What dietary supplement will help improve memory and concentration - Yes Global продукция

What dietary supplements will help improve memory and concentration: review and analysis of efficiency

Chapter 1: Neuronutrients – the foundation of cognitive functions

Memory and concentration are complex cognitive processes depending on many factors, including genetics, lifestyle and nutrition. The brain, as the most energy -consuming organ, needs the constant intake of specific nutrients – neuronutrients – for optimal work. The deficiency of these substances can negatively affect cognitive functions, leading to a deterioration in memory, a decrease in concentration of attention and mental fatigue. Biologically active additives (dietary supplements) can serve as a source of these necessary neuronutrients, but it is important to understand which additives are effective and safe, and how they work at the cellular level.

1.1. Kholin and its derivatives: construction blocks of acetylcholine

Kholin is a water -soluble vitamin -like nutrient playing a key role in the synthesis of acetylcholine, one of the most important neurotransmitters participating in the processes of learning, memorization and attention. Acetylcholine transmits signals between nerve cells, ensuring the normal functioning of memory and cognitive functions.

Holina sources: The choline diet is contained in eggs, liver, beef, fish, soy and broccoli. However, it can be difficult to get enough choline only from food, especially for people with certain dietary restrictions or an increased need.
Dietary dietary supplements with Kholin:
- Choline bitartrate: The most common form of choline in dietary supplements. It is well absorbed, but less effective for increasing the level of choline in the brain than other forms.
- Citicolin (CDP-Holin): It is converted into choline and citidine, which are necessary for the synthesis of phosphatidylcholine, an important component of cell membranes of the brain. Citicoline has nootropic properties, improving memory, attention and cognitive functions, especially in older people and patients with cognitive impairment. It can also contribute to recovery after a stroke.
- Alfa-GFH (Alpha-GPC): The predecessor of acetylcholine, which quickly and effectively increases its level in the brain. Alfa-CFH is often used by athletes and students to increase mental and physical performance. It can also improve memory and learning.
The mechanism of action: Kholin and its derivatives are involved in the synthesis of acetylcholine, support the structure of cell membranes and participate in the transmission of nerve impulses. Improving the cholinergic neurotransmission helps to improve cognitive functions, especially memory and attention.

1.2. Omega-3 fatty acids: food for the brain

Omega-3 fatty acids, especially eicopascentenic (EPA) and nonsense (DHA) acids, are indispensable fats that play an important role in the structure and function of the brain. DHA is a significant part of the cell membranes of the brain, ensuring their flexibility and fluidity, which is necessary for the effective transmission of nerve impulses.

Omega-3 sources: Fat fish (salmon, mackerel, herring), fish oil, linseed oil, chia seeds and walnuts.
Bades with omega-3: Fish oil, krill oil, vegetarian sources Omega-3 (algae oil).
The mechanism of action:
- Structural support: DHA is the main structural component of the cell membranes of the brain, ensuring their flexibility and fluidity.
- Anti -inflammatory action: Omega-3 fatty acids have anti-inflammatory properties that can protect the brain from damage caused by inflammation.
- Improving blood circulation: Omega-3 fatty acids contribute to the improvement of blood circulation in the brain, providing it with a sufficient amount of oxygen and nutrients.
- Neuroprotection: Omega-3 fatty acids can protect nerve cells from damage and death.
Clinical research: Studies show that the use of omega-3 fatty acids can improve memory, attention and other cognitive functions, especially in elderly people and patients with Alzheimer’s disease. Also, omega-3 fatty acids can help reduce the risk of depression and anxiety.

1.3. B vitamins B: Copactors for neurotransmitters and energy metabolism

B vitamins play an important role in the energy metabolism of the brain and the synthesis of neurotransmitters. B vitamins deficiency can lead to a deterioration in cognitive functions, fatigue and depression.

Vitamin B1 (TIAMIN): It is necessary for glucose metabolism, the main source of energy for the brain. Tiamine deficiency can lead to impaired memory and confusion of consciousness.
Vitamin B3 (Niacin): Participates in the energy exchange and synthesis of neurotransmitters.
Vitamin B5 (pantotenic acid): It is necessary for the synthesis of Coenzyme A, which plays an important role in the energy exchange and synthesis of acetylcholine.
Vitamin B6 (Pyridoxin): Participates in the synthesis of neurotransmitters, such as serotonin, dopamine and GABA. Vitamin B6 deficiency can lead to depression, anxiety and deterioration of cognitive functions.
Vitamin B9 (folic acid): It is necessary for the synthesis of DNA and RNA, as well as for the metabolism of homocysteine. A high level of homocysteine is associated with an increased risk of dementia.
Vitamin B12 (cobalamin): It is necessary to maintain the health of nerve cells and the synthesis of myelin, the protective membrane of the nerve fibers. Vitamin B12 deficiency can lead to irreversible damage to the nervous system and cognitive disorders.
Bades with vitamins of group B: Complexes of B vitamins, methyl-B12, methylphulatory.
The mechanism of action: B vitamins are involved in the energy metabolism of the brain, the synthesis of neurotransmitters, the protection of nerve cells and a decrease in homocysteine levels. Maintaining the optimal level of group B vitamins is necessary for the normal functioning of the brain and cognitive functions.

1.4. Magnesium: nervous system regulator

Magnesium is an important mineral that is involved in more than 300 enzymatic reactions in the body, including those that are necessary for the normal functioning of the nervous system and the brain. Magnesium regulates the transmission of nerve impulses, reduces the excitability of nerve cells and protects them from damage.

Sources of magnesium: Green sheet vegetables, nuts, seeds, legumes and whole cereals.
Dietary dietary supplements with magnesium: Magnesium glycinate, magnesium tronate, magnesium citrate. Magnesium tronate has a greater bioavailability for the brain.
The mechanism of action:
- Regulation of neurotransmissions: Magnesium regulates the activity of NMDA receptors that play an important role in training and memory.
- Non -Virotoxicity Protection: Magnesium protects the nerve cells from damage caused by glutamate, neurotransmitter, which can be toxic in high concentrations.
- Reducing stress and anxiety: Magnesium has a calming effect and can help reduce stress and anxiety, which can negatively affect cognitive functions.
- Improvement: Magnesium can help improve the quality of sleep, which is important to restore cognitive functions.
Clinical research: Studies show that the use of magnesium can improve memory, attention and other cognitive functions, especially in people with magnesium deficiency.

Chapter 2: Plant adaptogens and nootropics

Plant adaptogens and nootropics are natural substances that can improve cognitive functions, reduce stress and increase the body’s resistance to adverse factors. They have various mechanisms of action, including antioxidant, anti -inflammatory and neuroprotective properties.

2.1. Ginkgo biloba: improving blood circulation and antioxidant protection

Ginkgo biloba is an extract of ginkgo leaves, which is widely used to improve memory and cognitive functions. It contains flavonoids and terpenoids that have antioxidant and anti -inflammatory properties.

The mechanism of action:
- Improving blood circulation: Ginkgo bilobe expands blood vessels and improves blood circulation in the brain, providing it with a sufficient amount of oxygen and nutrients.
- Antioxidant Protection: Ginkgo biloba protects the nerve cells from damage caused by free radicals.
- Neuroprotection: Ginkgo biloba can protect the nerve cells from damage and death.
Clinical research: Studies show that the use of ginkgo bilobe can improve memory, attention and other cognitive functions, especially in elderly people and patients with Alzheimer’s disease. However, the results of the studies are contradictory, and additional studies are needed to confirm the effectiveness of the ginkgo biloba.

2.2. Ginseng: increased energy and concentration

Ginseng is an adaptogenic plant that is used in traditional Chinese medicine to increase energy, concentration and stress resistance. It contains ginzenosides that have various biological effects, including antioxidant, anti -inflammatory and neuroprotective properties.

The mechanism of action:
- Increase in energy: Ginseng can increase energy level and reduce fatigue.
- Improving concentration: Ginseng can improve attention concentration and mental performance.
- Reducing stress: Ginseng can help reduce stress and anxiety.
- Neuroprotection: Ginseng can protect the nerve cells from damage and death.
Clinical research: Studies show that the use of ginseng can improve memory, attention and other cognitive functions, especially in healthy people and patients with chronic fatigue syndrome.

2.3. BAKOP Monieri: Improving memory and learning

Bakop Monieri is an Ayurvedic plant that is used to improve memory, learning and cognitive functions. It contains bacosides that have antioxidant, anti -inflammatory and neuroprotective properties.

The mechanism of action:
- Improvement of cholinergic neurotransmissance: Bakop Monieri can increase the level of acetylcholine in the brain.
- Antioxidant Protection: Bakop Monieri protects the nerve cells from damage caused by free radicals.
- Neuroprotection: Bakop Monieri can protect the nerve cells from damage and death.
Clinical research: Studies show that the use of Monieri bacopa can improve memory, learning and cognitive functions, especially in elderly people and patients with Alzheimer’s disease. The effect does not appear immediately and requires long -term intake (at least 12 weeks).

** 2.4. Rod

ola pink: decrease in fatigue and improvement of mental performance **

Rhodiola pink is an adaptogenic plant that is used to reduce fatigue, improve mental performance and increase stress resistance. It contains Rosavin and Salidroside, which have various biological effects, including antioxidant, anti -inflammatory and neuroprotective properties.

The mechanism of action:
- Reduced fatigue: Rhodiola pink can reduce fatigue and increase the level of energy.
- Improving mental performance: Rhodiola pink can improve attention concentration, memory and mental performance.
- Reducing stress: Rhodiola pink can help reduce stress and anxiety.
Clinical research: Studies show that the use of Rhodiola pink can improve mental performance, reduce fatigue and improve mood, especially in conditions of stress.

Chapter 3: Amino acids and other compounds

Some amino acids and other compounds can also have a positive effect on memory and concentration.

3.1. L-dean: reassurance and concentration

L-theanine is an amino acid that is contained in green tea. It has a calming effect and can improve attention concentration and mental performance.

The mechanism of action:
- Improving the level of GABA: L-theanine can increase the level of GABA, neurotransmitter, which has a calming effect.
- Alpha waves: L-theanine helps to increase alpha waves in the brain that are associated with relaxation and concentration.
Clinical research: Studies show that the use of L-theanine can improve attention concentration, reduce stress and improve mood, especially in combination with caffeine.

3.2. Creatine: Energy for the brain

Creatine is an amino acid that plays an important role in the energy metabolism of muscles and brain. It helps to improve mental performance, especially in conditions of stress and mental stress.

The mechanism of action:
- Raising ATP level: Creatine helps to increase the level of ATP, the main source of energy for cells.
- Neuroprotection: Creatine can protect the nerve cells from damage.
Clinical research: Studies show that the use of creatine can improve memory, attention and mental performance, especially among vegetarians and elderly people.

3.3. Acetyl-L-carnitine: Energy and neuroprotection

Acetyl-L-carnitine (Alcar) is an amino acid that is involved in energy metabolism and has neuroprotective properties.

The mechanism of action:
- Improving mitochondrial function: Alcar improves the function of mitochondria, energy stations.
- Antioxidant Protection: Alcar protects the nerve cells from damage caused by free radicals.
- Neuroprotection: Alcar can protect nerve cells from damage and death.
Clinical research: Studies show that the use of Alcar can improve memory, attention and other cognitive functions, especially in older people and patients with Alzheimer’s disease.

3.4. Piracetam and other Racetama:

Piracetam is one of the first nootropic preparations developed in the 1960s. It belongs to the class of racetams – a group of synthetic compounds, which is believed to improve cognitive functions. The mechanism of action of piracetam and other Racetam is not fully studied, but it is assumed that they affect neurotransmission, improve blood circulation in the brain and protect the nerve cells from damage.

The mechanism of action (alleged):
- Improving neurotransmissance: Racetams can affect the cholinergic, glutamatergic and other neurotransmitter systems.
- Increased plasticity of synapses: They can improve the ability of synapses (compounds between nerve cells) to change and adapt, which is necessary for training and memory.
- Improving blood circulation in the brain: Retams can help improve blood flow to the brain, providing it with oxygen and nutrients.
- Neuroprotection: Some studies show that racetams can have antioxidant and neuroprotective properties.
Other Racetama:
- Aniracetam: It is considered more powerful than piracetams and has anxiolytic (anti -alert) properties.
- Oxiracetam: It has a stimulating effect and can improve attention concentration and mental performance.
- Pramiracetam: It is considered one of the most powerful Racetams and can improve memory and learning.
- Phenylpire (Fonturacetam): It has a stimulating and anxiolytic effect and can increase physical and mental performance.

It is important to note: Retams are synthetic compounds, and their use requires caution. Before using racetams, you need to consult a doctor, especially if you have any diseases or take other medicines. The effectiveness of Racetams varies from person to person, and not all people note positive results. Racetams are not registered as drugs in most countries, including Russia, and their acquisition and use can be limited.

Chapter 4: Antioxidants and brain protection

Oxidative stress plays a significant role in the deterioration of cognitive functions. Free radicals formed during metabolism damage brain cells, which leads to a decrease in memory and concentration. Antioxidants protect the brain from these damage.

4.1. Vitamin E: Protection of cell membranes

Vitamin E is a fat -soluble antioxidant that protects cell membranes from damage caused by free radicals. It is important for brain health and cognitive functions.

The mechanism of action:
- Neutralization of free radicals: Vitamin E neutralizes free radicals, preventing oxidative stress and damage to brain cells.
- Protection of cell membranes: Vitamin E protects cell membranes from damage, supporting their structure and function.
Sources: Vegetable oils, nuts, seeds, green leafy vegetables.
Bad: Vitamin supplements are (alpha-tocopherol).

4.2. Vitamin C: antioxidant and coffeector

Vitamin C is a water -soluble antioxidant that also participates in the synthesis of neurotransmitters and collagen.

The mechanism of action:
- Neutralization of free radicals: Vitamin C neutralizes free radicals, preventing oxidative stress.
- Synthesis neurotransmitted: Vitamin C is involved in the synthesis of neurotransmitters, such as dopamine and norepinephrine.
- Strengthening the vessels: Vitamin C strengthens blood vessels, improving blood circulation in the brain.
Sources: Citrus fruits, berries, pepper, broccoli.
Bad: Vitamin C additives (ascorbic acid).

4.3. Kurkumin: anti -inflammatory and antioxidant effects

Kurkumin is an active substance contained in turmeric, spices widely used in Indian cuisine. It has powerful anti -inflammatory and antioxidant properties.

The mechanism of action:
- Anti -inflammatory action: Kurkumin reduces inflammation in the brain, which can negatively affect cognitive functions.
- Antioxidant Protection: Kurkumin neutralizes free radicals, protecting the nerve cells from damage.
- Improving neurogenesis: Kurkumin can stimulate neurogenesis, the process of formation of new nerve cells in the brain.
Bad: Additives of curcumin (usually in combination with piperin to improve absorption).

4.4. Resveratrol: aging protection

Resveratrol is a polyphenol contained in red wine, grapes and berries. It has antioxidant and anti -inflammatory properties and can protect the brain from aging.

The mechanism of action:
- Antioxidant Protection: Resveratrol neutralizes free radicals, protecting the nerve cells from damage.
- Anti -inflammatory action: Resveratrol reduces inflammation in the brain.
- Activation of sirtuins: Resveratrol can activate sirtuins, enzymes that play a role in longevity and protection against aging.
Bad: Resveratrol supplements.

Chapter 5: Practical recommendations for the choice and use of dietary supplements

When choosing and using dietary supplements to improve memory and concentration, it is important to consider several factors:

5.1. Consultation with a doctor:

Before taking any dietary supplements, you need to consult a doctor, especially if you have any diseases or you take other medicines. The doctor will help determine which dietary supplements are suitable for you, and exclude possible contraindications and interactions with drugs.

5.2. The choice of quality products:

Bad only from trusted manufacturers and in reliable stores. Pay attention to the composition of the product, the availability of quality certificates and customer reviews. Avoid fakes and poor -quality products that can be ineffective or even dangerous to health.

5.3. Dosage compliance:

Strictly observe the recommended dosage indicated on the Bad packaging. Do not exceed the dosage to avoid side effects. Start with small doses and gradually increase them, if necessary.

5.4. Accounting for individual characteristics:

The effectiveness of dietary supplements can vary from person to person. Consider your individual characteristics, such as age, health, diet and lifestyle. Choose dietary supplements that best correspond to your needs and goals.

5.5. Complex approach:

The use of dietary supplements should be part of an integrated approach to improving memory and concentration. It is also important to eat properly, regularly engage in physical exercises, sprinkle, avoid stress and maintain an active lifestyle.

5.6. Evaluation of the results:

Evaluate the results of the receipt of dietary supplements after a certain period of time (for example, after a few weeks or months). If you do not notice positive changes, consult a doctor and consider the possibility of changing the dosage or choosing another dietary supplement.

5.7. Possible side effects:

Some dietary supplements can cause side effects, such as stomach disorder, headache, insomnia or allergic reactions. In case of side effects, stop taking the dietary supplement and consult a doctor.

5.8. Interaction with drugs:

Bades can interact with some drugs by changing their effectiveness or increasing the risk of side effects. Tell your doctor about all the dietary supplements that you accept to avoid unwanted interactions.

Chapter 6: Life and Cognitive Functions

Bades can be useful for improving memory and concentration, but they are not a panacea. A healthy lifestyle plays a key role in maintaining cognitive functions.

6.1. Proper nutrition:

A balanced diet rich in fruits, vegetables, whole cereals, low -fat protein and healthy fats is necessary for brain health. Limit the use of processed products, sugar and saturated fats.

6.2. Regular physical exercises:

Physical exercises improve blood circulation in the brain, stimulate neurogenesis and reduce stress. It is recommended to engage in physical exercises of moderate intensity of at least 150 minutes a week.

6.3. Sufficient sleep:

The lack of sleep can negatively affect memory, concentration and other cognitive functions. Try to sleep at least 7-8 hours a day.

6.4. Stress management:

Chronic stress can damage the brain and worsen cognitive functions. Use stress control methods, such as meditation, yoga, breathing exercises or walking in nature.

6.5. Mental activity:

Regular mental activity helps to maintain and improve cognitive functions. Take a solution to puzzles, reading books, studying new languages or other activities that stimulate your brain.

6.6. Social activity:

Communication with friends and family, participation in social events and volunteers can improve mood, reduce stress and support cognitive functions.

6.7. Avoid smoking and alcohol abuse:

Smoking and alcohol abuse can damage the brain and worsen cognitive functions.

6.8. Regular medical examinations:

Regular medical examinations help to identify and treat diseases that can affect cognitive functions, such as high blood pressure, diabetes and depression.

Chapter 7: Prospects and future research

Studies in the field of neurosaus and cognitive improvements continue to develop, and in the future we can expect the emergence of new and more effective dietary supplements and methods for improving memory and concentration.

7.1. Personalized approaches:

In the future, we can see more personalized approaches to improving cognitive functions based on genetic tests and individual characteristics of each person.

7.2. New neuronutrients and compounds:

Researchers continue to study new neuronutrients and compounds that can have a positive effect on memory and concentration.

7.3. Brain stimulation technologies:

Brain stimulation technologies, such as transcranial magnetic stimulation (TMS) and transcranial stimulation of direct current (TSPT), can be used to improve cognitive functions.

7.4. Combinations of dietary supplements and methods:

In the future, we can see the combinations of dietary supplements and other methods such as cognitive training and brain stimulation to achieve the maximum effect.

7.5. Artificial intelligence and neuronauk:

Artificial intelligence can be used to analyze data and develop new methods for improving cognitive functions.

7.6. Preventive measures:

In the future, we can pay more attention to preventive measures to maintain cognitive functions throughout life, such as a healthy lifestyle and early diagnosis and treatment of diseases.

7.7. Ethical questions:

The development of methods for improving cognitive functions raises important ethical issues, such as accessibility, justice and potential abuse. It is important to discuss these issues and develop ethical principles for using technologies for improving cognitive functions.

7.8. Microbia and cognitive functions:

More and more studies show the relationship between intestinal microbiomas and cognitive functions. In the future, we can see dietary supplements aimed at improving the intestinal microbioma to maintain brain health.

7.9. Neuro -sparks and cognitive disorders:

Neuro -sleeping plays an important role in the development of many neurodegenerative diseases, such as Alzheimer’s disease. In the future, we can see dietary supplements and methods aimed at reducing neuro -drilling to protect the brain.

7.10. Cognitive biomarkers:

The development of biomarkers, which can accurately reflect the state of cognitive functions, will allow more accurate diagnosis and monitoring of the effectiveness of dietary supplements and other methods of improving cognitive functions.