Bades to improve memory: myths and reality

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Bades to improve memory: myths and reality

Section 1: Memory – the foundation of cognitive functions

Memory, being one of the key cognitive functions, determines our ability to teach, make decisions, orientation in space and time, and, in general, personality formation. It is a complex process that includes coding of information, its storage and subsequent reproduction. Memory malfunctions, whether age -related changes or the consequences of diseases, have a significant impact on the quality of life, reducing performance, social activity and independence.

1.1. Various types of memory and their functioning.

There are several classifications of memory types based on various criteria. By the duration of storage of information, they distinguish:

  • Sensory memory: Short -term retention of sensory information (visual, auditory, tactile) for a split second. Does not require conscious attention. Example: afterword from a bright source of light or an echo of the word heard.

  • Short -term memory (PDA): Temporary storage of information necessary to perform current tasks. The volume of the CCP is limited (approximately 7 +/- 2 elements). Information is held for several seconds or minutes. Example: memorizing a phone number for a set. The rehearsal (repetition) of information helps to transfer it into long -term memory.

  • Long -term memory (DP): Storage of information for an unlimited period. DP is divided into:

    • Explicit (declarative) memory: Conscious recalling of facts and events.

      • Episodic memory: Memorization of personal events and experiences associated with a certain time and place. Example: Memories of the first day at school.
      • Semantic memory: General knowledge about the world, facts, concepts, rules. Example: Knowledge of the capital of France.

    • Implicit (procedural) memory: Unconscious memorization of skills and habits.

      • Procedure memory: Removing motor skills (cycling, swimming).
      • Price: Changing the reaction to the stimulus after the previous effect of another stimulus.
      • Classic determination: Formation of associations between stimuli (Pavlov’s reflexes).
      • Non -accerative training: Changing the reaction to a repeated stimulus (addiction or sensitization).

1.2. Neurobiological foundations of memory.

Memory is not a static storage, but a dynamic process, depending on the interaction of neural networks in various areas of the brain. The following structures play a key role in the formation and storage of memory:

  • Hippocampus: It is important for the formation of new episodic and semantic memories, as well as for spatial orientation. Participates in the consolidation of memory – the process of transferring information from short -term to long -term memory. Damage to the hippocampus leads to anterograd amnesia (inability to form new memories).

  • Almond -shaped body (amygdala): He processes emotionally significant events and participates in the formation of emotional memory. Enhances the memorization of events that cause strong emotions.

  • Falls: Participate in working memory, planning, making decisions and controlling cognitive functions. Are responsible for extracting information from long -term memory and for its organization.

  • Cerebral cortex: It stores long -term memories. Different areas of the cortex are responsible for storing various types of information (for example, visual cortex – for visual images, the auditory bark – for auditory images).

  • Cerebellum: Participates in the formation of procedural memory and coordination of movements.

At the neural level, memory is formed through synaptic plasticity – the ability of synapses (contacts between neurons) to change its strength in response to activity. Long -term potentiation (LTP) is one of the main mechanisms of synaptic plasticity, which consists in increasing synaptic transmission after intensive stimulation.

1.3. Factors affecting memory.

Many factors are influenced by many factors, both external and internal. Understanding these factors is necessary to develop strategies for improving memory and preventing its deterioration.

  • Age: With age, there is a decrease in cognitive functions, including memory. This is due to a decrease in brain volume, a decrease in neurogenesis (the formation of new neurons), a deterioration in synaptic plasticity and the accumulation of damage in neurons.

  • Genetics: A genetic predisposition plays a role in cognitive abilities, including memory. However, genetics is not a decisive factor, and lifestyle can have a significant effect on cognitive health.

  • Health: Various diseases can negatively affect memory. These include:

    • Neurodegenerative diseases: Alzheimer’s disease, Parkinson’s disease, dementia with Levy Taurus.
    • Cardiovascular diseases: Stroke, atherosclerosis.
    • Endocrine diseases: Hypothyroidism, diabetes mellitus.
    • Mental disorders: Depression, anxiety disorders.
    • Infectious diseases: Encephalitis and meningitis.

  • Life: Lifestyle has a significant effect on cognitive health. Important factors:

    • Nutrition: A balanced diet, rich in antioxidants, vitamins and minerals, is necessary to maintain brain health.
    • Physical activity: Regular physical exercises improve blood circulation in the brain and stimulate neurogenesis.
    • Dream: A sufficient sleep is necessary for the consolidation of memory.
    • Mental activity: Regular mental activity (reading, solving problems, studying a new one) stimulates cognitive functions and supports synaptic plasticity.
    • Social activity: Communication with other people and participation in social life stimulates cognitive functions and reduce the risk of dementia.
    • Stress: Chronic stress negatively affects memory, worsening the functioning of the hippocampus.
    • Bad habits: Smoking and alcohol abuse negatively affect cognitive health.

  • Medicines: Some drugs can have a negative effect on memory. These include:

    • Anticholinergic drugs: Used to treat allergies, asthma, urinary incontinence.
    • Benzodiazepines: Used to treat anxiety and insomnia.
    • Some antidepressants.
    • Some drugs for the treatment of cardiovascular diseases.

Section 2: Bad to improve memory: what is it?

Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances, designed for direct intake with food or introduction into food products in order to enrich the ration with individual food or biologically active substances or complexes of such substances. They are not drugs and are not intended for the treatment of diseases. Bades can be produced in various forms: tablets, capsules, powders, liquids.

2.1. Classification of dietary supplement to improve memory.

Bades, positioned as means for improving memory, can be classified according to various criteria, depending on their composition and the alleged mechanism of action.

  • Vitamins and minerals: B vitamins B (B1, B6, B12), vitamin E, vitamin C, magnesium, zinc, iron.

  • Plant extracts: Ginkgo biloba extract, GOTU COLA extract, BAKOP Monier extract, ginseng extract.

  • Amino acids: L-Carnitine, L-lutamine, Taurin.

  • Omega-3 fatty acids: Docosahexaenic acid (DHA), eicosapentaenic acid (EPA).

  • Phospholippide: Phosphateidix and phospatidholin.

  • Other substances: Coenzyme Q10, piracetam (prohibited in some countries as dietary supplements), choline.

2.2. The declared mechanisms of action.

Manufacturers of dietary supplements to improve memory often claim various mechanisms of action aimed at improving cognitive functions. However, it is important to note that not all stated mechanisms of action are confirmed by scientific research.

  • Improving blood circulation in the brain: Some dietary supplements, such as ginkgo biloba extract, allegedly improve blood circulation in the brain, which can help improve cognitive functions.

  • Protection of neurons from damage: Antioxidants, such as vitamin E and vitamin C, can protect neurons from damage caused by free radicals.

  • Improving synaptic transmission: Phospholipids, such as phosphatidylserin, are components of cell membranes and can improve synaptic transmission.

  • Neurogenesis stimulation: Some dietary supplements, such as Kurkumin, allegedly stimulate neurogenesis – the formation of new neurons in the brain.

  • Improving energy metabolism in the brain: Coenzym Q10 is involved in energy metabolism and can improve the functioning of mitochondria in neurons.

  • Increasing the level of neurotransmitters: Some dietary supplements, such as choline, are the predecessors of neurotransmitters (for example, acetylcholine) who play an important role in memory and training.

2.3. Regulatory regulation of dietary supplements.

Unlike medicines, dietary supplements do not pass strict clinical trials before entering the market. In most countries, the regulation of dietary supplements is less rigid than the regulation of drugs. This means that dietary supplement manufacturers are not required to prove their effectiveness and safety to the same extent as drug manufacturers.

In Russia, dietary supplements are subject to state registration and must comply with the requirements of the technical regulations of the Customs Union “On food safety” and “food products in terms of its labeling.” Rospotrebnadzor monitors the compliance of dietary supplements with safety and quality requirements. However, an examination of the effectiveness of dietary supplements is not carried out.

It is important to remember that the presence of a certificate of state registration of dietary supplements does not guarantee its effectiveness. This only means that the dietary supplement meets the safety requirements.

Section 3: Scientific data on the effectiveness of dietary supplement to improve memory.

The effectiveness of dietary supplement to improve memory is the subject of numerous discussions and research. The research results are often contradictory, and it is not always possible to get unambiguous conclusions. It is important to critically evaluate scientific data and take into account the methodological features of research.

3.1. Vitamins and minerals.

  • B vitamins B: B vitamins deficiency can negatively affect cognitive functions, including memory. However, studies that evaluate the effects of group B vitamins in memory in people with a normal level of vitamins have given ambiguous results. Some studies have shown a slight improvement in cognitive functions in the elderly, others did not reveal any effect.

  • Vitamin E: Vitamin E is an antioxidant and can protect neurons from damage. However, studies that evaluate the effects of vitamin E for memory have not shown convincing results. Some studies have revealed a slight decrease in the risk of dementia in people taking vitamin E, others did not reveal any effect.

  • Vitamin C: Vitamin C is also an antioxidant and can protect neurons from damage. However, studies that evaluate the effects of vitamin C for memory did not show convincing results.

  • Magnesium: Magnesium plays an important role in the work of the nervous system and can affect memory. Some animal studies have shown that magnesium additives can improve memory. However, studies in public gave ambiguous results.

  • Zinc: Zinc plays an important role in the brain and can affect memory. Zinc deficiency can negatively affect cognitive functions. However, studies that evaluate the influence of zinc additives did not show convincing results.

  • Iron: Iron deficiency can lead to anemia and deterioration of cognitive functions, including memory. Iron additives can improve cognitive functions in people with iron deficiency. However, studies that evaluate the influence of iron additives in memory in people with a normal level of iron did not show convincing results.

3.2. Plant extracts.

  • Ginkgo biloba extract: Ginkgo biloba extract is one of the most studied plant extracts used to improve memory. It presumably improves blood circulation in the brain and protects neurons from damage. Research results are ambiguous. Some studies have shown that ginkgo biloba extract can improve memory and cognitive functions in people with Alzheimer’s disease and vascular dementia. Other studies did not reveal any effect or showed only a slight improvement. Studies-analyzes showed that ginkgo biloba extract can be effective for improving cognitive functions in people with dementia, but additional studies are needed to confirm these results.

  • Gotu Cola extract: Gotu Cola extract (Asian centella) is traditionally used in Ayurvedic medicine to improve memory and cognitive functions. It presumably improves blood circulation in the brain and has antioxidant properties. Some studies have shown that Gotu Cola extract can improve memory and cognitive functions in healthy people and in people with Alzheimer’s disease. However, additional studies are needed to confirm these results.

  • Bacopa Monier Extract: Monier Bakop extract is traditionally used in Ayurvedic medicine to improve memory and cognitive functions. It presumably improves synaptic transmission and has antioxidant properties. Some studies have shown that Bakop Monier can improve memory and cognitive functions in healthy people and in older people. However, additional studies are needed to confirm these results.

  • Ginseng extract: Ginseng extract is known for its adaptogenic properties and can improve cognitive functions. It presumably improves blood circulation in the brain, has antioxidant properties and improves energy metabolism in the brain. Some studies have shown that ginseng extract can improve memory and cognitive functions in healthy people and in older people. However, additional studies are needed to confirm these results.

3.3. Amino acids.

  • L-Carnitin: L-carnitine is involved in energy metabolism and can improve the functioning of mitochondria in neurons. Some studies have shown that L-carnitine can improve cognitive functions in the elderly and in people with Alzheimer’s disease. However, additional studies are needed to confirm these results.

  • L-lutamine: L-lutamine is an important neurotransmitter and can affect memory. However, studies that evaluate the influence of L-lutamine additives for memory have not shown convincing results.

  • Taurin: Taurin is an antioxidant and can protect neurons from damage. Some animal studies have shown that Taurin can improve memory. However, studies in public gave ambiguous results.

3.4. Omega-3 fatty acids.

  • DHK and EPA: Omega-3 fatty acids are important components of cell membranes and can affect cognitive functions. DGK is the main structural component of the brain. Studies have shown that the supplements of omega-3 fatty acids can improve cognitive functions in older people with moderate cognitive impairment. However, research on healthy people gave ambiguous results. Some studies have revealed a slight improvement in memory and attention, others did not reveal any effect. Studies-analyzes showed that omega-3 fatty acids can be useful for maintaining cognitive health, but additional studies are needed to determine the optimal dose and duration of admission.

3.5. Phospholippis.

  • Phosphateidixine: Phosphatidylserin is a component of cell membranes and can improve synaptic transmission. Some studies have shown that phosphatidylserin can improve memory and cognitive functions in older people with moderate cognitive impairment. However, additional studies are needed to confirm these results.

  • Phosphatidylcholine: Phosphatidylcholine is the predecessor of acetylcholine, neurotransmitter, who plays an important role in memory and training. However, studies that evaluate the influence of phosphatidylcholine additives as a memory have not shown convincing results.

3.6. Other substances.

  • Coenzim q10: Coenzym Q10 is involved in energy metabolism and can improve the functioning of mitochondria in neurons. Some studies have shown that Coenzyme Q10 can improve cognitive functions in people with neurodegenerative diseases. However, additional studies are needed to confirm these results.

  • Piracetam: Piracetam is a nootropic drug that supposedly improves cognitive functions. It is prohibited in some countries as dietary supplements. Some studies have shown that piracetam can improve memory and cognitive functions in people with dementia. However, additional studies are needed to confirm these results. It should be noted that piracetam has a number of side effects and contraindications, and its use should be carried out under the supervision of a doctor.

  • Kholin: Kholin is the predecessor of acetylcholine, neurotransmitter, who plays an important role in memory and training. Some studies have shown that choline additives can improve cognitive functions in people with Alzheimer’s disease. However, additional studies are needed to confirm these results.

Section 4: Myths about dietary supplement to improve memory.

Around the dietary supplements to improve memory there are many myths that mislead consumers and lead to unjustified expectations. It is important to distinguish the truth from fiction and critically evaluate advertising promises.

4.1. Myth 1: Dietary supplements are a safe and effective alternative to drugs.

Reality: dietary supplements are not drugs and are not intended for the treatment of diseases. Unlike drugs, dietary supplements do not go through strict clinical trials, and their effectiveness and safety are not always confirmed by scientific research. Although dietary supplements are usually considered safe subject to recommended doses, they can cause side effects and interact with drugs. If there are diseases affecting memory, you must consult a doctor to receive qualified medical care. Self -medication can be dangerous to health.

4.2. Myth 2: All dietary supplements to improve memory are equally effective.

Reality: the effectiveness of dietary supplement to improve memory depends on their composition, dose, quality of raw materials and individual characteristics of the body. Different dietary supplements have different mechanisms of action and can have different effects on cognitive functions. Some dietary supplements can be effective for some people and ineffective for others. It is important to choose dietary supplements on the basis of scientific data and recommendations of specialists.

4.3. Myth 3: Bades can completely restore memory lost due to age or illness.

Reality: dietary supplements are not a miraculous tool and cannot completely restore memory lost due to age or illness. They can only have a supporting effect and improve cognitive functions to a certain extent. If there are serious memory disorders, you must consult a doctor for diagnosis and treatment.

4.4. Myth 4: The larger the dose of dietary supplements, the better the effect.

Reality: Exceeding the recommended doses of dietary supplements does not lead to an improvement in the effect, but, on the contrary, can cause side effects and negatively affect health. It is important to strictly observe the recommended doses and not exceed them.

4.5. Myth 5: Bades have no side effects.

Reality: dietary supplements, like any other biologically active substances, can cause side effects, especially when the recommended doses are exceeded or with individual intolerance to components. The most common side effects of dietary supplements include:

  • Gastrointestinal disorders (nausea, vomiting, diarrhea, constipation).
  • Allergic reactions (rash, itching, urticaria).
  • Headache.
  • Insomnia.
  • Increasing blood pressure.

4.6. Myth 6: If dietary supplements are sold in a pharmacy, then it is effective and safe.

Reality: the sale of dietary supplements in the pharmacy does not guarantee its effectiveness and safety. Pharmacies are required to sell only dietary supplements that have passed state registration and meet the requirements of security. However, an examination of the effectiveness of dietary supplements is not carried out. Therefore, before buying dietary supplements, you need to independently study information about it and consult a specialist.

Section 5: Alternative and proven methods of improving memory.

In addition to dietary supplements, there are other, more effective and scientifically sound methods of improving memory. These methods are based on a change in lifestyle and training cognitive functions.

5.1. A healthy lifestyle.

  • Balanced nutrition: A diet rich in fruits, vegetables, whole grain products, fish and nuts is necessary to maintain brain health and cognitive functions. It is important to limit the consumption of saturated fats, trans fats, sugar and processed products.

  • Regular physical activity: Physical exercises improve blood circulation in the brain, stimulate neurogenesis and reduce the risk of dementia. It is recommended to engage in moderate physical activity at least 150 minutes a week.

  • Sufficient sleep: Sleep is necessary for the consolidation of memory and restoration of cognitive functions. It is recommended to sleep at least 7-8 hours a day.

  • Stress management: Chronic stress negatively affects memory. It is necessary to learn to effectively cope with stress using methods of relaxation, meditation, yoga or other techniques.

  • Refusal of bad habits: Smoking and alcohol abuse negatively affect cognitive health.

5.2. Cognitive training.

  • Memory training: There are various exercises and games aimed at training memory. These include:

    • Memorization of lists of words or objects.
    • The study of new languages.
    • Chess game or other logical games.
    • Solution of crosswords and puzzles.
    • Using the technique of mnemonics.

  • Particular training: Exercises for concentration and switching attention help to improve cognitive functions.

  • Thinking training: The solution of problems requiring critical thinking and analysis of information contributes to the development of cognitive abilities.

5.3. Mnemonics.

Mnemics are special techniques and methods that facilitate the memorization of information by creating associations and images. They are based on the use of various types of memory, such as visual, auditory and kinesthetic.

  • Association method: Binding new information to already known information.
  • Visualization method: Creation of bright and memorable images.
  • RIPHM and rhythm method: Memorization of information using rhymed lines or rhythmic patterns.
  • Method of places (Loci): Binding information with certain places or objects in a familiar space.
  • Acronyms and abbreviations method: The use of the first letters of words to create an easily memorable reduction.

5.4. Change in lifestyle and environment.

  • Organization of workspace: The creation of a convenient and organized working space helps to reduce distracting factors and improve concentration.

  • Using reminders and calendars: Reminders and calendars help not to forget about important tasks and meetings.

  • Posts: Record of important information helps to remember it and avoid forgetfulness.

  • Establishment of the daily routine: Regular daily routine helps stabilize cognitive functions and improve sleep.

Section 6: risks and side effects of dietary supplement to improve memory.

Despite the fact that dietary supplements are often positioned as safe products, they can cause side effects and interact with drugs. It is important to know about possible risks and consult a doctor before starting dietary supplements.

6.1. Possible side effects.

Side effects of dietary supplements to improve memory vary depending on their composition and individual characteristics of the body. The most common side effects include:

  • Gastrointestinal disorders: Nausea, vomiting, diarrhea, constipation, abdominal pain.
  • Allergic reactions: Raw, itching, urticaria, Quincke’s edema.
  • Headache: Dizziness, ears.
  • Insomnia: Sleep violation.
  • Changing blood pressure: Increase or decrease in blood pressure.
  • Interaction with drugs: Some dietary supplements can interact with drugs, enhancing or weakening their effect.

6.2. Interaction with drugs.

Some dietary supplements can interact with drugs, changing their pharmacokinetics and pharmacodynamics. This can lead to undesirable side effects or reducing the effectiveness of drug treatment. With the simultaneous administration of dietary supplements and drugs, it is necessary to consult a doctor.

Examples of the interaction of dietary supplements with drugs:

  • Ginkgo biloba extract: It can enhance the effect of anticoagulants (for example, warfarin) and increase the risk of bleeding.
  • Ginseng: It can interact with antidepressants and anticoagulants.
  • St. John’s wort: It can interact with antidepressants, anticoagulants, contraceptives and other drugs.

6.3. The risk of an overdose.

Exceeding the recommended doses of dietary supplements does not lead to an improvement in the effect, but, on the contrary, can cause side effects and negatively affect health. It is important to strictly observe the recommended doses and not exceed them.

6.4. Individual intolerance.

Some people may observe individual intolerance to individual components of dietary supplements, manifested in the form of allergic reactions or other side effects. If any undesirable symptoms appear after taking the dietary supplement, it is necessary to stop taking it and consult a doctor.

6.5. Quality of dietary supplements.

The quality of dietary supplements can vary depending on the manufacturer and the country of production. Some dietary supplements may contain impurities that are not indicated on the label, or contain active substances in insufficient quantities. When buying dietary supplements, you need to choose trusted manufacturers and pay attention to quality certificates.

Section 7: who should avoid admission of dietary supplement to improve memory.

Reception of dietary supplements to improve memory is not always appropriate and can be contraindicated in some cases.

7.1. Pregnant and lactating women.

Pregnant and lactating women should avoid taking dietary supplement to improve memory, since their safety for the fetus and infants has not been established.

7.2. Children and adolescents.

Children and adolescents are not recommended to take dietary supplements to improve their memory without consulting a doctor. Cognitive functions at this age are in development, and interference in this process can be unpredictable.

7.3. People with chronic diseases.

People with chronic diseases (cardiovascular, endocrine, mental) should consult a doctor before taking dietary supplements to improve memory, as they can interact with drugs and worsen the course of the disease.

7.4. People taking drugs.

People taking drugs need to consult a doctor before taking dietary supplement to improve memory, as they can interact with drugs and change their effect.

7.5. People with allergies.

People with allergies to any components of dietary supplements should avoid taking them.

Section 8: How to choose the right dietary supplement to improve memory.

If you decide to take dietary supplements to improve memory, you must carefully approach their choice.

8.1. Consultation with a doctor.

Before you start taking dietary supplements, to improve memory, you need to consult a doctor. The doctor will evaluate your health status, identify possible contraindications and give recommendations for the choice of the most suitable dietary supplement.

8.2. Studying the composition.

Carefully study the composition of the dietary supplement. Pay attention to active substances, their dosage and auxiliary components. Avoid dietary supplements containing substances that are contraindicated to you or cause you allergies.

8.3. The choice of a proven manufacturer.

Choose dietary supplements of trusted manufacturers with a good reputation in the market. Pay attention to the availability of quality certificates and compliance with safety requirements.

8.4. Pay attention to the reviews.

Before buying Bad, read the reviews of other consumers. However, remember that reviews can be subjective and do not always reflect the real effectiveness of dietary supplements.

8.5. Do not believe advertising.

Do not believe advertising promises promising a miraculous effect. The effectiveness of dietary supplements to improve memory is limited, and they cannot completely restore memory lost due to age or illness.

8.6. Follow the recommended doses.

Strictly observe the recommended doses of dietary supplements and do not exceed them. Exceeding the dose will not lead to an improvement in the effect, but, on the contrary, can cause side effects.

8.7. Follow your condition.

Carefully follow your condition during a dietary supplement. If any unwanted symptoms appear, stop taking it and consult a doctor.

Section 9: New studies and prospects in the field of memory improvement.

Science does not stand still, and new research is constantly conducted in the field of memory improvement. New drugs and brain effects are being developed aimed at improving cognitive functions.

9.1. New drugs.

New drugs are developed that affect various mechanisms associated with memory. These include drugs that improve synaptic transmission that protect neurons from damage, stimulating neurogenesis and improve blood circulation in the brain.

9.2. Non -invasive methods of brain stimulation.

Non -invasive methods of brain stimulation, such as transcranial magnetic stimulation (TMS) and transcranial stimulation of direct current (TSPT), can improve cognitive functions. These methods allow you to stimulate certain areas of the brain and improve their functioning.

9.3. Neurofeidbec.

Neuro

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