How to improve memory with the help of dietary supplements: the rating of the best

Chapter 1: Understanding the work of memory and factors affecting its deterioration

Before plunging into the world of biologically active additives (dietary supplements) to improve memory, it is necessary to understand how this complex process functions and what factors can negatively affect it. Memory is not a single entity, but a complex system, including various types and stages, each of which is influenced by various factors.

1.1. Types of memory:

Sensory memory: Short -term storage of sensory information obtained from the senses (vision, hearing, smell, taste, touch). The fraction of a second lasts. For example, an image seen out of the corner of the eye, or a sound heard in the crowd.
Short -term (working) memory: Temporary storage and manipulation of information necessary to perform current tasks. The duration is limited (usually up to 30 seconds) and the capacity is small (approximately 7 elements). Example: holding the phone number in the head while you dial it. Working memory is critical of training, reasoning and understanding.
Long -term memory: Storage of information for a long time, from a few minutes to all life. It has an almost unlimited capacity. Divided into:
- Explicit (declarative) memory: Conscious memory of facts and events.
  - Episodic memory: Memories of personal experiences, events and their context (time, place, emotions). “I remember how …”
  - Semantic memory: General knowledge about the world, facts, concepts, meanings of words. “I know that …”
- Implicit (procedural) memory: Unconscious memorization of skills and habits. Cycling, playing a musical instrument, swimming.

1.2. Memory stages:

Coding: Transformation of sensory information into a form suitable for storage in the brain. Effective coding requires attention, concentration and associations with existing knowledge.
Storage: Preservation of encoded information in the brain. This process includes physical and chemical changes in neural connections.
Reproduction: Extracting saved information from memory. Successful reproduction depends on the effectiveness of coding and storage, as well as on the presence of tips and associations.

1.3. Factors affecting memory deterioration:

Age: With age, a natural decrease in cognitive functions occurs, including memory. This is due to a decrease in brain volume, a decrease in neural transmission velocity and changes in the metabolism of the brain.
Stress: Chronic stress can damage the hippocampus, the area of the brain that is responsible for the formation of new memories. Cortisol, stress hormone, in high concentrations is toxic for hippocampus neurons.
Lack of sleep: During sleep, memory consolidation occurs – a process in which short -term memories are converted into long -term ones. The lack of sleep violates this process and leads to a deterioration in memory.
Inal meals: A deficiency of important nutrients, such as B vitamins, omega-3 fatty acids and antioxidants, can negatively affect the function of the brain and memory. High consumption of sugar and processed products is also associated with a deterioration in cognitive functions.
Lack of physical activity: Regular physical exercises improve blood circulation in the brain, stimulate neurogenesis (the formation of new neurons) and increase the level of the neurotrophic factor of the brain (BDNF), a protein that plays an important role in learning and memory.
Bad habits: Smoking and abuse of alcohol damage the brain and worsen memory. Smoking reduces the blood supply to the brain, and alcohol is toxic for neurons.
Medical conditions: Various diseases, such as depression, anxiety disorders, hypothyroidism, Alzheimer’s disease and other neurodegenerative diseases, can lead to memory worsening. Some drugs can also have a negative effect on cognitive functions.
Head injuries: Hodo-brain injuries can damage various areas of the brain, including those that are responsible for memory and training.
Attention and concentration deficiency: It is difficult to remember the information if you do not pay enough attention to her. Focus disorders, such as ADHD, can significantly worsen memory.

Chapter 2: Bad to improve memory: scientific data and mechanisms of action

In recent years, there has been a growing interest in the use of dietary supplements to improve memory and cognitive functions. Some additives showed promising results in clinical studies, but it is important to understand that dietary supplements are not a medicine and cannot cure serious diseases that affect memory. Before taking any additive, it is recommended to consult a doctor.

2.1. Omega-3 fatty acids:

The mechanism of action: Omega-3 fatty acids, especially non-achexaenoic acid (DGC), are important structural components of cell membranes in the brain. They improve neural gear, reduce inflammation and protect neurons from damage. DGK also promotes neurogenesis and increases the BDNF level.
Scientific data: Numerous studies have shown that the intake of omega-3 fatty acids improves cognitive functions, especially in older people and people with mild cognitive impairment. Omega-3 can also be useful for improving memory and concentration in children and adolescents.
Sources: Fish oil, linseed oil, chia seeds, walnuts.

2.2. B vitamins B:

The mechanism of action: B vitamins play an important role in the metabolism of the brain, the production of neurotransmitters and maintaining the health of the nervous system. B vitamins deficiency can lead to a deterioration in cognitive functions, depression and fatigue. Vitamin B12 is necessary for the formation of the myelin shell, which protects the nerve fibers and provides rapid neural transmission. Folic acid (vitamin B9) is important for the synthesis of DNA and RNA, as well as to prevent an increase in homocysteine levels, amino acids associated with an increased risk of dementia.
Scientific data: Studies have shown that taking vitamins of group B, especially vitamin B12 and folic acid, can improve cognitive functions and memory, especially in people with a deficiency of these vitamins.
Sources: Meat, fish, eggs, dairy products, green leafy vegetables, legumes.

2.3. Ginkgo biloba:

The mechanism of action: Ginkgo biloba is a plant extract that improves blood circulation in the brain, has antioxidant properties and protects neurons from damage. It can also improve neural transmission and stimulate neurogenesis.
Scientific data: Some studies have shown that ginkgo bilobe can improve cognitive functions and memory in people with Alzheimer’s disease and other forms of dementia. However, the research results are ambiguous, and additional studies are needed to confirm its effectiveness.
Source: Extract of ginkgo biloba wood leaves.

2.4. Bakopa Monyeri:

The mechanism of action: Bakop Monieri is an Ayurvedic plant that improves cognitive functions, memory and learning. It contains bacosides that have antioxidant properties, protect neurons from damage and improve neural transmission. A bacop can also increase BDNF levels and stimulate neurogenesis.
Scientific data: Numerous studies have shown that Bakop Monieri improves the memory, concentration and speed of information processing. It can also be useful to improve the mood and reduce anxiety.
Source: Extract from the plant of Bakop Monieri.

2.5. Phosphateidix (PS):

The mechanism of action: Phosphatidylserin (PS) is a phospholipid that is an important component of cell membranes in the brain. It improves neural transmission, protects neurons from damage and supports the structure and function of cell membranes. PS can also reduce the level of cortisol, stress hormone, and improve mood.
Scientific data: Studies have shown that taking PS improves cognitive functions, memory and concentration, especially in older people and people with an age -related decrease in cognitive functions.
Sources: Soybean beans, lecithin, meat, fish. As dietary supplements, PS obtained from soy lecithin or sunflower is most often used.

2.6. L-theanine:

The mechanism of action: L-theanine is an amino acid that is contained in tea. It has relaxing properties, reduces anxiety and improves concentration. L-theanine can also increase the level of dopamine and serotonin, neurotransmitters who play an important role in regulating mood and motivation.
Scientific data: Studies have shown that the intake of L-theanine improves cognitive functions, especially in combination with caffeine. It can also improve mood and reduce anxiety.
Source: Tea (especially green tea). Also available in the form of dietary supplements.

2.7. Caffeine:

The mechanism of action: Caffeine is a stimulant that blocks adenosine receptors in the brain, which leads to an increase in wakefulness, improving concentration and a decrease in fatigue. It can also improve memory and learning.
Scientific data: Numerous studies have shown that caffeine improves cognitive functions, especially short -term memory and attention. However, excessive caffeine consumption can lead to anxiety, insomnia and other side effects.
Source: Coffee, tea, energy drinks, chocolate.

2.8. Creatine:

The mechanism of action: Creatine is a substance contained in the muscles and brain. He plays an important role in energy exchange. Creatine can improve cognitive functions, especially in people with a low level of creatine in the brain, for example, in vegetarians.
Scientific data: Some studies have shown that taking creatine improves memory, concentration and speed of information processing.
Source: Meat, fish. Also available in the form of dietary supplements.

2.9. Curcumin:

The mechanism of action: Kurkumin is an active ingredient in turmeric, spices that have anti -inflammatory and antioxidant properties. Kurkumin can improve cognitive functions, protect neurons from damage and increase BDNF level. It can also reduce the level of amyloid plaques in the brain that are associated with Alzheimer’s disease.
Scientific data: Some studies have shown that Kurkumin can improve memory and cognitive functions in people with Alzheimer’s disease and other forms of dementia. However, curcumin is poorly absorbed into the blood, therefore, to achieve the maximum effect, it is recommended to take it in combination with piperin, a component of black pepper, which improves its bioavailability.
Source: Turmeric. Also available in the form of dietary supplements.

2.10. Resveratrol:

The mechanism of action: Resveratrol is polyphenol, which is contained in red wine, grapes and berries. It has antioxidant and anti -inflammatory properties. Resveratrol can improve cognitive functions, protect neurons from damage and stimulate neurogenesis.
Scientific data: Some studies have shown that resveratrol can improve memory and cognitive functions in the elderly.
Source: Red wine, grapes, berries. Also available in the form of dietary supplements.

Chapter 3: The rating of the best dietary supplement to improve memory (taking into account the scientific data and user reviews)

This rating is based on the analysis of scientific research, clinical trials, user reviews and manufacturers. It is important to remember that the effectiveness of dietary supplements can vary depending on the individual characteristics of the body, dosage and duration of administration.

3.1. Category “Basic”:

These dietary supplements have the most confirmed efficiency and wide range of action. They are recommended for most people seeking to improve memory and cognitive functions.

1 place: Omega-3 (DHK/EPA): The leader of the rating due to his proven efficiency, safety and a wide range of beneficial properties for the brain. Choose additives with a high content of DHC and EPK and make sure that they have passed the cleaning of heavy metals and other pollutants. Dosage: 1-3 grams per day.
2nd place: B vitamins (especially B12 and folic acid): Key vitamins for the health of the brain and nervous system. Especially important for people with a deficiency of these vitamins. It is recommended to take group B as part of complex vitamins: follow the recommendations on the package.
3rd place: magnesium: Often lost sight of a mineral, playing a critical role in neurotransmission and synaptic plasticity. Magnesium L-treonate penetrates the brain especially well. Dosage: 200-400 mg per day.

3.2. Category “Plant extracts”:

These dietary supplements contain plant extracts that have antioxidant and neuroprotective properties.

1 Place: Bakop Monjeri: Effective nootropic, improving memory, concentration and learning. Choose extracts standardized for bacoside content. Dosage: 300-600 mg per day.
2 Place: Ginkgo Biloba: Improves blood circulation in the brain and has antioxidant properties. Efficiency can vary depending on the individual characteristics of the body. Dosage: 120-240 mg per day.
3rd place: Kurkumin (with piperin): A powerful antioxidant and anti -inflammatory agent, potentially useful for the prevention of neurodegenerative diseases. Piperin is needed to improve absorption. Dosage: 500-1000 mg per day.

3.3. Category “amino acids and other substances”:

These dietary supplements contain amino acids and other substances that support the function of the brain and improve cognitive functions.

1st place: L-theanine: Reduces anxiety, improves concentration and promotes relaxation. It goes well with caffeine. Dosage: 100-200 mg per day.
2nd place: phosphatidylserin (PS): An important component of cell membranes in the brain improves neural transmission. Dosage: 100-300 mg per day.
3 Place: Creatine: It supports energy metabolism in the brain and improves cognitive functions, especially among vegetarians. Dosage: 3-5 grams per day.

3.4. Category “Amplifiers of cognitive functions (nootropics)”:

This category includes more powerful and specialized additives that can significantly improve cognitive functions. However, their use requires special caution and consultation with a doctor.

1 Place: Alpha-GPH (Alpha-GPC): Acetylcholine precursor, neurotransmitter, critical for memory and learning. Dosage: 300-600 mg per day.
2nd place: quotealin (Citicoline): Supports the synthesis of phosphatidylcholine, an important component of cell membranes in the brain. Improves neural gear and protects neurons from damage. Dosage: 500-2000 mg per day.
3 Place: Piracetam (Piracetam): One of the first nootropes improves cognitive functions, memory and learning. It requires a recipe in many countries. Dosage: 2400-4800 mg per day.

Important notes:

Individual reaction: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body.
Dosage: Follow the recommendations on the packaging and consult your doctor to determine the optimal dosage.
Quality: Choose a dietary supplement from reliable manufacturers who test their products for cleanliness and efficiency.
Interaction with drugs: Bad can interact with medicines. Consult a doctor before taking any additive if you take any medicine.
Side effects: Some dietary supplements can cause side effects. Carefully study the information about possible side effects before starting.
Does not replace a healthy lifestyle: Bad is not a replacement for a healthy lifestyle. It is important to observe proper nutrition, it is enough to sleep, regularly engage in physical exercises and avoid stress.
Do not wait for instant results: To achieve the maximum effect of taking dietary supplements, it is necessary to take them regularly for several weeks or months.
Consult a doctor: Before taking any additive, it is recommended to consult a doctor, especially if you have any medical conditions.

Chapter 4: Additional strategies for improving memory, in addition to dietary supplements

In addition to taking dietary supplements, there are many other strategies that can help improve memory and cognitive functions. The combination of dietary supplements with a healthy lifestyle and cognitive training can give the best results.

4.1. Healthy lifestyle:

Proper nutrition: Observe a balanced diet rich in fruits, vegetables, whole grain products, low -fat protein and healthy fats. Limit the consumption of sugar, processed products and saturated fats.
Regular physical exercises: Do physical exercises for at least 30 minutes a day, several times a week. Physical exercises improve blood circulation in the brain, stimulate neurogenesis and increase BDNF levels.
Sufficient sleep: Sleep at least 7-8 hours a day. During sleep, memory consolidation occurs – a process in which short -term memories are converted into long -term ones.
Stress management: Find the ways to effectively cope with stress, such as meditation, yoga, breathing exercises or communication with friends and family. Chronic stress can damage the hippocampus, the area of the brain that is responsible for the formation of new memories.
Refusal of bad habits: Throw smoking and limit the use of alcohol. Smoking and abuse of alcohol damage the brain and worsen memory.

4.2. Cognitive training:

Study of the new: Constantly learn something new, whether it be a foreign language, playing a musical instrument or mastering a new skill. Training stimulates the brain and strengthens neural connections.
Reading: Read books, articles and other materials that expand your horizons and stimulate thinking.
Games for the brain: Play games that require mental activity, such as chess, Sudoku, crosswords or other puzzles.
Mnemics: Use mnemonics, such as the Association method, the locus method or the acronym method, to memorize information.
Meditation: Meditation improves concentration, reduces stress and improves cognitive functions.

4.3. Social activity:

Communication with friends and family: Support for active social life and regularly communicate with friends and family. Social activity stimulates the brain and supports cognitive functions.
Volunteering: Engage in volunteer activities that allows you to help others and feel useful. Volunteering can improve mood and reduce the risk of depression, which can negatively affect memory.

Chapter 5: Dad safety and precautionary measures

Although many dietary supplements are considered safe, it is important to remember potential risks and observe precautions. Incorrect use of dietary supplements can lead to side effects and interaction with drugs.

5.1. The choice of high -quality dietary supplements:

Reputation manufacturer: Choose a dietary supplement from reliable manufacturers who have a good reputation and test their products for cleanliness and efficiency.
Certification: Pay attention to the availability of quality certificates such as GMP (good manufacturing practice) or NSF International.
Composition: Carefully study the composition of dietary supplements and make sure that it corresponds to the stated on the package. Avoid dietary supplements that contain artificial dyes, flavors or preservatives.
Reviews: Read the reviews of other users about dietary supplements to find out about their experience.

5.2. Dosage and duration of the reception:

Follow the recommendations on the packaging: Do not exceed the recommended dosage.
Start with a low dose: Start with a low dose and gradually increase it, if necessary.
Do not take dietary supplements for too long: A long reception of some dietary supplements can lead to side effects. Take a break in the reception of dietary supplements if you take them for a long time.

5.3. Interaction with drugs:

Consult a doctor: Before taking any additive, consult a doctor, especially if you take any medicine. Bad can interact with medicines and change their effectiveness or enhance side effects.
Inform the doctor: Tell the doctor about all the dietary supplements you accept.

5.4. Possible side effects:

Carefully study the information: Before you start taking dietary supplements, carefully study the information about possible side effects.
Stop reception: Stop taking dietary supplements if you notice any side effects.
Consult a doctor: Consult a doctor if you have serious side effects.

5.5. Contraindications:

Learn about contraindications: Before starting a dietary supplement, make sure that you have no contraindications for their use.
Pregnancy and breastfeeding: Some dietary supplements are not recommended to be taken during pregnancy and breastfeeding.
Medical conditions: Some dietary supplements can be contraindicated in certain medical conditions.

Chapter 6: Prospects for research in dietary supplement to improve memory

Studies in the field of dietary supplement to improve memory continue to develop. Currently, numerous clinical trials are conducted aimed at studying the effectiveness and safety of various additives.

6.1. New connections and approaches:

The study of new plant extracts: Researchers study the potential advantages of various plant extracts, such as Ashvaganda, Rodiola Pink and other adaptogens.
Development of new nootropes: New nootropics are developed, which have higher efficiency and smaller number of side effects.
Using nanotechnologies: Nanotechnologies are used to improve bioavailability and delivery of dietary supplements to the brain.
Personalized approach: Personalized approaches to the use of dietary supplements are being developed to improve memory, based on the individual genetic characteristics and needs of the body.

6.2. Study of action mechanisms:

A deeper understanding of dietary supplements: Researchers seek to better understand how various dietary supplements affect the brain and cognitive functions.
Identification Biomarker: Biomarkers are identified that allow you to evaluate the effectiveness of dietary supplements and predict an individual reaction to their use.

6.3. Clinical trials:

Conducting large -scale clinical trials: Large -scale clinical trials are carried out to confirm the efficiency and safety of dietary supplements.
Studying long -term effects: The long -term effects of admission of dietary supplements on cognitive functions and brain health are studied.

6.4. Integration with other methods:

A combination of dietary supplements with other methods: Researchers study the possibility of combining dietary supplements with other methods of improving memory, such as cognitive training, physical exercises and a healthy lifestyle.

In conclusion, the use of dietary supplements to improve memory can be a useful addition to a healthy lifestyle and cognitive training. However, it is important to remember potential risks and observe precautions. Before taking any additive, it is recommended to consult a doctor. Continuing research in the field of dietary supplements to improve memory open up new prospects and opportunities for maintaining brain health and cognitive functions.

How to improve memory with the help of dietary supplements: the rating of the best

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