Effective dietary supplement to increase concentration

Effective dietary supplement to increase concentration: A comprehensive review

I. Understanding the concentration of attention and its importance

The concentration of attention, or the ability to focus on a specific task, ignoring distracting factors, is a key cognitive skill that determines productivity, efficiency of training and general performance in various areas of life. A decrease in concentration can manifest itself in the form of absent -mindedness, forgetfulness, difficulties with the performance of tasks, impulsivity and general fatigue. Understanding the mechanisms regulating attention is crucial for the choice of effective strategies and, including biologically active additives (dietary supplements) that contribute to improving concentration.

A. Neurobiological foundations of concentration of attention

Attention is a complex process that involves several areas of the brain working in coordination. Key areas include:

1. The prefrontal bark (PFC): Is responsible for executive functions, planning, decision -making, working memory and maintaining attention. Dopamine and norepinephrine, neurotransmitters, play a vital role in the functioning of the PFC. The deficiency of these neurotransmitters can lead to a decrease in concentration and impulsiveness.
2. Parietal bark: Participates in spatial attention, coordination of eye movements and integration of sensory information. Damage to this area can lead to disregard syndrome when a person ignores one half of space.
3. Talamus: Acts as a relay station for sensory information, filtering insignificant signals and directing important stimuli to the cerebral cortex. Incorrect work of the thalamus can lead to overloading sensory information and absent -mindedness.
4. Reticular formation: Located in the brain trunk and is responsible for maintaining wakefulness and attention. Stimulation of the reticular formation increases vigilance and concentration.
5. Front waist cortex (PPK): Is responsible for monitoring errors, discovery of conflicts and regulation of attention. PPK helps to switch attention between tasks and suppress distracting factors.

B. Factors affecting the concentration of attention

Many factors can affect the concentration of attention, both positively and negatively. These include:

1. Age: The concentration of attention usually reaches a peak at a young age and gradually decreases with age.
2. Genetics: A genetic predisposition can play a role in a predisposition to attention disorders such as ADHD.
3. Stress and anxiety: Chronic stress and anxiety can deplete neurotransmitters necessary to maintain attention, and lead to distraction and impulsiveness.
4. Lack of sleep: Inadequate sleep negatively affects cognitive functions, including concentration, memory and decision -making.
5. Diet: An unbalanced diet, a deficiency of nutrients and abuse of processed products can worsen concentration of attention.
6. Environment: Noise, distracting factors and unorganized working space can complicate the concentration.
7. Medical conditions: Some medical conditions, such as ADHD, depression, anxiety disorders, hypothyroidism and anemia, can cause problems with concentration.
8. Medicines: Some drugs, such as antihistamines, antidepressants and sleeping pills, may have side effects that worsen concentration of attention.

C. Diagnosis of problems with concentration

If problems with concentration interfere with everyday life, it is important to seek professional help. A doctor or specialist in mental health may be evaluated to determine the cause of problems with attention and develop an appropriate treatment plan. The assessment may include:

1. Medical history: Collection of information about symptoms, medical history and medications taken.
2. Physical examination: Exclusion of medical reasons for the problems with attention.
3. Neuropsychological testing: Assessment of cognitive functions, such as attention, memory, executive functions and speed of information processing.
4. Questionnaires: Filling out questionnaires to assess the symptoms of ADHD, depression, anxiety and other conditions that can affect attention.

II. Overview of dietary supplements that potentially improve attention concentration

Bades intended to improve concentration of attention are usually aimed at increasing neurotransmitter activity, improving cerebral circulation, protecting neurons from damage and providing the brain with the necessary nutrients. It is important to note that the effectiveness of dietary supplements can vary depending on the individual characteristics of the body and the reason for a decrease in concentration. It is always recommended to consult a doctor before taking any dietary supplement.

A. Nootropes:

Nootropics, often called “brain amplifiers”, are substances that allegedly improve cognitive functions, including concentration of attention, memory, training and motivation. They can affect various neurotransmitter systems, energy metabolism and neuroprotection.

1. Caffeine: It is a stimulant of the central nervous system that blocks adenosine receptors, which leads to an increase in vigilance, concentration and reduction of fatigue. However, excessive use of caffeine can cause anxiety, insomnia and addiction.
2. L-theanine: The amino acid contained in green tea, which has a calming effect and can reduce anxiety, without causing drowsiness. In combination with caffeine, L-theanine can improve concentration and cognitive functions.
3. Piracetam: One of the first nootropes developed in the 1960s. It is assumed that it improves cognitive functions, increases the plasticity of the brain and protects neurons from damage. The mechanism of action of piracetam has not been fully studied, but it can affect the cholinergic and glutamatergic systems.
4. Fenilpiracetam: The derivative of piracetam with a phenyl group added, which is believed to increase its bioavailability and stimulating effect. Phenylpiracetams can improve concentration, memory and mood. It can cause addiction with prolonged use.
5. Noopept: Synthetic nootropus, which is claimed to be 1000 times more powerful than piracetam. It can improve cognitive functions, memory and training. Noopept probably affects the level of the neurotrophic factor of the brain (BDNF), which plays an important role in the growth and survival of neurons.
6. Alfa-GFH: Acetylcholine precursor, an important neurotransmitter participating in training, memory and concentration. Alfa-CFH can increase the level of acetylcholine in the brain, improving cognitive functions.
7. Choline bitartrate: Another source of choline, which can be transformed into acetylcholine in the brain. Kholin Bartrate is usually cheaper than alpha coronary, but can be less effective.
8. Citicolin (CDP-Holin): A connection that turns into choline and citidine in the body. Citicoline can improve cognitive functions, protect neurons from damage and maintain brain health.
9. Oracetam: Another analogue of piracetam, which is claimed, improves cognitive functions, memory and training.
10. Aniracetam: The analogue of piracetam in fats, which can have a more pronounced effect on mood and anxiety.

B. Vitamins and minerals:

Some vitamins and minerals play an important role in the functioning of the brain and can affect the concentration of attention. The deficiency of these nutrients can lead to a decrease in cognitive functions.

1. B vitamins B: Vitamins B1 (thiamine), B3 (niacin), B6 ​​(pyridoxine), B9 (folic acid) and B12 (cobalamin) for brain health are especially important. They participate in the energy metabolism of the brain, the synthesis of neurotransmitters and the protection of neurons. B vitamins deficiency can lead to fatigue, distraction and memory problems.
2. Vitamin D: He plays a role in the development and functioning of the brain. Vitamin D deficiency is associated with cognitive disorders, depression and other problems of mental health.
3. Magnesium: It is important for neurotransmissions, functions of neurons and brain protection. Magnesium deficiency can lead to anxiety, depression and problems with concentration.
4. Zinc: It is necessary for the functioning of neurotransmitters, growth and development of the brain. Zinc deficiency can lead to cognitive disorders, problems with memory and concentration.
5. Iron: He plays an important role in the transportation of oxygen to the brain. Iron deficiency can lead to anemia, fatigue, weakness and problems with concentration.

C. Amino acids:

Amino acids are building protein blocks and play an important role in the functioning of the brain. Some amino acids are precursors of neurotransmitters, which affect the concentration of attention.

1. L-tyrosin: The precursor of dopamine, norepinephrine and adrenaline, neurotransmitters who play an important role in the concentration of attention, motivation and mood. L-tyrosin can help improve concentration in stress conditions.
2. L-phenylalanine: L-tyrosina precursor.
3. DL-phenylalanine (DLPA): A mixture of L-phenylalanine and d-phenylalanine. D-phenylalanine can have an analgesic effect and influence the mood.
4. L-Triptophan: Precursor Serotonin, neurotransmitter, who plays a role in mood, dream and appetite. Although L-tripthophanes is mainly used to improve sleep and mood, it can indirectly improve concentration, contributing to relaxing and reducing anxiety.
5. 5-HTP: The pool of serotonin, which can be more effective than L-tripthophanes to increase the level of serotonin in the brain.

D. Plant extracts and herbs:

Some plant extracts and herbs are traditionally used to improve cognitive functions, including concentration.

1. Ginkgo biloba: Improves cerebral circulation, protects neurons from damage and can improve memory and concentration. Studies show that ginkgo bilobe can be useful for people with age -related cognitive disorders.
2. Ginseng: It has adaptogenic properties that help the body cope with stress. Ginseng can improve concentration, memory and mood. There are different types of ginseng (for example, Asian ginseng, American ginseng), each of which has slightly different properties.
3. Bacopa Monnieri (Brahmi): It is traditionally used in Ayurvedic medicine to improve memory, training and cognitive functions. Bacopa Monnieri can protect neurons from damage and increase the neurotransmitter level.
4. Rodiola pink: Another adaptogen that can help the body cope with stress, improve the mood and concentration of attention.
5. Gotha Cola (Centella asiatica): It is traditionally used to improve memory, concentration and reduce anxiety. Gota Cola can improve cerebral circulation and protect neurons from damage.
6. Green tea: Contains caffeine and L-theanine, which can improve attention concentration and cognitive functions.
7. Turmeric (curcumin): It has antioxidant and anti -inflammatory properties and can protect neurons from damage. Kurkumin can improve memory and cognitive functions.
8. Ashwaganda: Adaptogen, which can reduce stress, anxiety and improve sleep. Ashvaganda can indirectly improve the concentration of attention, contributing to relaxation and a decrease in anxiety.

E. Omega-3 fatty acids:

Omega-3 fatty acids, especially EPA (eicopascentaenoic acid) and DHA (non-oxahexaenic acid), are important to the health of the brain. DHA is the main structural component of the cell membranes of the brain and plays an important role in neurotransmission and cognitive functions. Omega-3 additives can improve memory, concentration and mood.

F. Other additives:

1. Phosphateidix (PS): Phospholipid, which is a component of cell membranes of the brain. Phosphatidylserin can improve cognitive functions, memory and concentration of attention.
2. N-Acetylcistein (NAC): The precursor of glutation, a powerful antioxidant that protects neurons from damage. NAC can improve cognitive functions, reduce anxiety and depression.
3. Creatine: It is mainly known for its role in building muscle, but can also improve cognitive functions, especially the memory and speed of information processing.
4. Uridin Monophosphate: Nucleotide, which is a building block of RNA. Uridin Monophosphate can improve cognitive functions, memory and training.
5. Melatonin: The hormone that regulates the sleeping cycle. Melatonin can improve sleep, which indirectly improves concentration. However, melatonin should be used with caution, as it can cause drowsiness.

III. Recommendations for choosing and using dietary supplements for concentration of attention

The selection and use of dietary supplements to improve concentration requires a deliberate approach and consultation with a doctor. It is important to take into account the individual characteristics of the body, the reason for reducing concentration of attention and potential risks and side effects.

A. Consultation with a doctor:

Before taking any dietary supplements, to improve the concentration of attention, you need to consult a doctor. The doctor can evaluate the state of health, identify possible contraindications and interactions with other drugs and develop an individual treatment plan.

B. Determining the reason for reducing concentration:

It is important to determine the reason for a decrease in concentration in order to choose the most suitable dietary supplements. If the cause is associated with a deficiency of nutrients, then taking vitamins and minerals may be enough. If the cause is related to stress, then adaptogens can be useful. If the cause is associated with neurotransmitter imbalance, nootropics can be useful.

C. The choice of high -quality dietary supplements:

Choose a dietary supplement from reliable manufacturers who test their products for cleanliness and efficiency. Look for products that have undergone independent certification (for example, NSF International, USP). Pay attention to the composition of the product and make sure that it corresponds to the declared.

D. Dosage compliance:

Strictly observe the recommended dosage indicated on the packaging of the product or prescribed by a doctor. Do not exceed the dosage, as this can lead to side effects.

E. Monitoring of effects and side effects:

Carefully monitor the effects and side effects of dietary supplements. If you notice any negative effects, stop taking the product and consult a doctor.

F. Individual approach:

The effectiveness of dietary supplements can vary depending on the individual characteristics of the body. Some people can get significant benefits from certain dietary supplements, while others may not notice any effect. It is important to find a dietary supplement that is right for you.

G. Complex approach:

Bad should be considered as part of a comprehensive approach to improving concentration of attention, which also includes a healthy lifestyle, proper nutrition, sufficient sleep, physical exercises and stress management.

H. Gradual introduction and cycling:

When you introduce new dietary supplements, start with a low dose and gradually increase it to evaluate tolerance. Consider the possibility of cycling of dietary supplements to avoid the development of tolerance and reduce the risk of side effects.

I. Caution during pregnancy and breastfeeding:

Pregnant and lactating women should avoid taking most dietary supplements to improve concentration, since their safety is not established in these conditions.

J. Interaction with drugs:

Bad can interact with other medicines. Be sure to inform your doctor about all the dietary supplements that you accept to avoid unwanted interactions.

IV. Alternative strategies to improve concentration

In addition to dietary supplements, there are many other strategies that can help improve concentration.

A. Time management and organization:

1. Creating a schedule: Plan your day and break the tasks into smaller, executable steps.
2. Establishment of priorities: Determine the most important tasks and perform them in the first place.
3. Using the organization tools: Use calendars, lists and other tools of the organization to stay in the know your tasks.
4. Pomodoro method: Work within 25 minutes followed by a 5-minute break.

B. Elimination of distracting factors:

1. Quiet workplace: Find a quiet place to work where you will not be distracted.
2. Turning off the notifications: Turn off the notifications on the phone, computer and other devices.
3. Websites blocking: Use websites blocking programs to avoid visiting distracting websites.
4. Using headphones: Use noise reduction headphones to block external sounds.

C. A healthy lifestyle:

1. Proper nutrition: Adhere to a balanced diet rich in fruits, vegetables, whole grain products and low -fat proteins.
2. Sufficient sleep: Sleep at least 7-8 hours at night.
3. Exercise: Physical exercises regularly.
4. Stress management: Use stress control techniques, such as meditation, yoga or deep breathing.

D. Cognitive training:

1. Games for the brain: Play games for the brain, such as Sudoku, crosswords or chess to improve cognitive functions.
2. Meditation of awareness: Meditation of awareness can help improve concentration and reduce stress.
3. Neurofeb … Neurofidback is a brain teaching method that can help improve concentration of attention and other cognitive functions.

E. Professional help:

If problems with the concentration of attention interfere with your everyday life, seek professional help to a doctor or mental health specialist.

V. Conclusion

Improving concentration of attention is a multifaceted process that requires an integrated approach. Bades can be a useful addition to a healthy lifestyle and other strategies, but are not a panacea. It is important to remember the need to consult a doctor, the choice of quality products, observing the dosage and monitoring of effects. With the right approach, you can significantly improve the concentration of attention and increase productivity, academic performance and general quality of life.