Natural nootropes to support the brain

Natural nootropes to support the brain: Expanded review

The brain, the most complex organ of the human body, requires constant support for optimal work. Cognitive functions, such as memory, attention, concentration and learning, depend on the complex network of neurotransmitters, blood supply and neural plasticity. In the era of information overload and constant stress, maintaining brain health becomes critical. Instead of relying exclusively on synthetic drugs, many turn to natural nootropes – substances obtained from natural sources that can safely and effectively improve cognitive functions. This article is an in -depth analysis of the most promising natural nootropics, their mechanisms of action, scientifically confirmed advantages and potential risks.

I. Adaptogens: Harmonization and brain stability

Adaptogens are a class of plants that help the body adapt to stress, whether physical, emotional or environmental. They work by modulating the hormonal balance, supporting the immune system and protecting the cells from damage. Their effect on the brain is expressed in improving cognitive functions, a decrease in fatigue and increasing stress resistance.

A. Rodiola pink (Rhodiola rosea): Energy and concentration

Rhodiola pink is a powerful adaptogen that grows in the cold regions of the world. Its active components, such as Rosavin and Salidroside, affect neurotransmitters, serotonin, dopamine and norepinephrine, playing a key role in the mood, motivation and concentration.

• The mechanism of action:

  • Modulation neurotransmitters: Rhodiola pink increases the levels of serotonin, dopamine and norepinephrine, improving mood, motivation and concentration. It can also prevent a decrease in these neurotransmitters during stress.
  • Neuron protection: The antioxidant properties of Rodiola pink protect neurons from oxidative stress, damage caused by free radicals. Oxidizing stress is one of the main causes of neurodegenerative diseases.
  • Improving energy metabolism: Rhodiola pink supports mitochondrial function, improving the energy metabolism in brain cells. This leads to an increase in energy and a decrease in fatigue.
  • Reducing the level of cortisol: Rhodiola pink helps to regulate the level of cortisol, stress hormone, preventing its excessive increase during stressful situations.

• Scientific confirmation:

  • Studies have shown that Rhodiola Pink improves mental performance, especially in conditions of stress and fatigue.
  • Some studies demonstrate an improvement in memory and ability to take Rodola Rose.
  • Rodila pink can be useful in the treatment of depression and anxiety.

• Dosage and safety: The recommended dose is from 100 to 600 mg per day, divided into several receptions. Rhodiola pink is usually well tolerated, but some people can experience side effects, such as insomnia or irritability.

B. Ashvaganda: Stress Relief and Improvement of Memory

Ashvaganda is an Ayurvedic plant, known for its adaptogenic properties. It helps the body cope with stress, improves sleep and increases cognitive functions.

• The mechanism of action:

  • Reducing the level of cortisol: Ashvaganda effectively reduces the level of cortisol, stress hormone, contributing to relaxation and a decrease in anxiety.
  • Antioxidant protection: Ashvaganda contains powerful antioxidants that protect brain cells from damage caused by free radicals.
  • Support for neurotransmitters: Ashvagand can affect the levels of the GABA (gamma-aminomatic acid), neurotransmitter, which helps to relax and decrease anxiety.
  • Improving the function of the hippocampus: Ashvagand can stimulate the growth of new nerve cells in the hippocampus, the area of ​​the brain that is responsible for memory and training.

• Scientific confirmation:

  • Studies have shown that Ashvaganda improves the memory, concentration and speed of information processing.
  • Ashvaganda can be useful in the treatment of anxiety, depression and insomnia.
  • Some studies show that Ashvagand can improve physical performance and reduce fatigue.

• Dosage and safety: The recommended dose is from 300 to 500 mg per day. Ashvaganda is usually well tolerated, but some people may experience side effects, such as drowsiness or stomach disorder. Not recommended for pregnant and lactating women.

C. Ginseng (Panax Ginseng): Improving cognitive functions and energy

Ginseng is another famous adaptogen, traditionally used in Chinese medicine. It stimulates mental and physical activity, improves concentration and memory.

• The mechanism of action:

  • Improving blood circulation in the brain: Ginseng expands blood vessels, improving the blood supply to the brain and providing it with oxygen and nutrients.
  • Neuron protection: Ginzenosides, the active components of ginseng, have antioxidant and anti -inflammatory properties, protecting neurons from damage.
  • Modulation neurotransmitters: Ginseng can affect the levels of acetylcholine, neurotransmitter, playing a key role in memory and training.
  • Improving energy metabolism: Ginseng stimulates the mitochondrial function, improving the energy metabolism in brain cells.

• Scientific confirmation:

  • Studies have shown that ginseng improves memory, concentration and reaction rate.
  • Ginseng can be useful in the treatment of fatigue and stress.
  • Some studies show that ginseng can improve immune function.

• Dosage and safety: The recommended dose is from 200 to 400 mg per day. Ginseng can cause side effects, such as insomnia, nervousness and increase in blood pressure. It is not recommended for people with high blood pressure or heart problems.

II. Plants that improve blood circulation and oxygenation of the brain

The optimal blood circulation and sufficient supplies of oxygen are crucial for the health of the brain and cognitive functions. Some plants have properties that improve blood circulation in the brain and provide it with the necessary nutrients.

A. Ginkgo Biloba: Improving memory and concentration

Ginkgo biloba is an ancient plant, known for its healing properties for centuries. It improves blood circulation in the brain, protects neurons from damage and increases cognitive functions.

• The mechanism of action:

  • Improving blood circulation: Ginkgo biloba expands blood vessels, improving blood flow in the brain and providing it with oxygen and nutrients.
  • Antioxidant protection: Ginkgo biloba contains powerful antioxidants that protect brain cells from damage caused by free radicals.
  • Neuroprotective action: Ginkgo biloba protects neurons from toxins and damage caused by ischemia (lack of oxygen).
  • Improving the transmission of nerve impulses: Ginkgo bilobe can affect the levels of neurotransmitters, such as acetylcholine, improving the transmission of nerve impulses in the brain.

• Scientific confirmation:

  • Studies have shown that ginkgo biloba improves memory, concentration and speed of information processing, especially in older people.
  • Ginkgo bilobe can be useful in the treatment of Alzheimer’s disease and other forms of dementia.
  • Some studies show that ginkgo bilobe can improve vision and hearing.

• Dosage and safety: The recommended dose is from 120 to 240 mg per day, divided into several receptions. Ginkgo bilobe can cause side effects, such as headache, dizziness and stomach disorder. It is not recommended for people taking anticoagulants (blood thinning drugs).

B. Gotha asiatica: Improving cognitive functions and a decrease in anxiety

Gotha Cola is an Ayurvedic plant, traditionally used to improve memory, concentration and reduce anxiety.

• The mechanism of action:

  • Improving blood circulation: Gotha Cola strengthens the walls of blood vessels, improving blood circulation in the brain.
  • Antioxidant protection: Gota Cola contains antioxidants that protect brain cells from damage caused by free radicals.
  • Stimulation of the growth of nerve cells: Gota Cola can stimulate the growth of new nerve cells and dendrites (processes of nerve cells), improving neural bond.
  • Reducing anxiety: Gota Cola can reduce the level of cortisol and improve the levels of GABA, contributing to relaxation and reduction of anxiety.

• Scientific confirmation:

  • Studies have shown that Gota Cola improves memory, concentration and mood.
  • Gota Cola can be useful in the treatment of anxiety and depression.
  • Some studies show that Gotha Cola can improve wound healing and reduce the formation of scars.

• Dosage and safety: The recommended dose is from 300 to 900 mg per day. Gota Cola is usually well tolerated, but some people can experience side effects, such as headache or stomach disorder. Not recommended for pregnant and lactating women.

III. Substances supporting neurotransmitters

Neurotransmitters are chemicals that transmit signals between nerve cells. They play a key role in cognitive functions, such as memory, attention, mood and motivation. Some natural substances can support the healthy function of neurotransmitters.

A. L-deanine: Relaxation and concentration

L-theanine is an amino acid contained in tea leaves (Camellia sinensis). It contributes to relaxation, improves concentration and reduces anxiety, without causing drowsiness.

• The mechanism of action:

  • Increase alpha waves in the brain: L-theanine stimulates the production of alpha waves in the brain that are associated with relaxation and calm.
  • Improving the levels of GABA, serotonin and dopamine: L-theanine can increase the levels of these neurotransmitters, improving the mood, reducing anxiety and contributing to relaxation.
  • Neuroprotective action: L-theanine protects neurons from damage caused by toxins and oxidative stress.

• Scientific confirmation:

  • Studies have shown that L-theanine improves concentration, attention and memory.
  • L-theanine can be useful in the treatment of anxiety and stress.
  • L-theanine can improve sleep quality.

• Dosage and safety: The recommended dose is from 100 to 200 mg per day. L-theanine is usually well tolerated and has few side effects.

B. Acetyl-L-Carnitin (Acetyl-Carnitine, Alcar): Energy for the brain and improving memory

Acetyl-L-carnitine is an amino acid that plays a key role in energy metabolism in cells. It improves the function of mitochondria, increases the energy of the brain and protects neurons from damage.

• The mechanism of action:

  • Improving the function of mitochondria: Alcar helps to transport fatty acids to mitochondria, where they are used to produce energy.
  • Antioxidant protection: Alcar protects brain cells from damage caused by free radicals.
  • Increasing acetylcholine levels: Alcar can increase the levels of acetylcholine, neurotransmitter, which plays a key role in memory and training.
  • Neuroprotective action: Alcar protects neurons from toxins and damage caused by ischemia (lack of oxygen).

• Scientific confirmation:

  • Studies have shown that Alcar improves memory, concentration and speed of information processing, especially in the elderly.
  • Alcar can be useful in the treatment of Alzheimer’s disease and other forms of dementia.
  • Alcar can improve mood and reduce fatigue.

• Dosage and safety: The recommended dose is from 500 to 2000 mg per day, divided into several receptions. Alcar can cause side effects, such as nausea, stomach disorder and insomnia.

C. Choline: Support for memory and concentration

Kholin is an important nutrient that plays a key role in the brain. It is necessary for the production of acetylcholine, neurotransmitter, playing a key role in memory, training and muscle function.

• The mechanism of action:

  • Acetylcholine predecessor: Kholin is the predecessor of acetylcholine, neurotransmitter, playing a key role in memory, training and muscle function.
  • Support for the structure of cell membranes: Kholin is a component of phosphatidylcholine, the main phospholipide in cell membranes, supporting their structure and function.
  • Fat transport: Kholin is necessary for the transport of fats from the liver, preventing the accumulation of fat in the liver.

• Scientific confirmation:

  • Studies have shown that choline improves memory, concentration and speed of information processing.
  • Kholin can be useful in the treatment of Alzheimer’s disease and other forms of dementia.
  • Kholin can improve sports results.

• Sources and safety: Good sources of choline include eggs, liver, beef, bird and fish. Kholin is also available in the form of additives, such as choline bartratrate, choline citrate and alpha-glycerylphosphyrylholin (Alpha-GPC). The recommended dose is from 400 to 550 mg per day. High doses of choline can cause side effects, such as nausea, vomiting and diarrhea.

IV. Other natural nootropics

In addition to adaptogens and substances that support neurotransmitters, there are many other natural substances that can improve cognitive functions.

A. Creatine: Energy for the brain and improving memory

Creatine is an amino acid that plays a key role in energy metabolism in the muscles and brain. It improves brain energy, memory and concentration.

• The mechanism of action:

  • Increase in phosphocratin reserves: Creatine increases the reserves of phosphocratin in the brain, which is used to rapidly recovery ATP (adenosinerifospeta), the main energy currency of the cell.
  • Neuron protection: Creatine has neuroprotective properties, protecting neurons from damage caused by toxins and oxidative stress.
  • Improving the function of mitochondria: Creatine can improve the function of mitochondria by increasing energy production in brain cells.

• Scientific confirmation:

  • Studies have shown that creatine improves memory, concentration and speed of information processing, especially in conditions of stress and fatigue.
  • Creatine can be useful in the treatment of depression and other mental disorders.
  • Creatine can improve sports results.

• Dosage and safety: The recommended dose is from 3 to 5 grams per day. Creatine is usually well tolerated, but some people may experience side effects, such as water retention and stomach disorder.

B. Curcumin: antioxidant protection and mood improvement

Kurkumin is an active substance contained in turmeric (Curcuma Longa), spices widely used in Indian cuisine. It has powerful antioxidant and anti -inflammatory properties, protects neurons from damage and improves mood.

• The mechanism of action:

  • Antioxidant protection: Kurkumin neutralizes free radicals, protecting brain cells from oxidative stress.
  • Anti -inflammatory action: Kurkumin reduces inflammation in the brain that can damage neurons and reduce cognitive functions.
  • BDNF level increase: Kurkumin can increase the BDNF level (neurotrophic factor of the brain), a protein that stimulates the growth of new nerve cells and protects existing neurons.
  • Improving mood: Kurkumin can increase the levels of serotonin and dopamine, improving the mood and reducing the alarm.

• Scientific confirmation:

  • Studies have shown that curcumin improves memory, concentration and mood.
  • Kurkumin can be useful in the treatment of Alzheimer’s disease, depression and other mental disorders.
  • Kurkumin has anti -cancer properties.

• Dosage and safety: Kurkumin is poorly absorbed into the blood. To improve absorption, it is recommended to take curcumin with piperin, a substance contained in black pepper. The recommended dose is from 500 to 2000 mg per day. Kurkumin is usually well tolerated, but some people may experience side effects, such as stomach disorder.

C. Bacopa Monnieri: Improving memory and training

Bakop Monier is an Ayurvedic plant traditionally used to improve memory, training and concentration.

• The mechanism of action:

  • Antioxidant protection: Bakop Monier contains antioxidants that protect brain cells from damage caused by free radicals.
  • Improving blood circulation: Bakop Monier can improve blood circulation in the brain, providing it with oxygen and nutrients.
  • Increasing the growth of dendrites: Bakop Monier can stimulate the growth of new dendrites (processes of nerve cells), improving neural bond.
  • Modulation neurotransmitters: Bakop Monier can influence the levels of acetylcholine, gamut and glutamate, neurotransmitters playing a key role in cognitive functions.

• Scientific confirmation:

  • Studies have shown that Bakop Monier improves memory, training and information processing speed.
  • Bakop Monier can be useful in the treatment of anxiety and depression.
  • Some studies show that Bakop Monier can improve the symptoms of ADHG (attention deficit syndrome and hyperactivity).

• Dosage and safety: The recommended dose is from 300 to 450 mg per day. Bakop Monier can cause side effects, such as stomach disorder, nausea and dry mouth.

V. The importance of an integral approach to brain health

Natural nootropics can be a useful addition to a healthy lifestyle to maintain brain health and cognitive functions. However, it is important to remember that they are not a magic pill. To achieve optimal results, an integral approach is needed, including:

• Healthy nutrition: Include products rich in antioxidants, omega-3 fatty acids, vitamins and minerals in your diet.
• Regular physical exercises: Exercises improve blood circulation in the brain, stimulate the growth of new nerve cells and reduce the risk of neurodegenerative diseases.
• Sufficient sleep: During sleep, the brain is cleansed of toxins and consolidates the memory. Try to sleep 7-8 hours every night.
• Stress management: Chronic stress can damage the brain and worsen cognitive functions. Use stress control techniques, such as meditation, yoga or deep breathing.
• Cognitive stimulation: Support the brain active, solving puzzles, studying new skills and communicating with other people.
• Regular medical examinations: Regular medical examinations will help to identify and treat any diseases that can affect the health of the brain.

VI. Cautions and risks

Although natural nootropes are usually considered safe, it is important to be careful and consult a doctor before starting their intake, especially if you have any diseases or take any medicine. Some natural nootropes can interact with drugs or cause side effects. It is important to purchase products from reliable manufacturers to make sure of their quality and safety. Some natural nootropes are not recommended for pregnant and nursing women. It is important to remember that excessive use of any substance, even natural, can be harmful.

This article provides an extensive overview of natural nootropics, but it is not a replacement for consultation with a qualified medical specialist. Individual needs and circumstances may vary, so it is important to discuss any plans for the use of nootropes with a doctor in order to ensure safety and effectiveness.