How to choose a dietary supplement to improve memory

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How to choose the right dietary supplement to improve memory: full guidance

I. Understanding memory and factors affecting it

Memory is a complex cognitive process that allows us to encode, store and extract information. She plays a key role in teaching, making decisions and everyday life. However, with age, under the influence of stress, diseases and other factors, memory can worsen. Understanding the mechanisms of memory and factors affecting it is the first step towards the right choice of dietary supplements to improve it.

A. Types of memory:

  1. Sensory memory: A short -term memory holding sensory impressions (visual, auditory, tactile) for several seconds. It allows the brain to process incoming information.

  2. Short -term (working) memory: Holds the information temporarily (up to 30 seconds) and allows you to manipulate it. Used to solve problems, reasoning and understanding.

  3. Long -term memory: Saves information for a long period (days, months, years). Divided into:

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

    i.  **Эпизодическая память:** Воспоминания о личных событиях и переживаниях.

ii. **Семантическая память:** Знания о мире, факты и концепции.

    b. Implicit (procedural) memory: Unconscious memorization of skills and habits (for example, cycling).

B. Factors affecting memory:

  1. Age: With age, changes occur in the structure and function of the brain, which can lead to a deterioration in memory, especially episodic and working.

  2. Stress and anxiety: Chronic stress and anxiety can negatively affect memory, reducing the concentration of attention and damaging brain cells in the hippocampus (the area of ​​the brain responsible for the formation of new memories).

  3. Lack of sleep: During sleep, the brain consolidates memories by transferring information from short -term to long -term memory. The lack of sleep violates this process and worsens the memory.

  4. Inal meals: The deficiency of certain nutrients (for example, vitamins of group B, omega-3 fatty acids) can negatively affect the work of the brain and memory.

  5. Lack of physical activity: Physical exercises improve blood circulation in the brain and contribute to the formation of new neurons, which positively affects memory.

  6. Smoking and alcohol abuse: These bad habits damage brain cells and worsen cognitive functions, including memory.

  7. Medical conditions: Some medical conditions (for example, depression, Alzheimer’s disease, vascular diseases) can lead to memory deterioration.

  8. Medicines: Some drugs (for example, antidepressants, antihistamines, sleeping pills) can have a negative effect on memory.

II. Bad to improve memory: a scientifically substantiated review

Many dietary supplements are positioned as means for improving memory and cognitive functions. However, it is important to understand that the effectiveness of these tools can vary, and not all of them have sufficient scientific support. It is necessary to choose dietary supplements based on the evidence base and consultations with a specialist.

A. Proven and potentially effective dietary supplements:

  1. Omega-3 fatty acids (EPK and DGK):

    • The mechanism of action: Omega-3 fatty acids are important components of the cell membranes of the brain and play a key role in neurotransmissia. DGK is especially important for brain health and cognitive functions.
    • Scientific data: Studies show that omega-3 fatty acids can improve memory and cognitive functions in older people and people with light cognitive impairment. They can also have a positive effect on the mood and reduce the risk of depression.
    • Dosage recommendations: The recommended dose of EPK and DGK is from 1000 to 2000 mg per day. It is important to choose high -quality additives containing a sufficient amount of EPC and DGK.
    • Precautions: Omega-3 fatty acids can dilute blood, so you need to consult a doctor if you take anticoagulants.

  2. B vitamins B (B1, B6, B9, B12):

    • The mechanism of action: B vitamins play an important role in energy metabolism in the brain and synthesis of neurotransmitters. B vitamins deficiency can lead to a deterioration in cognitive functions and memory.
    • Scientific data: Studies show that vitamins B6, B9 (folic acid) and B12 can improve memory and cognitive functions in people with a deficiency of these vitamins. Vitamin B1 (thiamine) is important for the normal operation of the nervous system and can improve concentration and memory.
    • Dosage recommendations: The dosage of group B vitamins depends on individual needs and deficiency. It is recommended to take a complex of B vitamins, containing all the necessary vitamins in optimal doses.
    • Precautions: In high doses, some vitamins of group B can cause side effects. It is important to follow the doctor’s recommendations or instructions for use.

  3. Ginkgo biloba:

    • The mechanism of action: Ginkgo biloba improves blood circulation in the brain, has an antioxidant effect and protects the brain cells from damage.
    • Scientific data: Studies show that ginkgo bilobe can improve memory and cognitive functions in people with mild cognitive impairment and Alzheimer’s disease. However, the research results are ambiguous, and additional studies are needed to confirm effectiveness.
    • Dosage recommendations: The recommended dose is from 120 to 240 mg per day. It is important to choose standardized extracts of ginkgo biloba containing a certain amount of active substances (flavonoids and terpenoids).
    • Precautions: Ginkgo biloba can dilute blood, so you need to consult a doctor if you take anticoagulants. He can also interact with some drugs.

  4. Phosphateidixine:

    • The mechanism of action: Phospatylserin is phospholipid, which is an important component of cell membranes of the brain. It plays a key role in neurotransmissance and maintaining cognitive functions.
    • Scientific data: Studies show that phosphatidylserin can improve memory and cognitive functions in older people and people with Alzheimer’s disease.
    • Dosage recommendations: The recommended dose is from 100 to 300 mg per day.
    • Precautions: Phosphatidylserin is usually well tolerated, but in rare cases it can cause side effects, such as insomnia or stomach disorder.

  5. Creatine:

    • The mechanism of action: Creatine plays an important role in the energy metabolism in the brain, increasing the level of ATP (adenosinerifospeta), the main source of energy for cells.
    • Scientific data: Studies show that creatine can improve cognitive functions, especially the working memory and speed of information processing, especially in conditions of stress or lack of sleep.
    • Dosage recommendations: The recommended dose is 3-5 grams per day.
    • Precautions: Creatine is usually safe for most people, but can cause water delay and weight gain. People with kidney diseases should consult a doctor before taking creatine.

  6. BACOPA Monnieri:

    • The mechanism of action: Bakop Monieri is an Ayurvedic plant that improves cognitive functions, has an antioxidant effect and protects the brain cells from damage.
    • Scientific data: Studies show that Monieri Bakop can improve memory, information processing speed and training.
    • Dosage recommendations: The recommended dose is from 300 to 450 mg per day. It is important to choose standardized extracts containing a certain amount of active substances (bacosides).
    • Precautions: Bakop Monieri can cause side effects, such as stomach or nausea.

  7. Ginseng:

    • The mechanism of action: Ginseng is an adaptogen that increases the body’s resistance to stress, improves energy metabolism and cognitive functions.
    • Scientific data: Studies show that ginseng can improve memory, concentration and reaction rate.
    • Dosage recommendations: The recommended dose depends on the type of ginseng (for example, Panax Ginseng or American Ginseng) and the concentration of active substances (ginsenosides).
    • Precautions: Ginseng can cause side effects, such as insomnia, nervousness, or an increase in blood pressure. He can also interact with some drugs.

B. Bades with insufficient evidence base:

  1. GUPERZIN A: Some studies show that Gepernine and can improve memory and cognitive functions in Alzheimer’s disease. However, additional studies are needed to confirm effectiveness.

  2. VinPocetin: It is believed that vinpocetine improves blood circulation in the brain. Some studies show that it can improve cognitive functions, but additional studies are needed.

  3. DMAE (dimethylaminoethanol): It is assumed that DMAE improves cognitive functions, increasing the level of acetylcholine in the brain. However, evidence of its effectiveness is limited.

III. How to choose dietary supplement to improve memory: step -by -step instructions

The choice of dietary supplement to improve memory is an individual process that requires the accounting of many factors. Follow this step -by -step instructions to make a conscious and safe choice.

A. Step 1: Determine the cause of memory deterioration:

Before starting to receive dietary supplements, it is important to understand why the memory worsened. Analyze your lifestyle, evaluate the level of stress, the quality of sleep and nutrition. If memory deterioration is caused by a medical condition or taking medication, you must consult a doctor.

B. Step 2: Consult a doctor or specialist:

Be sure to consult a doctor, neurologist or nutritionist before starting to receive dietary supplements. A specialist will be able to evaluate your health status, determine the cause of memory deterioration and choose the most suitable dietary supplement, taking into account your individual needs and possible contraindications.

C. Step 3: Study scientific data:

Before buying dietary supplements, study scientific data on its effectiveness and safety. Pay attention to the results of clinical studies, meta-analyzes and reviews. Trust information from reliable sources, such as scientific journals, medical websites and healthcare organizations.

D. Step 4: Choose a quality product:

When choosing dietary supplements, pay attention to the following factors:

  1. Manufacturer: Choose dietary supplements from famous and respected manufacturers who comply with quality standards and have a good reputation.

  2. Composition: Carefully study the composition of the product. Make sure that it contains the declared ingredients in sufficient doses. Avoid products containing artificial additives, dyes and preservatives.

  3. Standardization: Choose standardized extracts containing a certain amount of active substances. This guarantees that you will receive a product with a predictable effect.

  4. Certification: Pay attention to the availability of quality certificates confirming that the product meets safety and efficiency requirements.

  5. Reviews: Read the reviews of other users about the product. However, remember that reviews can be subjective and do not always reflect real effectiveness.

E. Step 5: Start with a low dose and monitor the reaction:

Start taking dietary supplements to evaluate your individual reaction. Carefully follow your well -being and note any side effects. If you do not experience side effects, gradually increase the dose to the recommended.

F. Step 6: Be patient and follow the mode:

The effect of taking dietary supplements may not appear immediately. Usually it takes several weeks or months of regular admission to notice an improvement in memory and cognitive functions. It is important to observe the recommended reception mode and not skip doses.

G. Step 7: Combine a dietary supplement with other methods of improving memory:

Reception of dietary supplements is not a panacea. To achieve the best results, it is necessary to combine a dietary supplement with other methods of improving memory, such as:

  1. Healthy nutrition: Balanced diet, rich in fruits, vegetables, whole cereals, low -fat protein and healthy fats, provides the brain with the necessary nutrients.

  2. Regular physical exercises: Physical exercises improve blood circulation in the brain and contribute to the formation of new neurons.

  3. Sufficient sleep: Provide yourself enough sleep (7-8 hours a day) so that the brain can consolidate memories.

  4. Stress management: Use stress control methods such as meditation, yoga or breathing exercises.

  5. Cognitive training: Regularly train your brain by solving puzzles, playing intellectual games and studying new information.

  6. Social activity: Support social activity and communication with friends and family.

IV. Precautions and possible side effects

When taking dietary supplements, to improve memory, it is important to observe precautions and know about possible side effects.

A. Consultation with a doctor:

Be sure to consult a doctor, especially if you have any chronic diseases, you take medicine or pregnant or breastfeed.

B. Interaction with drugs:

Some dietary supplements can interact with medicines. Tell your doctor about all the dietary supplements that you accept to avoid unwanted interactions.

C. Side effects:

Carefully follow your well -being and note any side effects. If you experience any unpleasant symptoms, stop taking dietary supplements and consult a doctor.

D. Dosage:

Do not exceed the recommended dose of dietary supplements. High doses can be hazardous to health.

E. Quality product:

Choose dietary supplements from reliable manufacturers to avoid fakes and poor -quality products.

F. Individual sensitivity:

Each person may have individual sensitivity to dietary supplements. Some people may experience side effects even when taking recommended doses.

G. Pregnancy and breastfeeding:

Some dietary supplements are contraindicated during pregnancy and breastfeeding. Be sure to consult a doctor before taking any dietary supplements during this period.

H. Children and adolescents:

Do not give dietary supplements to improve memory to children and adolescents without consulting a doctor.

V. Conclusion:

The choice of dietary supplement to improve memory is a responsible step that requires a conscious approach and consultation with a specialist. Remember that dietary supplements are not a magic tablet, and to achieve the best results, you need to combine their reception with a healthy lifestyle and cognitive training. Be attentive to your health and make a conscious choice!

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