Vitamins and dietary supplements for the brain: what to choose?

Vitamins and dietary supplements for the brain: what to choose?

I. Brain – Life Architect: Understanding the Fundamentals

A. Neuroanatomy in a brief review:

1. Structural complexity: The brain, the central processor of the nervous system, is an organ of incredible complexity, consisting of billions of neurons connected by countless synapses. Its mass is about 2% of the total body weight, but it consumes up to 20% of the body’s energy. This high level of energy consumption emphasizes the metabolic needs of the brain and its sensitivity to a deficiency of nutrients. Key structures, such as the crust of the brain, cerebellum, hippocampus and amygdala, are responsible for various functions, including cognition, movement, memory and emotions.

2. Hemoglobarier: The hematoencephalic barrier (GEB) is a highly -sequential semi -permeable barrier that separates circulating blood from the extracellular fluid of the brain. It protects the brain from potentially harmful substances, such as toxins and pathogens, but also limits the penetration of some nutrients and drugs. In order for substances to overcome the GEB, they must be either lipophilic (fat -soluble) or have special transport mechanisms.

3. NeuricanSmitters: Mozga language: Neurotransmitters are chemical messengers that transmit signals between neurons through synapses. Key neurotransmitters, such as acetylcholine, dopamine, serotonin, gamet and glutamate, play a vital role in the regulation of mood, sleep, attention, training and memory. The imbalance of these neurotransmitters can contribute to the development of various neurological and psychiatric disorders. The synthesis of neurotransmitters depends on the presence of certain nutrients, which emphasizes the importance of adequate nutrition for the optimal function of the brain.

B. Brain functions: complex mechanism:

1. Cognitive functions: These include memory, attention, language, executive functions (planning, solving problems, making decisions) and spatial thinking. Cognitive functions are affected by many factors, including age, genetics, lifestyle and health. A decrease in cognitive functions is a common phenomenon with age, but it can be slowed down and even improved with a healthy lifestyle and, possibly, targeted additives.

2. Emotional regulation: The brain plays a central role in the processing and regulation of emotions. The almond -shaped body, hippocampus and prefrontal bark are key regions involved in emotional processing. Disregulation of these areas can lead to anxiety, depression and other emotional disorders.

3. Motor control: The brain controls voluntary and involuntary movements. The cerebral cortex, the cerebellum and basal ganglia work together to coordinate movements and maintain the balance. Damage to these areas can lead to motor disorders such as Parkinson’s disease and stroke.

4. Sensory processing: The brain processes sensory information from the eyes, ears, nose, tongue and skin. Sensory signals are transmitted to certain areas of the brain, where they are interpreted and integrated.

C. Factors affecting brain health:

1. Age: With age, the brain undergoes structural and functional changes, which can lead to a decrease in cognitive functions. These include a decrease in brain volume, a decrease in information processing and a decrease in neuroplasticity.

2. Genetics: Genetics plays a role in determining the risk of developing some neurological disorders, such as Alzheimer’s disease and Parkinson’s disease. However, genetics is not the only factor that determines the health of the brain, and lifestyle factors also play an important role.

3. Life: A healthy lifestyle, including regular physical exercises, a healthy diet, adequate sleep and stress control, can protect brain health and slow down a decrease in cognitive functions. Smoking, excessive drinking and drug use can harm the brain.

4. Nutrition: A diet rich in nutrients is necessary for the optimal function of the brain. Certain nutrients, such as omega-3 fatty acids, vitamins of group B and antioxidants, are especially important to the health of the brain. The deficiency of these nutrients can negatively affect cognitive functions and increase the risk of neurological disorders.

5. Chronic diseases: Chronic diseases, such as diabetes, cardiovascular diseases and obesity, can increase the risk of cognitive impairment and dementia. These diseases can damage the blood vessels of the brain and disrupt its function.

II. The main vitamins for the health of the brain:

A. B vitamins B: Complex support for the nervous system:

1. B1 (thiamine): Energy and cognitive functions: Tiamine plays a vital role in glucose metabolism, the main source of energy for the brain. Tiamin deficiency can lead to Vernik-Korsakov syndrome, a serious neurological disorder, characterized by confusion, problems with memory and impaired coordination. Tiamine is also important for the normal function of nerves. The recommended daily dose (RSD) is 1.2 mg for men and 1.1 mg for women. Sources: whole grain products, pork, legumes.

2. B3 (NiaCin): Protection of neurons and improving blood circulation: Niacin is involved in the energy exchange and synthesis of neurotransmitters. It also has antioxidant properties and can help protect neurons from damage. Niacin deficiency can lead to Pellagra, a disease characterized by dermatitis, diarrhea and dementia. RSD is 16 mg for men and 14 mg for women. Sources: meat, fish, poultry, nuts, seeds.

3. B6 (pyridoxine): synthesis of neurotransmitters and mood: Pyridoxine is a cofactor in many enzymatic reactions, including the synthesis of neurotransmitters, such as serotonin, dopamine and game. It also plays a role in the metabolism of homocysteine, the high level of which may be associated with an increased risk of cognitive disorders. RSD is 1.3 mg for adults. Sources: meat, fish, poultry, legumes, nuts, seeds, bananas.

4. B9 (folate): brain development and prevention of nervous tube defects: A folate is necessary for the development of the brain and nervous system, especially during pregnancy. During pregnancy, the deficiency of the folate can lead to defects in the nervous tube in the child. The folate also plays a role in the metabolism of homocysteine. RSD is 400 mcg for adults and 600 μg for pregnant women. Sources: dark green leafy vegetables, legumes, citrus fruits.

5. B12 (cobalamin): maintaining the myelin shell and nervous function: Cobalamin is necessary to maintain the myelin shell, a protective layer that surrounds the nerve fibers and ensures their correct function. Cobalamine deficiency can lead to neurological problems, such as tingling in the limbs, problems with memory and dementia. Cobalamin is found only in animal products, so it is recommended to take supplements to vegans and vegetarians. RSD is 2.4 μg for adults. Sources: meat, fish, bird, dairy products, eggs.

B. Vitamin C (ascorbic acid): antioxidant protection and collagen synthesis:

1. Antioxidant role: Vitamin C is a powerful antioxidant that helps to protect the brain from damage caused by free radicals. Free radicals are unstable molecules that can damage cells and contribute to the aging and development of diseases.

2. Collagen synthesis: Vitamin C is also necessary for the synthesis of collagen, an important structural protein that is present in the brain and other tissues of the body.

3. Support for neurotransmitters: Vitamin C is involved in the synthesis of some neurotransmitters, such as dopamine and norepinephrine.

4. Immune function: Vitamin C supports the immune function, which indirectly affects brain health.

5. RSD and sources: RSD is 90 mg for men and 75 mg for women. Sources: citrus fruits, berries, pepper, broccoli, spinach.

C. Vitamin D (calciferol): neuroprotection and mood:

1. Brain receptors: Vitamin D receptors are present in various areas of the brain, including hippocampus, hypothalamus and cerebral cortex, which indicates its important role in the function of the brain.

2. Neuroprotective action: Vitamin D has a neuroprotective effect and can help protect neurons from damage.

3. Mood and depression: Studies have shown the relationship between the low level of vitamin D and depression. Reception of vitamin D additives can improve mood in people with vitamin D.

4. Cognitive functions: Some studies show that vitamin D can play a role in improving cognitive functions, especially in older people.

5. RSD and sources: RSD depends on the age and state of health, but usually is 600-800 IU per day. Sources: sunlight, oily fish, egg yolks, enriched products. Checking the level of vitamin D in the blood can help determine the need to take additives.

E. Vitamin E (tocopherol): powerful antioxidant and cell protection:

1. Antioxidant activity: Vitamin E is a powerful antioxidant that helps protect brain cells from damage caused by free radicals.

2. Lipid protection: Vitamin E is especially effective in protecting lipids, such as fatty acids, which are important components of cell membranes in the brain.

3. Reduction of the risk of dementia: Some studies show that vitamin E can help reduce the risk of developing dementia and Alzheimer’s disease.

4. Improving blood circulation: Vitamin E can improve blood circulation in the brain, which contributes to its normal function.

5. RSD and sources: RSD is 15 mg per day. Sources: vegetable oils, nuts, seeds, green leafy vegetables.

III. Minerals necessary for the optimal function of the brain:

A. Magnesium: relaxation of nerves and improving sleep:

1. Regulation of neurotransmitters: Magnesium plays an important role in the regulation of neurotransmitters, such as GABA, which has a calming effect on the brain.

2. Improvement: Magnesium can help improve sleep, which is important for cognitive functions and the overall health of the brain.

3. Protection against exteitotoxicity: Magnesium helps to protect neurons from exaytotoxicity, damage caused by excessive stimulation of glutamate.

4. Memory and training: Magnesium is necessary for the normal function of the hippocampus, the area of ​​the brain involved in memory and training.

5. RSD and sources: RSD is 400-420 mg for men and 310-320 mg for women. Sources: dark green leafy vegetables, nuts, seeds, legumes, whole grain products.

B. Zinc: immunity, growth and neurotransmission:

1. Immune function: Zinc plays an important role in maintaining the immune function, which indirectly affects the health of the brain.

2. Growth and development: Zinc is necessary for the growth and development of the brain, especially in childhood and adolescence.

3. Neurotransmissia: Zinc is involved in neurotransmission and can affect mood and cognitive functions.

4. Antioxidant Protection: Zinc has antioxidant properties and can help protect the brain from damage caused by free radicals.

5. RSD and sources: RSD is 11 mg for men and 8 mg for women. Sources: meat, seafood, nuts, seeds, legumes.

C. Iron: oxygen transport and cognitive functions:

1. Oxygen transport: Iron is a component of hemoglobin, protein in red blood cells, which transfers oxygen to all tissues of the body, including the brain.

2. Cognitive functions: Iron deficiency can lead to a decrease in cognitive functions, fatigue and problems with concentration.

3. Brain development: Iron is especially important for brain development in children.

4. RSD and sources: RSD is 8 mg for men and 18 mg for women (to menopause). Sources: meat, poultry, fish, legumes, dark green leafy vegetables. It should be noted that iron from animal sources (hemic iron) is better absorbed than iron from plant sources (non -meter iron). Taking vitamin C with plant sources of iron can improve its absorption.

D. Potassium: electrolyte balance and nervous function:

1. Electrolyte balance: Potassium is an important electrolyte that helps maintain normal water balance in the body and is necessary for nervous function.

2. Nervous function: Potassium plays a role in the transmission of nerve impulses and can affect cognitive functions.

3. Blood pressure regulation: Potassium helps regulate blood pressure, which is important for the health of the cardiovascular system and brain health.

4. RSD and sources: RSD is 3400 mg for men and 2600 mg for women. Sources: bananas, avocados, potatoes, spinach, legumes.

IV. Bades to improve cognitive functions:

A. Omega-3 fatty acids: the basis for the health of the brain:

1. EPA and DHA: Key components: Omega-3 fatty acids, especially eicopascentenic acid (EPA) and non-oxaexaenic acid (DHA), are indispensable fatty acids that must be obtained from food or additives. DHA is the main structural component of the cell membranes of the brain and plays an important role in cognitive functions.

2. Cognitive advantages: Studies have shown that omega-3 fatty acids can improve memory, attention and other cognitive functions. They can also help reduce the risk of cognitive impairment and dementia.

3. Mood and mental health: Omega-3 fatty acids can improve mood and reduce the risk of depression and anxiety.

4. Anti -inflammatory properties: Omega-3 fatty acids have anti-inflammatory properties that can help protect the brain from damage.

5. Sources and dosage: The main sources of omega-3 fatty acids are fatty fish (salmon, tuna, sardines) and the additives of fish oil or croil oil. The recommended dosage varies depending on individual needs, but usually 1-2 grams of EPA and DHA per day. Vegetarians and vegans can receive omega-3 fatty acids from algae oil.

B. Creatine: Energy for muscles and brain:

1. Energy metabolism: Creatine is a natural substance that is involved in energy metabolism. It helps to increase the level of ATP (adenosine triphosphate), the main source of energy for cells.

2. Cognitive advantages: Studies have shown that creatine can improve cognitive functions, such as memory and attention, especially in conditions of stress or fatigue.

3. Neuroprotection: Creatine can have a neuroprotective effect and help protect neurons from damage.

4. Dosage and safety: The recommended dosage of creatine is 3-5 grams per day. Creatine is usually considered safe for most people, but before the reception it is recommended to consult a doctor.

C. Phosphatidylserin: Support for cell membranes and memory:

1. Component of cell membranes: Phosphatidylserin (FS) is phospholipid, which is an important component of cell membranes, especially in the brain.

2. Cognitive advantages: FS plays a role in maintaining cognitive functions, such as memory, attention and training. Studies have shown that the FS can improve cognitive functions in the elderly.

3. Reducing stress: FS can help reduce the level of cortisol, stress hormone.

4. Dosage and safety: The recommended dosage of the FS is 100-300 mg per day. FS is usually considered safe, but before the reception it is recommended to consult a doctor.

D. Acetyl-L-carnitine: Energy and protection of neurons:

1. Energy metabolism: Acetyl-L-carnitine (Alk) is an amino acid that is involved in energy metabolism. It helps to transport fatty acids to mitochondria, where they are converted into energy.

2. Cognitive advantages: ALK can improve cognitive functions, such as memory and attention, especially in older people.

3. Neuroprotection: ALK can have a neuroprotective effect and help protect neurons from damage.

4. Dosage and safety: The recommended dosage of the ALK is 500-1500 mg per day. Alc is usually considered safe, but before the reception it is recommended to consult a doctor.

E. Ginkgo biloba: improvement of blood circulation and memory:

1. Improving blood circulation: Ginkgo biloba is a plant extract that improves blood circulation in the brain.

2. Cognitive advantages: Ginkgo biloba can improve memory, attention and other cognitive functions, especially in the elderly.

3. Antioxidant Protection: Ginkgo bilobe has antioxidant properties and can help protect the brain from damage caused by free radicals.

4. Dosage and safety: The recommended dosage of ginkgo bilobe is 120-240 mg per day. Ginkgo bilobe can interact with some drugs, so before the reception it is recommended to consult a doctor.

F. Bakop Monieri: Improving memory and a decrease in anxiety:

1. Ayurvedic plant: Bakop Monieri is an Ayurvedic plant that is traditionally used to improve memory and cognitive functions.

2. Cognitive advantages: Studies have shown that Monieri Bakop can improve memory, attention and training.

3. Reducing anxiety: Bakop Monieri can help reduce anxiety and stress.

4. Dosage and safety: The recommended dosage of Monieri Bakopa is 300-450 mg per day. Bakop Monieri is usually considered safe, but before the reception it is recommended to consult a doctor.

G. Rhodiola pink: adaptogen to reduce stress and improve the focus:

1. Adaptogenic properties: Rhodiola pink is an adaptogen that helps the body adapt to stress.

2. Reducing stress: Rhodiola pink can help reduce stress, fatigue and improve mood.

3. Improving the focus and concentration: Rhodiola pink can improve focus, concentration and cognitive functions.

4. Dosage and safety: The recommended dosage of Rodiola Pink is 200-600 mg per day. Rhodiola pink is usually considered safe, but before the reception it is recommended to consult a doctor.

V. Nutrition for the brain: Strategies and recommendations:

A. Mediterranean diet: gold standard:

1. Basic principles: The Mediterranean diet is characterized by a high consumption of vegetables, fruits, whole grain products, legumes, nuts, seeds, olive oil and moderate consumption of fish and poultry. Red meat consumption is limited.

2. Cognitive advantages: Studies have shown that the Mediterranean diet can improve cognitive functions, reduce the risk of cognitive impairment and dementia.

3. Anti -inflammatory properties: The Mediterranean diet has anti -inflammatory properties that can help protect the brain from damage.

4. Support for the cardiovascular system: The Mediterranean diet is useful for the health of the cardiovascular system, which indirectly affects brain health.

B. Products favorable for the brain: Focus for nutrients:

1. Fat fish (salmon, tuna, sardines): The omega-3 fatty acids necessary for the health of the brain is rich.

2. Berries (blueberries, strawberries, raspberries): We are rich in antioxidants that protect the brain from damage.

3. Nuts and seeds (walnuts, almonds, pumpkin seeds): We are rich in useful fats, vitamins and minerals necessary for the health of the brain.

4. Dark green leafy vegetables (spinach, cabbage): We are rich in vitamins, minerals and antioxidants necessary for brain health.

5. Avocado: Richly useful fats that support brain health.

6. Eggs: Rich in holin, an important nutrient for memory and cognitive functions.

7. Broccoli: It is rich in vitamins, minerals and antioxidants necessary for the health of the brain.

8. Dark chocolate: Contains flavonoids, antioxidants that can improve blood circulation in the brain and cognitive functions.

C. Limiting products harmful to the brain: sugar, trans fats and processed products:

1. Sugar and refined carbohydrates: High consumption of sugar and refined carbohydrates can lead to leaps for blood sugar, inflammation and brain damage.

2. Trans-fats: Trans-fats are harmful fats contained in processed foods, fried foods and baking. They can increase the risk of developing cardiovascular diseases and cognitive disorders.

3. Processed products: Producted products often contain a lot of sugar, salt and harmful fats, which can negatively affect the health of the brain.

D. Hydration: maintaining the water balance for the optimal function of the brain:

1. The importance of water: Water is necessary for the normal function of the brain. Dehydration can lead to fatigue, headaches, problems with concentration of attention and a decrease in cognitive functions.

2. Recommended consumption: It is recommended to drink at least 8 glasses of water per day.

3. Other fluid sources: Other fluid sources include fruits, vegetables, soups and herbal teas.

VI. Other factors affecting brain health:

A. Exercise: blood circulation, neurogenesis and mood:

1. Improving blood circulation: Physical exercises improve blood circulation in the brain, which provides it with oxygen and nutrients.

2. Neurogenesis stimulation: Physical exercises stimulate neurogenesis, the formation of new neurons in the brain.

3. Improving mood: Endorphins release physical exercises that have the effect of improving mood.

4. Recommendations: It is recommended to engage in moderate physical activity at least 150 minutes a week.

B. Sleep: memory consolidation and recovery:

1. The importance of sleep: Sleep is necessary for the consolidation of memory, restoration and normal function of the brain.

2. Recommendations: It is recommended to sleep 7-8 hours at night.

3. Sleep advice: Create a regular sleep schedule, avoid caffeine and alcohol before bedtime, create a relaxing atmosphere in the bedroom.

C. Stress management: damage protection:

1. Stress influence: Chronic stress can damage the brain and lead to cognitive disorders.

2. Stress management methods: Stress management methods include meditation, yoga, tai-chi, deep breathing and spending time in nature.

D. Social activity and training: brain stimulation and neuroplasticity:

1. Social activity: Social activity can help stimulate the brain and maintain cognitive functions.

2. Training: Constant training and acquisition of new skills can help maintain neuroplasticity, the ability of the brain to change and adapt.

VII. Consultation with a specialist:

A. The importance of an individual approach:

The choice of vitamins and dietary supplements for the brain should be individual and based on the needs, state of health and lifestyle.

B. The need to consult a doctor:

Before taking any vitamins and dietary supplements for the brain, you need to consult a doctor or other qualified specialist in order to verify their safety and efficiency. It is especially important to consult a doctor if you have any chronic diseases or take any medicine.

C. Accounting for possible interactions:

Some vitamins and dietary supplements can interact with medicines, so it is important to inform the doctor about all the additives you take.

D. Evaluation of efficiency and safety:

The doctor can help evaluate the effectiveness and safety of the vitamins and dietary supplements you have chosen for the brain and, if necessary, adjust the dosage or reception scheme.