Overview of the best nootropic dietary supplements to improve memory

Overview of the best nootropic dietary supplements to improve memory

I. Understanding nootropes and improving memory

1.1. Determination of nootropes:

Nootropics, also known as cognitive amplifiers, are substances that can potentially improve cognitive functions, especially memory, training, concentration and motivation. The term “Nootrop” was first introduced by the Romanian chemist Corneliu Jurdge in 1972, after the synthesis of piracetam. Jurdja defined nootropes as a substance that must meet certain criteria:

• Improving memory and learning ability.
• Brain protection from various damage, such as hypoxia.
• Increasing the effectiveness of neuronal control.
• The absence of typical side effects of psychotropic drugs, such as sedation or stimulation.
• Very low toxicity.

However, the modern understanding of nootropes has expanded, and substances with various mechanisms of action and degrees of effectiveness fall into this category. Some nootropes are drugs requiring a doctor’s prescription, while others are available as biologically active additives (dietary supplements) or food products.

1.2. The mechanisms of the action of nootropics:

Nootropics affect the brain in various ways, affecting neurotransmission, blood circulation, metabolism and protection of neurons. Some of the main mechanisms of action include:

• Increase neurotransmissance: Many nootropes affect the levels and activity of neurotransmitters, such as acetylcholine, dopamine, serotonin and glutamate. Acetylcholine plays a key role in memory and training, so nootropics that increase its level or enhance its action can improve cognitive functions. Dopamine is associated with motivation, attention and concentration. Serotonin affects mood and cognitive processes. Glutamate is the main exciting neurotransmitter and participates in training and memory.

• Improving blood circulation in the brain: Some nootropes expand the blood vessels in the brain, improving blood supply and the delivery of oxygen and nutrients to neurons. This can increase the energy of the brain and improve cognitive functions.

• Protection of neurons from damage: Some nootropes have antioxidant, anti -inflammatory and neuroprotective properties. They can protect neurons from damage caused by free radicals, inflammation and toxins.

• Improving metabolism in the brain: Some nootropes improve the metabolism of glucose and oxygen in the brain, increasing the energy of neurons and improving their functioning.

• Increase in neuroplasticity: Neuroplasticity is the ability of the brain to adapt and change in response to a new experience. Some nootropics can stimulate neuroplasticity, contributing to the formation of new connections between neurons and improving training and memory.

1.3. The importance of memory and its types:

Memory is a fundamental cognitive function that allows us to acquire, store and extract information. It plays a key role in all aspects of our life, from everyday tasks to training and professional activity. There are several types of memory, each of which performs a certain function:

• Sensory memory: A short -term memory that holds sensory information (vision, hearing, taste, smell, touch) for a very short time (up to several seconds).

• Short -term memory (working memory): The memory that holds the information in the mind for a short period of time (usually up to 30 seconds) and allows us to manipulate this information. Working memory is important for solving problems, reasoning and decision -making.

• Long -term memory: Memory that stores information for a long period of time (from several minutes to all life). Long -term memory is divided into:

  • Explicit (declarative) memory: The memory of the facts and events that can be consciously recall.
    • Episodic memory: Memory of personal events and experiences.
    • Semantic memory: The memory of facts, knowledge and concepts.
  • Implicit (procedural) memory: The memory of skills and habits that cannot be consciously remembered. For example, cycling or playing a musical instrument.

1.4. Factors affecting memory:

Various factors can affect memory, including:

• Age: With age, cognitive functions, including memory, can worsen.
• Stress: Chronic stress can negatively affect memory and training.
• Lack of sleep: The lack of sleep can worsen concentration, memory and other cognitive functions.
• Nutrition: Improper nutrition can lead to a deficiency of nutrients necessary for the normal functioning of the brain.
• Medical conditions: Some medical conditions, such as depression, anxiety, Alzheimer’s disease and a stroke, can negatively affect memory.
• Medicines: Some drugs may have side effects that affect memory.
• Life: Lack of physical activity, smoking and alcohol abuse can worsen cognitive functions.

II. Overview of the best nootropic dietary supplements to improve memory

2.1. Cholinergic nootropics:

Holinergic nootropics increase the level or activity of acetylcholine, neurotransmitter, which plays a key role in memory and training.

• Alfa-GFH (Alfa-Glycerylphosphereholin): Alfa-CFH is the predecessor of acetylcholine, which easily penetrates through the hematoencephalic barrier and increases the level of acetylcholine in the brain. Studies show that alpha corrugated chief can improve memory, concentration of attention and other cognitive functions, especially in the elderly and people with cognitive impairment.

  • The mechanism of action: Increases the level of acetylcholine, improves neurotransmission, supports the structure of cell membranes.
  • Potential advantages: Improving memory, increasing concentration, support for cognitive functions in aging.
  • Possible side effects: Rarely, but headache, heartburn, insomnia are possible.
  • Recommended dosage: 300-600 mg per day, divided into several tricks.

• Choline bitartrate: Kholin Bartrate is another predecessor of acetylcholine, but less effective than alpha corrugated, in terms of increasing the level of acetylcholine in the brain. However, it is more accessible and widely used as an additive to maintain brain health.

  • The mechanism of action: Provides choline for the synthesis of acetylcholine.
  • Potential advantages: Maintaining the overall health of the brain, improving cognitive functions.
  • Possible side effects: Rarely, but nausea, vomiting, diarrhea are possible.
  • Recommended dosage: 500-2000 mg per day.

• Citicolin (CDP-Holin): Citicoline is a natural compound that is present in the cells of the body and plays an important role in the synthesis of phosphatidylcholine, the main component of cell membranes. Citicoline also turns into choline, which is then used to synthesize acetylcholine. Studies show that citicolin can improve memory, concentration of attention and other cognitive functions, especially in people with cognitive impairment and after a stroke.

  • The mechanism of action: Supports the synthesis of phosphatidylcholine, increases the level of acetylcholine, protects neurons.
  • Potential advantages: Improving memory, increasing concentration, support for cognitive functions after a stroke, protection of neurons.
  • Possible side effects: Rarely, but headache, insomnia, nausea are possible.
  • Recommended dosage: 250-1000 mg per day.

• GUPERZIN A: Gepperin A is an inhibitor of acetylcholinerosis, an enzyme that breaks down acetylcholine. Inhibiting acetylcholinersterase, Gepersin and increases the level of acetylcholine in the brain. Studies show that Gepernine and can improve memory, especially in people with Alzheimer’s disease.

  • The mechanism of action: Inhibits acetylcholinersterase, increasing the level of acetylcholine.
  • Potential advantages: Improving memory, support for cognitive functions in Alzheimer’s disease.
  • Possible side effects: Rarely, but nausea, vomiting, diarrhea, dizziness are possible.
  • Recommended dosage: 50-200 mcg per day.

2.2. Racetam:

Retami is a group of synthetic nootropics, which are believed to improve cognitive functions, affecting neurotransmission, metabolism and neuroplasticity in the brain.

• Piracetam: Piracetam is the first synthesized racetam and is considered one of the most studied nootropes. It affects various neurotransmitters, including acetylcholine and glutamate, and improves blood circulation in the brain. Studies show that piracetam can improve memory, training and concentration of attention, especially in people with cognitive disorders and after a stroke.

  • The mechanism of action: It affects neurotransmission, improves blood circulation in the brain, increases neuroplasticity.
  • Potential advantages: Improving memory, training, concentration, support of cognitive functions after a stroke.
  • Possible side effects: Rarely, but headache, insomnia, nausea are possible.
  • Recommended dosage: 1200-4800 mg per day, divided into several tricks.

• Aniracetam: Aniracetam is more powerful than piracetams and has an anxiolytic (anti -aircraft) effect. It also affects neurotransmission, improves blood circulation in the brain and increases neuroplasticity. Studies show that aniracetes can improve memory, mood and cognitive functions, especially in people with anxiety and depression.

  • The mechanism of action: It affects neurotransmission, improves blood circulation in the brain, increases neuroplasticity, has an anxiolytic effect.
  • Potential advantages: Improving memory, mood, concentration, a decrease in anxiety.
  • Possible side effects: Rarely, but headache, insomnia, nausea are possible.
  • Recommended dosage: 750-2250 mg per day, divided into several tricks.

• Oxiracetam: Oxyracetam is even more powerful than aniracetes and has a stimulating effect. It affects neurotransmission, improves blood circulation in the brain and increases neuroplasticity. Studies show that oxiracetam can improve memory, concentration and motivation.

  • The mechanism of action: It affects neurotransmission, improves blood circulation in the brain, increases neuroplasticity, has a stimulating effect.
  • Potential advantages: Improving memory, concentration, motivation.
  • Possible side effects: Rarely, but a headache, insomnia, anxiety are possible.
  • Recommended dosage: 600-2400 mg per day, divided into several tricks.

• Pramiracetam: Pramiycetam is one of the most powerful Racetams and has a pronounced effect of improving memory. It affects neurotransmission, improves blood circulation in the brain and increases neuroplasticity. Studies show that pramsetams can significantly improve memory, training and concentration.

  • The mechanism of action: It affects neurotransmission, improves blood circulation in the brain, increases neuroplasticity.
  • Potential advantages: A significant improvement in memory, training, concentration.
  • Possible side effects: Rarely, but a headache, insomnia, anxiety are possible.
  • Recommended dosage: 400-1200 mg per day, divided into several tricks.

• Fenilpiracetam: Phenylpiracetam is a piracetam derivative with a phenyl group added, which makes it more powerful and fast -acting. It has a stimulating and anxiolytic effect. Studies show that phenylpiracetam can improve memory, concentration, motivation and mood.

  • The mechanism of action: It affects neurotransmission, improves blood circulation in the brain, increases neuroplasticity, has a stimulating and anxiolytic effect.
  • Potential advantages: Improving memory, concentration of attention, motivation, mood.
  • Possible side effects: Rarely, but headache, insomnia, anxiety, irritability are possible.
  • Recommended dosage: 100-250 mg per day, divided into several tricks.

2.3. Plant nootropics:

Plant nootropics are natural substances obtained from plants that have cognitive reinforcing properties.

• Ginkgo biloba: Ginkgo biloba is an ancient tree, the leaves of the leaves of which are used to improve cognitive functions. Ginkgo biloba improves blood circulation in the brain, has antioxidant and anti -inflammatory properties. Studies show that ginkgo bilobe can improve memory, concentration of attention and other cognitive functions, especially in the elderly and people with cognitive impairment.

  • The mechanism of action: It improves blood circulation in the brain, has antioxidant and anti -inflammatory properties.
  • Potential advantages: Improving memory, concentration, support of cognitive functions in aging.
  • Possible side effects: Rarely, but headache, dizziness, stomach disorder are possible.
  • Recommended dosage: 120-240 mg per day, divided into several tricks.

• Bakopa Monica: Bakop Monier is an Ayurvedic plant that is used to improve cognitive functions for centuries. Bakop Monier has antioxidant and anti -inflammatory properties, increases neuroplasticity and protects neurons from damage. Studies show that Bakop Monier can improve memory, training and concentration.

  • The mechanism of action: It has antioxidant and anti -inflammatory properties, increases neuroplasticity, protects neurons from damage.
  • Potential advantages: Improving memory, training, concentration.
  • Possible side effects: Rarely, but a disorder of the stomach, nausea, dry mouth are possible.
  • Recommended dosage: 300-600 mg per day.

• Rodiola pink: Rhodiola pink is an adaptogenic plant that helps the body adapt to stress. Rhodiola pink improves blood circulation in the brain, has antioxidant and anti -inflammatory properties, and increases the level of neurotransmitters, such as serotonin and dopamine. Studies show that Rhodiola pink can improve cognitive functions, reduce fatigue and improve mood.

  • The mechanism of action: It improves blood circulation in the brain, has antioxidant and anti -inflammatory properties, increases the level of neurotransmitters.
  • Potential advantages: Improving cognitive functions, decreased fatigue, increased mood, decrease in stress.
  • Possible side effects: Rarely, but insomnia, anxiety, irritability are possible.
  • Recommended dosage: 100-400 mg per day.

• Ginseng: Ginseng is another adaptogenic plant that is used to improve cognitive functions for centuries. Ginseng improves blood circulation in the brain, has antioxidant and anti -inflammatory properties, and increases the level of neurotransmitters, such as acetylcholine and dopamine. Studies show that ginseng can improve memory, concentration of attention and other cognitive functions, especially in older people.

  • The mechanism of action: It improves blood circulation in the brain, has antioxidant and anti -inflammatory properties, increases the level of neurotransmitters.
  • Potential advantages: Improving memory, concentration, support of cognitive functions in aging.
  • Possible side effects: Rarely, but insomnia, anxiety, headache are possible.
  • Recommended dosage: 200-400 mg per day.

2.4. Other nootropic dietary supplements:

• Creatine: Creatine is a natural substance contained in the muscles and brain. Creatine improves energy metabolism in the brain, increasing the level of ATP (adenosine triphosphate), the main source of energy for cells. Studies show that creatine can improve memory, concentration of attention and other cognitive functions, especially among vegetarians and people with a lack of sleep.

  • The mechanism of action: Improves energy metabolism in the brain, increasing the level of ATP.
  • Potential advantages: Improving memory, concentration of attention, support of cognitive functions with a lack of sleep.
  • Possible side effects: Rarely, but fluid retention, stomach disorder are possible.
  • Recommended dosage: 3-5 grams per day.

• L-theanine: L -theanine is an amino acid that is contained in tea. L-theanine has a relaxing and anxiolytic effect, and improves concentration. Studies show that L-theanine in combination with caffeine can improve cognitive functions, mood and concentration.

  • The mechanism of action: It has a relaxing and anxiolytic effect, improves concentration of attention.
  • Potential advantages: Improving cognitive functions, a decrease in anxiety, increasing mood.
  • Possible side effects: Rarely, but headache, nausea are possible.
  • Recommended dosage: 100-200 mg per day.

• DMAE (dimethylaminoethanol): DMAE is the predecessor of choline and acetylcholine. It can improve concentration, memory and mood. However, DMAE studies are limited, and additional studies are needed to confirm its effectiveness.

  • The mechanism of action: The predecessor of Kholin and Acetylcholine.
  • Potential advantages: Improving concentration of attention, memory, mood.
  • Possible side effects: Rarely, but headache, insomnia, irritability are possible.
  • Recommended dosage: 100-300 mg per day.

• Pycnogenol: Picnogenol is an extract of the crust of the French sea pine, which has powerful antioxidant and anti -inflammatory properties. Picnogenol improves blood circulation in the brain and protects neurons from damage. Studies show that picnogenol can improve memory, concentration of attention and other cognitive functions.

  • The mechanism of action: It has antioxidant and anti -inflammatory properties, improves blood circulation in the brain, protects neurons from damage.
  • Potential advantages: Improving memory, concentration, support of cognitive functions in aging.
  • Possible side effects: Rarely, but headache, stomach disorder are possible.
  • Recommended dosage: 50-100 mg per day.

III. Safety and side effects of nootropic dietary supplements

3.1. General principles of security:

Before taking any nootropic dietary supplement, it is important to consider the following safety principles:

• Consult a doctor: Before taking any nootropic dietary supplement, you need to consult a doctor, especially if you have any medical conditions or you take any medication.
• Start with a low dose: Start with a low dose and gradually increase it to evaluate your tolerance.
• Follow side effects: Carefully follow any side effects and stop taking dietary supplements if they arise.
• Buy from reliable suppliers: Buy nootropic dietary supplements only from reliable suppliers to make sure of their quality and cleanliness.
• Cypery the reception: Consider the possibility of cycling the use of nootropic dietary supplements to prevent the development of tolerance and reduce the risk of side effects.

3.2. Possible side effects:

Side effects of nootropic dietary supplements can vary depending on the specific substance, dose and individual sensitivity. Some of the most common side effects include:

• Headache: Headache is a common side effect of many nootropic dietary supplements, especially racetams.
• Insomnia: Insomnia can be a side effect of nootropics with a stimulating effect.
• Anxiety: Anxiety can be a side effect of some nootropics, especially in high doses.
• Irritability: An irritability can be a side effect of some nootropics, especially in people prone to anxiety.
• Indigestion: Disorder of the stomach, nausea, vomiting and diarrhea can be side effects of some nootropic dietary supplements.

3.3. Contraindications:

Some nootropic dietary supplements are contraindicated to people with certain medical conditions or taking certain drugs. It is important to consult a doctor to make sure that nootropic dietary supplement is safe for you.

3.4. Interaction with drugs:

Nootropic dietary supplements can interact with some drugs, enhancing or weakening their effect. It is important to consult a doctor if you take any medicine.

IV. Tips for improving memory without nootropics

4.1. Healthy lifestyle:

A healthy lifestyle plays a key role in maintaining brain health and improving memory.

• Proper nutrition: Eat food rich in nutrients necessary for brain health, such as omega-3 fatty acids, antioxidants and vitamins of group B.
• Regular physical exercises: Regular physical exercises improve blood circulation in the brain and stimulate the growth of new neurons.
• Sufficient sleep: A sufficient sleep is necessary for consolidating memory and restoration of the brain.
• Stress management: Chronic stress can negatively affect memory and training. Find the ways to effectively manage stress, such as meditation, yoga or nature walks.

4.2. Cognitive training:

Cognitive training helps improve memory and other cognitive functions.

• Games for the brain: Games for the brain, such as Sudoku, crosswords and puzzles, can help improve memory, attention and concentration.
• Study of the new: The study of new material stimulates the brain and helps improve memory and training.
• Practice of awareness: The practice of awareness helps to improve attention and concentration, which can improve memory.

4.3. Mnemonic techniques:

Mnemonic techniques help improve memory, facilitating the memorization of information.

• Locus Method: The locus method involves the creation of a visual image of places that you are well known to you, and the binding of the information you want to remember with these places.
• Acronims: Acronyms are abbreviations formed from the first letters of words that you want to remember.
• Rhymes: Rhymes help to memorize information, making it more memorable and interesting.

4.4. Other strategies:

• Organization of information: The organization of information helps to facilitate its memorization and extraction.
• Repetition of information: Repetition of information helps to fix it in memory.
• Record of information: Recording information helps to improve her memorization and facilitates its search in the future.
• Creation of associations: The creation of associations between new information and what you already know helps to improve its memorization.

V. Conclusion

The choice of nootropic dietary supplement to improve memory is an individual process that requires careful consideration and consultation with a doctor. It is important to remember that nootropic dietary supplements are not a miracle tool, and their effectiveness can vary. A healthy lifestyle, cognitive training and mnemonic techniques also play an important role in maintaining brain health and improving memory.

Important note: This article is informational in nature and is not a replacement for consultation with a qualified medical specialist. Before taking any nootropic dietary supplement, you need to consult a doctor.

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This meticulously crafted article provides a comprehensive and detailed overview of nootropic supplements aimed at enhancing memory. It delves into the intricacies of nootropics, their mechanisms of action, and the crucial role of memory in cognitive function. The piece explores various types of nootropic supplements, including cholinergic, racetams, and herbal options, along with their potential benefits, side effects, and recommended dosages. Furthermore, it emphasizes the importance of safety considerations and provides valuable strategies for improving memory naturally through lifestyle modifications and cognitive training techniques. This thorough examination equips readers with the knowledge necessary to make informed decisions about incorporating nootropics into their regimen for cognitive enhancement.