Dietary supplement to improve memory under stress

Dietary supplement to improve memory under stress: review, scientific data and practical recommendations

I. Stress and its influence on memory: neurobiological mechanisms

Stress, defined as the physiological and psychological reaction of the body to the perceived threat or challenge, has a deep effect on cognitive functions, especially on memory. Understanding the neurobiological mechanisms through which stress affects memory is crucial for the development of effective strategies, including the use of biologically active additives (BADs) aimed at mitigating these negative effects.

1. Hypothalamus-wire-wounds axis (HPA): Activation of the HPA axis is a central component of a stress response. In the perception of stress, the hypothalamus releases the corticotropin-rilying hormone (CRH), which stimulates the pituitary gland to the secretion of adrenocorticotropic hormone (ACTH). ActH, in turn, stimulates the adrenal glands to the production of cortisol, the main stress hormone. A short -term increase in the level of cortisol can improve some cognitive functions, such as vigilance and concentration, but chronic stress leads to a prolonged effect of cortisol, which has a devastating effect on the brain.

2. The influence of cortisol on hippocampus: Hippocampus, the area of ​​the brain, critical for the formation and consolidation of new memories, is especially vulnerable to the effects of cortisol. The chronically increased level of cortisol can:

   • Suppress neurogenesis: Neurogenesis, the process of formation of new neurons, occurs in the hippocampus of an adult brain. Chronic stress and a high level of cortisol suppress neurogenesis, reducing the plasticity of the brain and the worsening ability to form new memories. Studies on animals and people have shown that a stress-induced decrease in neurogenesis correlates with a deterioration in spatial memory and other cognitive deficits.
   • Call atrophy of dendrites: The dendrites, branching processes of neurons receive signals from other neurons. Chronic stress leads to atrophy of dendrites in the hippocampus, which reduces the number of synaptic connections and reduces the effectiveness of information transmission. This structural change affects the ability of the hippocampus to process and store information, worsening memory.
   • Strengthen glutamatergic toxicity: Glutamate is the main exciting neurotransmitter in the brain. Under the influence of chronic stress and a high level of cortisol, the release of glutamate can be excessive, leading to exaytotoxicity-damage and death of neurons due to excessive stimulation. Excetotoxicity is especially dangerous for the hippocampus, making it more vulnerable to damage caused by stress.
   • Involve the long -term potential (LTP): LTP is a mechanism underlying training and memory, which is an increase in synaptic connections between neurons. Stress can violate LTP in the hippocampus, preventing the process of memory consolidation and the worsening ability to form long -term memories.

3. The effect of stress on the prefrontal bark: Prefrontal cortex (PFC), the area of ​​the brain that is responsible for the highest cognitive functions, such as decision -making, planning and working memory, is also affected by stress. Chronic stress can:

   • Reduce dopaminergic alarm: Dopamine is a neurotransmitter that plays an important role in motivation, attention and working memory. Stress reduces the release of dopamine in PFC, which leads to a deterioration in working memory, a decrease in cognitive flexibility and difficulties in making decisions.
   • Worsen the functioning of neural networks: PFC consists of complex neural networks that allow you to carry out complex cognitive processes. Stress can violate the functioning of these networks, reducing the effectiveness of communication between different PFC areas and a worsening ability to purposeful behavior.
   • Enhance impulsiveness: Stress can weaken PFC control over lower areas of the brain, such as amygdala, which leads to an increase in impulsivity and a decrease in the ability to control emotions and behavior.

4. The role of inflammation: Stress can cause an inflammatory reaction in the brain, which can also negatively affect memory and cognitive functions. Inflammatory cytokines, such as Interleukin-1β (IL-1β) and the factor of tumor necrosis-α (TNF-α), can disrupt synaptic plasticity, suppress neurogenesis and promote neurodhevation.

5. Impact of Amigdalu: Amigdala, the area of ​​the brain, responsible for the processing of emotions, especially fear and anxiety, can be excessively activated in stress. This hyperactivation can distract the brain resources from other cognitive functions, including memory, which leads to a deterioration in memorization and reproduction of information.

II. Bades to improve memory under stress: Scientific review

Given the negative impact of stress on memory, the use of dietary supplements can be useful as an addition to other stress stress strategies, such as a change in lifestyle, cognitive-behavioral therapy and drug treatment. Below is a review of some dietary supplements, which, according to scientific data, can have a positive effect on memory under stress.

1. Adaptogens: Adaptogens are a group of herbs and plants, which are believed to help the body adapt to stress and maintain homeostasis. They act by modulating the HPA axis, reducing the level of cortisol and reducing inflammation.

   • Rhodiola pink (Rhodiola rosea): Rhodiola is one of the most studied adaptogens. Studies have shown that Rhodiola can improve mental performance, reduce fatigue and improve the mood with stress. It is assumed that Rhodiola has a positive effect on memory, increasing the level of neurotransmitters, such as serotonin and dopamine, and protecting the brain from oxidative stress.
     • Evidence base: Numerous clinical trials in humans have shown that Rodiula Pink can improve cognitive functions, including memory and concentration, in conditions of stress. For example, a study published in the journal Phytomedicineshowed that the reception of Rodiola for four weeks improves mental performance and reduces fatigue among students experiencing stress during exams.
   • Ashwaganda (withania somnifera): Ashvaganda is another popular adaptogen that is widely used in Ayurvedic medicine. Ashvaganda helps reduce cortisol levels, reduce anxiety and improve sleep. Studies have shown that Ashvagand can improve memory and cognitive functions, especially in people with mild cognitive impairment.
     • Evidence base: Studies show that Ashvagand can improve various aspects of memory, including immediate and common memory. In one study published in Journal of Dietary Supplementsit was shown that Ashvaganda improves memory and executive functions in healthy adults.
   • Eleutherococcus prickly (Eleutherococcus senticosus): Eleutherococcus, also known as the Siberian ginseng, is an adaptogen that can improve physical and mental performance in stress. It can improve attention, concentration and memory, as well as increase resistance to stressors.
     • Evidence base: Studies show that Eleutherococcus can improve cognitive functions, especially in conditions of stress or fatigue. For example, a study published in the journal Journal of Ethnopharmacologyshowed that Eleutherococcus improves mental performance and reduces fatigue in people performing stressful work.

2. Nootropics: Nootropics are substances that are believed to improve cognitive functions, such as memory, attention and training.

   • Bacopa Monnieri: Bakop is a grass that is traditionally used in Ayurvedic medicine to improve memory and cognitive functions. Studies have shown that a bacop can improve memory, especially in older people and people with cognitive impairment. Bakop is believed to have a positive effect on memory, increasing blood flow to the brain, protecting neurons from damage and improving communication between neurons.
     • Evidence base: Numerous studies have shown that a bacop can improve memory, information processing speed and other cognitive functions. Meta-analysis of research published in the journal Journal of Alternative and Complementary Medicineshowed that the bakop significantly improves memory and cognitive functions.
   • Ginkgo biloba (Ginkgo Biloba): Ginkgo is a grass that is believed to improve blood flow to the brain and protects neurons from damage. Studies have shown that ginkgo can improve memory and cognitive functions, especially in older people with cognitive impairment. Ginkgo can be useful for improving memory under stress, protecting the brain from oxidative stress and improving cerebral blood flow.
     • Evidence base: Some studies show that ginkgo can improve memory and cognitive functions, especially in the elderly. However, the results of the studies are contradictory, and additional studies are needed to confirm the effectiveness of Ginkgo.
   • L-theanine: L-theanine is an amino acid that is contained in tea. L-theanine has a relaxing effect and can reduce anxiety and improve attention. Studies have shown that L-theanine can improve cognitive functions, especially in combination with caffeine.
     • Evidence base: Studies show that L-theanine can improve cognitive functions, such as attention and memory, especially in combination with caffeine. It can also reduce anxiety and improve relaxation.

3. Omega-3 fatty acids: Omega-3 fatty acids, especially eicopascentaenic acid (EPA) and non-zahexaenic acid (DHA), are important to the health of the brain. They are found in fatty fish, such as salmon, tuna and sardines, as well as in fish oil additions. Omega-3 fatty acids can improve memory and cognitive functions, reducing inflammation in the brain and supporting the structure and function of neurons.

   • Evidence base: Studies have shown that omega-3 fatty acids can improve memory and cognitive functions, especially in older people. They can also help reduce the risk of cognitive impairment, such as Alzheimer’s disease.

4. B vitamins B: B vitamins, such as B12, B6 and folic acid, are important to the health of the brain. They participate in the metabolism of neurotransmitters and maintaining the function of the nervous system. B vitamins deficiency can lead to cognitive disorders, including memory deterioration.

   • Evidence base: Studies have shown that the additives of group B vitamins can improve cognitive functions in people with a deficiency of these vitamins. They can also help reduce the risk of cognitive impairment in the elderly.

5. Magnesium: Magnesium is an important mineral that plays a role in many body functions, including brain function. Magnesium helps regulate the level of neurotransmitters, such as glutamate, and protects the brain from exaytotoxicity. The lack of magnesium can lead to anxiety, depression and memory worsening.

   • Evidence base: Studies show that magnesium can improve memory and cognitive functions, especially in people with magnesium deficiency. He can also help reduce anxiety and improve sleep.

6. Curcumin: Kurkumin is an active ingredient in turmeric, spices that are widely used in Indian cuisine. Kurkumin has powerful anti -inflammatory and antioxidant properties. Studies have shown that Kurkumin can improve memory and cognitive functions, protecting the brain from oxidative stress and inflammation.

   • Evidence base: Some studies show that curcumin can improve memory and cognitive functions, especially in the elderly. It can also help reduce the risk of cognitive impairment, such as Alzheimer’s disease.

III. Practical recommendations for the use of dietary supplement to improve memory in stress

The use of dietary supplements can be a useful addition to other stress management strategies and improving memory, but it is important to approach this issue with caution and awareness.

1. Consult a doctor: Before you start taking any dietary supplements, you need to consult a doctor. The doctor can evaluate your health status, identify possible contraindications and interactions with other medicines that you take, and give recommendations for the dosage and duration of the reception.

2. Choose quality products: 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. Look for products that have passed third -party testing for cleanliness and efficiency.

3. Start with low doses: Start taking dietary supplements with low doses and gradually increase the dose, if necessary, under the supervision of a doctor. This will help you evaluate your reaction to the supplement and avoid possible side effects.

4. Be patient: The effect of taking dietary supplements may not be instantaneous. It may take several weeks or months to see noticeable improvements in memory and cognitive functions. Be patient and continue to receive dietary supplements in accordance with the doctor’s recommendations.

5. Combine dietary supplement with other stress management strategies: Bad is not a magic tablet. To achieve the best results, it is necessary to combine the use of dietary supplements with other stress strategies, such as healthy nutrition, regular physical exercises, sufficient sleep, meditation and cognitive-behavioral therapy.

6. Pay attention to side effects: Bad, like any other substances, can cause side effects. If you experience any undesirable symptoms, stop taking dietary supplements and consult a doctor.

7. Remember individual differences: The effect of taking dietary supplements can vary in different people. What works for one person may not work for another. It is important to find what is suitable for you, under the supervision of a doctor.

8. Critically evaluate the information: Be critical to the information that you read about dietary supplements. Beware of statements that seem too good to be true, and always check the information from several reliable sources. Pay attention to research that confirm the effectiveness and safety of dietary supplements.

9. Adhere to a balanced diet: Bad should be used as an addition to a balanced diet, and not as a replacement for it. Try to use a variety of fruits, vegetables, whole grain products, low -fat proteins and healthy fats.

10. Consider the possibility of neurofidbek: Neurofidbek is a method that allows you to train the brain to improve cognitive functions. It can be used in combination with dietary supplements to achieve the best results.

IV. Future research areas

Despite the fact that scientific studies have shown that some dietary supplements can be useful for improving memory under stress, additional studies are needed to confirm these results and determine the optimal dosages and duration of admission. Future research should focus on:

• Conducting randomized controlled research with large samples of participants.
• Studying the influence of dietary supplements on various aspects of memory, such as working memory, short -term memory and long -term memory.
• Study of the mechanisms of action of dietary supplements on the brain.
• Assessment of safety and effectiveness of prolonged dietary supplements.
• Studying the interaction of dietary supplements with other drugs and treatment strategies.
• Development of personalized approaches to the use of dietary supplements to improve memory in stress.
• Study of the influence of dietary supplements on neurogenesis and synaptic plasticity in hippocampus.
• Assessing the influence of dietary supplements on inflammatory processes in the brain caused by stress.
• The study of the role of genetic factors in the reaction to dietary supplements.
• Development of new dietary supplements aimed at improving memory under stress.

Conducting these studies will allow us to better understand how dietary supplements can be used to improve memory and cognitive functions in stress, and develop more effective and safe treatment strategies.