TOP Dads to improve memory

Top Badov to improve memory: a full guide for supporting cognitive functions

I. Understanding the memory and factors affecting it

Memory is a complex cognitive process that allows us to encode, store and extract information. It is not a monolithic essence, but consists of several types, each of which is served by various areas of the brain.

• Sensory memory: A short -term memory that stores sensory impressions (visual, auditory, tactile) for a split second.
• Short -term memory (short -term working memory): Holds a small amount of information (approximately 7 ± 2 elements) for several seconds or minutes. Used to process current information.
• Long -term memory: It stores information for a long period of time, from a few minutes to all life. Divided into:
  • Explicit (declarative) memory: Conscious memory of facts and events.
    • Episodic memory: Memories of specific events and experiences.
    • Semantic memory: General knowledge about the world, facts, concepts.
  • Implicit (procedural) memory: The unconscious memory of skills and habits (for example, cycling, playing a musical instrument).

Factors affecting memory:

1. Age: With age, a natural decrease in cognitive functions occurs, including memory. This is due to a decrease in brain volume, a decrease in neural activity and the accumulation of damage.
2. Genetics: A genetic predisposition plays an important role in predisposition to cognitive impairment, including Alzheimer’s disease.
3. Life:
   • Nutrition: The lack of nutrients, such as B vitamins, omega-3 fatty acids and antioxidants, can negatively affect memory.
   • Physical activity: Regular physical exercises improve blood circulation in the brain and stimulate the growth of new neurons.
   • Dream: The lack of sleep violates the consolidation of memory, a process in which the information is transferred from short -term to long -term memory.
   • Stress: Chronic stress can damage the hippocampus, the area of ​​the brain, critical for memory.
   • Smoking and alcohol abuse: These bad habits have a toxic effect on the brain and worsen cognitive functions.
4. Medical conditions: Some medical conditions, such as depression, anxiety, diabetes, hypertension and hypothyroidism, can negatively affect memory.
5. Medicines: Some drugs, such as anticholinergic drugs, benzodiazepines and statins, can cause memory problems.
6. Head injuries: Hodo-brain injuries can lead to various memory disorders, depending on the severity of the injury and area of ​​brain damage.
7. Cognitive load: The lack of mental stimulation and intellectual activity can contribute to a decrease in cognitive functions.

II. Key nutrients and dietary supplements to support memory

Many dietary supplements and nutrients demonstrate the potential in improving memory and cognitive functions. It is important to remember that the effectiveness of dietary supplements can vary depending on the individual characteristics of the body, dosage and duration of administration. Before taking any dietary supplements, it is recommended to consult a doctor.

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, necessary for optimal neural function and synaptic plasticity (the ability of neurons to form new connections). EPA (eicosapentaenoic acid) has anti -inflammatory properties that can protect the brain from damage caused by inflammation.
   • Scientific evidence: Numerous studies have shown that the intake of omega-3 fatty acids can improve memory, attention and speed of information processing, especially in the elderly and people with mild cognitive impairment. Studies also show potential benefits in the prevention of dementia.
   • Sources: Fish oil, croil oil, linseed oil, chia seeds, walnuts.
   • Recommended dosage: At least 1000 mg DHA and EPA per day.

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

   • The mechanism of action: B vitamins play an important role in the metabolism of energy in the brain, the synthesis of neurotransmitters and maintaining the health of the nervous system.
     • Vitamin B1 (TIAMIN): It is necessary for glucose metabolism, the main source of energy for the brain.
     • Vitamin B6 (Pyridoxin): Participates in the synthesis of neurotransmitters, such as serotonin, dopamine and GABA.
     • Vitamin B9 (folic acid): It is important for dividing cells and DNA synthesis, and also reduces the level of homocysteine, amino acids associated with an increased risk of cognitive impairment.
     • Vitamin B12 (cobalamin): It is necessary to maintain a myelin shell, a protective layer surrounding the nerve fibers, and for the synthesis of neurotransmitters. Vitamin B12 deficiency can lead to neurological problems, including memory loss.
   • Scientific evidence: B vitamins deficiency can lead to cognitive impairment, including problems with memory, concentration and mood. Reception of B vitamins can improve cognitive functions in people with a deficiency of these vitamins.
   • Sources: Meat, fish, eggs, dairy products, green leafy vegetables, whole grain products.
   • Recommended dosage: Depends on the age and individual needs. It is recommended to take a complex of B vitamins B.

3. Vitamin D:

   • The mechanism of action: Vitamin D plays a role in the development and functioning of the brain. It is involved in the regulation of the expression of genes associated with neurotransmia, neuroprotection and synaptic plasticity.
   • Scientific evidence: The low level of vitamin D is associated with an increased risk of cognitive disorders, including Alzheimer’s disease. Vitamin D intake can improve cognitive functions in people with vitamin D.
   • Sources: Sunlight, fatty fish (salmon, tuna, sardines), egg yolks, enriched products (milk, juice).
   • Recommended dosage: 2000-4000 IU per day, depending on the level of vitamin D in the blood.

4. Magnesium:

   • The mechanism of action: Magnesium is necessary for many brain functions, including neurotransmission, synaptic plasticity and neuroprotection. It regulates the activity of NMDA receptors that play a key role in training and memory. Magnesium L-treonata is a form of magnesium, which penetrates better through a hematoencephalic barrier.
   • Scientific evidence: Magnesium deficiency can lead to cognitive disorders, including problems with memory, training and attention. Reception of magnesium L-treonat can improve memory and cognitive functions, especially in the elderly.
   • Sources: Green leafy vegetables, nuts, seeds, whole grain products.
   • Recommended dosage: 200-400 mg per day.

5. Curcumin:

   • The mechanism of action: Kurkumin is an active ingredient in turmeric with powerful antioxidant and anti -inflammatory properties. It can protect the brain from damage caused by free radicals and inflammation, as well as stimulate the growth of new neurons (neurogenesis). Kurkumin can also help cleanse the brain of amyloid plaques, which are a characteristic feature of Alzheimer’s disease.
   • Scientific evidence: Studies have shown that Kurkumin can improve memory, attention and mood, as well as protect against age -related decrease in cognitive functions. However, the bioavailability of curcumin is low, therefore it is recommended to take it in combination with piperin (black pepper extract), which improves its absorption.
   • Sources: Turmeric.
   • Recommended dosage: 500-2000 mg per day.

6. Resveratrol:

   • The mechanism of action: Resveratrol is a polyphenol contained in grapes, red wine and berries. It has antioxidant, anti -inflammatory and neuroprotective properties. Resveratrol can improve blood circulation in the brain, protect neurons from damage and stimulate neurogenesis. It also activates sirtuins, proteins associated with longevity and improvement of cognitive functions.
   • Scientific evidence: Studies have shown that resveratrol can improve the memory, attention and speed of information processing, as well as protect against the age -related decrease in cognitive functions.
   • Sources: Grapes, red wine, berries, peanuts.
   • Recommended dosage: 150-500 mg per day.

7. Ginkgo biloba:

   • The mechanism of action: Ginkgo biloba is an extract from ginkgo leaves, which improves blood circulation in the brain, has antioxidant properties and protects neurons from damage. It can also improve neurotransmission and synaptic plasticity.
   • Scientific evidence: Numerous studies have shown that ginkgo bilobe can improve memory, attention and speed of information processing, especially in people with Alzheimer’s disease or mild cognitive disorders. It can also improve blood circulation in the limbs.
   • Sources: Extract from ginkgo wood leaves.
   • Recommended dosage: 120-240 mg per day.

8. BACOPA Monnieri:

   • The mechanism of action: Bakop Monieri is an Ayurvedic plant that improves cognitive functions, especially memory and training. It has antioxidant, anti -inflammatory and neuroprotective properties. Bakop Monieri enhances blood flow in the brain, protects neurons from damage and stimulates the growth of new neurons. It also improves neurotransmission and synaptic plasticity.
   • Scientific evidence: Studies have shown that Monieri Bakop can improve memory, attention, information processing speed and cognitive function as a whole. Especially effective for improving training and memorizing new information.
   • Sources: Bakop Monieri plant extract.
   • Recommended dosage: 300-600 mg per day.

9. Phosphateidilsin (PhOSPhatIDYLSERINE):

   • The mechanism of action: Phosphatidylserin is a phospholipid, which is the main component of the cell membranes of the brain. He plays an important role in neurotransmissance, synaptic plasticity and neuroprotheres. Phosphatidylserin improves the connection between neurons, protects them from damage and supports the normal structure and function of cell membranes.
   • Scientific evidence: Studies have shown that phosphatidylserin can improve memory, attention, information processing speed and cognitive function as a whole, especially in older people and people with mild cognitive impairments.
   • Sources: Soy lecithin, sunflower lecithin, animal brain.
   • Recommended dosage: 100-300 mg per day.

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

    • The mechanism of action: Acetyl-L-carnitine is an amino acid that improves energy metabolism in brain cells and protects them from damage. It can also improve neurotransmission and synaptic plasticity. Acetyl-L-carnitine helps mitochondria, cell energy stations, and more efficiently produce energy.
    • Scientific evidence: Studies have shown that acetyl-L-carnitine can improve memory, attention, information processing speed and cognitive function as a whole, especially in the elderly and people with Alzheimer’s disease.
    • Sources: Synthetic.
    • Recommended dosage: 500-2000 mg per day.

11. Caffeine and L-Teanin:

    • The mechanism of action: Caffeine is a stimulant that improves attention and concentration. L-theanine is an amino acid that has a relaxing effect and reduces anxiety. The combination of caffeine and L-theanine can improve cognitive functions, such as attention, memory and reaction rate, without side effects, such as anxiety and nervousness, which can only be associated with the use of caffeine. L-theanine modulates the effect of caffeine, providing a more smooth and steady effect.
    • Scientific evidence: Studies have shown that a combination of caffeine and L-theanine can improve cognitive functions, especially the attention and reaction rate.
    • Sources: Coffee, tea, dietary supplements.
    • Recommended dosage: 100-200 mg of caffeine and 200-400 mg of L-teanina.

12. Citrullin Malat:

    • The mechanism of action: Citrullin Malat improves blood flow and vasodilation (expansion of blood vessels), which can lead to an improvement in the delivery of oxygen and nutrients to the brain. This, in turn, can improve cognitive functions.
    • Scientific evidence: Studies are mainly focused on physical performance, but improving blood flow can indirectly affect cognitive functions. Additional studies are required to confirm the direct influence of citrullin Malat as a keepsake.
    • Sources: Watermelon, additives.
    • Recommended dosage: 3-6 g per day.

13. Creatine:

    • The mechanism of action: Creatine helps to increase the level of creatine phosphate in the brain, which is a source of energy for cells. This can improve cognitive functions, especially in situations requiring high mental stress.
    • Scientific evidence: Studies show that creatine can improve memory and intelligence, especially among vegetarians and vegans, in which the level of creatine in the body is usually lower.
    • Sources: Meat, fish, additives.
    • Recommended dosage: 3-5 g per day.

14. Choline (choline) and its forms (alpha-gg, CDP choline):

    • The mechanism of action: Kholin is a necessary nutrient, which is a predecessor of acetylcholine, an important neurotransmitter involved in memory and training. Alfa-GFH (Alfa-Glycerylphosphereholin) and CDP choline (quitidine diffusfate choline) are the forms of choline that are better absorbed and penetrate through the hematoencephalic barrier.
    • Scientific evidence: Studies show that additives with holin can improve memory, especially in older people and people with cognitive impairment.
    • Sources: Eggs, liver, soy, beef, alpha-gfh, CDP choline (additives).
    • Recommended dosage: Choline: 400-550 mg per day; Alfa-gg: 300-600 mg per day; CDP choline: 500-1000 mg per day.

III. Important considerations when choosing dietary supplements

1. Consultation with a doctor: Before taking any dietary supplements, you need to consult a doctor, especially if you have any medical conditions or you take medications. The doctor will be able to evaluate your individual needs and risks and advise the most suitable dietary supplements and dosages.
2. Product quality: Choose dietary supplements from reliable manufacturers who carry out quality control and product testing. Make sure that the products are certified by independent organizations (for example, NSF International, USP Verified).
3. Composition of products: Carefully study the composition of the product and make sure that it does not contain unnecessary additives, dyes, flavors and other potentially harmful substances.
4. Dosage: Follow the recommended dosage indicated on the packaging of products, and do not exceed it without consulting a doctor.
5. Side effects: Pay attention to the possible side effects of dietary supplements and stop taking it if you have any undesirable reactions.
6. Interaction with drugs: Some dietary supplements can interact with medicines, so it is important to inform your doctor about all the dietary supplements that you are taking.
7. Realistic expectations: Bades are not a miracle tool and cannot completely restore the lost memory or prevent the development of dementia. They can be a useful addition to a healthy lifestyle, but do not replace a balanced diet, regular physical exercises, sufficient sleep and mental stimulation.

IV. Lifestyle strategies to support memory

In addition to receiving dietary supplements, an important role in maintaining memory is played by lifestyle strategies:

1. Balanced nutrition: Adhere to a healthy diet rich in fruits, vegetables, whole grain products, low -fat protein and healthy fats. Limit the consumption of sugar, processed products and saturated fats.
2. Regular physical exercises: Do physical exercises for at least 30 minutes a day, most days of the week. Physical activity improves blood circulation in the brain and stimulates the growth of new neurons.
3. Sufficient sleep: Sleep at least 7-8 hours at night. The lack of sleep disrupts the consolidation of memory.
4. Stress management: Use stress control methods, such as meditation, yoga, deep breathing and nature walks. Chronic stress can damage the hippocampus.
5. Mental stimulation: Support mental activity by solving puzzles, reading books, studying new skills and participating in intellectual discussions.
6. Social activity: Support social ties and participate in public life. Social isolation can negatively affect cognitive functions.
7. Regular medical examinations: Pass regular medical examinations to identify and treat any medical conditions that can affect memory.
8. Refusal of bad habits: Refuse smoking and alcohol abuse. These bad habits have a toxic effect on the brain.

V. Nootropics and pharmaceuticals to improve memory (consultation with a doctor is required)

Some nootropes and pharmaceuticals, such as piracetams, pramsetams, aniracetes, oxiracetes, noopept and memantine, can improve cognitive functions, including memory. However, these drugs have contraindications and side effects, and they should be taken only as prescribed by a doctor. Self -medication is unacceptable. These substances are often used to treat specific diseases, such as Alzheimer’s disease, and are not always suitable for general improvement of memory in healthy people.

VI. Prospects for research in memory of memory

Studies in the field of memory improvement are actively developing, and scientists study new strategies and methods that can help improve cognitive functions. Some of the promising areas include:

1. Gene therapy: Gene therapy can be used to deliver genes that improve cognitive functions to the brain.
2. Stem cells: Stem cells can be used to restore damaged neurons and stimulate neurogenesis.
3. Neurostimulation: Neurostimulation, such as transcranial magnetic stimulation (TMS) and transcranial stimulation with direct current (TDCS), can be used to stimulate certain areas of the brain and improve cognitive functions.
4. Development of new drugs: Scientists are developing new drugs that can improve memory, attention and speed of information processing.
5. Personalized medicine: Personalized approaches to improving memory are developed, which take into account individual genetic features and lifestyle factors.

VII. Final recommendations

Improving memory is a multifaceted process that requires an integrated approach, including a healthy lifestyle, mental stimulation and, if necessary, taking dietary supplements or drugs under the supervision of a doctor. There is no single solution suitable for everyone, and it is important to find a strategy that will be effective for you. Remember that the early beginning of preventive measures and maintaining a healthy lifestyle is the key to preserving cognitive functions for many years.