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How to choose dietary supplement to improve memory: specialists’ advice

The modern rhythm of life, stress, improper nutrition and other factors negatively affect cognitive functions, in particular, memory and concentration of attention. In this regard, many people turn to the bioadds (BAD) in the hope of improving the brain. However, the choice of effective and safe dietary supplement to improve memory is a difficult task, requiring knowledge of the main ingredients, their actions, contraindications and potential side effects. This article will provide detailed advice from specialists who will help you make a conscious choice.

I. Understanding the work of the brain and factors affecting memory

Before proceeding with the choice of dietary supplements, you need to understand how the brain works and what factors can worsen memory. The brain is a complex system consisting of billions of neurons interacting with each other through chemical substances – neurotransmitters. Key factors affecting memory and cognitive functions include:

• Age: With age, natural changes occur in the structure and functioning of the brain, which can lead to a deterioration in memory and cognitive abilities.
• Stress: Chronic stress can damage neurons and worsen memory.
• Lack of sleep: The lack of sleep violates the processes of memory consolidation, which makes it difficult to memorize new information.
• Inal meals: The deficiency of nutrients, such as B vitamins, omega-3 fatty acids and antioxidants, can negatively affect the brain.
• Insufficient physical activity: Physical activity stimulates blood circulation in the brain and promotes the growth of new neurons.
• Chronic diseases: Some diseases, such as diabetes, hypertension and cardiovascular diseases, can worsen cognitive functions.
• Taking drugs: Some drugs can have side effects that affect memory and concentration.

II. The main ingredients of dietary supplement to improve memory: review and scientific data

There are many dietary supplements that claim to improve memory. It is important to understand what ingredients are contained in these additives and how effective they are. Below is a review of the most common ingredients with references to scientific research:

1. Nootropes

Nootropics are substances that improve cognitive functions, such as memory, concentration and attention. Some nootropics are prescription drugs, while others are available in the form of dietary supplements.

• Piracetam: One of the first nootropes, which is believed to improve blood circulation in the brain and increases neural activity. (Studies: Lipton, SA (1999). Ischemic Cell Death: an overview. Stroke, 30 (8 SUPPL), i72-I78.)
• Choline and its derivatives (Alpha-GPC, CDP choline): Kholin is the predecessor of acetylcholine, a neurotransmitter, playing an important role in teaching and memory. Alpha-GPC and CDP choline are choline forms that are better absorbed by the body. (исследования: Traini, E., btasti, p., haricò, D., nicotra, A., Gugliandolo, V., & Calapai, G. (2013). Data. Journal of the Neurological Sciences, 333(1-2),
• Fenilpiracetam: Pyracetam derivative of a stimulating effect. It can improve concentration and attention. (Insufficiently extensive studies, additional tests are needed.)
• Noopept: Synthetic peptide that improves memory and cognitive functions. It is believed that it increases the level of the neurotrophic factor of the brain (BDNF), which plays an important role in the growth and survival of neurons. (Исследования: Neznamov, G. G., & Teleshova, E. S. (2009). Comparative studies of Noopept and piracetam in the treatment of patients with mild cognitive disorders of vascular and traumatic origin. Neuroscience and Behavioral Physiology, 39(3), 311-318.)
• Pramiracetam: Nootropic, improving memory and learning. (Studies show an improvement in memory, but additional clinical trials are needed.)

2. B vitamins

B vitamins play an important role in brain health. The deficiency of these vitamins can lead to a deterioration in memory and cognitive functions.

• Vitamin B12 (cobalamin): It is necessary for the normal functioning of the nervous system and the formation of myelin, the shell protecting the nerve fibers. Vitamin B12 deficiency can cause cognitive impairment. (иследования: Vogiatzou, A., Smith, AD, NURK, E., ferstad, p., Drevon, Ca, & vollset, se al. (2009). Nutrition (Edinburgh, Scotland), 28(6), 592-598.)
• Vitamin B6 (Pyridoxin): Participates in the synthesis of neurotransmitters, such as serotonin and dopamine, which are important for mood and cognitive functions. (Исследования: Kennedy, D. O. (2016). B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. Nutrients, 8(2), 68.)
• Folic acid (vitamin B9): It is necessary for the normal development of the nervous system and the prevention of defects in the nervous tube in the fetus. Folic acid deficiency can lead to cognitive disorders. (Исследования: Smith, A. D., Kim, Y. I., Refsum, H. (2008). Is folic acid good for everyone?. The American journal of clinical nutrition, 87(3), 517-533.)

3. Omega-3 fatty acids

Omega-3 fatty acids, especially EPA (eicosapentaenoic acid) and DHA (non-oxahexaenic acid), play an important role in the health of the brain. DHA is the main structural component of the cell membranes of the brain and is necessary for the normal functioning of neurons. EPA has anti -inflammatory properties and can protect the brain from damage.

• DHA (Docosaexaenoic acid): Critically important for the development and functioning of the brain. (Исследования: Dyall, S. C. (2015). Long-chain omega-3 fatty acids and the brain: a review of the independent and shared effects of EPA, DPA and DHA. Frontiers in aging neuroscience, 7, 52.)
• EPA (eicopascentenoic acid): It has an anti -inflammatory effect and can protect neurons from damage. (Исследования: Yurko-Mauro, K., McCarthy, D., Rom, D., Nelson, E. B., Ryan, A. S., Blackwell, A., … & Salem, N., Jr. (2010). Beneficial effects of docosahexaenoic acid on cognition in age-related cognitive decline. The American journal of clinical nutrition, 91(6), 1734-1754.)

4. Antioxidants

Antioxidants protect brain cells from damage caused by free radicals. Free radicals are unstable molecules that can damage cells and DNA, leading to aging and the development of various diseases, including neurodegenerative diseases.

• Vitamin E (Tokoferol): A powerful antioxidant that protects cells from damage. (Исследования: Sano, M., Ernesto, C., Thomas, R. G., Klauber, M. R., Schafer, K., Grundman, M., … & Thal, L. J. (1997). A controlled trial of selegiline, alpha-tocopherol, or both as treatment for Alzheimer’s disease. The New England journal of medicine, 336(17), 1216-1222.)
• Vitamin C (ascorbic acid): The antioxidant necessary for the synthesis of collagen and neurotransmitters. (Исследования: Harrison, F. E. (2012). A critical review of vitamin C for the prevention of age-related cognitive decline and Alzheimer’s disease. Journal of Alzheimer’s disease : JAD, 29(4), 711-726.)
• Resveratrol: Polyphenol contained in red wine, grapes and berries. It has antioxidant and anti -inflammatory properties. (Исследования: Witte, A. V., Kerti, L., Margretts, J., Flöel, A. (2014). Effects of resveratrol on memory performance, hippocampal functional connectivity, and glucose metabolism in healthy elderly subjects. Journal of Neuroscience, 34(23), 7862-7870.)
• Curcumin: Active rubber ingredient. It has antioxidant and anti -inflammatory properties. (Исследования: Cox, K. H., Pipingas, A., & Scholey, A. B. (2015). Investigation of the effects of curcumin on cognition and mood in healthy older adults. Journal of psychopharmacology (Oxford, England), 29(5), 642-651.)

5. Plant extracts

Some plant extracts are traditionally used to improve memory and cognitive functions.

• Ginkgo biloba: Improves blood circulation in the brain and can improve memory and concentration. (Исследования: Birks, J., Grimley Evans, J. (2007). Ginkgo biloba for cognitive impairment and dementia. The Cochrane database of systematic reviews, (2), CD003120.)
• BACOPA Monnieri: A traditional Ayurvedic plant used to improve memory and learning. (исследования: Calabrese, C., Gregory, WL, LEO, M., KEMER, D., BONE, K., & OKA, B. (2008). NY), 14(6), 707-713.)
• Ginseng: Adaptogen, which increases the body’s resistance to stress and improves cognitive functions. (Исследования: Reay, J. L., Scholey, A. B., & Kennedy, D. O. (2010). Panax ginseng (G115) improves aspects of working memory performance and subjective feelings of calmness in healthy young adults. Human psychopharmacology, 25(6), 462-471.)
• Rodiola pink: Adaptogen that reduces fatigue and improves cognitive functions. (Исследования: Olsson, E. M., von Schéele, B., & Panossian, A. G. (2009). A randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract SHR-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue. Planta medica, 75(2), 105-112.)

6. Other substances

• Caffeine: Stimulates the nervous system, improves attention and concentration. However, excessive caffeine use can cause side effects, such as anxiety and insomnia. (Moderate use is necessary.)
• L-theanine: The amino acid contained in tea. It has a relaxing effect and can improve concentration in combination with caffeine. (Исследования: Giesbrecht, T., Rycroft, J. A., Rowson, M. J., & De Bruin, E. A. (2010). The combination of L-theanine and caffeine improves cognitive performance and increases alpha power. British Journal of Nutrition, 104(8), 1137-1146.)
• Creatine: It is usually used to increase physical performance, but can also improve cognitive functions, especially memory. (Исследования: Rae, C., Digney, A. L., McEwan, S. R., & Allsopp, P. J. (2003). Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proceedings of the Royal Society of London. Series B: Biological Sciences, 270(1529), 2147-2150.)

III. How to choose dietary supplement to improve memory: step -by -step instructions

The choice of suitable dietary supplement to improve memory requires an attentive approach and accounting for individual needs. Follow these steps to make a conscious choice:

1. Determine the cause of memory deterioration: Before starting to receive dietary supplements, it is necessary to understand why the memory worsened. If the cause is associated with a chronic disease, stress, lack of sleep or malnutrition, it is necessary to eliminate these factors first.
2. Consult a doctor: Be sure to consult a doctor before taking any dietary supplement, especially if you have any chronic diseases or you take medications. The doctor will help determine the cause of memory deterioration and choose the most suitable dietary supplement.
3. Learn the ingredients: Carefully study the composition of dietary supplements. Make sure that it contains ingredients whose effectiveness is confirmed by scientific research. Avoid dietary supplements with dubious or unproven ingredients.
4. Pay attention to the dosage: Follow the recommended dosage indicated on the package of dietary supplements. Exceeding the dosage can lead to side effects.
5. Check the presence of contraindications and side effects: Carefully study information about contraindications and possible side effects of dietary supplements. If you have any diseases, make sure that dietary supplement is not contraindicated to you.
6. Look for information about the manufacturer: Choose a dietary supplement from reliable manufacturers with a good reputation. Check the availability of quality certificates and compliance with production standards.
7. Check out the reviews: Read the reviews of other people who have accepted this dietary supplement. However, remember that reviews can be subjective and do not always reflect the real effectiveness of dietary supplements.
8. Start with small doses: If you first take dietary supplements, start with small doses and gradually increase them to the recommended. This will allow you to evaluate the tolerance of dietary supplements and identify possible side effects.
9. Follow your condition: Carefully follow your condition during the admission of dietary supplements. If you notice any side effects, stop taking and consult a doctor.
10. Do not expect instant results: The effect of dietary supplement may not be noticeable. Usually it takes several weeks or months of regular admission to evaluate the effectiveness of dietary supplements.

IV. Possible side effects and contraindications of dietary supplements for memory

Like any other additives, dietary supplements can cause side effects to improve memory and have contraindications. It is important to know about them in order to avoid undesirable consequences. The most common side effects and contraindications are listed below:

• Individual intolerance: Allergic reactions to individual dietary supplements.
• Violations of the gastrointestinal tract: Nausea, vomiting, diarrhea, constipation.
• Headache: Especially when taking nootropes or caffeine.
• Insomnia: It can occur when taking stimulating dietary supplements, such as caffeine or phenylpiraceta.
• Increased blood pressure: Some dietary supplements can increase blood pressure, which is dangerous for people with hypertension.
• Interaction with drugs: Bad can interact with drugs, enhancing or weakening their effect.
• Pregnancy and lactation: Most dietary supplements are not recommended for pregnant and nursing women.
• Liver and kidney diseases: For diseases of the liver and kidneys, care must be observed when taking dietary supplements, as they can increase the load on these organs.
• Blood coagulation disorders: Some dietary supplements, such as ginkgo biloba, can affect blood coagulation, which is dangerous for people with blood coagulation or anticoagulants.
• Epilepsy: Some nootropes can provoke bouts of epilepsy.

Important: When any side effects appear, it is necessary to stop taking dietary supplements and consult a doctor.

V. Alternative ways to improve memory without dietary supplements

You can improve memory and cognitive functions not only with dietary supplements, but also with other methods. These methods are often more effective and safe than dietary supplements:

• Proper nutrition: Balanced diet, rich in fruits, vegetables, whole grain products, healthy fats and proteins, is necessary for the health of the brain.
• Regular physical activity: Physical activity stimulates blood circulation in the brain and promotes the growth of new neurons.
• Sufficient sleep: The lack of sleep disrupts the process of memory consolidation. Try to sleep at least 7-8 hours a day.
• Stress management: Chronic stress can damage neurons and worsen memory. Use relaxation techniques such as meditation, yoga or breathing exercises to reduce stress.
• Cognitive training: Regular exercises for the brain, such as the solution of puzzles, reading books, learning foreign languages ​​or playing chess, help maintain cognitive functions.
• Social activity: Communication with other people and participation in social events stimulate the brain and improve cognitive functions.
• Organization and planning: Use organizers, calendars and lists of affairs to organize your life and improve memory.
• Mnemics: Use mnemonics, such as the Association method, the locus method or acronemes to remember new information.

VI. Examples of specific situations and recommendations for choosing dietary supplements

Consider several specific situations and give recommendations for the choice of dietary supplements:

• Situation 1: Student during the session. The student needs to improve concentration, attention and memory during the session. Recommended:
  • Caffeine + L-Teanin: To increase the concentration and reduce anxiety.
  • B vitamins B: To maintain the normal operation of the nervous system.
  • Bakopa Monyeri: To improve memory and learning (start reception in advance).
• Situation 2: An elderly person with age -related changes in memory. An elderly person needs to support cognitive functions and slow down the age -related deterioration of memory. Recommended:
  • Omega-3 fatty acids (DHA/EPA): To maintain brain health and improve cognitive functions.
  • Ginkgo biloba: To improve blood circulation in the brain and memory.
  • Vitamin E and C: Like antioxidants to protect brain cells from damage.
• Situation 3: A person experiencing stress and fatigue. A person needs to improve concentration, attention and memory in conditions of stress and fatigue. Recommended:
  • Rodiola pink: Adaptogen to reduce fatigue and improve cognitive functions.
  • L-theanine: To reduce anxiety and improve concentration.
  • Magnesium: To maintain the normal operation of the nervous system and reduce stress.

Important: These recommendations are common and do not replace consultation with a doctor. Before taking any dietary supplement, you need to consult a doctor.

VII. Conclusion: a responsible approach to the choice of dietary supplements

The choice of dietary supplement to improve memory is a responsible step that requires an attentive approach and accounting for individual needs. It is important to understand that dietary supplements are not a miraculous means and cannot replace a healthy lifestyle. The best way to improve memory and cognitive functions is a combination of proper nutrition, regular physical activity, sufficient sleep, stress and cognitive training. If you decide to take a dietary supplement, be sure to consult a doctor, study the ingredients, pay attention to the dosage and check for contraindications and side effects. Remember that brain health is a long -term investment requiring an integrated approach.

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