The basics of brain and cognitive functions

The human brain is an incredibly complex organ that is responsible for a wide range of functions, including thinking, memory, training, attention, speech and emotions. These functions, together, are called cognitive functions. Maintaining brain health is crucial for general well -being and quality of life. Many factors can affect cognitive functions, including age, genetics, lifestyle (nutrition, physical exercises, sleep), as well as the presence of various diseases.

With age, changes in the structure and functions of the brain naturally occur, which can lead to a deterioration in memory, slowing down the speed of information processing and a decrease in concentration. However, not all age -related changes are inevitable, and there are ways to slow down or even turn some of them. A healthy lifestyle, including a balanced diet, regular physical exercises, sufficient sleep and mental stimulation, plays an important role in maintaining brain health. In addition, certain biologically active additives (dietary supplements) can have a positive effect on cognitive functions.

What is dietary supplements and how do they affect the brain?

Biologically active additives (dietary supplements) are products designed to supplement the diet. They can contain vitamins, minerals, amino acids, herbs and other substances. Bades are not drugs and are not intended for the treatment or prevention of diseases. However, some dietary supplements can have a positive effect on health, including brain health.

The mechanisms with which dietary supplements affect the brain can be different. Some dietary supplements have antioxidant properties and protect brain cells from damage to free radicals. Other dietary supplements improve the blood supply to the brain, which provides more effective delivery of oxygen and nutrients. The third dietary supplement affect neurotransmitters – chemicals that transmit signals between nerve cells. It is important to understand that the effectiveness of dietary supplements can vary depending on the individual characteristics of the body, dosage and duration of administration.

Overview of the most popular dietary supplements to improve brain function

Below is a detailed review of the most popular dietary supplements, which, according to research, can have a positive effect on cognitive functions. For each dietary supplement will be considered:

• The mechanism of action
• Scientific evidence of effectiveness
• Recommended dosage
• Potential side effects
• Contraindications
• User reviews (if any, although they should be perceived with caution)

Important: Before you start taking any dietary supplement, you need to consult a doctor, especially if you have any diseases or you take medicines. The information presented below is an introductory nature and is not a replacement for a consultation with a qualified medical specialist.

1. Omega-3 fatty acids (EPA and DHA)

Example of the image of omega-3 capsules

The mechanism of action: Omega-3 fatty acids, especially eicophantamentenic acid (EPA) and non-zahexaenic acid (DHA), are important structural components of cell membranes, including brain cell membranes. DHA is especially important for the development and functioning of the brain. Omega-3 fatty acids also have anti-inflammatory properties and can improve the blood supply to the brain.

Scientific evidence of effectiveness: Numerous studies have shown that omega-3 fatty acids can improve cognitive functions, especially in older people and people with mild cognitive impairment. They can also reduce the risk of developing the dementia and Alzheimer’s disease. Some studies show that omega-3 fatty acids can improve mood and reduce the symptoms of depression.

Recommended dosage: The recommended dose of omega-3 fatty acids varies depending on individual needs and health status. It is usually recommended to take 1-2 grams per day of EPA and DHA. It is important to choose high-quality Omega-3 supplements obtained from fish caught in environmentally friendly areas, and underwent cleaning of heavy metals.

Potential side effects: Omega-3 fatty acids are usually well tolerated, but in some cases side effects can cause side effects, such as stomach disorder, nausea, diarrhea and fish belching. In high doses of omega-3, fatty acids can increase the risk of bleeding, especially in people taking anticoagulants.

Contraindications: Omega-3 fatty acids are contraindicated for people with allergies to fish or seafood. With caution should be used when taking anticoagulants and before surgery.

User reviews: Reviews of users about omega-3 fatty acids are often positive. Many report an improvement in memory, concentration and mood. However, some users note side effects, such as stomach disorder and fishing.

2. Gynxgo biloba

An example of an image of the leaves of ginkgo bilobe and capsules

The mechanism of action: Ginkgo biloba is a plant extract obtained from ginkgo wood leaves. It is believed that ginkgo biloba improves blood supply to the brain, has antioxidant properties and protects brain cells from damage by free radicals. He can also influence neurotransmitters, such as acetylcholine.

Scientific evidence of effectiveness: Some studies have shown that ginkgo bilobe can improve cognitive functions, especially in people with Alzheimer’s disease and vascular dementia. It can also improve memory and concentration in healthy people. However, the results of the studies are contradictory, and additional studies are needed to confirm the effectiveness of the ginkgo biloba.

Recommended dosage: The recommended dose of ginkgo biloba is usually 120-240 mg per day, divided into two or three doses. It is important to choose standardized ginkgo biloba extracts containing 24% flavonoid glycosides and 6% of terpenic lactons.

Potential side effects: Ginkgo biloba is usually well tolerated, but in some cases it can cause side effects, such as headache, dizziness, stomach disorder and allergic reactions. Ginkgo bilobe can increase the risk of bleeding, especially in people taking anticoagulants.

Contraindications: Ginkgo biloba is contraindicated in people with increased sensitivity to the plant. With caution should be used when taking anticoagulants, anti -agents and before surgery. Not recommended for pregnant and lactating women.

User reviews: Reviews of users about ginkgo biloba are different. Some report an improvement in memory and concentration, while others do not note any effects. Some users report side effects, such as headache and dizziness.

3. Bacopa Monnieri)

An example of an image of a plant of a bacop Monier and capsules

The mechanism of action: Bakop Monier is a grass that is traditionally used in Ayurvedic medicine to improve memory and cognitive functions. It is believed that Bakop Monier has antioxidant properties, protects brain cells from damage and improves the transmission of nerve impulses. It can also increase the level of acetylcholine in the brain.

Scientific evidence of effectiveness: Studies have shown that Bakop Monier can improve memory, training and information processing speed. She can also reduce anxiety and improve mood. Bakop Monier can be especially useful for improving memory and cognitive functions in the elderly.

Recommended dosage: The recommended dose of Bakop Monier is usually 300-450 mg per day, divided into two doses. It is important to choose standardized extracts of Monier Bakopa, containing at least 50% bacosides.

Potential side effects: Bakop Monier is usually well tolerated, but in some cases it can cause side effects, such as stomach disorder, nausea, dry mouth and fatigue. Bakop Monier can interact with some drugs, so you need to consult a doctor before the start of the appointment.

Contraindications: Bakop Monier is contraindicated in people with increased sensitivity to the plant. With caution should be used during pregnancy and breastfeeding. It is not recommended to use along with drugs that inhibit the central nervous system.

User reviews: Users about Bakop Monier are often positive. Many report an improvement in memory, concentration and reduction of anxiety. However, some users note side effects, such as stomach disorder and fatigue.

4. L-theanine

An example of an image of powder or capsules L-theanine

The mechanism of action: L-theanine is an amino acid contained in tea leaves. It is believed that L-theanine has a calming effect, reduces anxiety and improves concentration. It can also increase the level of neurotransmitters, such as dopamine and serotonin.

Scientific evidence of effectiveness: Studies have shown that L-theanine can improve cognitive functions, especially in combination with caffeine. It can also reduce stress and improve sleep quality. L-theanine can be useful for improving concentration and reducing anxiety during study or work.

Recommended dosage: The recommended dose of L-theanine is usually 100-200 mg per day. L-theanine is often taken along with caffeine to improve cognitive functions and reduce anxiety caused by caffeine. The optimal ratio of L-theanine and caffeine is approximately 2: 1.

Potential side effects: L-theanine is usually well tolerated and has few side effects. In rare cases, it can cause headache or drowsiness. L-theanine can interact with some drugs, so you need to consult a doctor before the start of the appointment.

Contraindications: L-theanine is contraindicated for people with increased sensitivity to amino acid. With caution should be used during pregnancy and breastfeeding.

User reviews: Reviews of users about L-theanine are often positive. Many report a decrease in anxiety, improving the concentration and quality of sleep. Some users note that L-theanine helps them to better cope with stressful situations.

5. Acetyl-L-carnitine (Alcar)

An example of an image of powder or capsules acetyl-l-carnitine

The mechanism of action: Acetyl-L-carnitine (Alcar) is an amino acid that plays an important role in energy metabolism in cells, including brain cells. It is believed that Alcar improves the function of mitochondria, increases the level of acetylcholine and has antioxidant properties. It can also protect brain cells from damage.

Scientific evidence of effectiveness: Studies have shown that Alcar can improve cognitive functions, especially in the elderly and people with Alzheimer’s disease. He can also improve memory, mood and reduce fatigue. Alcar can be useful for improving energy metabolism in the brain and protecting cells from damage.

Recommended dosage: The recommended dose of Alcar is usually 500-2000 mg per day, divided into two or three doses. It is best to take Alcar on an empty stomach or between meals.

Potential side effects: Alcar is usually well tolerated, but in some cases it can cause side effects, such as stomach disorder, nausea, headache and insomnia. Alcar can interact with some drugs, so you need to consult a doctor before the start of the appointment.

Contraindications: Alcar is contraindicated in people with increased sensitivity to amino acid. With caution should be used for hypothyroidism and epilepsy. Not recommended for pregnant and lactating women.

User reviews: User reviews about Alcar are different. Some report an improvement in memory, mood and energy level. Others do not note any effects. Some users report side effects, such as stomach disorder and insomnia.

6. Dimethylaminoethanol (DMAE)

An example of an image of a powder or capsules DMAE

The mechanism of action: Dimethylaminoethanol (DMAE) is an amino acid that is a predecessor of acetylcholine, an important neurotransmitter that plays a role in memory, training and concentration of attention. It is believed that DMAE increases the level of acetylcholine in the brain and improves cognitive functions. It can also have antioxidant properties.

Scientific evidence of effectiveness: DMAE effectiveness studies are limited. Some studies have shown that DMAE can improve attention concentration and reduce hyperactivity in children with ADHD. However, other studies have not confirmed these results. Additional studies are needed to confirm the effectiveness of DMAE.

Recommended dosage: The recommended dose of DMAE is usually 100-500 mg per day, divided into two doses. The DMAE should start with a low dose and gradually increase it as necessary.

Potential side effects: DMAE can cause side effects, such as headache, insomnia, muscle tension, irritability and stomach disorder. DMAE can interact with some drugs, so you need to consult a doctor before the start of the appointment.

Contraindications: DMAE is contraindicated in people with epilepsy, bipolar disorder and schizophrenia. Not recommended for pregnant and lactating women.

User reviews: Users about DMAE are different. Some report an improvement in concentration and mood. Others do not note any effects. Some users report side effects such as headache and insomnia.

7. Fosphateidix (PS)

An example of an image of phosphatidylserin capsules

The mechanism of action: Phosphatidylserin (PS) is phospholipid, which is an important component of cell membranes, especially brain cell membranes. It is believed that PS improves the function of cell membranes, increases the level of neurotransmitters and improves blood supply to the brain. It can also protect brain cells from damage.

Scientific evidence of effectiveness: Studies have shown that PS can improve cognitive functions, especially in the elderly and people with Alzheimer’s disease. He can also improve memory, concentration and mood. PS can be useful for improving the function of cell membranes in the brain and protecting cells from damage.

Recommended dosage: The recommended PS dose is usually 100-300 mg per day, divided into two or three doses. PS is best taken while eating.

Potential side effects: PS is usually well tolerated, but in some cases it can cause side effects, such as stomach disorder and insomnia. PS can interact with some drugs, so you need to consult a doctor before taking the appointment.

Contraindications: PS is contraindicated for people with increased sensitivity to soy (if PS is obtained from soy). With caution should be used when taking anticoagulants. Not recommended for pregnant and lactating women.

User reviews: PS user reviews are often positive. Many report an improvement in memory, concentration and mood. However, some users note side effects, such as stomach disorder and insomnia.

8. Kholin

An example of an image of powder or choline capsules (choline)

The mechanism of action: Kholin is an indispensable nutrient that is necessary for the normal functioning of the brain and nervous system. Kholin is the predecessor of acetylcholine, an important neurotransmitter who plays a role in memory, training and concentration. Kholin is also necessary for the formation of cell membranes and the transmission of nerve impulses.

Scientific evidence of effectiveness: Studies have shown that choline can improve cognitive functions, especially in the elderly and people with Alzheimer’s disease. He can also improve memory, concentration and mood. Kholin can be useful for maintaining brain and nervous system health.

Recommended dosage: The recommended daily dose of choline varies depending on age and gender. For adult men, 550 mg per day is recommended, and for adult women – 425 mg per day. Kholin can be obtained from food, such as eggs, meat, fish and nuts. Kholin is also available in the form of additives, such as choline bartratrate, choline citrate and alpha-glycerylphosphocholin (Alpha-GPC).

Potential side effects: High doses of choline can cause side effects, such as the fish smell of the body, stomach disorder, nausea, vomiting and diarrhea. Kholin can interact with some drugs, so it is necessary to consult a doctor before taking the appointment.

Contraindications: Kholin is contraindicated in people with trimethylaminuria (fish smell syndrome). With caution should be used for diseases of the liver and kidneys. It is not recommended for pregnant and lactating women without consulting a doctor.

User reviews: Reviews of users about Holin are different. Some report an improvement in memory, concentration and mood. Others do not note any effects. Some users report side effects, such as the fish smell of the body and the stomach disorder.

9. Curcumin

An example of the image of the turmeric powder and karkumin capsules

The mechanism of action: Kurkumin is an active substance contained in turmeric, spices widely used in Indian cuisine. Kurkumin has powerful antioxidant and anti -inflammatory properties. It is believed that Kurkumin protects brain cells from damage, improves blood supply to the brain and stimulates the growth of new neurons.

Scientific evidence of effectiveness: Studies have shown that Kurkumin can improve cognitive functions, especially in the elderly and people with Alzheimer’s disease. He can also improve memory, mood and reduce the risk of depression. Kurkumin can be useful for protecting the brain from damage and stimulating the growth of new neurons.

Recommended dosage: Kurkumin is poorly absorbed by the body, so it is recommended to take it along with piperin, a substance contained in black pepper, which improves the absorption of turskumin. The recommended dose of curcumin is usually 500-2000 mg per day, divided into two or three doses. It is important to choose the additives of curcumin with high bioavailability containing pipin or other substances that improve assimilation.

Potential side effects: Kurkumin is usually well tolerated, but in some cases it can cause side effects, such as stomach disorder, nausea and diarrhea. Kurkumin can interact with some drugs, so you need to consult a doctor before the start of the appointment.

Contraindications: Kurkumin is contraindicated in people with gallstone disease and obstruction of the biliary tract. With caution should be used when taking anticoagulants. Not recommended for pregnant and lactating women.

User reviews: Users about turmeric users are often positive. Many report an improvement in mood, reduce pain and inflammation. Some users note an improvement in cognitive functions. However, some users note side effects, such as stomach disorder.

10. Rhodiola pink (Rhodiola rosea)

An example of an image of a plant of Rodiola pink and capsules

The mechanism of action: Rhodiola pink is an adaptogenic plant that helps the body adapt to stress. It is believed that Rhodiola pink reduces fatigue, improves the mood and concentration of attention. It can also increase the level of neurotransmitters, such as serotonin and dopamine.

Scientific evidence of effectiveness: Studies have shown that Rodiula Pink can improve cognitive functions, especially during stress. It can also reduce fatigue, improve mood and reduce the symptoms of depression. Rhodiola pink can be useful for improving cognitive functions and reducing stress during periods of increased mental stress.

Recommended dosage: The recommended dose of Rodiola is usually 100-600 mg per day, divided into two doses. It is important to choose the standardized Rhodiola pink extracts containing at least 3% of rosavines and 1% salidroside.

Potential side effects: Rhodiola pink is usually well tolerated, but in some cases it can cause side effects, such as insomnia, irritability and headache. Rhodiola pink can interact with some drugs, so it is necessary to consult a doctor before the start of the appointment.

Contraindications: Rhodiola pink is contraindicated for people with increased sensitivity to the plant. With caution should be used during pregnancy and breastfeeding. It is not recommended to use together with drugs that stimulate the central nervous system.

User reviews: Reviews of users about Rodiola Pink is often positive. Many report a decrease in fatigue, improving mood and concentration. Some users note that Rhodiola Pink helps them to better cope with stressful situations.

11. Ginseng

An example of an image of a ginseng root and capsules

The mechanism of action: Ginseng is another adaptogenic plant that is traditionally used in Chinese medicine to improve energy, cognitive functions and general health. It is believed that ginseng improves blood supply to the brain, has antioxidant properties and affects neurotransmitters. There are different types of ginseng, such as American ginseng (Panax Quinquefolius) and Asian ginseng (Panax Ginseng), which can have slightly different effects.

Scientific evidence of effectiveness: Some studies have shown that ginseng can improve memory, concentration and reaction rate. He can also reduce fatigue and improve mood. However, the results of the studies are contradictory, and additional studies are needed to confirm the effectiveness of ginseng.

Recommended dosage: The recommended dose of ginseng varies depending on the type of ginseng and the concentration of active substances. It is usually recommended to take 200-400 mg per day of ginseng extract containing 4-7% ginsenosides. It is not recommended to take ginseng for a long time without interruptions.

Potential side effects: Ginseng can cause side effects, such as insomnia, nervousness, headache, stomach disorder and an increase in blood pressure. Ginseng can interact with some drugs, such as anticoagulants and antidepressants, so you need to consult a doctor before taking the appointment.

Contraindications: Ginseng is contraindicated for people with high blood pressure, insomnia, autoimmune diseases and bleeding. Not recommended for pregnant and lactating women.

User reviews: Reviews of users about ginseng are different. Some report an improvement in energy, concentration and mood. Others do not note any effects. Some users report side effects, such as insomnia and nervousness.

Other dietary supplements and substances studied on the subject of effect on the brain

In addition to the above, there are many other dietary supplements and substances that are studied on the subject of their potential effect on cognitive functions. Some of them include:

• Creatine: It is mainly known for its role in building muscle, but can also have a positive effect on cognitive functions, especially on memory and speed of information processing.
• B vitamins B: Especially vitamins B6, B9 (folic acid) and B12 are important for the health of the nervous system and cognitive functions. The deficiency of these vitamins can lead to a deterioration in memory and concentration.
• Magnesium: It is necessary for the normal functioning of the brain and the nervous system. Magnesium deficiency can cause anxiety, depression and memory deterioration.
• Zinc: It is important for the operation of the immune system and cognitive functions. Zinc deficiency can lead to a deterioration in memory and concentration.
• Noopept: Synthetic nootropus, which can improve memory, training and concentration of attention.
• Piracetam: Another synthetic nootropus that can improve cognitive functions, especially in people with cognitive impairment. (Piracetam – a drug, not dietary supplements. It is necessary to prescribe a doctor.)

It is important to note that the studies of these substances are ongoing, and additional data is needed to confirm their effectiveness and safety.

The importance of an integrated approach to improving brain function

When improving brain function, it is important to adhere to an integrated approach, which includes not only the intake of dietary supplements, but also other factors, such as:

• Healthy nutrition: A balanced diet rich in fruits, vegetables, whole grain products and healthy fats is necessary for brain health.
• Regular physical exercises: Exercise