Review of the best dietary supplements to support cognitive functions - Yes Global продукция

Review of the best dietary supplements to support cognitive functions

I. Understanding of cognitive functions and their significance

Cognitive functions cover a wide range of mental processes that allow us to perceive, process, memorize and use information. They play a key role in our daily life, affecting our ability to learn, solve problems, make solutions, communicate and adapt to changing conditions. The main cognitive functions include:

Attention: The ability to concentrate on a specific task or stimulus, ignoring distracting factors.
Memory: The ability to save and extract information, whether it is short -term or long -term memory.
Language: The ability to understand and use speech for communication.
Executive functions: A set of skills, including planning, organization, solution to problems, flexibility of thinking and self -control.
Visual-spatial skills: The ability to perceive and manipulate objects in space.
Information processing speed: The speed with which we can perceive and respond to information.

Maintaining the optimal cognitive function is crucial for:

Successful studies and work: Improving concentration, memory and ability to solve problems.
Independent life in old age: Reducing the risk of cognitive decline and maintaining the ability to perform everyday tasks.
Emotional well -being: Improving mood, reducing anxiety and stress.
Social activity: Maintaining the ability to communicate and interact with other people.

With age, cognitive functions can naturally decrease. However, various factors, such as stress, lack of sleep, malnutrition and certain diseases, can accelerate this process. Fortunately, there are ways to support and improve cognitive functions, including a healthy lifestyle, brain training, and, in some cases, the use of biologically active additives (BAD).

II. Factors affecting cognitive functions

Before considering specific dietary supplements, it is important to understand factors that can affect cognitive functions, both positively and negatively. These factors include:

Genetics: A genetic predisposition can play a role in the risk of developing cognitive impairment, such as Alzheimer’s disease.
Age: With age, natural changes in the brain occur, which can lead to a decrease in cognitive functions.
Life: A healthy lifestyle, including proper nutrition, regular physical exercises, sufficient sleep and stress control, can maintain cognitive functions.
Nutrition: The deficiency of certain nutrients, such as B vitamins, omega-3 fatty acids and antioxidants, can negatively affect cognitive functions.
Dream: The lack of sleep can disrupt concentration, memory and other cognitive functions.
Stress: Chronic stress can damage brain cells and worsen cognitive functions.
Physical activity: Regular physical exercises improve blood flow in the brain and stimulate the growth of new brain cells.
Cognitive stimulation: Participation in mentally stimulating classes, such as reading, solid solutions and studying new skills, can support cognitive functions.
Medical conditions: Certain medical conditions, such as diabetes, cardiovascular diseases and depression, can negatively affect cognitive functions.
Medicines: Some drugs can cause side effects that affect cognitive functions.
Environment: The effect of toxins and environmental pollution can negatively affect cognitive functions.

III. Review of the best dietary supplements to support cognitive functions

Currently, the market has a large number of dietary supplements that promise to improve cognitive functions. However, it is important to understand that the effectiveness of these additives can vary, and not all of them have sufficient scientific support. It is important to consult a doctor or other qualified specialist in the field of health care before starting to take any dietary supplements, especially if you have any existing medical conditions or you take any medicines.

Below is a review of the most studied and promising dietary supplements to support cognitive functions:

1. Omega-3 fatty acids:

What is this: Omega-3 fatty acids is a type of polyunsaturated fats that are necessary for brain health. The main types of omega-3 fatty acids are eicopascentaenic acid (EPK) and daily oxaenoic acid (DGC), which are found in fatty fish, such as salmon, tuna and sardines.
How does this work: DGC is the main structural component of brain cells and is necessary for the normal development and functioning of the brain. EPC has anti -inflammatory properties and can help protect the brain cells from damage.
Advantages: Studies have shown that omega-3 fatty acids can improve memory, attention and executive functions, especially in older people. They can also help reduce the risk of cognitive decline and dementia.
Dosage recommendations: The recommended dose of omega-3 fatty acids is 1-2 grams per day, with an emphasis on DGK.
Side effects: Omega-3 fatty acids are usually safe, but in high doses can cause side effects, such as stomach disorder, nausea and diarrhea. They can also interact with some drugs such as anticoagulants.

2. Creatine:

What is this: Creatine is an amino acid that is naturally contained in the muscles and brain. It plays an important role in energy metabolism.
How does this work: Creatine helps to increase the level of phosphocratin in the brain, which serves as a reserve of energy for brain cells.
Advantages: Studies have shown that creatine can improve the memory, attention and speed of information processing, especially among vegetarians and people with low creatine levels in the body.
Dosage recommendations: The recommended dose of creatine is 3-5 grams per day.
Side effects: Creatine is usually safe, but in some cases it can cause side effects, such as water retention and stomach disorder.

3. Bakopa Monia:

What is this: Bacopa Monnieri is an ayurvedic plant that is traditionally used to improve memory and learning.
How does this work: It is believed that Bakop Monier improves cognitive functions by increasing blood flow in the brain, protecting brain cells from damage and increasing the level of neurotransmitters, such as acetylcholine.
Advantages: Studies have shown that Bakop Monier can improve the memory, attention and speed of information processing. She can also help reduce anxiety and stress.
Dosage recommendations: The recommended dose of Bakop Monier is 300-600 mg per day.
Side effects: Bakop Monier is usually safe, but in some cases it can cause side effects, such as stomach disorder, nausea and dry mouth.

4. Ginkgo Biloba:

What is this: Ginkgo Biloba is a plant extract that is obtained from ginkgo wood leaves. It is widely used to improve blood circulation and cognitive functions.
How does this work: It is believed that ginkgo biloba improves cognitive functions by increasing blood flow in the brain, protecting brain cells from damage and increasing the level of neurotransmitters.
Advantages: Studies have shown that ginkgo bilobe can improve the memory, attention and speed of information processing, especially in older people with cognitive disorders.
Dosage recommendations: The recommended dose of ginkgo biloba is 120-240 mg per day.
Side effects: Ginkgo biloba is usually safe, but in some cases it can cause side effects, such as headache, stomach disorder and dizziness. It can also interact with some drugs such as anticoagulants.

5..

What is this: Phosphatidylserin (FS) is a phospholipid, which is an important component of cell membranes, especially in the brain.
How does this work: FS plays an important role in transmitting signals between brain cells and maintaining the health of cell membranes.
Advantages: Studies have shown that FS can improve memory, attention and executive functions, especially in older people with cognitive impairment.
Dosage recommendations: The recommended dose of the FS is 100-300 mg per day.
Side effects: FS is usually safe, but in some cases it can cause side effects, such as stomach disorder and insomnia.

6. Alfa-GPH:

What is this: Alfa-Glycerylphosphereholin (Alfa-GPH) is a cholinergic compound, which is the predecessor of acetylcholine, an important neurotransmitter participating in memory and training.
How does this work: Alfa-GPH increases the level of acetylcholine in the brain, which can improve cognitive functions.
Advantages: Studies have shown that alpha gpx can improve memory, attention and executive functions, especially in older people with cognitive impairment. It can also improve physical performance.
Dosage recommendations: The recommended dose of alpha-gph is 300-600 mg per day.
Side effects: Alfa-GPH is usually safe, but in some cases it can cause side effects, such as stomach disorder, nausea and headache.

7. L-theanine:

What is this: L-theanine is an amino acid that is contained in tea leaves.
How does this work: L-theanine has a relaxing effect on the brain without causing drowsiness. It can also increase the level of neurotransmitters, such as dopamine and serotonin.
Advantages: Studies have shown that L-theanine can improve attention, concentration and reduce anxiety. It is often used in combination with caffeine to improve cognitive functions and reduce side effects of caffeine, such as nervousness.
Dosage recommendations: The recommended dose of L-theanine is 100-200 mg per day.
Side effects: L-theanine is usually safe and well tolerated.

8. Caffeine:

What is this: Caffeine is a stimulant contained in coffee, tea, chocolate and energy drinks.
How does this work: Caffeine blocks the effect of adenosine, neurotransmitter, which causes drowsiness. It also increases the level of dopamine and norepinephrine, which can improve mood and concentration.
Advantages: Caffeine can improve attention, concentration, memory and reaction rate.
Dosage recommendations: The recommended dose of caffeine is 100-400 mg per day.
Side effects: Caffeine can cause side effects, such as nervousness, anxiety, insomnia, headache and stomach disorder. It is important to use caffeine moderately and avoid its use before bedtime.

9. B vitamins B:

What is this: B vitamins are a group of eight water -soluble vitamins that play an important role in energy metabolism, the functioning of the nervous system and the formation of red blood cells.
How does this work: B vitamins are involved in many processes necessary for the health of the brain, including the production of neurotransmitters, protecting brain cells from damage and improving blood flow in the brain.
Advantages: B vitamins deficiency can lead to cognitive disorders. Studies have shown that taking B vitamins can improve memory, attention and mood, especially in people with a deficiency of these vitamins.
Dosage recommendations: Recommended doses of B vitamins vary depending on a specific vitamin. It is important to follow the instructions on the product label or consult a doctor.
Side effects: B vitamins are usually safe, but in high doses, side effects can cause side effects, such as stomach disorder and skin rashes.

10. Curcumin:

What is this: Kurkumin is an active ingredient in turmeric, spices that are widely used in Indian cuisine and medicine.
How does this work: Kurkumin has powerful anti -inflammatory and antioxidant properties. It can also increase the level of the neurotrophic factor of the brain (BDNF), a protein that plays an important role in the growth and survival of brain cells.
Advantages: Studies have shown that curcumin can improve memory, attention and mood. It can also help reduce the risk of the cognitive decline and disease of Alzheimer.
Dosage recommendations: The recommended dose of curcumin is 500-2000 mg per day. It is important to choose the additive of curcumin, which contains piperin, black pepper extract, which improves the absorption of curcumin.
Side effects: Kurkumin is usually safe, but in some cases it can cause side effects, such as stomach and nausea.

IV. Important considerations when choosing and using dietary supplements for cognitive functions

When choosing and using dietary supplements to support cognitive functions, it is important to consider the following factors:

Quality and safety: Choose dietary supplements from reliable manufacturers who conduct third -party testing of their products for cleanliness and safety.
Scientific support: Look for dietary supplements whose effectiveness is confirmed by scientific research.
Dosage: Follow the instructions on the product label and do not exceed the recommended dose.
Interaction with drugs: Consult a doctor or pharmacist to make sure that dietary supplement does not interact with any medicines that you take.
Side effects: Pay attention to the possible side effects of Bad and stop using it if you experience any undesirable effects.
Individual needs: Consider your individual needs and health status when choosing dietary supplements. Not all dietary supplements are suitable for everyone.
Realistic expectations: Remember that dietary supplements are not a miraculous remedy and cannot completely prevent cognitive decline. They can be useful as an addition to a healthy lifestyle, but cannot replace it.
Consultation with a doctor: Before you start taking any dietary supplements, especially if you have any existing medical conditions or take any medication, it is important to consult a doctor or other qualified health specialist.

V. The role of lifestyle in maintaining cognitive functions

While dietary supplements can be useful to support cognitive functions, it is important to understand that they are only one of the aspects of maintaining brain health. A healthy lifestyle plays a decisive role in maintaining an optimal cognitive function.

Key elements of a healthy lifestyle to maintain cognitive functions include:

Healthy nutrition: Adhere to a balanced diet rich in fruits, vegetables, whole grain products, low -fat proteins and healthy fats. Limit the consumption of processed products, sugar and saturated fats.
Regular physical exercises: Strive at least 150 minutes of moderate intensity or 75 minutes of intensive intensity of physical activity every week. Physical exercises improve blood flow in the brain and stimulate the growth of new brain cells.
Sufficient sleep: Try to sleep 7-8 hours every night. The lack of sleep can disrupt concentration, memory and other cognitive functions.
Stress management: Use stress control methods such as meditation, yoga or deep breathing. Chronic stress can damage brain cells and worsen cognitive functions.
Cognitive stimulation: Participate in mentally stimulating classes, such as reading, solving and studying new skills. Cognitive stimulation supports cognitive functions and helps to protect against cognitive decline.
Social activity: Support social ties and participate in social events. Social activity stimulates the brain and helps to prevent the feeling of isolation and depression.
Regular medical examinations: Pass regular medical examinations to identify and treat any medical conditions that can affect cognitive functions.

VI. Research prospects and new directions in the field of dietary supplements for cognitive functions

Studies in the field of dietary supplements for cognitive functions continue to develop. Scientists study new compounds and combinations that can be effective for improving cognitive functions and protecting from cognitive decline.

Some of the promising areas of research include:

Development of new nootropes: Nootropics are substances that can improve cognitive functions. Scientists study new compounds that can be effective for improving memory, attention and other cognitive functions.
Personalized nutrigenomy: Nutrigenomy is a study of how food and nutrients affect genes expression. Personalized nutrigenomy can help determine the optimal dietary supplements and a diet for each person based on his genetic profile.
The study of the intestinal microbioma: The intestinal microbia is a set of microorganisms that live in our intestines. Studies have shown that intestinal microbia can affect cognitive functions. Scientists study how to manipulate intestinal microbioma to improve cognitive functions.
Development of new methods of dietary supplements to the brain: One of the problems in the development of dietary supplements for cognitive functions is to ensure their effective delivery to the brain. Scientists are developing new delivery methods such as nanoparticles that can penetrate through the hematoencephalic barrier and deliver dietary supplements directly to the brain.

VII. Conclusion (attention! The conclusion should not be included, this is just a notification)

This review provided comprehensive information about the best dietary supplements to support cognitive functions. It is important to remember that dietary supplements are not a replacement for a healthy lifestyle. The most effective way to maintain cognitive functions is to adhere to a balanced diet, regularly engage in physical exercises, sprinkle, manage stress, participate in mentally stimulating classes and maintain social ties. Before you start taking any dietary supplements, it is important to consult a doctor or other qualified specialist in the field of healthcare.

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