The best dietary supplement to improve memory and concentration

The best dietary supplement to improve memory and concentration

Chapter 1: Understanding memory and concentration

1. 1 Memory neurobiology:

   • 1 Hippocampus: This brain structure is critical for the formation of new memories and consolidating short -term memory in long -term. Damage to the hippocampus can lead to anterograd amnesia (inability to form new memories) and retrograde amnesia (loss of memoirs preceding damage).
   • 1 Amygdala: Amigdala, or the almond -shaped body, plays a key role in emotional memory. She connects memories with emotions, which can strengthen or weaken memorization. Emotionally significant events, as a rule, are better remembered.
   • 1 Prefrontal bark: This area of ​​the brain is responsible for working memory, attention and decision -making. It allows you to keep information in the mind to complete tasks and switch between different tasks.
   • 1 Neurotransmitter: Chemicals, such as acetylcholine, glutamate and dopamine, play an important role in transmitting signals between neurons, which is necessary for the formation and restoration of memories.
   • 1 Neurogenesis: The process of the formation of new neurons that occurs in the hippocampus and other areas of the brain can help improve memory and cognitive functions.

2. 2 Factors affecting memory:

   • 1 Age: With age, a natural decrease in cognitive functions occurs, including memory and concentration. This is due to a decrease in brain volume, a decrease in the level of neurotransmitters and the accumulation of DNA damage.
   • 1 Stress: Chronic stress can negatively affect memory and concentration, damaging the hippocampus and violating the balance of neurotransmitters.
   • 1 Dream: The lack of sleep disrupts the consolidation of memory and reduces cognitive functions. During sleep, the brain processes and saves information received during the day.
   • 1 Nutrition: The lack of nutrients, such as B vitamins, omega-3 fatty acids and antioxidants, can negatively affect memory and concentration.
   • 1 Diseases: Some diseases, such as Alzheimer’s disease, dementia, depression and traumatic brain injuries, can lead to a deterioration in memory and cognitive functions.
   • 1 Medicines: Some drugs can cause side effects, such as worsening memory and concentration.

3. 3 Factors affecting concentration:

   • 1 Fatigue: Fatigue reduces cognitive functions, including concentration and attention.
   • 1 Distracting factors: Noise, bright light, social networks and other distracting factors can complicate concentration.
   • 1 Promism: Setting up cases for later can lead to stress and a decrease in concentration.
   • 1 Multitasking: Attempts to perform several tasks can simultaneously reduce performance and worsen concentration.
   • 1 Monotone: A monotonous work can lead to boredom and a decrease in concentration.

4. 4 Ways to improve memory and concentration:

   • 1 Regular physical exercises: Physical exercises improve blood circulation in the brain and stimulate neurogenesis.
   • 1 Healthy nutrition: A balanced diet, rich in fruits, vegetables, whole grain products and low -fat protein, provides the brain with the necessary nutrients.
   • 1 Sufficient sleep: Providing enough sleep (7-8 hours per day) is necessary for the consolidation of memory and restoration of cognitive functions.
   • 1 Stress management: Relaxation methods, such as meditation, yoga and deep breathing, help reduce stress and improve cognitive functions.
   • 1 Cognitive training: Exercises for the brain, such as Sudoku, crosswords and puzzles, can help improve memory and concentration.
   • 1 Study of the new: The study of new skills and knowledge stimulates the brain and promotes neuroplasticity.
   • 1 Social activity: Communication with friends and family can help improve cognitive functions and reduce the risk of dementia.

Chapter 2: Bad to improve memory

1. 1 Omega-3 fatty acids:

   • 1 The mechanism of action: Omega-3 fatty acids, especially DHA (non-oxaexaenic acid), are important components of cell membranes in the brain. They improve the plasticity of neurons, contribute to neurogenesis and reduce inflammation in the brain.
   • 1 Advantages: Improving memory, concentration, mood and reducing the risk of age -related decrease in cognitive functions.
   • 1 Dosage: The recommended dosage of DHA is 250-500 mg per day.
   • 1 Sources: Fish oil, crooked oil, linseed oil, chia seeds, walnuts.
   • 1 Side effects: In high doses, stomach, diarrhea and bleeding can cause.
   • 1 Research: Numerous studies have shown the positive effect of omega-3 fatty acids on cognitive functions, especially in older people.

2. 2 Ginkgo biloba:

   • 1 The mechanism of action: Ginkgo biloba improves blood circulation in the brain, has antioxidant properties and can protect neurons from damage.
   • 1 Advantages: Improving memory, concentration, reducing the risk of dementia and improving mood.
   • 1 Dosage: The recommended dosage is 120-240 mg per day, divided into two doses.
   • 1 Sources: Ginkgo biloba leaves extract.
   • 1 Side effects: In rare cases, headache, dizziness, stomach and bleeding can cause headache.
   • 1 Research: Studies have shown that ginkgo bilobe can improve cognitive functions in people with Alzheimer’s disease and vascular dementia.

3. 3 Bakopa Monica:

   • 1 The mechanism of action: Bakop Monier has antioxidant properties, improves blood circulation in the brain and can contribute to neurogenesis. She also modulates the level of neurotransmitters, such as acetylcholine.
   • 1 Advantages: Improving memory, concentration, information processing speed and a decrease in anxiety.
   • 1 Dosage: The recommended dosage is 300-450 mg per day.
   • 1 Sources: Bacopa Monier extract.
   • 1 Side effects: In rare cases, they can cause an disorder of the stomach, nausea and diarrhea.
   • 1 Research: Studies have shown that Bakop Monier can improve cognitive functions in healthy people and in people with an age -related decrease in cognitive functions.

4. 4 Phosphateidixine:

   • 1 The mechanism of action: Phosphatidylserin is an important component of cell membranes in the brain. It improves communication between neurons and supports cognitive functions.
   • 1 Advantages: Improving memory, concentration, information processing speed and stress reduction.
   • 1 Dosage: The recommended dosage is 100-300 mg per day.
   • 1 Sources: Soy lecithin, sunflower lecithin.
   • 1 Side effects: In rare cases, they can cause stomach disorder, nausea and insomnia.
   • 1 Research: Studies have shown that phosphatidylserin can improve cognitive functions in the elderly and in people with Alzheimer’s disease.

5. 5 Acetyl-L-carnitine:

   • 1 The mechanism of action: Acetyl-L-carnitine improves energy metabolism in the brain, protects neurons from damage and can contribute to neurogenesis.
   • 1 Advantages: Improving memory, concentration, mood and decrease in fatigue.
   • 1 Dosage: The recommended dosage is 500-2000 mg per day.
   • 1 Sources: Acetyl-L-carnitine additives.
   • 1 Side effects: In rare cases, they can cause stomach disorder, nausea and insomnia.
   • 1 Research: Studies have shown that acetyl-L-carnitine can improve cognitive functions in the elderly and in people with Alzheimer’s disease.

6. 6 Curcumin:

   • 1 The mechanism of action: Kurkumin has antioxidant and anti -inflammatory properties. It can protect neurons from damage and improve cognitive functions.
   • 1 Advantages: Improving memory, concentration, mood and reducing the risk of neurodegenerative diseases.
   • 1 Dosage: The recommended dosage is 500-2000 mg per day. It is important to take curcumin with piperin (black pepper extract) to improve absorption.
   • 1 Sources: Turmeric.
   • 1 Side effects: In rare cases, they can cause an disorder of the stomach, nausea and diarrhea.
   • 1 Research: Studies have shown that Kurkumin can improve cognitive functions in the elderly and in people with Alzheimer’s disease.

7. 7 B vitamins B:

   • 1 The mechanism of action: Vitamins of group B, especially B12, B6 and folic acid, play an important role in the metabolism of neurotransmitters, the formation of myelin (protective membrane of the nerve fibers) and maintaining the health of the brain.
   • 1 Advantages: Improving memory, concentration, mood and reducing the risk of age -related decrease in cognitive functions.
   • 1 Dosage: The dosage varies depending on vitamin. It is recommended to adhere to the recommended daily dose (RSD).
   • 1 Sources: Meat, fish, eggs, dairy products, whole grain products, fruits and vegetables.
   • 1 Side effects: In high doses, some vitamins of group B can cause side effects, such as stomach disorder and nervous disorders.
   • 1 Research: Studies have shown that the deficiency of group B vitamins can negatively affect cognitive functions, and taking additives can improve memory and concentration.

8. 8 Caffeine:

   • 1 The mechanism of action: Caffeine is a stimulant of the central nervous system. It blocks adenosine, neurotransmitter, which causes drowsiness and fatigue.
   • 1 Advantages: Improving concentration, attention, memory and reaction speed.
   • 1 Dosage: The recommended dosage is 100-400 mg per day.
   • 1 Sources: Coffee, tea, energy drinks, chocolate.
   • 1 Side effects: In high doses, an alarm, insomnia, heartbeat and disorder of the stomach can cause anxiety.
   • 1 Research: Studies have shown that caffeine can improve cognitive functions, but the effect depends on the dose and individual sensitivity.

9. 9 L-theanine:

   • 1 The mechanism of action: L-theanine is an amino acid that is contained in tea. It promotes relaxation and improves concentration without causing drowsiness.
   • 1 Advantages: Improving concentration, attention, reduction of anxiety and improving sleep.
   • 1 Dosage: The recommended dosage is 100-200 mg per day.
   • 1 Sources: Tea (especially green tea).
   • 1 Side effects: In rare cases, they can cause headache and stomach disorder.
   • 1 Research: Studies have shown that L-theanine can improve cognitive functions, especially in combination with caffeine.

10. 10 Rodiola pink:

    • 1 The mechanism of action: Rhodiola pink is an adaptogen that helps the body cope with stress. It can improve cognitive functions and reduce fatigue.
    • 1 Advantages: Improving concentration, attention, memory, decreased fatigue and improving mood.
    • 1 Dosage: The recommended dosage is 200-600 mg per day.
    • 1 Sources: Rhodiola pink extract.
    • 1 Side effects: In rare cases, they can cause headache, dizziness and insomnia.
    • 1 Research: Studies have shown that Rhodiola pink can improve cognitive functions and reduce fatigue with stress.

Chapter 3: Bad to improve concentration

1. 1 DMAE (dimethylaminoethanol):

   • 1 The mechanism of action: DMAE is a precursor of acetylcholine, neurotransmitter, which plays a key role in memory and concentration. It also has antioxidant properties.
   • 1 Advantages: Improving concentration, attention, memory and mood. Some studies indicate potential benefits for ADHD.
   • 1 Dosage: The recommended dosage is 100-500 mg per day, divided into several tricks. You should start with a low dose, gradually increasing it.
   • 1 Sources: DMAE additives. Small quantities are contained in fish.
   • 1 Side effects: Insomnia, headache, muscle tension and stomach disorder are possible. Not recommended for pregnant and lactating women, as well as people with epilepsy.
   • 1 Research: Studies are limited, but some indicate potential benefits in improving cognitive functions and behavior, especially in children with ADHD. Further research is needed.

2. 2 L-tyrosin:

   • 1 The mechanism of action: L-tyrosine is an amino acid that serves as a predecessor of dopamine, norepinephrine and adrenaline-neurotransmitters, responsible for motivation, attention and reaction to stress.
   • 1 Advantages: Improving concentration of attention, especially in conditions of stress or fatigue. It can increase motivation and improve mood.
   • 1 Dosage: The recommended dosage is 500-2000 mg per day.
   • 1 Sources: L-tyrosine additives. Also contained in products rich in protein: meat, fish, eggs, dairy products, legumes.
   • 1 Side effects: Insomnia, nervousness and increased blood pressure are possible. Caution should be careful for people with hyperthyroidism.
   • 1 Research: Studies show that L-tyrosine can improve cognitive functions and attention in stressful situations, for example, with lack of sleep or intensive mental work.

3. 3 Piracetam:

   • 1 The mechanism of action: Piracetam belongs to a group of nootropics. The mechanism of its action has not been fully studied, but it is assumed that it improves blood circulation in the brain, increases the plasticity of neurons and facilitates the transmission of nerve impulses.
   • 1 Advantages: Improving memory, concentration of attention, information processing speed and training.
   • 1 Dosage: The recommended dosage is 1200-4800 mg per day, divided into several tricks. You should start with a low dose, gradually increasing it.
   • 1 Sources: Piracetam is a drug and requires a doctor’s prescription.
   • 1 Side effects: Possible headache, insomnia, nervousness, anxiety and disorder of the stomach.
   • 1 Research: Piracetam was widely studied, and some studies have shown its effectiveness in improving cognitive functions, especially in people with cognitive impairment. However, the effectiveness of piracetam remains the subject of discussions.

4. 4 Modafinil:

   • 1 The mechanism of action: Modafinyl is a stimulant that increases the level of dopamine in the brain, which leads to an improvement in wakefulness, attention and concentration.
   • 1 Advantages: Improving wakefulness, attention, concentration and reaction speed. Used to treat narcolepsy and other sleep disorders.
   • 1 Dosage: The recommended dosage is 100-200 mg per day.
   • 1 Sources: Modafinyl is a drug and requires a doctor’s prescription.
   • 1 Side effects: Possible headache, insomnia, anxiety, nervousness, nausea and increased blood pressure.
   • 1 Research: Modafinin proved its effectiveness in improving cognitive functions, especially in people with sleep disorders. However, its use as an amplifier of cognitive functions in healthy people is controversial.

5. 5 Guarana:

   • 1 The mechanism of action: Guarana contains caffeine, which stimulates the central nervous system, improves wakefulness, attention and concentration. Guarana also contains tanins that slow down the release of caffeine, providing a longer effect.
   • 1 Advantages: Improving wakefulness, attention, concentration and physical endurance.
   • 1 Dosage: The recommended dosage is 50-200 mg of caffeine per day. It is necessary to take into account the content of caffeine in guaran when determining the dosage.
   • 1 Sources: Guaran in the form of powder, capsules or energy drinks.
   • 1 Side effects: Like caffeine, guaran can cause anxiety, insomnia, heartbeat and disorder of the stomach, especially in high doses.
   • 1 Research: Studies show that Guarana can improve cognitive functions and physical endurance, but additional studies are needed to confirm these effects.

6. 6 Ginseng:

   • 1 The mechanism of action: Ginseng is an adaptogen that helps the body cope with stress. It can improve cognitive functions, reduce fatigue and increase immunity.
   • 1 Advantages: Improving concentration of attention, memory, mood and decrease in fatigue.
   • 1 Dosage: The recommended dosage is 200-400 mg per day.
   • 1 Sources: Ginseng extract.
   • 1 Side effects: Insomnia, nervousness, headache and stomach disorder are possible.
   • 1 Research: Studies have shown that ginseng can improve cognitive functions and reduce fatigue, but additional studies are needed to determine the optimal dosage and duration of admission.

7. 7 L-Carnitin:

   • 1 The mechanism of action: L-carnitine is involved in the transport of fatty acids in mitochondria, where they are used to produce energy. This can improve energy metabolism in the brain and maintain cognitive functions.
   • 1 Advantages: Improving concentration of attention, memory, mood and decrease in fatigue.
   • 1 Dosage: The recommended dosage is 500-2000 mg per day.
   • 1 Sources: L-carnitine supplements. Also contained in meat, especially in red.
   • 1 Side effects: Disruption of the stomach, nausea and vomiting are possible.
   • 1 Research: Studies show that L-carnitine can improve cognitive functions in older people and in people with cognitive impairment.

8. 8 Methyl sulfonylmetatan (MSM):

   • 1 The mechanism of action: MSM is a source of sulfur, which is necessary for the formation of collagen and other important molecules in the body. It has antioxidant and anti -inflammatory properties. Although direct studies of the influence of MSM on cognitive functions are limited, it is assumed that it can indirectly improve them, reducing inflammation and maintaining cell health.
   • 1 Advantages: Potentially can improve concentration and memory by reducing inflammation and improving overall health.
   • 1 Dosage: The recommended dosage is 1000-3000 mg per day.
   • 1 Sources: MSM supplements.
   • 1 Side effects: It is usually well tolerated, but the stomach and headache are possible.
   • 1 Research: Additional studies are needed to confirm the influence of MSM on cognitive functions.

9. 9 Creatine:

   • 1 The mechanism of action: Creatine increases energy reserves in the brain, which can improve cognitive functions, especially in conditions of stress or fatigue.
   • 1 Advantages: Improving concentration of attention, memory and information processing speed.
   • 1 Dosage: The recommended dosage is 3-5 grams per day.
   • 1 Sources: Creatine supplements. Also contained in meat and fish.
   • 1 Side effects: Possible fluid retention and stomach disorder are possible.
   • 1 Research: Studies show that creatine can improve cognitive functions, especially among vegetarians and vegans.

10. 10 Ashwaganda:

    • 1 The mechanism of action: Ashvaganda is an adaptogen that helps the body cope with stress. It can reduce the level of cortisol (stress hormone), improve mood and cognitive functions.
    • 1 Advantages: Improving concentration of attention, memory, reduction of anxiety and improving sleep.
    • 1 Dosage: The recommended dosage is 300-500 mg per day.
    • 1 Sources: The extract is an ohwagan.
    • 1 Side effects: Disruption of the stomach, nausea and drowsiness are possible. Not recommended for pregnant and lactating women.
    • 1 Research: Studies have shown that Ashvagand can improve cognitive functions and reduce stress, but additional studies are needed to confirm these effects.

Chapter 4: Combinations of dietary supplements for maximum efficiency

1. 1 Omega-3 and Bakop Monge: The combination of omega-3 fatty acids, which improve the structure and function of cell membranes of the brain, and Bakop Monier, which has antioxidant and neuroprotective properties, can provide a synergistic effect for improving memory and concentration.

2. 2 Caffeine and L-Teanin: Caffeine stimulates the central nervous system and increases vigilance, and L-theanine promotes relaxation and reduces anxiety. The combination of these two substances can improve attention concentration and cognitive functions, without causing side effects associated with the use of only caffeine.

3. 3 Ginkgo biloba and phosphatidilserin: Ginkgo biloba improves blood circulation in the brain, and phosphatidylserin is an important component of cell membranes. Together they can help improve memory, concentration and information processing speed.

4. 4 Acetyl-L-carnitine and alpha-lipoic acid (Alk): Acetyl-L-carnitine improves energy metabolism in the brain, and Alk is a powerful antioxidant. This combination can protect neurons from damage and improve cognitive functions.

5. 5 B vitamins B and magnesium: B vitamins are necessary for the metabolism of neurotransmitters and maintaining brain health, and magnesium plays an important role in the transmission of nerve impulses. The combination of these two substances can improve memory, concentration and mood.

6. 6 Kurkumin and Piperin: Kurkumin has antioxidant and anti -inflammatory properties, but is poorly absorbed by the body. Piperin, black pepper extract, improves the bioavailability of curcumin, which allows you to get maximum benefit from its use.

7. 7 Rodiola Pink and Ashvaganda: Both of these adaptogens help the body cope with stress. Rhodiola pink can improve cognitive functions and reduce fatigue, and Ashvaganda can reduce anxiety and improve sleep. The combination of these two substances can provide comprehensive support for improving cognitive functions and overall well -being.

8. 8 L-tyrosin and DL-phenylalanine: L-tyrosin is a dopamine precursor, and DL-phenylalanine is a precursor of both dopamine and norepinephrine. Together they can improve concentration, motivation and mood.

9. 9 DMAE and choline: DMAE is an acource of acetylcholine, and choline is a necessary nutrient for its synthesis. The combination of these two substances can improve memory, concentration and cognitive functions.

10. 10 Creatine and glycine: Creatine increases energy reserves in the brain, and glycine has neuroprotective properties and can improve sleep. The combination of these two substances can improve cognitive functions, especially in conditions of stress or fatigue, and improve sleep quality.

Chapter 5: Recommendations for the selection and use of dietary supplements

1. 1 Consultation with a doctor: Before you start taking any dietary supplements, especially if you have any diseases or take other drugs, you need to consult a doctor. The doctor can evaluate your health status, identify possible contraindications and choose the optimal dosage.

2. 2 The choice of quality products: When choosing dietary supplements, pay attention to the quality of products. Look for products of well -known and reliable manufacturers that test clean and efficiency. Read reviews of other consumers and check for quality certificates.

3. 3 Start with low doses: Start taking dietary supplements with low doses, gradually increasing them to the recommended dosage. This will help you evaluate the tolerance of the product and avoid side effects.

4. 4 Follow the recommended dosage: Do not exceed the recommended dosage of dietary supplements. Taking high doses can lead to side effects and will not necessarily improve the effect.

5. 5 Be patient: The effect of taking dietary supplements may not appear immediately. To achieve noticeable results, it may take several weeks or months of regular admission.

6. 6 Follow your condition: During the use of dietary supplements, follow your health and mark any changes. If you have any side effects, stop taking the product and consult a doctor.

7. 7 Do not replace a healthy lifestyle: Bades are not a replacement for a healthy lifestyle. To improve memory and concentration, it is also necessary to observe a balanced diet, regularly engage in physical exercises, sprinkle and avoid stress.

8. 8 Consider the individual characteristics: The effect of taking dietary supplements can vary depending on the individual characteristics of the body. What helps one person may not help another.

9. 9 Cyclication of admission: To avoid addiction and reducing efficiency, the cyclicality of admission of dietary supplements is recommended. For example, you can take dietary supplements for several months, and then take a break for several weeks.

10. 10 Diary maintenance: Keep a diary in which mark the accepted dietary supplements, dosages, effect and any side effects. This will help you track progress and adjust your dietary supplement program.

Chapter 6: Alternative methods of improving memory and concentration

1. 1 Meditations of awareness (MindFulness): Meditation of awareness is a practice aimed at developing the awareness of the current moment. Regular practice of meditation of awareness can improve concentration, reduce stress and increase emotional stability.

2. 2 Respiratory exercises: Deep breathing and other breathing exercises can improve blood circulation in the brain and reduce stress, which can improve attention concentration and cognitive functions.

3. 3 Neurofedibek: Neurofidbek is a method that allows you to track the activity of the brain in real time and receive feedback. With the help of neurofidbek, you can learn to regulate your brain activity and improve concentration.

4. 4 Cognitive training: There are various cognitive training programs that are aimed at improving memory, concentration of attention and other cognitive functions. These programs may include exercises for logic, attention, memory and reaction speed.

5. 5 Games for the brain: Games for the brain, such as Sudoku, crosswords and puzzles, can stimulate the brain and improve cognitive functions.

6. 6 Studying new skills: The study of new skills, such as a foreign language, playing a musical instrument or programming, can stimulate the brain and improve cognitive functions.

7. 7 Modor technique: The Imodor technique is a time management method that consists in work within 25 minutes, followed by a 5-minute break. After four such cycles, a longer break is made (15-20 minutes). This technique helps maintain concentration and increase performance.

8. 8 Avoiding multitasking: Multivature can reduce performance and worsen the concentration of attention. Try to focus on the performance of one task at a time.

9. 9 Organization of workspace: A clean and organized working space can improve attention concentration and reduce stress.

10. 10 Regular breaks: Regular breaks during work help to maintain concentration and prevent fatigue. During breaks, it is recommended to get up, move and look into the distance.

Chapter 7: Myths and misconceptions about dietary supplements for memory and concentration

1. 1 “Bades are a magic tablet that will instantly improve memory and concentration.” Bades can be useful for improving cognitive functions, but they are not a magic tablet. To achieve noticeable results requires time, regular reception and observance of a healthy lifestyle.

2. 2 “All dietary supplements are equally effective.” The effectiveness of dietary supplements can vary depending on the quality of products, dosage and individual characteristics of the body. It is important to choose quality products and observe the recommended dosage.

3. 3 “Bades are absolutely safe because they are natural.” Natural components do not always mean safety. Some dietary supplements may have side effects and contraindications. It is important to consult a doctor before taking dietary supplements.

4. 4 “The larger the dose of Bad, the better the effect.” Reception of high doses of dietary supplements will not always improve the effect and can lead to side effects. It is important to follow the recommended dosage.

5. 5 “If dietary supplements have not helped one person, he will not help anyone.” The effect of taking dietary supplements can vary depending on the individual characteristics of the body. What does not help one person can help another.

6. 6 “Bades are medicines.” Dietary supplements are not drugs and not intended