Effective dietary supplements for cognitive functions

Effective dietary supplements for cognitive functions: detailed review, scientific foundations and practical application

Part 1: Understanding of cognitive functions and their meaning

1. Determination of cognitive functions: Cognitive functions cover a wide range of mental processes that allow us to perceive, process, remember and use information. They include:

   • Attention: The ability to concentrate on a specific task or stimulus, ignoring distracting factors. There are sustainable attention (the ability to maintain concentration for a long time), selective attention (the ability to filter unnecessary information) and divided attention (the ability to perform several tasks at the same time).
   • Memory: The ability to store and extract information. Distinguish between short -term memory (holding information for a short period of time), long -term memory (storage of information for a long period of time) and working memory (the ability to manipulate information in short -term memory).
   • Language: The ability to understand and use the language, including reading, writing, speech and understanding of speech.
   • Executive functions: Complex cognitive processes that allow us to plan, organize, make solutions, solve problems and control our actions. These include: cognitive flexibility (the ability to switch between different tasks or ways of thinking), inhibition (the ability to suppress impulsive reactions) and planning (the ability to develop a strategy to achieve a goal).
   • Visual-spatial perception: The ability to perceive and interpret information about space and objects in space.

2. The value of cognitive functions for the quality of life: Healthy cognitive functions are necessary for successful functioning in all aspects of life:

   • Success in study and work: Strong cognitive skills, such as attention, memory and executive functions, are critical of training, solving problems, making solving and fulfilling work tasks.
   • Social interactions: Cognitive functions, such as understanding of speech and social perception, play an important role in communication and constructing relationships.
   • Independence and independence: Healthy cognitive functions are necessary for managing finances, driving a car, cooking and other everyday tasks that ensure independence and independence.
   • Psychological well -being: Cognitive functions affect our mood, self -esteem and the ability to cope with stress.

3. Factors affecting cognitive functions: Cognitive functions are affected by numerous factors, including:

   • Age: With age, cognitive functions, such as the speed of information processing and memory, can gradually decrease.
   • Genetics: A genetic predisposition can affect the risk of cognitive impairment, such as Alzheimer’s disease.
   • Life: Unhealthy habits, such as smoking, alcohol abuse, lack of physical activity and poor nutrition, can negatively affect cognitive functions.
   • Diseases: Some diseases, such as cardiovascular diseases, diabetes, depression and Alzheimer’s disease, can cause cognitive impairment.
   • Stress: Chronic stress can negatively affect cognitive functions, especially to memory and executive functions.
   • Head injuries: Traumatic damage to the brain can lead to long -term cognitive disorders.
   • Lack of sleep: The lack of sleep can negatively affect attention, memory and mood.
   • Nutrient deficiency: A deficiency of certain nutrients, such as B vitamins, omega-3 fatty acids and iron, can worsen cognitive functions.

4. Strategies for maintaining and improving cognitive functions: There are various strategies that can help maintain and improve cognitive functions:

   • Healthy nutrition: A balanced diet rich in fruits, vegetables, whole grains, low -fat protein and healthy fats can provide the brain with the necessary nutrients for optimal work.
   • Regular physical activity: Physical exercises improve blood circulation in the brain and contribute to the growth of new neurons.
   • Cognitive training: Exercises for the brain, such as crosswords, Sudoku, chess and memory games, can help preserve and improve cognitive skills.
   • Sufficient sleep: Compliance with sleep mode and providing enough sleep (7-8 hours a day) are important for the optimal cognitive function.
   • Stress management: Stress management methods, such as meditation, yoga and deep breathing, can help reduce the negative effect of stress on cognitive functions.
   • Social activity: Maintaining social ties and participation in social events can stimulate the brain and improve cognitive functions.
   • Avoiding bad habits: Refusal of smoking and restriction of alcohol consumption can protect the brain from damage.
   • Bad for cognitive functions: Some biologically active additives (dietary supplements) can have a positive effect on cognitive functions.

Part 2: Review of effective dietary supplements for cognitive functions

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

   • The mechanism of action: DHA (non -zahexaenoic acid) is the main structural component of cell membranes of the brain and plays an important role in the transmission of nerve impulses. EPA (eicosapentaenoic acid) has anti -inflammatory properties that can protect the brain from damage. Omega-3 fatty acids also improve blood circulation in the brain and stimulate the growth of new neurons.
   • Scientific data: Numerous studies have shown that the supplements of omega-3 fatty acids can improve memory, attention and speed of information processing, especially in older people and people with mild cognitive disorders.
   • Recommended dosage: The recommended dosage of DHA and EPA varies depending on human needs, but usually ranges from 1000 to 2000 mg per day. It is important to choose high -quality additives that have been cleaned of heavy metals and other contaminants.

2. Creatine:

   • The mechanism of action: Creatine is a natural compound that plays an important role in energy metabolism in cells, including brain cells. It increases the level of phosphocratin in the brain, which is a source of energy for neurons.
   • Scientific data: Studies have shown that creatine supplements can improve memory, attention and speed processing, especially in conditions of stress or lack of sleep.
   • Recommended dosage: The recommended dosage of creatine is usually 3-5 g per day. The most studied and safe form is creatine monohydrate.

3. Phosphateidix (PS):

   • The mechanism of action: Phospatylserin is phospholipid, which is an important component of cell membranes of the brain. He plays a role in the transfer of nerve impulses, the release of neurotransmitters and maintaining the structural integrity of brain cells.
   • Scientific data: Studies have shown that the additives of phosphatidylserin can improve memory, attention, learning and mood, especially in older people and people with age -related cognitive changes.
   • Recommended dosage: The recommended dosage of phosphatidylserin is usually 100-300 mg per day.

4. Ginkgo biloba:

   • The mechanism of action: Ginkgo biloba contains flavonoids and terpenoids that have antioxidant and anti -inflammatory properties. It improves blood circulation in the brain, protects neurons from damage and promotes the transmission of nerve impulses.
   • Scientific data: Studies have shown that ginkgo bilobe can improve the memory, attention and speed of information processing, especially in the elderly and people with Alzheimer’s disease.
   • Recommended dosage: The recommended dosage of ginkgo bilobe is usually 120-240 mg per day.

5. BACOPA Monnieri:

   • The mechanism of action: Bakop Monieri contains bacosides that have antioxidant, anti -inflammatory and neuroprotective properties. It improves the transmission of nerve impulses, promotes the growth of new neurons and protects the brain from damage.
   • Scientific data: Studies have shown that Monieri Bakop can improve memory, learning, attention and speed of information processing, especially with prolonged use (several months).
   • Recommended dosage: The recommended dosage of Bakop Monieri is usually 300-450 mg per day.

6. L-theanine:

   • The mechanism of action: L-theanine is an amino acid that is contained in tea. It helps to relax, reduce anxiety and improve concentration, without causing drowsiness. L-theanine increases the level of neurotransmitters, such as Gaba, Dopamine and serotonin, which play an important role in regulating mood and cognitive functions.
   • Scientific data: Studies have shown that L-theanine can improve attention, concentration, reaction speed and mood, especially in combination with caffeine.
   • Recommended dosage: The recommended dosage of the L-theanine is usually 100-200 mg per day.

7. Caffeine:

   • The mechanism of action: Caffeine is a stimulant of the central nervous system that blocks adenosine receptors in the brain, which leads to an increase in vigor, attention and energy.
   • Scientific data: Numerous studies have shown that caffeine can improve attention, concentration, reaction speed and mood.
   • Recommended dosage: The recommended caffeine dosage varies depending on individual sensitivity, but usually ranges from 100 to 400 mg per day. It is important to use caffeine moderately to avoid side effects, such as anxiety, insomnia and a rapid heartbeat.

8. B vitamins B (B1, B6, B12, folic acid):

   • The mechanism of action: B vitamins play an important role in energy metabolism in brain cells, the synthesis of neurotransmitters and maintaining the health of the nervous system. B vitamins deficiency can lead to cognitive impairment, such as worsening memory, attention and mood.
   • Scientific data: Studies have shown that the additives of group B vitamins can improve cognitive functions, especially in people with a deficiency of these vitamins.
   • Recommended dosage: The recommended dosage of group B vitamins varies depending on individual needs and the presence of deficiency. It is important to consult a doctor to determine the optimal dosage.

9. Acetyl-L-carnitine (Alcar):

   • The mechanism of action: Acetyl-L-carnitine is an amino acid that is involved in energy metabolism in mitochondria, “energy stations” of cells. It improves the function of mitochondria, protects neurons from damage and promotes the transmission of nerve impulses.
   • Scientific data: Studies have shown that acetyl-L-carnitine can improve memory, attention and mood, especially in older people and people with mild cognitive disorders.
   • Recommended dosage: The recommended dosage of acetyl-L-carnitine is usually 500-2000 mg per day.

10. Curcumin (Curcumin):

    • The mechanism of action: Kurkumin is an active component of turmeric, spices with powerful antioxidant and anti -inflammatory properties. It protects neurons from damage, reduces inflammation in the brain and promotes the growth of new neurons.
    • Scientific data: Studies have shown that Kurkumin can improve memory, attention and mood, as well as reduce the risk of developing Alzheimer’s disease.
    • Recommended dosage: The recommended dosage of curcumin varies depending on its bioavailability. It is important to choose additives with high bioavailability, such as turmeric with piperin (black pepper extract) or liposomal curcumin. It is usually recommended 500-2000 mg per day.

11. Pterostilbene (pterostilbene):

    • The mechanism of action: Pterotylben is an antioxidant, structurally similar to resveratrol, which is contained in blueberries and grapes. It has neuroprotective, anti -inflammatory and antioxidant properties. Pterostylben can improve cognitive functions, protecting the brain cells from damage and stimulating neurogenesis (growth of new neurons).
    • Scientific data: Preliminary studies show that pterostylben can improve memory, attention and cognitive flexibility. However, additional studies in humans are needed to confirm these results.
    • Recommended dosage: The recommended dosage of pterostylbene is usually 50-250 mg per day.

12. Piracetam (Piracetam):

    • The mechanism of action: Piracetam belongs to the group of nootropic drugs and is considered one of the first nootropics developed. It is believed that it improves the function of neurotransmitters, such as acetylcholine, and improves blood circulation in the brain. It can also affect the plasticity of neurons, improving the ability of the brain to adapt and study.
    • Scientific data: Piracetam was studied in the context of the treatment of cognitive disorders associated with aging and some neurological conditions. Some studies have shown that it can improve memory, learning and attention.
    • Recommended dosage: The dosage of piracetam varies, but usually is 1.6-4.8 g per day, divided into several tricks. It is important to note that piracetam has contraindications and can cause side effects, so its use should be carried out under the supervision of a doctor. In some countries, it can be available only by recipe.

13. Holin (Choline):

    • The mechanism of action: Kholin is an important nutrient that is necessary for the production of acetylcholine, neurotransmitter, which plays a key role in memory, training and muscle control. Kholin is also a component of cell membranes and participates in lipid transport.
    • Scientific data: Studies have shown that the consumption of enough choline can improve memory and cognitive functions, especially in older people.
    • Recommended dosage: The recommended daily dose of choline is 400-550 mg. Sources of choline are food products such as eggs, liver, meat and some vegetables. There are also choline additives such as Citicoline and Alfa-GPC.

14. DMAE (dimethylaminoethanol):

    • The mechanism of action: DMAE is the precursor of choline and can help increase the level of acetylcholine in the brain. It also has antioxidant properties and can protect brain cells from damage.
    • Scientific data: Some studies show that DMAE can improve attention, concentration and memory. However, additional studies are needed to confirm these results.
    • Recommended dosage: The recommended dosage of DMAE is usually 100-500 mg per day.

15. Gepersin a (Huperzine a):

    • The mechanism of action: Gepperin A is an inhibitor of acetylcholinerosis, an enzyme that breaks down acetylcholine. Inhibiting this enzyme, Gepersin and increases the level of acetylcholine in the brain, thereby improving memory and cognitive functions.
    • Scientific data: Studies have shown that Gepersin and can improve memory, learning and cognitive functions in people with Alzheimer’s disease and other cognitive disorders.
    • Recommended dosage: The recommended dosage of Gepperzin A is usually 50-200 mcg per day. It is important to start with a low dose and gradually increase it in order to avoid side effects.

Part 3: Practical recommendations for the choice and use of dietary supplements for cognitive functions

1. Assessment of individual needs: Before you start taking any dietary supplements for cognitive functions, it is important to evaluate your individual needs and goals.

   • Define your goals: What do you want to achieve with dietary supplements? Improve memory, attention, information processing speed, mood or all this together?
   • Evaluate your lifestyle: Do you lead a healthy lifestyle? Do you eat right, regularly play sports, sleep enough and deal with stress? Bades must complement a healthy lifestyle, and not replace it.
   • Consider your age and health status: Your age, the presence of chronic diseases and the drugs taken can affect the choice of dietary supplements and their dosage.
   • Consult a doctor: Before taking any dietary supplements, especially if you have any diseases or you take medicines, you need to consult a doctor.

2. The choice of high -quality dietary supplements: It is important to choose high -quality dietary supplements from reliable manufacturers.

   • Look for products tested by a third side: This guarantees that the product contains what is indicated on the label and does not contain harmful pollution.
   • Check the manufacturer’s reputation: Look for companies with good reputation and positive reviews.
   • Read the labels: Carefully study the composition of the product, dosage and possible side effects.
   • Avoid products with excessive promises: There is no “magic tablet” to improve cognitive functions. Be careful with products that promise unrealistic results.

3. Optimal dosage and duration of the reception: It is important to observe the recommended dosage and duration of dietary supplements.

   • Start with a low dose: Start with a minimum recommended dose and gradually increase it, if necessary.
   • Be patient: Do not expect instant results. To achieve a noticeable effect, it may take several weeks or months of regular admission.
   • Take breaks: Some dietary supplements are recommended to take courses, taking breaks between them.
   • Follow your condition: Carefully observe your well -being and cognitive functions during dietary supplements. If you notice any side effects, stop taking and consult a doctor.

4. A combination of dietary supplements with other strategies: Bades are most effective in combination with other strategies for maintaining and improving cognitive functions.

   • Healthy nutrition: Continue to adhere to a balanced diet rich in fruits, vegetables, whole grains, low -fat protein and healthy fats.
   • Regular physical activity: Play sports regularly.
   • Cognitive training: Continue to train your brain.
   • Sufficient sleep: Provide yourself enough sleep.
   • Stress management: Use stress control methods.
   • Social activity: Support social ties and participate in social events.

5. Precautions and possible side effects: It is important to know about the possible side effects of dietary supplements and take precautions.

   • Consult a doctor: Before taking any dietary supplements, especially if you have any diseases or you take medicines, you need to consult a doctor.
   • Report the doctor about all the adopted additives: Some dietary supplements can interact with medicines.
   • Be careful with new products: Do not rush to try new dietary supplements, about which there is little information.
   • Stop taking when side effects appear: If you notice any side effects, stop taking a dietary supplement and consult a doctor.
   • Consider the contraindications: Some dietary supplements are contraindicated in certain diseases or conditions.

Part 4: Promising research and the future of dietary supplements for cognitive functions

1. New nootropes and cognitive amplifiers: Studies in the field of neuronauki constantly open new compounds that can have a positive effect on cognitive functions. Some of the promising areas include:

   • New plant extracts: The potential cognitive advantages of various plant extracts, such as rhodiola pink, ashvaganda and turmeric, are studied.
   • Peptides: Some peptides, such as Semax and Selank, showed promising results in improving cognitive functions.
   • Compounds that improve the function of mitochondria: Compounds are studied that can improve the function of mitochondria in brain cells, such as pyrrolochinolinhinone (PQQ) and coenzyme Q10 (COQ10).
   • Connections that stimulate neurogenesis: Compounds are studied that can stimulate the growth of new neurons in the brain.

2. Individual approach to the use of dietary supplements: In the future, the development of a more individual approach to the use of dietary supplements for cognitive functions is expected.

   • Genetic testing: Genetic testing can help determine an individual predisposition to certain cognitive disorders and choose the most effective dietary supplements.
   • Neurofeb … Neurofidback can help improve cognitive functions by teaching the brain to self -regulate its activity.
   • Personalized recommendations: Based on individual data and preferences, it will be possible to draw up personalized recommendations on the nutrition, lifestyle and receipt of dietary supplements to optimize cognitive functions.

3. Development of the regulatory base: It is expected that in the future the regulatory base for dietary supplements will become more strict, which will increase their quality and safety.

   • More strict quality control: Control over the quality of the dietary supplement will be enhanced, including a test of authenticity, cleanliness and compliance with the declared composition.
   • Requirements for evidence of effectiveness: More stringent requirements for evidence of the effectiveness of dietary supplements based on the results of clinical research will be introduced.
   • Information of consumers: Consumers will receive more complete and reliable information about dietary supplements, including their composition, action, side effects and contraindications.

4. Integration of dietary supplements in the general strategy for maintaining cognitive health: In the future, dietary supplements will be considered as part of a comprehensive strategy for maintaining cognitive health, including healthy nutrition, physical activity, cognitive training, stress management and social activity.

5. Artificial intelligence and dietary supplement development: Artificial intelligence (AI) can play an important role in the development of new and more effective dietary supplements for cognitive functions. AI can be used to analyze large volumes of data on genetics, biochemistry and cognitive functions to identify new compounds with potential cognitive advantages. AI can also be used to develop personalized recommendations for receiving dietary supplements based on individual characteristics of a person.

6. Nanotechnology and Dietary Delivery: Nanotechnologies can be used to improve the delivery of dietary supplements to the brain. Nanoparticles can be developed so that they can pass through a hematoencephalic barrier that protects the brain from harmful substances, and deliver dietary supplements directly to the cells of the brain. This can increase the efficiency of dietary supplements and reduce the risk of side effects.

7. Virtual reality and cognitive dietary supplements: Virtual reality (VR) can be used in combination with dietary supplements to improve cognitive functions. VR can create immersive media that stimulate the brain and improve cognitive skills, such as memory, attention and executive functions. The use of VR in combination with dietary supplements can enhance the effect of both methods and lead to more significant improvements in cognitive functions.

8. Biohaking and optimization of cognitive functions: The concept of biohaking aimed at optimizing biological systems to improve health and performance may include the use of dietary supplements for cognitive functions. Biohackers can experiment with various dietary supplements, diets and techniques to find the most effective ways to improve their cognitive abilities. It is important to note that biohaking can be risky, and it is necessary to conduct research and consultations with a doctor before taking any experiments.

9. Ethical aspects of the use of dietary supplements for cognitive functions: With the growth of the popularity of dietary supplements for cognitive functions, ethical issues arise related to their use. It is important to consider that dietary supplements should not be used to get an unfair advantage over other people. It is also necessary to ensure that dietary supplements are safe and effective, and that consumers are fully informed about their potential risks and advantages.

10. Education and informing the public: An important aspect is the formation and informing of the public about dietary supplements for cognitive functions. It is necessary to provide reliable information about what dietary supplements are, how they act, what their potential advantages and risks are, and how to use them correctly. This will help people make reasonable decisions about whether they should make dietary supplements for cognitive functions.

This detailed review provides comprehensive information about effective dietary supplements for cognitive functions, their scientific foundations, practical application and development prospects. It is intended for a wide audience interested in improving its cognitive abilities.