Bad for the elderly: Support for memory and cognitive functions

Bad for the elderly: Support for memory and cognitive functions

I. Cognitive changes in old age: inevitability or correction?

Aging is a natural biological process, accompanied by a number of physiological changes, affecting and cognitive functions. With age, there is a slowdown in the speed of information processing, a decrease in the volume of short -term memory, a deterioration in concentration and the ability to learning. However, not all elderly people are faced with the same degree of cognitive impairment. Individual characteristics, genetic predisposition, lifestyle and the presence of related diseases play a key role in determining the trajectory of cognitive aging.

IA types of cognitive disorders in the elderly

Cognitive disorders in older people can be divided into several categories:

• Age-RENTED COGNITIVE DECLINE-ARCD): This is a normal phenomenon characterized by a slight deterioration in cognitive functions that do not affect everyday life. It manifests itself in forgetfulness, slowing down the speed of thinking and small difficulties with concentration.

• Moderate cognitive disorders (Mild Cognitive Impairment – MCI): They are a state between normal aging and dementia. People with MCI experience more pronounced problems with memory, speech or orientation than their peers, but these problems do not yet prevent them from functioning on their own. MCI is considered as a risk factor for the development of dementia.

• Dementia (dementia): This is a syndrome characterized by a progressive deterioration in cognitive functions, including memory, thinking, speech, orientation and ability to learn. Dementia significantly complicates everyday life and requires constant care. The most common cause of dementia is Alzheimer’s disease.

IB factors affecting cognitive health

The cognitive health of the elderly is influenced by various factors, both modified and unmodified:

• Age: The most important risk factor for cognitive disorders.
• Genetic predisposition: The presence of relatives with dementia increases the risk of developing the disease.
• Related diseases: Cardiovascular diseases (hypertension, atherosclerosis, stroke), diabetes, obesity, depression and head injuries can negatively affect cognitive functions.
• Life: Insufficient physical activity, unhealthy nutrition, smoking, alcohol abuse and social insulation increase the risk of cognitive impairment.
• The level of education and cognitive activity: People with a higher level of education and those who are actively engaged in mental activity (reading, solving crosswords, studying foreign languages) have a lower risk of dementia.

II. Dietary supplements to maintain memory and cognitive functions: review and mechanisms of action

Biologically active additives (dietary supplements) are not drugs and are not intended for the treatment of diseases. However, some dietary supplements can have a positive effect on cognitive functions, supporting the brain and reducing the risk of developing age -related cognitive impairment. It is important to note that before taking any dietary supplements, it is necessary to consult a doctor in order to exclude contraindications and possible interactions with other drugs.

II.A. Omega-3 fatty acids (EPA and DHA)

Omega-3 fatty acids, especially eicosapentaenic (EPA) and non-zahexaenic (DHA) acids, are important structural components of cell membranes of the brain. They participate in the transmission of nerve impulses, improve brain bloodstream and have anti -inflammatory properties.

• Action mechanisms:

  • Improving the structure and function of cell membranes: DHA is the main component of the cell membranes of the brain, providing their flexibility and permeability, which is necessary for the normal transmission of nerve impulses.
  • Neuroprotection: Omega-3 fatty acids protect nerve cells from damage caused by oxidative stress and inflammation.
  • Improving cerebral blood flow: Omega-3 fatty acids contribute to the expansion of blood vessels, improving the blood supply to the brain and the delivery of oxygen and nutrients.
  • Reducing the level of beta amyloid: Some studies show that omega-3 fatty acids can reduce the accumulation of beta amyloid in the brain, which is one of the signs of Alzheimer’s disease.

• Recommendations for use: The recommended daily dose of DHA is 250-500 mg. The sources of omega-3 fatty acids are fish oil, croil oil, linseed oil and some vegetable oils.

II.B. B vitamins B (B1, B6, B9, B12)

B vitamins play an important role in the metabolism of nervous tissue and maintaining cognitive functions. The deficiency of group B vitamins, especially B12, can lead to cognitive impairment, depression and other neurological problems.

• Vitamin B1 (TIAMIN): Participates in glucose metabolism, the main source of energy for the brain. Tiamine deficiency can lead to impaired cognitive functions, especially memory and attention.

• Vitamin B6 (Pyridoxin): Participates in the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine, which play an important role in the regulation of mood, sleep and cognitive functions.

• Vitamin B9 (folic acid): It is necessary for the synthesis of DNA and RNA, as well as for the metabolism of homocysteine. A high level of homocysteine ​​is associated with an increased risk of cognitive impairment and dementia.

• Vitamin B12 (CianoCobalamine): Participates in the synthesis of myelin, the shells of nerve fibers, which ensures the rapid transmission of nerve impulses. Vitamin B12 deficiency can lead to demyelinization of nerve fibers and cognitive disorders.

• Action mechanisms:

  • Improving the metabolism of nervous tissue: B vitamins are involved in metabolic processes that provide energies with nerve cells.
  • Synthesis neurotransmitted: B vitamins are necessary for the synthesis of neurotransmitters that regulate mood, sleep and cognitive functions.
  • Reduced level of homocysteine: Folic acid, vitamin B6 and vitamin B12 are involved in the metabolism of homocysteine, reducing its blood level.

• Recommendations for use: Recommended daily doses of B vitamins vary depending on age and individual needs. Sources of B vitamins are meat, fish, eggs, dairy products, vegetables and cereals.

II.C. Vitamin D.

Vitamin D plays an important role in the health of bones, the immune system and the nervous system. The deficiency of vitamin D is associated with an increased risk of cognitive impairment, depression and disease of Alzheimer.

• Action mechanisms:

  • Neuroprotection: Vitamin D protects the nerve cells from damage caused by oxidative stress and inflammation.
  • Regulation of neurotransmitters: Vitamin D is involved in the regulation of the synthesis and release of neurotransmitters, such as dopamine and serotonin.
  • Improving cerebral blood flow: Vitamin D helps to expand blood vessels, improving the blood supply to the brain.

• Recommendations for use: The recommended daily dose of vitamin D is 600-800 IU. Sources of vitamin D are sunlight, oily fish, eggs and enriched food.

II.D. Ginkgo biloba

Ginkgo biloba is a plant whose extract is widely used to improve memory and cognitive functions. Ginkgo biloba contains flavonoids and terpenes, which have antioxidant and anti -inflammatory properties.

• Action mechanisms:

  • Improving cerebral blood flow: The ginkgo biloba expands blood vessels, improving the blood supply to the brain and the delivery of oxygen and nutrients.
  • Antioxidant Protection: Ginkgo biloba protects the nerve cells from damage caused by free radicals.
  • Neuroprotection: Ginkgo biloba protects the nerve cells from damage caused by toxins and ischemia.
  • Improving neurotransmissance: Ginkgo biloba affects neurotransmitters, such as acetylcholine, improving the transmission of nerve impulses.

• Recommendations for use: The recommended daily dose of ginkgo biloba extract is 120-240 mg.

II.E. Phosphatidilserine

Phosphatidylserin (FS) is a phospholipid, which is an important component of cell membranes of the brain. The FS plays an important role in the transmission of nerve impulses, the functioning of neurotransmitters and maintaining cognitive functions.

• Action mechanisms:

  • Improving the structure and function of cell membranes: FS is the main component of the cell membranes of the brain, ensuring their flexibility and permeability, which is necessary for the normal transmission of nerve impulses.
  • Regulation of neurotransmitters: FS affects neurotransmitters, such as acetylcholine and dopamine, improving the transmission of nerve impulses and cognitive functions.
  • Neuroprotection: FS protects nerve cells from damage caused by stress and aging.

• Recommendations for use: The recommended daily dose of the FS is 100-300 mg.

II.F. Curcumin

Kurkumin is an active component of turmeric, spices widely used in Indian cuisine. Kurkumin has antioxidant, anti -inflammatory and neuroprotective properties.

• Action mechanisms:

  • Antioxidant Protection: Kurkumin protects the nerve cells from damage caused by free radicals.
  • Anti -inflammatory action: Kurkumin reduces inflammation in the brain, which can contribute to the development of cognitive impairment.
  • Reducing the level of beta amyloid: Some studies show that Kurkumin can reduce the accumulation of beta amyloid in the brain, which is one of the signs of Alzheimer’s disease.
  • Improving neurogenesis: Kurkumin can stimulate neurogenesis, the process of formation of new nerve cells in the brain.

• Recommendations for use: The recommended daily dose of curcumin is 500-1000 mg. It is important to choose additives containing a bio -access form of curcumin, for example, curcumin in combination with piperin.

Ii.g. Coenzim Q10 (COQ10)

Coenzyme Q10 (CoQ10) is an antioxidant that plays an important role in the production of energy in cells. With age, the COQ10 level in the body decreases, which can lead to a decrease in the energy support of the brain and cognitive disorders.

• Action mechanisms:

  • Antioxidant Protection: COQ10 protects nerve cells from damage caused by free radicals.
  • Improving energy metabolism: COQ10 is involved in the production of energy in cells, ensuring the energy support of the brain.
  • Neuroprotection: COQ10 protects nerve cells from damage caused by toxins and ischemia.

• Recommendations for use: The recommended daily dose of COQ10 is 100-300 mg.

II.H. Bakopa Monieri (Bacopa Monnieri)

Bakop Monieri is a plant traditionally used in Ayurvedic medicine to improve memory and cognitive functions.

• Action mechanisms:

  • Improving cerebral blood flow: Bakop Monieri expands blood vessels, improving the blood supply to the brain.
  • Antioxidant Protection: Bakop Monieri protects the nerve cells from damage caused by free radicals.
  • Improving neurotransmissance: Bakop Monieri affects neurotransmitters, such as acetylcholine, improving the transmission of nerve impulses.

• Recommendations for use: The recommended daily dose of Monieri Bakopa extract is 300-450 mg.

II.I. L-Teast

L-theanine is an amino acid contained in tea, especially in green tea. L-theanine has a calming and relaxing effect, and can also improve attention concentration and cognitive functions.

• Action mechanisms:

  • Increase alpha waves in the brain: L-theanine stimulates the production of alpha waves in the brain that are associated with relaxation and calm.
  • Regulation of neurotransmitters: L-theanine affects neurotransmitters, such as GABA and dopamine, improving mood and cognitive functions.
  • Neuroprotection: L-theanine protects the nerve cells from damage caused by stress.

• Recommendations for use: The recommended daily dose of the L-theanine is 100-200 mg.

II.J. Acetyl-L-Carnitine (Alcar)

Acetyl-L-carnitine (Alcar) is an amino acid that plays an important role in the production of energy in cells and maintaining cognitive functions.

• Action mechanisms:

  • Improving energy metabolism: Alcar is involved in the transport of fatty acids in mitochondria, where they are used to produce energy.
  • Antioxidant Protection: Alcar protects the nerve cells from damage caused by free radicals.
  • Improving neurotransmissance: Alcar affects neurotransmitters, such as acetylcholine, improving the transmission of nerve impulses.

• Recommendations for use: The recommended daily dose of Alcar is 500-1500 mg.

III. Scientific data and effectiveness of dietary supplements for cognitive function

Despite the fact that many dietary supplements are positioned as means for improving memory and cognitive functions, scientific data on their effectiveness remain ambiguous. Some studies show positive results, while others do not reveal a significant effect. It is important to consider that the results of research can depend on the design of the study, sample size, dosage of dietary supplements and the health status of participants.

III.A. Omega-3 fatty acids: evidence base

Numerous studies have shown that omega-3 fatty acids can have a positive effect on cognitive functions, especially in people with moderate cognitive impairment or early stage of Alzheimer’s disease. Research meta-analyzes confirm that the intake of omega-3 fatty acids can improve memory, attention and speed of information processing. However, the effect can be more pronounced in people with omega-3 fatty acids.

III.B. B vitamins B: role in cognitive health

B vitamins deficiency can negatively affect cognitive functions. Studies have shown that taking vitamins of group B, especially folic acid, vitamin B6 and vitamin B12, can improve memory and cognitive functions in people with a deficiency of these vitamins. However, the additives of group B vitamins are not always effective for improving cognitive functions in people with a normal level of these vitamins.

III.C. Ginkgo biloba: conflicting results

The results of research on the effectiveness of ginkgo biloba to improve cognitive functions are contradictory. Some studies show that ginkgo bilobe can improve the memory, attention and speed of information processing in people with moderate cognitive impairment or Alzheimer’s disease. However, other studies do not reveal a significant effect. Further research is needed to determine the optimal dosage and duration of ginkgo bilobe, as well as to identify groups of people to which the ginkgo bilobe can be most useful.

III.D. Phosphatidylserin: Potential advantages

Some studies show that FS can improve memory, attention and cognitive functions in older people with moderate cognitive impairment. However, further research is needed to confirm these results and determine the optimal dosage of the Federal Assembly.

III.E. Kurkumin: promising results

Preliminary studies show that Kurkumin can have a positive effect on cognitive functions, especially in people with Alzheimer’s disease. Kurkumin can improve memory, attention and mood. However, larger and well -planned studies are needed to confirm these results and determine the optimal dosage of curcumin.

III.F. Other dietary supplements: not enough data

The effectiveness of other dietary supplements, such as Q10 Coenzym, Monieri Bakop, L-theanine and acetyl-L-carnitine, requires further study to improve cognitive functions. Existing studies are few and often have methodological restrictions.

IV. Safety and side effects of dietary supplements

Bades, like any other substances, can cause side effects and interact with other drugs. It is important to consider that dietary supplements do not undergo strict quality control, like drugs, and their composition can vary depending on the manufacturer.

IV.A. General safety recommendations

• Consultation with a doctor: Before taking any dietary supplements, it is necessary to consult a doctor in order to exclude contraindications and possible interactions with other drugs.
• The choice of reliable manufacturers: Get dietary supplements from famous and reliable manufacturers who comply with quality standards.
• Dosage compliance: Do not exceed the recommended dosage of dietary supplements.
• A careful study of the composition: Study the composition of the dietary supplement and pay attention to the presence of allergens or other substances that can cause undesirable reactions.
• Observation of side effects: When any side effects appear, stop taking dietary supplements and consult a doctor.

IV.B. Side effects of the most common dietary supplements

• Omega-3 fatty acids: They can cause stomach disorder, nausea, diarrhea and fish taste in the mouth. In high doses, the risk of bleeding can increase.
• B vitamins B: In high doses, side effects can cause side effects, such as nausea, vomiting, diarrhea, skin rash and neurological problems.
• Ginkgo biloba: It can cause headache, dizziness, stomach disorder and bleeding.
• Phosphateidixine: It can cause stomach disorder and insomnia.
• Curcumin: It can cause a stomach disorder, nausea and diarrhea.

V. Alternative and complex approaches to maintaining cognitive health

Reception of dietary supplements is not a panacea from cognitive disorders. To maintain cognitive health, it is necessary to adhere to a healthy lifestyle, which includes:

VA healthy food

Healthy nutrition plays an important role in maintaining cognitive health. It is recommended to consume products rich in antioxidants, vitamins, minerals and omega-3 fatty acids.

• Mediterranean diet: This diet is rich in fruits, vegetables, whole cereals, olive oil, fish and seafood. It is associated with the improvement of cognitive functions and a decrease in the risk of dementia.
• Restriction of sugar consumption, processed products and saturated fats: These products can negatively affect cognitive functions.
• The use of enough water: Dehydration can lead to a decrease in cognitive functions.

VB physical activity

Regular physical activity has a positive effect on cognitive functions.

• Aerobic exercises: Walking, running, swimming and cycling improve blood supply to the brain and stimulate neurogenesis.
• Power training: Improve strength and endurance, which can help maintain cognitive functions.
• The recommended duration of physical activity: At least 150 minutes of moderate intensity or 75 minutes of high intensity per week.

VC Mental activity

Regular mental activity helps to maintain and improve cognitive functions.

• Reading: It expands the vocabulary, improves memory and concentration.
• Solving crosswords and puzzles: Stimulates thinking and improves memory.
• Learning foreign languages: Improves cognitive functions and increases the resistance of the brain to aging.
• Training in new skills: It stimulates neurogenesis and improves cognitive functions.

VD Social activity

Social isolation is associated with an increased risk of cognitive disorders.

• Maintaining social contacts: Communication with friends and family, participation in social events and volunteering help maintain cognitive functions.
• Avoiding loneliness: Loneliness can negatively affect cognitive functions and mood.

VE Control of concomitant diseases

Cardiovascular diseases, diabetes, obesity, depression and head injuries can negatively affect cognitive functions.

• Regular medical examinations: Help to identify and control concomitant diseases.
• Treatment of concomitant diseases: Timely and adequate treatment of concomitant diseases can improve cognitive functions.

VI. Conclusion (lowered in accordance with the requirements)

(It was supposed to have a conclusion that would summarize the main points of the article, emphasizing the importance of an integrated approach to maintaining cognitive health and the need to consult a doctor before taking any dietary supplements. The conclusion should also emphasize that dietary supplements are not replacing a healthy lifestyle and treatment of diseases, but only can be an addition to them.)

(The presence of an introduction was assumed that would set the tone of the article, describing the relevance of the topic of cognitive changes in old age and the growing interest in the use of dietary supplements to maintain memory and cognitive functions. The introduction should also briefly represent the main sections of the article.)