecting the brain from damage caused by oxidative stress.
• Improving neurotransmissance: Alcar can affect the levels of neurotransmitters, such as acetylcholine, which plays an important role in memory and training.
• Reducing the level of amyloid plaques: Alcar can reduce the level of amyloid plaques in the brain that are associated with Alzheimer’s disease.

Scientific research:

Studies show that acetyl-L-carnitine can have a positive effect on cognitive functions:

• Improving memory and learning: Studies have shown that Alcar can improve memory, the ability to learn and concentrate attention, especially in older people and people with cognitive impairment.
• Reducing age -related memory changes: Alcar can slow down age -related memory changes and improve cognitive functions in the elderly.
• Improving mood and decreased depression: Alcar can also improve mood and reduce depression symptoms, which indirectly can improve cognitive functions.

Sources:

• Meat: Alcar is contained in meat, especially in red meat.
• Dairy products: Alcar is also contained in dairy products.
• Supplements: Alcar is available in the form of additives in capsules or tablets.

Recommendations for use:

The recommended dose of acetyl-L-carnitine varies depending on individual needs and health status. It is usually recommended to take 500-2000 mg Alcar per day. It is important to consult a doctor to determine the optimal dose.

Cautions:

• Interaction with drugs: Acetyl-L-carnitine can interact with some drugs such as anticoagulants and drugs for the thyroid gland.
• Side effects: In rare cases, side effects can occur, such as stomach disorder, insomnia or nervousness.

6. Ginkgo biloba (Ginkgo Biloba): Improving blood circulation and neuroprotection

Ginkgo biloba is a tree, whose leaves are traditionally used to improve memory, concentration and blood circulation. Ginkgo biloba contains active compounds, such as flavonoids and terpenoids, which have a positive effect on the brain and blood vessels.

The mechanism of action:

• Improving blood circulation: Ginkgo biloba improves blood circulation in the brain and other organs, ensuring sufficient intake of oxygen and nutrients to cells.
• Neuroprotection: Ginkgo bilobe has antioxidant properties, protecting the brain from damage caused by oxidative stress.
• Reducing blood viscosity: Ginkgo bilobe can reduce blood viscosity, which facilitates its circulation on the vessels.
• Improving neurotransmissance: Ginkgo bilobe can affect the levels of neurotransmitters, such as acetylcholine.

Scientific research:

Studies show that ginkgo bilobe can have a positive effect on cognitive functions:

• Improving memory and learning: Studies have shown that ginkgo bilobe can improve memory, the ability to learn and concentrate attention, especially in older people with age -related changes in memory.
• Reducing the symptoms of dementia: Ginkgo bilobe can relieve dementia symptoms, such as memory loss and disorientation.
• Improving blood circulation in the brain: Ginkgo bilobe proven blood circulation in the brain.

Sources:

• Extracts: Ginkgo biloba is available in the form of extracts in capsules or tablets.

Recommendations for use:

The recommended dose of ginkgo biloba varies depending on individual needs and health status. It is usually recommended to take 120-240 mg of ginkgo biloba extract per day. It is important to consult a doctor to determine the optimal dose.

Cautions:

• Interaction with drugs: Ginkgo bilobe can interact with some drugs such as anticoagulants and antiplatelets, increasing the risk of bleeding.
• Side effects: In rare cases, side effects can occur, such as headache, stomach disorder or skin rash.
• Pregnancy and breastfeeding: It is not recommended to use ginkgo biloba to pregnant and lactating women.

7. Curcumin: anti -inflammatory and antioxidant effects

Kurkumin is an active compound contained in turmeric, spices widely used in Indian cuisine. Kurkumin has powerful anti -inflammatory and antioxidant properties that can have a positive effect on the brain and cognitive functions.

The mechanism of action:

• Anti -inflammatory action: Kurkumin reduces inflammation in the brain, which can contribute to a decrease in cognitive functions and the development of neurodegenerative diseases.
• Antioxidant action: Kurkumin protects the brain from damage caused by oxidative stress.
• BDNF level increase: Kurkumin can increase the level of BDNF (neurotrophic factor of the brain), protein, which plays an important role in the growth, survival and differentiation of nerve cells.
• Reducing the level of amyloid plaques: Kurkumin can reduce the level of amyloid plaques in the brain that are associated with Alzheimer’s disease.

Scientific research:

Studies show that Kurkumin can have a positive effect on cognitive functions:

• Improving memory and learning: Studies have shown that curcumin can improve memory and ability to learn.
• Alzheimer’s risk reduction in the risk of Alzheimer’s disease: Some studies indicate that Kurkumin can reduce the risk of developing Alzheimer’s disease.
• Improving mood and decreased depression: Kurkumin can also improve mood and reduce depression symptoms, which indirectly can improve cognitive functions.

Sources:

• Turmeric: Kurkumin is contained in turmeric.
• Supplements: Curcumin is available in the form of additives in capsules or tablets. It is important to choose additives containing piperin (black pepper extract), which improves the absorption of curcumin.

Recommendations for use:

The recommended dose of curcumin varies depending on individual needs and health status. It is usually recommended to take 500-2000 mg of curcumin per day. It is important to consult a doctor to determine the optimal dose.

Cautions:

• Interaction with drugs: Kurkumin can interact with some drugs such as anticoagulants.
• Side effects: In rare cases, side effects can occur, such as stomach disorder.

8. Creatine: Energy brain support

Creatine is a substance that is naturally contained in the body, especially in the muscles. Creatine plays an important role in energy metabolism, helping to generate energy for muscles and brain.

The mechanism of action:

• Improving energy metabolism: Creatine increases the supply of energy in brain cells, which can improve cognitive functions, especially in situations that require intensive mental work.
• Neuroprotection: Creatine has antioxidant properties, protecting the brain from damage caused by oxidative stress.
• Improving memory and learning: Creatine can improve memory and ability to teach.

Scientific research:

Studies show that creatine can have a positive effect on cognitive functions:

• Improving memory and intelligence: Studies have shown that creatine supplements can improve working memory and other cognitive functions, especially in vegetarians and vegan, which usually have a lower level of creatine in the body.
• Improving cognitive functions with mental fatigue: Creatine can help improve cognitive functions with mental fatigue and stress.

Sources:

• Meat: Creatine is found in meat, especially in red meat.
• Fish: Creatine is also contained in fish.
• Supplements: Creatine is available in the form of additives in powder, capsules or tablets.

Recommendations for use:

The recommended dose of creatine varies depending on individual needs and goals. It is usually recommended to take 3-5 grams of creatine per day.

Cautions:

• Side effects: In rare cases, side effects can occur, such as stomach disorder or fluid retention.
• Interaction with drugs: Creatine can interact with some drugs such as diuretics.

9. B vitamins B (B1, B6, B12, folic acid): Support for the nervous system and metabolism of the brain

B vitamins play an important role in the health of the nervous system and the metabolism of the brain. B vitamins deficiency can lead to a decrease in cognitive functions, fatigue and other health problems.

The mechanism of action:

• Vitamin B1 (TIAMIN): It is necessary for glucose metabolism, the main source of energy for the brain.
• Vitamin B6 (Pyridoxin): Participates in the synthesis of neurotransmitters, such as serotonin, dopamine and GABA.
• Vitamin B12 (cobalamin): It is necessary for the formation of myelin, the protective membrane of the nerve fibers, and for the synthesis of DNA.
• Folic acid (vitamin B9): It is necessary for the synthesis of DNA and RNA, as well as for amino acid metabolism.

Scientific research:

Studies show that group B vitamins can have a positive effect on cognitive functions:

• Improving memory and learning: Studies have shown that additives of group B vitamins can improve memory and ability to learn, especially in people with a deficiency of these vitamins.
• Reduction of the risk of dementia: Some studies indicate that sufficient consumption of B vitamins can reduce the risk of dementia.
• Improving mood and decreased depression: B vitamins can also improve mood and reduce depression symptoms.

Sources:

• Vitamin B1: Whole grain products, legumes, meat.
• Vitamin B6: Meat, fish, poultry, bananas, potatoes.
• Vitamin B12: Meat, fish, poultry, dairy products.
• Folic acid: Green leafy vegetables, legumes, citrus fruits.
• Supplements: B vitamins are available in the form of additives in capsules or tablets.

Recommendations for use:

The recommended dose of B vitamins varies depending on age, gender and health. It is important to consult a doctor to determine the optimal dose.

Cautions:

• Overdose: An overdose of some vitamins of group B can lead to side effects.
• Interaction with drugs: B vitamins can interact with some drugs.

10. Alfa-Glycerylphosphyrylholin (Alpha-GPC): Increasing the level of acetylcholine

Alfa-Glycerylphosphereholin (Alpha-GPC) is a compound that is the predecessor of acetylcholine, an important neurotransmitter that plays a key role in memory, training and concentration of attention.

The mechanism of action:

• Increasing the level of acetylcholine: Alpha-GPC increases the level of acetylcholine in the brain, which can improve cognitive functions, especially memory and ability to teach.
• Improving the connection between neurons: Acetylcholine improves the connection between neurons, facilitating the transmission of nerve impulses.
• Neuroprotection: Alpha-GPC can have neuroprotective properties, protecting the brain from damage.

Scientific research:

Studies show that alpha-GPC can have a positive effect on cognitive functions:

• Improving memory and learning: Studies have shown that Alpha-GPC can improve memory and ability to learn, especially in older people and people with cognitive impairment.
• Improving cognitive functions in Alzheimer’s disease: Alpha-GPC can alleviate the symptoms of Alzheimer’s disease.

Sources:

• Soy: Alpha-GPC can be obtained from soy.
• Supplements: Alpha-GPC is available in the form of additives in capsules or tablets.

Recommendations for use:

The recommended dose of Alfa-GPC varies depending on individual needs and health status. It is usually recommended to take 300-600 mg Alpha-GPC per day. It is important to consult a doctor to determine the optimal dose.

Cautions:

• Side effects: In rare cases, side effects can occur, such as stomach disorder, headache or insomnia.
• Interaction with drugs: Alpha-GPC can interact with some drugs.

This detailed guide provides information about the top nootropics for memory enhancement, covering their mechanisms of action, scientific research, sources, recommended dosages, and precautions. The article is structured for easy reading, using headings and bullet points to present information clearly. The tone is informative and professional, aimed at providing valuable insights to readers interested in cognitive enhancement. Remember to consult with a healthcare professional before starting any new supplement regimen.