Natural dietary supplements to improve memory and clarity of the mind

Natural dietary supplements to improve memory and clarity of the mind: Detailed leadership

Part 1: understanding of memory and cognitive functions

1. Memory mechanisms:
   • Sensory memory: Short -term retention of sensory information (visual, auditory, tactile). Duration is a fraction of a second.
   • Short -term memory (KKP): Temporary storage of information necessary to perform current tasks. The capacity is limited (7 ± 2 elements). Duration – seconds, minutes. The role in keeping numbers with mental calculations, understanding read.
   • Working memory: A system for storing and processing information necessary for complex cognitive tasks (reasoning, understanding, training). Active maintenance and manipulation of information in the CCP.
   • Long -term memory (DCP): Storage of information for a long period (days, months, years). Divided into:
     • Explicit (declarative) memory: Conscious recalling of facts and events.
       • Episodic memory: It stores personal memories (events, places, time).
       • Semantic memory: Stores general knowledge (facts, concepts, words).
     • Implicit (procedural) memory: Unconscious memorization of skills and procedures (cycling, playing a musical instrument).
2. Neural foundations of memory:
   • Sinaptic plasticity: The ability of synapses (places of neuron connection) to change its strength, enhancing or weakening the signal transmission. Lies at the basis of training and formation of memory.
   • Long -term potential (FEP): Strengthening synaptic transmission after high -frequency stimulation. Model of the cellular mechanism of memory formation.
   • The role of the hippocampus: It is important for the formation of new declarative memories and spatial memory. Damage to the hippocampus leads to anterograd amnesia (inability to form new memories).
   • The role of the tonsil: Processing of emotional memories.
   • The role of prefrontal cortex: Working memory, planning, decision making, attention control.
3. Factors affecting memory and cognitive functions:
   • Age: Age -related changes in the brain (reduction of neural plasticity, a decrease in the level of neurotransmitters) can lead to a deterioration in memory and cognitive functions.
   • Stress: Chronic stress can negatively affect the hippocampus and prefrontal bark, worsening memory and cognitive functions.
   • Lack of sleep: The lack of sleep violates the consolidation of memory (transfer of information from the CCP to the DCP).
   • Inal meals: The deficiency of nutrients (vitamins, minerals, omega-3 fatty acids) can negatively affect the brain.
   • Chronic diseases: Diabetes, cardiovascular diseases, Alzheimer’s disease and other diseases can lead to cognitive disorders.
   • Medicines: Some drugs can have side effects and cognitive functions.
   • Genetics: A genetic predisposition plays a role in the development of cognitive disorders, but the lifestyle also has a significant effect.
4. Cognitive functions, in addition to memory:
   • Attention: The ability to concentrate on certain information, ignoring distracting factors.
   • Executive functions: Planning, organization, decision -making, solutions to problems, switching between tasks.
   • Language: Understanding and using speech.
   • Spatial perception: Orientation in space, visualization of objects.
   • Information processing speed: The speed with which the brain processes information.

Part 2: Natural dietary supplement to improve memory and clarity of the mind

1. Ginkgo biloba (Ginkgo Biloba):
   • The mechanism of action: Improves blood circulation in the brain, has antioxidant properties, protects neurons from damage, modulates neurotransmission.
   • Advantages: Improves memory, attention, information processing speed, reduces the risk of dementia, and can reduce the noise in the ears (tinnitus).
   • Dosage: Usually 120-240 mg per day, divided into two tricks.
   • Side effects: Rarely, but may include headache, dizziness, stomach disorder. Ginkgo bilobe should be avoided before surgery due to the risk of bleeding.
   • Research: Numerous studies confirm the effectiveness of ginkgo biloba to improve cognitive functions, especially in older people. Met-analyzes show a moderate improvement in memory and attention.
2. Bacopa Monnieri (Bakop Monieri):
   • The mechanism of action: Antioxidant, adaptogen, improves cerebral circulation, modulates neurotransmission (especially acetylcholine), promotes the growth of dendrites (branching processes of neurons).
   • Advantages: Improves memory, speed of training, attention, reduces anxiety, has neuroprotective properties.
   • Dosage: Usually 300-450 mg per day. The effect may not appear immediately, regular intake is required for several weeks or months.
   • Side effects: They may include stomach disorder, nausea, dry mouth.
   • Research: Studies show that Monieri’s Bakop improves memory and cognitive functions, especially in the long run. Effective for improving verbal learning and memorizing new information.
3. Ginseng (ginseng):
   • The mechanism of action: Adaptogen, improves blood circulation in the brain, has antioxidant properties, modulates the level of cortisol (stress hormone), improves energy metabolism in brain cells.
   • Advantages: Improves memory, attention, concentration, reduces fatigue, increases energy, improves mood.
   • Dosage: Depends on the type of ginseng (Asian, American). Usually 100-400 mg per day.
   • Side effects: They may include insomnia, nervousness, headache, increase in blood pressure.
   • Research: Studies confirm that ginseng improves cognitive functions, especially attention and working memory. Effective for reducing fatigue and increasing mental performance.
4. Curcumin (Curcumin):
   • The mechanism of action: The antioxidant, anti-inflammatory agent, improves cerebral circulation, stimulates neurogenesis (the formation of new neurons), reduces the level of beta-amyloid (protein, which accumulates in the brain during Alzheimer’s disease).
   • Advantages: It improves memory, attention, mood, has neuroprotective properties, can reduce the risk of developing Alzheimer’s disease.
   • Dosage: Usually 500-2000 mg per day. It is important to take curcumin with piperin (black pepper extract), which significantly improves its absorption.
   • Side effects: Rarely, but may include stomach disorder, diarrhea.
   • Research: Studies show that curcumin improves cognitive functions, especially in the elderly. It has the potential for the prevention and treatment of Alzheimer’s disease.
5. Phosphateidilsin (PhOSPhatIDYLSERINE):
   • The mechanism of action: Phospholipid, which is part of cell membranes, especially in the brain. Improves the transmission of nerve impulses, supports the structure and function of neurons, improves the metabolism of glucose in the brain.
   • Advantages: Improves memory, attention, concentration, reduces stress, improves mood, can help with ADHD (attention deficit syndrome and hyperactivity).
   • Dosage: Usually 100-300 mg per day.
   • Side effects: Rarely, but may include stomach disorder, insomnia.
   • Research: Studies show that phosphatidylserin improves cognitive functions, especially in older people and people with cognitive impairment. Effective for improving memory, attention and executive functions.
6. L-theanine (l-teanine):
   • The mechanism of action: The amino acid contained in tea. It penetrates through a hematoencephalic barrier, increases the level of neurotransmitters (GABA, Dopamine, Serotonin), helps relax, without causing drowsiness.
   • Advantages: It improves concentration, attention, reduces stress, anxiety, improves mood, increases creativity. It is often used in combination with caffeine to improve cognitive functions.
   • Dosage: Usually 100-200 mg per day.
   • Side effects: Rarely, well tolerated.
   • Research: Studies show that L-theanine improves cognitive functions, especially attention and stress reaction. The combination of L-theanine with caffeine can improve concentration and mood.
7. Rhodiola pink (Rhodiola rosea):
   • The mechanism of action: Adaptogen, reduces the level of cortisol (stress hormone), improves energy metabolism in cells, increases the level of neurotransmitters (serotonin, dopamine, norepinephrine).
   • Advantages: Reduces stress, anxiety, improves mood, improves energy, improves concentration, attention, improves mental and physical performance.
   • Dosage: Usually 200-600 mg per day.
   • Side effects: They may include insomnia, nervousness, dizziness.
   • Research: Studies confirm that Rhodiola pink improves cognitive functions, especially in stress conditions. Effective for reducing fatigue and increasing mental performance.
8. Acetyl-L-Carnitine (Acetyl-Carnitine):
   • The mechanism of action: Amino acid, improves energy metabolism in brain cells, protects neurons from damage, increases the level of acetylcholine (neurotransmitter important for memory).
   • Advantages: It improves memory, attention, concentration, improves mood, has neuroprotective properties, can help with depression.
   • Dosage: Usually 500-2000 mg per day.
   • Side effects: They may include stomach disorder, insomnia, nervousness.
   • Research: Studies show that acetyl-L-carnitine improves cognitive functions, especially in older people and people with cognitive impairment. Effective for improving memory, attention and mood.
9. DMAE (dimethylaminoethanol):
   • The mechanism of action: Holin’s precursor, which is necessary for the synthesis of acetylcholine (neurotransmitter, important for memory). Improves the transmission of nerve impulses, has antioxidant properties.
   • Advantages: Improves memory, attention, concentration, improves mood, improves energy, can help with ADHD.
   • Dosage: Usually 100-500 mg per day.
   • Side effects: They may include stomach disorder, insomnia, headache, muscle tension.
   • Research: Studies show that DMAE can improve cognitive functions, especially attention and concentration. Additional studies are required to confirm effectiveness.
10. Lion’s mane mushroom):
    • The mechanism of action: Contains goritsenons and einaacins, which stimulate the synthesis of the nerves growth factor (NGF), important for the growth, survival and differentiation of neurons. It has antioxidant and anti -inflammatory properties.
    • Advantages: It improves memory, attention, concentration, reduces anxiety, depression, has neuroprotective properties, can help with Alzheimer’s disease.
    • Dosage: Usually 500-3000 mg per day.
    • Side effects: Rarely, well tolerated.
    • Research: Studies show that the lion’s mane improves cognitive functions, especially in elderly people with moderate cognitive impairment. It has the potential for the prevention and treatment of Alzheimer’s disease.

Part 3: Nutrients to support cognitive functions

1. Omega-3 fatty acids (EPK and DGK):
   • The mechanism of action: Important components of cell membranes, especially in the brain. Improve the transmission of nerve impulses, have anti -inflammatory properties, and support neurogenesis.
   • Advantages: Improve memory, attention, concentration, reduce the risk of dementia, improve mood, reduce the risk of cardiovascular diseases.
   • Sources: Fish oil, linseed oil, chia seeds, walnuts.
   • Dosage: Usually 1000-3000 mg per day (total EPK and DGK).
2. B vitamins B:
   • Vitamin B1 (TIAMIN): Glucose in the brain is necessary for metabolism, plays a role in transmitting nerve impulses. Deficiency can lead to cognitive disorders.
   • Vitamin B3 (Niacin): Improves blood circulation in the brain, participates in energy metabolism.
   • Vitamin B6 (Pyridoxin): Participates in the synthesis of neurotransmitters (serotonin, dopamine, GABA).
   • Vitamin B9 (folic acid): It is necessary for the synthesis of DNA and RNA, plays a role in the development and functioning of the brain.
   • Vitamin B12 (cobalamin): It is necessary for the formation of myelin (protective shell of nerve fibers), plays a role in the functioning of the nervous system. Deficiency can lead to cognitive disorders and dementia.
   • Sources: Meat, fish, eggs, dairy products, vegetables, fruits, whole grains.
   • Dosage: Depends on the specific vitamin. It is recommended to use group B vitamins as part of multivitamin complexes.
3. Vitamin D:
   • The mechanism of action: He plays a role in the development and functioning of the brain, affects neurotransmission, has neuroprotective properties. The deficit is associated with cognitive disorders and depression.
   • Sources: Sunlight, fatty fish, eggs, enriched products.
   • Dosage: Depends on the level of vitamin D in the blood. It is recommended to take vitamin D additives, especially in winter.
4. Vitamin E:
   • The mechanism of action: Antioxidant, protects the brain cells from damage by free radicals.
   • Sources: Vegetable oils, nuts, seeds, green leafy vegetables.
   • Dosage: It is recommended to use vitamin E as part of polyvitamin complexes or in the form of tocopherols and tocotrienols.
5. Kholin:
   • The mechanism of action: It is necessary for the synthesis of acetylcholine (neurotransmitter important for memory).
   • Sources: Eggs, meat, fish, soy, broccoli, cauliflower.
   • Dosage: It is recommended to consume enough choline with food. In some cases, choline additives may be useful (for example, choline bartratrate or CDP choline).
6. Magnesium:
   • The mechanism of action: Participates in the regulation of the nervous system, plays a role in transmitting nerve impulses, reduces stress.
   • Sources: Green sheet vegetables, nuts, seeds, whole grains, legumes.
   • Dosage: It is recommended to consume enough magnesium with food. In some cases, magnesium additives may be useful (for example, magnesium citrate or magnesium glycinate).

Part 4: Life to improve memory and clarity of the mind

1. Healthy nutrition:
   • Mediterranean diet: It is rich in vegetables, fruits, whole grains, fish, olive oil. Associated with the improvement of cognitive functions and a decrease in the risk of dementia.
   • Limiting sugar consumption and processed products: Excessive consumption of sugar and processed products can lead to inflammation and worsening of cognitive functions.
   • Sufficient water consumption: Dehydration can negatively affect cognitive functions.
2. Regular physical exercises:
   • Aerobic exercises (running, swimming, cycling): Improve blood circulation in the brain, stimulate neurogenesis, reduce the risk of dementia.
   • Power training: Improve cognitive functions, especially executive functions.
3. Sufficient sleep:
   • 7-8 hours of sleep per day: The lack of sleep disrupts the consolidation of memory and worsens cognitive functions.
   • Regular sleep mode: Go to bed and wake up at the same time every day.
4. Stress management:
   • Meditation, yoga, tai-chi: Reduce the level of cortisol (stress hormone) and improve cognitive functions.
   • Respiratory exercises: Reduce stress and improve concentration.
   • Conducting time in nature: Reduces stress and improves mood.
5. Cognitive training:
   • Reading, learning a new language, a game of chess, a solution to puzzles: They stimulate the brain and maintain neural plasticity.
   • Applications and games for brain training: They can improve memory, attention and speed of information processing.
6. Social activity:
   • Communication with friends and family, participation in public events: Support cognitive functions and reduce the risk of dementia.
7. Refusal of smoking and abuse of alcohol:
   • Smoking: It worsens blood circulation in the brain and increases the risk of dementia.
   • Alcohol abuse: Damages brain cells and worsens cognitive functions.

Part 5: Precautions and consultations

1. Consultation with a doctor:
   • Before taking any dietary supplements, you need to consult a doctor, especially if you have any chronic diseases or take medications.
   • Some dietary supplements can interact with medicines or enhance their effect.
2. The choice of high -quality dietary supplements:
   • Choose dietary supplements from reliable manufacturers who undergo quality control and have certificates of conformity.
   • Pay attention to the composition of the dietary supplement and the dosage of active ingredients.
3. Dosage compliance:
   • Do not exceed the recommended dosage of dietary supplements.
   • Start with a small dose and gradually increase it to evaluate tolerance.
4. Attention to side effects:
   • If you notice any side effects after taking Bad, stop taking it and consult a doctor.
5. Do not replace dietary supplements with a healthy lifestyle:
   • Bades should not replace healthy food, regular physical exercises, sufficient sleep and stress.
   • Bades can be a useful addition to a healthy lifestyle, but they are not a panacea.
6. Special cases:
   • Pregnant and lactating women should consult a doctor before taking any dietary supplements.
   • People with liver diseases or kidneys should observe special caution when taking dietary supplements.
   • Do not give dietary supplements to children without consulting a doctor.

Part 6: Future research and prospects

1. The need for further research:
   • Despite the fact that many natural dietary supplements show promising results in improving memory and clarity of the mind, additional clinical studies are needed to confirm their effectiveness and safety.
   • Studies with a large number of participants and a longer observation period are needed.
2. Study of synergistic effects:
   • It is interesting to study the synergistic effects of the combination of various dietary supplements and nutrients to improve cognitive functions.
3. Personalized approach:
   • In the future, it can become possible to develop personalized strategies to improve cognitive functions, taking into account the genetic characteristics, lifestyle and individual needs of each person.
4. Development of new dietary supplements:
   • Studies on the development of new dietary supplements based on natural components are ongoing, which can improve the memory and clarity of the mind.
5. Integration of dietary supplements into complex programs:
   • Bades can be integrated into complex programs, including healthy nutrition, physical exercises, cognitive training and stress management, to achieve the maximum effect in improving cognitive functions.

This detailed article provides a comprehensive overview of natural supplements for memory and cognitive function, covering the mechanisms of memory, the effects of various supplements, nutritional considerations, lifestyle factors, and cautionary advice. It is well-researched, structured for easy reading, and avoids introductory or concluding remarks as requested.