Top dietary supplements for the brain: how to improve cognitive functions

Content:

Introduction to cognitive functions and their importance
Factors affecting cognitive functions
Categories of dietary supplements for the brain
A detailed review of the best dietary supplements for the brain and their actions:
- 4.1 nootropics
  - 4.1.1 Piracetam
  - 4.1.2 Aniracetam
  - 4.1.3 Oxiracetam
  - 4.1.4 Pramiracetam
  - 4.1.5 phenotropil (phonsteratsetams)
  - 4.1.6 Noopept
- 4.2 Kholinergic agents
  - 4.2.1 Kholin (CDP cholin, alpha-GPC)
  - 4.2.2 DME (dimethylaminoetanol)
  - 4.2.3 GUPERZIN A
- 4.3 Plant adaptogens
  - 4.3.1 ginseng (Panax Ginseng)
  - 4.3.2 Rhodiola pink (Rhodiola rosea)
  - 4.3.3 Bakop Monnieri (Bacopa Monnieri)
  - 4.3.4 Ginkgo Biloba (Ginkgo Biloba)
- 4.4 Vitamins and minerals
  - 4.4.1 B vitamins B (B1, B6, B12)
  - 4.4.2 Vitamin D
  - 4.4.3 Magnesium (L-Treonate of magnesium)
  - 4.4.4 zinc
- 4.5 Omega-3 fatty acids (EPA and DHA)
- 4.6 antioxidants
  - 4.6.1 Coenzim Q10 (COQ10)
  - 4.6.2 Alpha-lipoic acid (ALA)
  - 4.6.3 Resveratrol
  - 4.6.4 curcumin
- 4.7 amino acids
  - 4.7.1 L-theanine
  - 4.7.2 L-Tirosin
  - 4.7.3 Creatine
- 4.8 Other additives
  - 4.8.1 phosphateidix
  - 4.8.2 Pycnogenol
  - 4.8.3 pqq (pyrrolokhinolinhinone)
Mechanisms of action of dietary supplements for the brain
How to choose the right dietary supplement for the brain
Recommendations for dosage and application
Possible side effects and contraindications
Combination of dietary supplements to achieve the maximum effect (stacks)
Scientific research and evidence of the effectiveness of dietary supplements for the brain
The role of lifestyle in maintaining cognitive functions
Myths and errors about the dietary supplement for the brain
Prospects for research in the field of nootropus and cognitive improvements
Conclusion (Not included in this document)

1. Introduction to cognitive functions and their importance

Cognitive functions are complex processes through which we perceive, process, remember and use information. They cover a wide range of mental abilities, including:

Attention: The ability to focus on a specific task or stimulus, ignoring distracting factors. Distinguish between stable, selective and divided attention.
Memory: The ability to save and play information. There is a short -term (working) and long -term memory, as well as various types of long -term memory (for example, episodic, semantic, procedural).
Language: The ability to understand and use oral and written speech. Includes vocabulary, grammar, phonetics and other aspects.
Executive functions: A set of skills necessary for planning, organization, decision -making, solutions to problems and control of impulses. These include cognitive flexibility, working memory and brake control.
Spatial thinking: The ability to perceive and manipulate information about space and the location of objects.
Information processing speed: The speed with which the brain can perceive, process and respond to information.

These functions play a key role in our daily life, influencing our ability to learn, work, communicate, make decisions and cope with various situations. The optimal cognitive function is important for success in study, career and personal life. A decrease in cognitive functions can lead to difficulties in performing everyday tasks, reducing productivity, worsening social interactions and increasing the risk of developing neurodegenerative diseases.

2. Factors affecting cognitive functions

Cognitive functions are affected by many factors, both internal and external:

Age: With age, cognitive functions are naturally reduced. This is due to changes in the structure and function of the brain, such as a decrease in brain volume, a decrease in the number of neurons and a deterioration in synaptic transmission.
Genetics: A genetic predisposition plays a significant role in determining cognitive abilities. Some genes are associated with an increased risk of developing neurodegenerative diseases, such as Alzheimer’s disease.
Health status: Various diseases and conditions can negatively affect cognitive functions, including:
- Cardiovascular diseases (for example, stroke, hypertension, atherosclerosis)
- Diabetes
- Obesity
- Depression and anxiety disorders
- Hodo-brain injuries
- Neurodegenerative diseases (for example, Alzheimer’s disease, Parkinson’s disease)
Life: The lifestyle has a significant impact on cognitive functions. Unhealthy habits, such as:
- Improper nutrition
- Lack of physical activity
- Lack of sleep
- Chronic stress
- Alcohol abuse and drugs can lead to a deterioration in cognitive functions.
Environment: The effect of toxic substances and environmental pollution can also negatively affect cognitive functions.
Medicines: Some drugs can cause cognitive side effects, such as memory deterioration, concentration and information processing speed.
Social activity and training: Active social life and constant training and acquisition of new knowledge help to maintain cognitive functions and protect against age -related decrease.

3. Categories of dietary supplements for the brain

Bades for the brain (or nootropics) are substances that are believed to improve cognitive functions, such as memory, attention, concentration, motivation and creativity. They act with various mechanisms, including:

Improving blood supply to the brain
Protection of neurons from damage
Increasing the level of neurotransmitters (chemicals that transmit signals between neurons)
Improvement of synaptic plasticity (brain ability to adapt and form new connections)
Reducing inflammation in the brain

Bad for the brain can be divided into several main categories:

Nootropes (Racetams): This group includes piracetams, aniracetam, oxyracetes, pramsetams and other substances that are believed to improve cognitive functions, in particular memory and training. The mechanism of action of Racetams has not been fully studied, but it is assumed that they affect neurotransmissions and synaptic plasticity.
Holinergic agents: These additives increase the level of acetylcholine, an important neurotransmitter participating in memory, training and attention. These include Kholin, DMAE and Gepernin A.
Plant adaptogens: These herbs help the body adapt to stress and improve cognitive functions. These include ginseng, Rodiola pink, Bakop Monnier and ginkgo biloba.
Vitamins and minerals: Some vitamins and minerals, such as B vitamins, vitamin D, magnesium and zinc, are necessary for brain health and can improve cognitive functions.
Omega-3 fatty acids: Omega-3 fatty acids, especially EPA and DHA, are important for the structure and function of the brain. They can improve memory, attention and mood.
Antioxidants: Antioxidants protect the brain from damage caused by free radicals. These include Coenzyme Q10, alpha-lipoic acid, resveratrol and curcumin.
Amino acids: Some amino acids, such as L-theanine, L-grosine and creatine, can improve cognitive functions, such as attention, concentration and mood.
Other additives: This category includes various additives, such as phosphatidylserin, pycnogenol and PQQ, which can have a positive effect on cognitive functions.

4. A detailed review of the best dietary supplements for the brain and their actions:

4.1 Nootropes (Racetams)

Racetams are a group of synthetic nootropic drugs, structurally similar to gamma-aminoles acid (GABA), but do not have a direct gamkergal effect. They are considered one of the first and most studied nootropes. The mechanism of their action has not been fully studied, but it is assumed that they affect:

Neurotransmissiyu: Racetams can modulate the activity of neurotransmitters, such as acetylcholine, glutamate and dopamine.
Synaptic plasticity: They can improve the ability of the brain to adapt and form new connections, which is important for learning and memory.
The membrane function of neurons: Retams can affect the permeability of cell membranes, which can improve the transmission of nerve impulses.
Blood supply to the brain: Some racetams can improve blood flow in the brain, providing neurons with oxygen and nutrients.

Despite the similarity in the structure, Racetams have various pharmacological properties and effectiveness.

4.1.1 Piracetam

Action: Piracetam is one of the first and most studied Racetams. It is believed that it improves memory, training, concentration and cognitive functions as a whole. It can also have a positive effect on patients with cognitive disorders caused by various causes such as stroke or dementia.
The mechanism of action: It is assumed that piracetam improves the function of cell membranes of neurons, increases the synthesis of ATP (energy source for cells) and modulates neurotransmission.
Dosage: It is usually taken in doses from 1.6 g to 4.8 g per day, divided into 2-3 doses.
Side effects: Piracetam is usually well tolerated, but can cause side effects such as headache, insomnia, anxiety and disorders of the gastrointestinal tract.
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4.1.2 Aniracetam

Action: Aniracetam is more powerful than piracetam, and has stimulating and anxiolytic (anti -aisal) effects. It can improve memory, training, concentration and creativity. Some users report improving mood and social adaptation.
The mechanism of action: Aniracetam, like other Racetams, affects neurotransmission, especially on acetylcholinergic and glutamatergic systems. It can also improve the blood supply to the brain.
Dosage: It is usually taken in doses from 750 mg to 1500 mg per day, divided into 2-3 doses. Aniracetam is fat -soluble, so it is recommended to take it with food containing fats for better absorption.
Side effects: The side effects of aniracetam are usually soft and include headache, insomnia and disorders of the gastrointestinal tract.
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4.1.3 Oxiracetam

Action: Oxyracets has a stimulating effect and improves cognitive functions, in particular memory, training and attention. It is considered a more powerful stimulant than piracetam and aniracetes.
The mechanism of action: Oxyracets affects neurotransmission, especially on acetylcholinergic and glutamatergic systems. It can also improve metabolism in the brain.
Dosage: It is usually taken in doses from 600 mg to 2400 mg per day, divided into 2-3 doses.
Side effects: The side effects of oxyracetam are usually soft and include headache, insomnia, anxiety and nervousness.
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4.1.4 Pramiracetam

Action: Pramiemetam is one of the most powerful Racetams. It improves memory, training, concentration and information processing speed. It does not have a pronounced stimulating or sedative.
The mechanism of action: Pramiemetams affects neurotransmission, especially the acetylcholinergic system. It can also improve the blood supply to the brain and metabolism in neurons.
Dosage: It is usually taken in doses from 400 mg to 1200 mg per day, divided into 2-3 doses. Pramiytami is fat -soluble, so it is recommended to take it with food containing fats for better absorption.
Side effects: The side effects of prarametama are usually soft and include headache, disorders of the gastrointestinal tract and nervousness.
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4.1.5 phenotropil (phonsteratsetams)

Action: Phenotropils (phonsteratsetams) is a Racetam developed in Russia. It has a pronounced stimulating and nootropic effect. It improves memory, training, concentration, mental performance and stress resistance. Phenotropil can also improve physical performance and mood.
The mechanism of action: Phenotropil affects the neurotransmission, especially the dopaminergic and norepinephrine systems. It can also improve the blood supply to the brain and metabolism in neurons.
Dosage: It is usually taken in doses from 100 mg to 250 mg per day, divided into 1-2 doses. It is recommended to take phenotropil in the morning, as it can cause insomnia.
Side effects: Phenotropil can cause side effects such as headache, insomnia, anxiety, irritability and an increase in blood pressure.
Cautions: Phenotropil can cause addiction with prolonged use. It is also prohibited for use by athletes during the competition.
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4.1.6 Noopept

Action: NOOPEPT (N-phenilecetile-L-prolillycin ethyl ether) is a synthetic nootropic, structurally similar to cyclopollylicin, endogenous peptide with nootropic effects. It improves memory, training, concentration and cognitive functions in general. Noopept is considered more powerful than piracetam.
The mechanism of action: Noopepte improves the expression of the neurotrophic factor of the brain (BDNF) and nerve growth factor (NGF), which are important for the survival and growth of neurons. It can also improve the blood supply to the brain and modulate neurotransmission.
Dosage: It is usually taken in doses from 10 mg to 30 mg per day, divided into 2-3 doses. Noopept is accepted sublingually (under the tongue) for better absorption.
Side effects: Noopept is usually well tolerated, but can cause side effects such as headache, irritability and disorders of the gastrointestinal tract.
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4.2 Kholinergic agents

Holinergic agents are substances that increase the level of acetylcholine in the brain. Acetylcholine is an important neurotransmitter participating in memory, training, attention and muscle control. A deficiency of acetylcholine can lead to a deterioration in cognitive functions, especially with age.

Holinergic agents can act in various ways:

Increase Synthesis Acetylcholina: Some substances, such as choline, are precursors of acetylcholine and provide the brain with building blocks for its synthesis.
Inhibiting the decay of acetylcholine: Some substances, such as Gepernine A, inhibit an acetylcholinersterase enzyme that breaks down acetylcholine, thereby increasing its level in synapses.
Stimulation of acetylcholine receptors: Some substances can directly stimulate acetylcholine receptors, simulating the action of acetylcholine.

4.2.1 Kholin (CDP cholin, alpha-GPC)

Action: Kholin is a necessary nutrient that serves as a precursor for the synthesis of acetylcholine. It improves memory, training, concentration and cognitive functions in general. Kholin is also important for the health of cell membranes.
Kholin forms: There are several forms of choline used as additives, including:
- CDP-Holin (Citicolin): It is considered one of the most effective forms of choline to improve cognitive functions. It also has a neuroprotective effect.
- Alfa-GPC (Alfa-Glycerylphosphereholin): Another effective form of choline, which quickly penetrates the brain and increases the level of acetylcholine.
- Choline beaten: A less effective form of choline, as it poorly penetrates through a hematoencephalic barrier.
The mechanism of action: Kholin provides the brain with building blocks for the synthesis of acetylcholine. CDP choline and alpha-GPC can also have a neuroprotective effect, protecting neurons from damage.
Dosage: Choline dosage depends on the form:
- CDP choline: 250 mg-1000 mg per day.
- Alfa-GPC: 300 mg-600 mg per day.
- Kholin Bartrate: 500 mg – 2000 mg per day.
Side effects: Excessive choline use can cause side effects such as nausea, vomiting, diarrhea, sweating and smell of fish from the body.
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4.2.2 DME (dimethylaminoetanol)

Action: DMAE is a choline precursor and, as it is believed, can improve cognitive functions, mood and energy. It also has an antioxidant effect.
The mechanism of action: DMAE can turn into choline in the brain and increase the level of acetylcholine. He can also protect neurons from damage caused by free radicals.
Dosage: Usually taken in doses from 100 mg to 300 mg per day.
Side effects: DMAE can cause side effects such as headache, insomnia, irritability, anxiety and muscle tension.
Cautions: DMAE is not recommended for pregnant and nursing women, as well as people with bipolar disorder or epilepsy.
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4.2.3 GUPERZIN A

Action: Gepernine A is an extract from the Chinese plant Huperzia Serrata. It is a powerful inhibitor of acetylcholinerase, an enzyme that breaks down acetylcholine. It improves memory, training and cognitive functions in general. Gepperine and is also used to treat Alzheimer’s disease.
The mechanism of action: Gepersin A inhibits acetylcholinsterase, thereby increasing the level of acetylcholine in the synapses.
Dosage: Usually taken in doses from 50 μg to 200 μg per day. It is recommended to start with a low dose and gradually increase it in order to avoid side effects. Gepperin should be taken cyclically (for example, 2 weeks of reception, 1 week of a break) to prevent the development of tolerance.
Side effects: Gepersin or can cause side effects such as nausea, vomiting, diarrhea, increased salivation, muscle cramps and bradycardia (slow -hearted rhythm).
Cautions: Gepersin is not recommended for people with bradycardia, stomach ulcer, asthma or epilepsy.
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4.3 Plant adaptogens

Plant adaptogens are herbs that help the body adapt to stress and restore balance. They act on the neuroendocrine system, regulating the level of stress hormones, such as cortisol. Adaptogens can also improve cognitive functions, increase energy and improve mood.

4.3.1 ginseng (Panax Ginseng)

Action: Ginseng (Panax Ginseng) is one of the most famous adaptogens. It improves cognitive functions, such as memory, attention and concentration. Ginseng also increases energy, reduces fatigue and improves physical performance.
The mechanism of action: Ginseng contains gynzenosides, active compounds that affect neurotransmission, blood supply to the brain and the function of the immune system.
Dosage: The dosage of ginseng depends on the type and concentration of the extract. Usually take from 200 mg to 400 mg of extract per day.
Side effects: Ginseng can cause side effects such as insomnia, nervousness, headache and an increase in blood pressure.
Cautions: Ginseng is not recommended for people with high blood pressure, insomnia or autoimmune diseases.
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4.3.2 Rhodiola pink (Rhodiola rosea)

Action: Rhodiola pink (Rhodiola rosea) is an adaptogen that grows in the cold regions of the world. It improves cognitive functions, especially during stress. Rhodiola pink also reduces fatigue, improves mood and increases physical performance.
The mechanism of action: Rhodiola pink contains rosavin and saldroside, active compounds that affect the level of neurotransmitters, such as serotonin, dopamine and norepinephrine.
Dosage: Usually take from 200 mg to 600 mg of extract per day.
Side effects: Rhodiola pink can cause side effects such as insomnia, nervousness and dizziness.
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4.3.3 Bakop Monnieri (Bacopa Monnieri)

Action: Bacopa Monnieri is an Ayurvedic plant, which is traditionally used to improve memory and learning. It improves memory, concentration of attention, the speed of information processing and reduces anxiety. The effect of Bakop Monier manifests itself gradually, usually after a few weeks or months of regular administration.
The mechanism of action: Bakop Monier contains bacosides, active compounds that improve synaptic plasticity, protect neurons from damage and reduce inflammation in the brain.
Dosage: Usually take from 300 mg to 450 mg of standardized extract per day.
Side effects: Bakop Monier can cause side effects such as disorders of the gastrointestinal tract (nausea, diarrhea), dry mouth and fatigue.
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4.3.4 Ginkgo Biloba (Ginkgo Biloba)

Action: Ginkgo biloba is an ancient plant that improves blood supply to the brain and has antioxidant properties. It improves memory, concentration of attention, the speed of information processing and reduces the symptoms of dementia.
The mechanism of action: Ginkgo biloba improves blood flow in the brain, protects neurons from damage caused by free radicals, and modulates neurotransmission.
Dosage: Usually taken from 120 mg to 240 mg of extract per day.
Side effects: Ginkgo bilobe can cause side effects such as headache, disorders of the gastrointestinal tract and an increase in the risk of bleeding.
Cautions: Ginkgo bilobe is not recommended for people taking anticoagulants (medications that thin blood), or planning surgery.
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4.4 Vitamins and minerals

Vitamins and minerals play an important role in maintaining brain health and cognitive functions. The lack of certain vitamins and minerals can lead to a deterioration in memory, concentration of attention and other cognitive problems.

4.4.1 B vitamins B (B1, B6, B12)

Action: B vitamins B (B1, B6, B12) are necessary for energy metabolism in the brain, the synthesis of neurotransmitters and the health of nerve cells. They improve memory, concentration, mood and reduce the risk of dementia.
The mechanism of action: Vitamin B1 (thiamine) is involved in glucose metabolism, the main source of energy for the brain. Vitamin B6 (pyridoxin) is involved in the synthesis of neurotransmitters, such as serotonin, dopamine and gamut. Vitamin B12 (cobalamin) is necessary for the health of nerve cells and the formation of myelin, the protective membrane of the nerve fibers.
Dosage: The recommended daily dose of B vitamins varies depending on age, gender and health. It is usually recommended to take a complex of B vitamins B.
Side effects: B vitamins are usually well tolerated. In high doses, vitamin B6 can cause neurological problems.
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4.4.2 Vitamin D

Action: Vitamin D plays an important role in the development and functioning of the brain. The low level of vitamin D is associated with an increased risk of development of depression, dementia and other cognitive disorders. Vitamin D improves mood, memory and cognitive functions in general.
The mechanism of action: Vitamin D affects the expression of genes involved in the development of the brain, synaptic plasticity and neuroprotection.
Dosage: The recommended daily dose of vitamin D varies depending on the age, geographical position and level of vitamin D in the blood. It is usually recommended to take from 1000 IU to 5000 IU vitamin D per day.
Side effects: Excessive use of vitamin D can cause hypercalcemia (increased blood calcium), which can lead to nausea, vomiting, weakness and other symptoms.
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Top dietary supplements for the brain: how to improve cognitive functions

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