Effective dietary supplements to strengthen memory

Part 1: understanding of memory and factors affecting it

Memory is a complex cognitive process that allows us to encode, store and extract information. It is not a single whole, but consists of various systems, each of which is responsible for certain types of information and time periods. Understanding these systems is critical of developing effective memory improvement strategies, including the use of biologically active additives (BADs).

1. Types of memory:

   • Sensory memory: The primary and short -term form of memory, preserving sensory information (vision, hearing, taste, sense of smell, touch) for a split second. It acts as a buffer for incoming information, allowing the brain to decide what is important and what is worth transferring to short -term memory. Improving sensory memory is not directly the goal of most dietary supplements, but maintaining the overall health of the brain indirectly contributes to its optimal work.

   • Short -term (working) memory: Holds the information in an active state for a short period of time (a few seconds to a minute). It allows us to manipulate information, reason and make decisions. Working memory is a key element of cognitive functions, such as reading, writing and solving problems. Some dietary supplements affecting neurotransmitters, such as acetylcholine and dopamine, can improve working memory. Examples of tasks requiring active working memory include memorizing a telephone number, holding instructions in the head or solving a mathematical problem in the mind.

   • Long -term memory: It stores information for a long period of time – from a few minutes to all life. Long -term memory is divided into:

     • Explicit (declarative) memory: The memory of the facts and events that can be consciously recalled and described. She is divided into:

       • Semantic memory: The memory of general knowledge and facts about the world (for example, the capital of France, the multiplication table).
       • Episodic memory: The memory of personal events and experiences (for example, what you ate for breakfast, memories of vacation). Improving episodic memory is often the main goal of people who seek to strengthen memory with dietary supplements.

     • Implicit (procedural) memory: The memory of skills and habits that are difficult to consciously recall and describe (for example, cycling, swimming, playing a musical instrument). Improving procedural memory is not the main goal of most dietary supplements to improve memory, but maintaining a healthy nervous system as a whole contributes to its optimal work.

2. Factors affecting memory:

   • Age: With age, natural changes in the brain occur, which can lead to a deterioration in memory. This is due to a decrease in brain volume, a decrease in neuroplasticity and a change in the level of neurotransmitters. However, memory deterioration associated with age is not inevitable, and it can be slowed down or even improved with the help of various strategies, including a healthy lifestyle and the use of dietary supplements.

   • Genetics: The genetic predisposition plays a certain role in the predisposition to memory problems, but it is not decisive. Genes affect the structure and function of the brain, as well as the level of certain neurotransmitters. However, the influence of genetics can be softened with a healthy lifestyle and proper nutrition.

   • Life: A healthy lifestyle has a huge impact on the memory function. Key factors include:

     • Nutrition: A balanced diet rich in antioxidants, omega-3 fatty acids and other beneficial substances is necessary for brain health. The restriction of sugar consumption, processed products and saturated fats is also important.
     • Physical activity: Regular physical exercises improve blood circulation in the brain, stimulate the growth of new neurons and improve cognitive functions, including memory.
     • Dream: Sufficient and high -quality sleep is necessary for the consolidation of memory. During sleep, the brain processes and saves information received during the day. The lack of sleep can seriously worsen memory and cognitive functions.
     • Stress management: Chronic stress negatively affects memory, damaging the hippocampus – the area of ​​the brain that is responsible for the formation of new memories. Stress management techniques, such as meditation, yoga and deep breath, can help protect memory.
     • Cognitive activity: Constant brain stimulation with the help of mental problems, such as reading, solving puzzles, studying new skills and communication with other people, helps maintain cognitive functions and improve memory.

   • Medical conditions: Some medical conditions, such as depression, anxiety, diabetes, cardiovascular diseases and dementia, can negatively affect memory. Treatment of these conditions can help improve or stabilize the memory function.

   • Medicines: Some drugs, such as antidepressants, antihistamines, sleeping pills and some drugs for treating high blood pressure, can cause side effects that affect memory.

   • Alcohol and drugs: Excessive drinking of alcohol and drugs can seriously damage the brain and worsen memory.

3. The importance of an integrated approach:

   It is important to understand that dietary supplements are only one of the components of an integrated approach to improving memory. The best results are achieved when combining dietary supplements with a healthy lifestyle, cognitive training and stress management. Before taking any dietary supplement, you need to consult a doctor in order to make sure their safety and the absence of contraindications.

Part 2: The main dietary supplement to strengthen memory and their action mechanisms

There are many dietary supplements that are positioned as means to improve memory. However, it is important to choose dietary supplements based on scientific evidence and having confirmed effectiveness. The following are some of the most studied and promising dietary supplements to strengthen memory, and their mechanisms of action are also described.

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

   • Description: Omega-3 fatty acids are indispensable fats that cannot be synthesized by the body and should come with food or additives. DHA (non -zahexaenoic acid) is the main structural component of the brain and is necessary for its optimal functioning. EPA (eicosapentaenoic acid) has anti -inflammatory properties and is also important to brain health.
   • The mechanism of action: DHA is part of the cell membranes of the brain, ensuring their flexibility and fluidity, which is necessary for the effective transmission of signals between neurons. Omega-3 fatty acids also help improve blood circulation in the brain, protect neurons from damage caused by free radicals, and reduce inflammation in the brain.
   • Proof: Numerous studies have shown that the intake of omega-3 fatty acids can improve memory, especially in older people and people with cognitive disorders. Omega-3 fatty acids can also reduce the risk of developing the dementia and disease of Alzheimer.
   • Dosage: The recommended dosage of omega-3 fatty acids varies depending on individual needs, but usually 1-3 grams per day containing at least 500 mg DHA and EPA.
   • Sources: Fat fish (salmon, tuna, mackerel, herring), fish oil, kriene oil, linseed oil, chia seeds, walnuts.
   • Cautions: Omega-3 fatty acids can dilute blood, so people taking anticoagulants need to consult a doctor before taking additives. In high doses of omega-3, fatty acids can cause stomach disorder.

2. BACOPA Monnieri:

   • Description: Bakop Monieri is an Ayurvedic plant traditionally used to improve memory and cognitive functions.
   • The mechanism of action: Bakop Monieri contains active compounds called bacosides, which have antioxidant and anti -inflammatory properties. Bacosides also help improve blood circulation in the brain, protect neurons from damage and increase the level of neurotransmitters, such as acetylcholine. In addition, Monieri Bakop promotes the growth of nerve cells and improves synaptic transmission, which is necessary for the formation of new memories.
   • Proof: Numerous clinical studies have shown that the intake of Monieri Bakop can improve memory, information processing speed and learning, especially in older people and people with age -related cognitive impairments.
   • Dosage: The recommended dosage of the Monieri bacopa is 300-600 mg per day, standardized in terms of bacoside content.
   • Sources: Addresses of Monieri bacopa in the form of capsules or powder.
   • Cautions: Bakop Monieri can cause side effects, such as stomach disorder, nausea and diarrhea. Pregnant and nursing women should avoid taking Monieri bacopa.

3. Ginkgo biloba (Ginkgo Biloba):

   • Description: Ginkgo biloba is an ancient tree whose leaves of which are widely used to improve memory and cognitive functions.
   • The mechanism of action: Ginkgo biloba contains flavonoids and terpenoids that have antioxidant and anti -inflammatory properties. Ginkgo biloba also helps to improve blood circulation in the brain, protects neurons from damage and increases the level of neurotransmitters, such as acetylcholine and dopamine.
   • Proof: Some studies have shown that taking ginkgo bilobe can improve memory, information processing speed and attention, especially in older people with age -related cognitive disorders. However, the results of the studies are contradictory, and additional studies are needed to confirm the effectiveness of the ginkgo biloba.
   • Dosage: The recommended dosage of ginkgo bilobe is 120-240 mg per day, standardized in terms of the content of flavonoids and terpenoids.
   • Sources: Additives of ginkgo bilobe in the form of capsules or tablets.
   • Cautions: Ginkgo bilobe can dilute blood, so people taking anticoagulants need to consult a doctor before taking additives. Ginkgo bilobe can also cause side effects, such as headache, stomach disorder and allergic reactions.

4. Phosphateidilsin (PhOSPhatIDYLSERINE):

   • Description: Phosphatidylserin is a phospholipid, which is an important component of cell membranes, especially in the brain.
   • The mechanism of action: Phosphatidylserin supports the structure and function of cell membranes, improves the transmission of signals between neurons and promotes the growth of new neurons. It also helps to reduce the level of cortisol (stress hormone) and protect the brain from damage caused by stress.
   • Proof: Studies have shown that taking phosphatidylserin can improve memory, attention and cognitive functions, especially in older people with age -related cognitive impairment.
   • Dosage: The recommended dosage of phosphatidylserin is 100-300 mg per day.
   • Sources: Soybean beans, sunflower, egg yolk, beef, chicken, phosphatidylserin additives in the form of capsules.
   • Cautions: Phosphatidylserin can cause side effects, such as stomach disorder and insomnia.

5. Creatine:

   • Description: Creatine is an amino acid that plays an important role in energy metabolism in cells, including neurons.
   • The mechanism of action: Creatine increases the reserves of phosphocratin in the brain, which is necessary for the rapid restoration of energy during intensive mental activity. This allows neurons to function more effectively and improves cognitive functions.
   • Proof: Some studies have shown that taking creatine can improve memory, attention and speed of information processing, especially when performing complex mental tasks.
   • Dosage: The recommended dosage of creatine is 3-5 grams per day.
   • Sources: Meat, fish, supplements of creatine in the form of powder.
   • Cautions: Creatine can cause side effects, such as water delay and stomach disorder. People with kidney diseases should consult a doctor before taking creatine.

6. Acetyl-L-Carnitine (Acetyl-Carnitine):

   • Description: Acetyl-L-carnitine is an amino acid that plays an important role in the production of energy in cells and the transport of fatty acids in mitochondria.
   • The mechanism of action: Acetyl-L-carnitine improves energy metabolism in the brain, protects neurons from damage caused by free radicals, and increases the level of neurotransmitter acetylcholine.
   • Proof: Studies have shown that taking acetyl-L-carnitine can improve memory, attention and cognitive functions, especially in elderly people with age cognitive disorders and Alzheimer’s disease.
   • Dosage: The recommended dosage of acetyl-L-carnitine is 500-2000 mg per day.
   • Sources: Meat, fish, poultry, additives acetyl-l-carnitine in the form of capsules or powder.
   • Cautions: Acetyl-L-carnitine can cause side effects, such as stomach disorder, insomnia and excitement.

7. Curcumin (Curcumin):

   • Description: Kurkumin is an active compound contained in turmeric, spices widely used in Indian cuisine.
   • The mechanism of action: Kurkumin has powerful antioxidant and anti -inflammatory properties. It also helps to improve blood circulation in the brain, protects neurons from damage and can contribute to the growth of new neurons. Kurkumin can also help cleanse the brain of amyloid plaques, which are a characteristic sign of Alzheimer’s disease.
   • Proof: Some studies have shown that the intake of curcumin can improve memory, attention and cognitive functions, especially in the elderly. However, the bioavailability of curcumin is low, therefore, to achieve the maximum effect, it is recommended to take it in combination with piperin (black pepper extract), which increases its digestibility.
   • Dosage: The recommended dosage of curcumin is 500-2000 mg per day, in combination with piperin.
   • Sources: Turmeric, turmatic additives in the form of capsules or powder.
   • Cautions: Kurkumin can cause side effects, such as stomach disorder and allergic reactions.

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

   • Description: B vitamins play an important role in energy metabolism, the functions of the nervous system and the formation of neurotransmitters.
   • The mechanism of action: B vitamins contribute to the improvement of blood circulation in the brain, protect neurons from damage and support the normal function of the nervous system. The lack of vitamins of group B can lead to a deterioration in memory, concentration of attention and other cognitive disorders.
   • Proof: Studies have shown that taking B vitamins can improve memory and cognitive functions, especially in people with a deficiency of these vitamins.
   • Dosage: The recommended dosage of group B vitamins varies depending on individual needs, but usually:
     • Vitamin B1 (Tiamin): 1.1-1.2 mg per day
     • Vitamin B6 (pyridoxin): 1.3-1.7 mg per day
     • Vitamin B12 (cyanocobalamin): 2.4 μg per day
     • Folic acid: 400 μg per day
   • Sources: Meat, fish, poultry, eggs, dairy products, whole grain products, legumes, vegetables, fruits, additives of B vitamins B.
   • Cautions: Reception of group B vitamins in high doses can cause side effects, such as stomach disorder and nervous excitement.

9. Caffeine (Caffeine):

   • Description: Caffeine is a stimulant contained in coffee, tea, chocolate and energy drinks.
   • The mechanism of action: Caffeine blocks adenosine, neurotransmitter, which contributes to relaxation and drowsiness. This leads to an increase in vigilance, an improvement in concentration and increased energy.
   • Proof: Studies have shown that moderate caffeine consumption can improve the memory, attention and speed of information processing.
   • Dosage: The recommended caffeine dosage is 100-400 mg per day.
   • Sources: Coffee, tea, chocolate, energy drinks, caffeine additives.
   • Cautions: Excessive caffeine consumption can cause side effects, such as insomnia, anxiety, heartbeat and stomach disorder. People with increased sensitivity to caffeine should limit its consumption.

10. L-theanine (l-teanine):

    • Description: L-theanine is an amino acid contained in tea, especially in green tea.
    • The mechanism of action: L-theanine contributes to relaxation, reduces anxiety and improves concentration. He can also enhance alpha waves in the brain that are associated with a state of calm wakefulness. L-theanine is often combined with caffeine to improve cognitive functions without side effects associated with excessive excitement.
    • Proof: Studies have shown that L-theanine can improve attention and memory, especially in combination with caffeine.
    • Dosage: The recommended dosage of the L-theanine is 100-200 mg per day.
    • Sources: Tea (especially green), L-theanine additives.
    • Cautions: L-theanine is usually well tolerated, but in rare cases can cause light side effects, such as headache or dizziness.

Part 3: Other potentially useful dietary supplements and approaches

In addition to the above dietary supplements, there are other substances and approaches that can have a positive effect on memory, although the evidence base for them can be less extensive.

1. Gotha Cola (Centella asiatica):

   • Description: Gotha Cola is a plant used in traditional Ayurvedic and Chinese medicine to improve cognitive functions and healing wounds.
   • The mechanism of action: Gotha Cola contains triterpenoids that help improve blood circulation in the brain, protect neurons from damage and stimulate the growth of new nerve cells.
   • Proof: Some studies have shown that Gota Cola can improve memory, attention and anxiety.
   • Dosage: The recommended dosage of Gotu Kola is 600-1000 mg per day.
   • Sources: Addings Gotu Cola in the form of capsules or tablets, tea from Gotu Kola.
   • Cautions: Gota Cola can cause side effects, such as stomach disorder, headache and allergic reactions.

2. Rhodiola pink (Rhodiola rosea):

   • Description: Rhodiola pink is an adaptogen that helps the body adapt to stress.
   • The mechanism of action: Rhodiola pink contains active compounds, such as Salidroside and Rosavin, which reduce the level of stress hormones, improve the mood and increase cognitive functions.
   • Proof: Studies have shown that Rodiola Pink can improve memory, attention and concentration of attention, especially in conditions of stress.
   • Dosage: The recommended dosage of Rodiola Pink is 200-600 mg per day.
   • Sources: Rhodiola additives pink in the form of capsules or extract.
   • Cautions: Rhodiola pink can cause side effects, such as insomnia, excitement and dizziness.

3. Lion Gryva (Hericium Erinaceus):

   • Description: The lion’s mane is an edible mushroom that is used in traditional Chinese medicine to maintain brain and nervous system health.
   • The mechanism of action: The lion’s mane contains compounds that stimulate the synthesis of the nerve growth factor (NGF), the protein necessary for the growth, survival and functioning of neurons.
   • Proof: Studies have shown that the lion’s mane can improve memory, attention and cognitive functions, as well as reduce anxiety and depression.
   • Dosage: The recommended dosage of the lion’s mane is 500-3000 mg per day.
   • Sources: Additives with a lion’s mane in the form of capsules, powder or extract, fresh or dried mushrooms.
   • Cautions: The lion’s mane is usually well tolerated, but in rare cases it can cause side effects, such as stomach disorder and allergic reactions.

4. Niacin (Vitamin B3):

   • Description: Niacin, or vitamin B3, is an important vitamin for energy metabolism and health of the nervous system.
   • The mechanism of action: Niacin helps transform food into energy, supports the health of nerve cells and helps to improve blood circulation in the brain.
   • Proof: The lack of niacin can lead to a deterioration in memory and cognitive functions. Reception of niacin can help improve these functions in people with vitamin deficiency.
   • Dosage: The recommended daily dose of Niacin is 14-16 mg.
   • Sources: Meat, fish, poultry, nuts, seeds, whole grain products, niacin additives.
   • Cautions: Reception of niacin in high doses can cause redness of the skin, itching, stomach disorder and liver damage.

5. Holin (Choline):

   • Description: Kholin is an important nutrient necessary for the normal function of the brain, liver and nervous system.
   • The mechanism of action: Kholin is the predecessor of acetylcholine, neurotransmitter, playing a key role in memory, training and muscle control. It is also a component of cell membranes and is involved in the metabolism of fat.
   • Proof: Some studies have shown that choline intake can improve memory and cognitive functions.
   • Dosage: The recommended daily dose of choline is 400-550 mg.
   • Sources: Egg yolks, liver, meat, fish, dairy products, legumes, cruciferous vegetables, choline additives (for example, choline bartratrate, CDP choline).
   • Cautions: Holin’s intake can cause side effects, such as the fish smell of the body, the stomach disorder and a decrease in blood pressure.

6. Piracetam (Piracetam):

   • Description: Piracetam is a nootropic drug that is widely used to improve cognitive functions.
   • The mechanism of action: The mechanism of action of piracetam is not fully studied, but it is believed that it improves blood circulation in the brain, increases the plasticity of neurons and facilitates the transmission of nerve impulses.
   • Proof: Some studies have shown that piracetam can improve memory, attention and cognitive functions, especially in people with cognitive impairment.
   • Dosage: The recommended dosage of piracetam is 1200-4800 mg per day, divided into several tricks.
   • Sources: Piracetam is available in the form of tablets or capsules by prescription of a doctor in some countries.
   • Cautions: Piracetam can cause side effects, such as headache, insomnia and nervous excitement. He can also interact with some drugs.

7. Meditation and Mindfulness (Mindfulness):

   • Description: Meditation and Mindfulnes are practices that are aimed at developing awareness and concentration of attention.
   • The mechanism of action: Meditation and Mindfulnes help reduce stress, improve concentration and increase awareness. These practices can also contribute to the growth of new neurons and the improvement of the connections between neurons.
   • Proof: Studies have shown that regular meditation and Mindfulness can improve memory, attention and cognitive functions.
   • Practice: There are various types of meditation and Mindfulness, such as meditation of breathing awareness, meditation of loving kindness and body scanning.
   • Cautions: Meditation and Mindfulnes are usually safe, but people with mental disorders should consult a doctor before the start of practice.

8. Cognitive Training:

   • Description: Cognitive training is exercises aimed at improving cognitive functions, such as memory, attention, speed of information processing and solving problems.
   • The mechanism of action: Cognitive training stimulates the brain, strengthen existing neural ties and contribute to the formation of new connections.
   • Proof: Studies have shown that cognitive training can improve memory and cognitive functions, especially in the elderly.
   • Examples: Examples of cognitive training include crosswords, sodoku, puzzles, playing memory and studying new skills.
   • Cautions: Cognitive training is usually safe and do not have side effects.

Part 4: how to choose the right dietary supplement and use them safely

The choice of suitable dietary supplements to improve memory is an individual process that depends on many factors, including age, general health, lifestyle and individual needs. It is important to remember that dietary supplements are not a magic tablet, and they are most effective in combination with a healthy lifestyle and other memory improvement strategies.

1. Consultation with a doctor:

   Before you start taking any dietary supplement to improve memory, you need to consult a doctor. The doctor can evaluate your health status, determine the reasons for the problems with memory and recommend the most suitable dietary supplements taking into account your individual needs. The doctor can also help identify possible contraindications and interactions with the drugs that you take.

2. The choice of high -quality dietary supplements:

   There are many dietary supplements on the market, and not all of them have the same quality. It is important to choose dietary supplements from reliable manufacturers who adhere to quality standards and provide information about the composition and dosage of the product. Pay attention to the availability of quality certificates from independent organizations. Avoid buying dietary supplements from unverified sellers and suspiciously cheap products.

3. Study of composition and dosage:

   Before buying dietary supplements, carefully study the composition and dosage of the product. Make sure that the composition indicates active ingredients in effective doses confirmed by scientific research. Follow the recommended dosage indicated on the packaging, and do not exceed it. Start with a low dose and gradually increase it to evaluate the tolerance and effectiveness of the product.

4. Evaluation of effectiveness and side effects:

   After the start of receiving dietary supplements, carefully monitor your condition and evaluate the effectiveness of the product. Pay attention to any improvement in memory, attention, concentration of attention and other cognitive functions. Also monitor possible side effects, such as stomach disorder, headache, insomnia and allergic reactions. If you experience any side effects, stop taking dietary supplements and consult your doctor.

5. A combination of dietary supplements with a healthy lifestyle:

   Bades are most effective in combination with a healthy lifestyle. Make sure that you eat right, regularly engage in physical exercises, sleep enough, control stress and stimulate your brain using mental tasks.

6. Interaction with drugs:

   Some dietary supplements can interact with the medicines that you take. Be sure to inform your doctor about all the dietary supplements that you accept so that he can evaluate possible interactions and adjust the treatment if necessary.

7. Alternative approaches:

   Remember that dietary supplement is not the only way to improve memory. There are other strategies, such as cognitive training, meditation and a change in lifestyle, which can be effective in improving memory and cognitive functions.

8. Personalized approach:

   It is important to understand that there is no universal dietary supplement to improve memory that suits everyone. The most effective approach is an individual approach that takes into account your features, needs and goals. Consult a doctor, conduct research and experiment to find dietary supplements and strategies that work best for you.

Part 5: myths and misconceptions about dietary supplement to improve memory

Around dietary supplements, to improve memory, there are many myths and delusions that can mislead and lead to unrealistic expectations. It is important to critically evaluate the information and be based on scientific evidence, and not on advertising promises.

1. Myth: Bades are a magic tablet that will instantly improve memory.

   Reality: Bades can be useful for improving memory, but they are not an instant solution. It takes time to achieve visible results, usually several weeks or months of regular reception. In addition, dietary supplements are most effective in combination with a healthy lifestyle and other memory improvement strategies.

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

   Reality: The effectiveness of dietary supplements varies depending on the ingredients, dosage, product quality and individual characteristics of a person. Some dietary supplements have a strong scientific base in