TOP dietary supplement for students and those

Part 1: Cognitive support: improving memory, concentration and learning

1.1. Omega-3 fatty acids (EPA and DHA): Food for the brain

Omega-3 fatty acids, especially EPA (eicosapentaenic acid) and DHA (non-oxahexic acid), are fundamental construction blocks of cell membranes, especially in the brain. DHA is a significant part of the gray matter and plays a key role in neurotransmissance and synaptic plasticity – the ability of the brain to adapt and form new connections, which is critical for learning and memory.

• The mechanism of action: Omega-3 improve the fluidity of cell membranes, facilitating the transmission of signals between neurons. They also have anti -inflammatory properties, reducing inflammation in the brain, which can negatively affect cognitive functions. EPA, in particular, affects mood and motivation, potentially helping to cope with stress and anxiety, which often accompany student life.

• Scientific evidence: Numerous studies confirm the benefits of Omega-3 for cognitive functions. Studies show an improvement in memory, attention and information processing speeds in people who take Omega-3 additives. Some studies also associate the consumption of Omega-3 with a lower risk of developing age-related cognitive disorders. In particular, students taking Omega-3 may notice an improvement in the ability to concentrate during lectures and preparation for exams.

• Recommendations for use: The recommended daily dose of Omega-3 is from 1000 to 3000 mg EPA and DHA. The best sources of Omega -3 are fish oil (from salmon, tuna, sardin), crill oil and algae oil (for vegetarians and vegan). It is important to choose quality products from reliable manufacturers in order to avoid pollution with mercury and other toxins. You should start with a smaller dose and gradually increase it in order to avoid side effects, such as stomach disorder.

• Special considerations for students and those: Students, especially during sessions, experience increased stress, which can negatively affect cognitive functions. Omega-3 can help soften these effects, improving concentration and memory. Technical specialists working with large volumes of information and requiring constant attention to details, Omega-3 can also be useful for maintaining cognitive clarity and preventing mental exhaustion.

1.2. L-theanine: Calm and concentration

L -theanine is an amino acid contained in tea leaves (Camellia sinensis), especially in green tea. It is known for its soothing effect, without causing drowsiness, and the ability to improve concentration and attention.

• The mechanism of action: L-theanine affects the level of neurotransmitters in the brain, in particular, increases the level of GABA (gamma-aminomatic acid), which has a calming effect. It also increases the level of dopamine and serotonin, neurotransmitters related to mood, motivation and pleasure. L-theanine also helps to increase alpha waves in the brain that are associated with a state of relaxed vigor.

• Scientific evidence: Studies show that L-theanine can improve cognitive functions, especially in combination with caffeine. One study showed that the combination of L-theine and caffeine improves attention, memory and speed of the reaction. Other studies have shown that L-theanine can reduce anxiety and stress, which makes it useful for students who are tension during exams.

• Recommendations for use: The recommended dose of L-theanine is from 100 to 400 mg per day. It can be taken at any time of the day, but it is especially useful to accept it before classes, exams or other tasks that require concentration and attention. L-theanine is well tolerated, but in rare cases can cause light side effects, such as headache or nausea.

• Special considerations for students and those: L-theanine is a great choice for students and those who are looking for a way to improve concentration and reduce stress without resorting to stimulants. He can help to cope with anxiety before exams, improve attention during lectures and increase productivity during study. The combination of L-theanine with caffeine (for example, in a cup of coffee or green tea) can provide a synergistic effect, improving cognitive functions and reducing the negative effects of caffeine, such as anxiety and nervousness.

1.3. Creatine: Energy for the brain

Creatine is an amino acid that plays a key role in energy metabolism in cells, especially in muscles. However, more and more studies show that creatine is also important for the functioning of the brain.

• The mechanism of action: Creatine helps to increase the level of phosphocratin in the brain, which is a reserve of energy for neurons. Phosphocratin quickly restores ATP (adenosine triphosphate), the main energy molecule in cells, which allows neurons to function more effectively, especially during periods of increased mental stress.

• Scientific evidence: Studies show that creatine supplements can improve cognitive functions, especially the memory and speed of information processing. One study showed that creatine improves working memory among vegetarians who have a lower level of creatine in the brain. Other studies have shown that creatine can improve cognitive functions in older people.

• Recommendations for use: The recommended dose of creatine is from 3 to 5 grams per day. The most common form of creatine is creatine monohydrate, which is safe and effective. Creatine can be taken at any time of the day, with or without food. It is important to drink enough water when taking creatine to avoid dehydration.

• Special considerations for students and those: Creatine can be especially useful for students and those who need high mental endurance. It can help improve concentration, memory and speed of information processing, especially during intensive periods of training or work. Creatine can also help reduce mental fatigue and increase motivation.

1.4. Bacopa Monnieri: Ancient plant to improve memory

Bakop Monieri is an Ayurvedic plant traditionally used to improve memory, training and cognitive functions.

• The mechanism of action: Bakop Monieri contains active compounds called bacosides, which improve the transmission of nerve impulses in the brain. They also have antioxidant and anti -inflammatory properties, protecting neurons from damage. Bacosides increase blood flow in the brain, improving the delivery of oxygen and nutrients. It is also believed that Bakop Monieri increases the growth of dendrites (branched neurons), which improves the connection between neurons.

• Scientific evidence: Numerous studies confirm the benefits of Bakop Monieri for cognitive functions. Studies show an improvement in memory, training and information processing speeds in people who take the additives of Bakop Monieri. One study showed that Monieri’s Bakop improves visual memory in the elderly. Other studies have shown that Monieri Bakop can reduce anxiety and depression.

• Recommendations for use: The recommended dose of Bakop Monieri is from 300 to 600 mg per day. Bakop Monieri should be taken for a long time (several weeks or months) to see tangible results. It can be taken with or without food. In rare cases, Monieri’s bacop can cause light side effects, such as stomach or nausea disorder.

• Special considerations for students and those: Bakop Monieri is a great choice for students and those who are looking for a long -term improvement in memory and cognitive functions. It can help improve the ability to memorize information, improve concentration and reduce anxiety associated with study or work. It is important to remember that Monieri Bakop is not a quick fix, but rather an investment in the long -term brain of the brain.

1.5. Ginkgo Biloba: Improving blood circulation in the brain

Ginkgo bilobe is an ancient plant known for its properties to improve blood circulation, especially in the brain.

• The mechanism of action: Ginkgo biloba contains active compounds called flavonoids and terpenoids that improve blood flow, expand blood vessels and reduce blood viscosity. This allows a larger amount of oxygen and nutrients to reach the brain, improving its functioning. Ginkgo biloba also has antioxidant properties, protecting neurons from damage.

• Scientific evidence: Studies show that ginkgo bilobe can improve cognitive functions, especially memory and attention, in people with age -related cognitive impairment. Some studies also showed that ginkgo bilobe can improve cognitive functions in healthy people, especially in the elderly.

• Recommendations for use: The recommended dose of ginkgo biloba is from 120 to 240 mg per day. Ginkgo bilobe should be taken for a long time (several weeks or months) to see tangible results. It can be taken with or without food. Ginkgo bilobe can interact with some drugs such as anticoagulants, so it is important to consult a doctor before taking it.

• Special considerations for students and those: Ginkgo bilobe can be useful for students and those who experience problems with concentration and memory due to stress or fatigue. Improving blood circulation in the brain can increase cognitive clarity and productivity. However, it is important to remember possible interactions with drugs and consult a doctor before taking the ginkgo bilobe.

Part 2: Energy and endurance: the fight against fatigue and increased productivity

2.1. B vitamins B: the key to energy exchange

B vitamins play a decisive role in energy metabolism, helping the body transform food into energy. They are also important for the health of the nervous system, maintaining the normal function of neurons.

• The mechanism of action: Different vitamins of group B are involved in various stages of energy metabolism. For example, vitamin B1 (thiamine) is necessary for carbohydrate metabolism, vitamin B2 (riboflavin) is involved in redox reactions, vitamin B3 (niacin) is a component of the coofers participating in the production of energy, vitamin B5 (pantotenic acid) is involved in the metabolism of fats and carbohydrates, vitamin B6 (pyridoxin) is necessary for amino acids metabolism, vitamin B7 (biotin) is involved in the metabolism of fats, carbohydrates and proteins, vitamin B9 (folic acid) is necessary for the synthesis of DNA and RNA, and vitamin B12 (cobalamin) is necessary for the formation of red blood cells and the normal function of the nervous system.

• Scientific evidence: B vitamins deficiency can lead to fatigue, weakness, irritability and other symptoms. Studies show that the additives of group B vitamins can improve energy, mood and cognitive functions in people with a deficiency of these vitamins. Some studies also showed that group B vitamins can improve physical endurance and reduce stress.

• Recommendations for use: The recommended daily dose of B vitamins varies depending on the specific vitamin. Most people can get a sufficient amount of group B vitamins from a balanced diet. However, students and those, especially during sessions or tense working periods, may experience an increased need for group B vitamins. You can take a complex of group B vitamins or individual vitamins, depending on needs. It is important to choose quality products from reliable manufacturers.

• Special considerations for students and those: Students and those often experience stress, lack of sleep and improper nutrition, which can lead to a deficiency of group B vitamins. Addresses of group B vitamins can help improve energy, mood and cognitive functions, allowing them to cope with the educational or workload more efficiently. It is especially important for vegetarians and vegans to monitor the level of vitamin B12, since it is mainly found in animal products.

2.2. Magnesium: mineral for energy and sleep

Magnesium is an important mineral involved in more than 300 enzymatic reactions in the body, including energy metabolism, protein synthesis, muscle and nerves function, as well as regulation of blood sugar and blood pressure.

• The mechanism of action: Magnesium is necessary for the production of ATP (adenosine triphosphate), the main energy molecule in cells. It also helps to regulate the function of muscles and nerves, preventing muscle cramps and convulsions. Magnesium also plays a role in regulating blood sugar levels, preventing jumps and energy falling. In addition, magnesium is involved in the production of serotonin, neurotransmitter related to mood and sleep.

• Scientific evidence: Magnesium deficiency can lead to fatigue, weakness, muscle cramps, irritability and insomnia. Studies show that magnesium additives can improve energy, sleep and mood in people with magnesium deficiency. Some studies also showed that magnesium can reduce anxiety and stress.

• Recommendations for use: The recommended daily dose of magnesium is from 310 to 420 mg for adults. Many people do not receive enough magnesium from the diet. Good sources of magnesium include green leafy vegetables, nuts, seeds, legumes and whole grains. Magnesium additives can be useful for people with magnesium deficiency or for those who have an increased need for magnesium. There are various forms of magnesium, such as magnesium citrate, magnesium oxide and magnesium glycinate. Magnesium glycinate is usually better tolerated and has a higher bioavailability.

• Special considerations for students and those: Students and those often experience stress, lack of sleep and malnutrition, which can lead to a deficiency of magnesium. Magnesium additives can help improve energy, sleep and mood, allowing them to cope with the educational or workload more efficiently. Magnesium can also help reduce muscle cramps caused by long -term sitting at the computer or while studying.

2.3. Iron: oxygen for energy

Iron is an important mineral necessary for the formation of hemoglobin, protein in red blood cells, which transfers oxygen from the lungs to tissues of the body.

• The mechanism of action: Iron is necessary for transporting oxygen to cells where it is used to produce energy. Iron deficiency can lead to anemia, a state characterized by a low level of hemoglobin, which leads to fatigue, weakness, dizziness and shortness of breath.

• Scientific evidence: Studies show that iron additives can improve energy, physical endurance and cognitive functions in people with iron deficiency anemia. Some studies also showed that iron can improve mood and concentration.

• Recommendations for use: The recommended daily dose of iron varies depending on age, floor and physiological condition. Women during menstruation and pregnant women need more iron than men. Good sources of iron include red meat, poultry, fish, legumes and green leafy vegetables. Iron additives can be useful for people with iron deficiency anemia or for those who have an increased need for iron. There are various forms of iron, such as iron sulfate, iron fumarat and iron glycinate. Iron glycinate is usually better tolerated and has higher bioavailability. It is important to take iron with vitamin C in order to improve its absorption.

• Special considerations for students and those: Students and those, especially women, can be at risk of developing iron deficiency anemia due to malnutrition, stress and lack of sleep. Iron additives can help improve energy, physical endurance and cognitive functions, allowing them to cope with the educational or workload more efficiently. Before taking iron additives, it is important to consult a doctor in order to verify the absence of iron deficiency anemia and determine the optimal dose.

2.4. Coenzyme Q10 (CoQ10): Energy at the cellular level

Coenzym Q10 (COQ10) is a substance produced by the body that plays a key role in the production of energy in cells, especially in mitochondria (energy stations). It is also a powerful antioxidant that protects the cells from damage to free radicals.

• The mechanism of action: COQ10 is involved in the transfer of electrons in the respiratory chain of mitochondria, a process that generates ATP (adenosinericfath), the main energy molecule in cells. It also helps to protect mitochondria from oxidative damage, maintaining their normal function. With age, the COQ10 level in the body decreases, which can lead to fatigue, weakness and other symptoms.

• Scientific evidence: Studies show that COQ10 additives can improve energy, physical endurance and cognitive functions in people with low COQ10 levels. Some studies also showed that COQ10 can improve the function of the cardiovascular system and reduce inflammation.

• Recommendations for use: The recommended dose of COQ10 varies depending on age, health and goals. Usually the recommended dose is from 100 to 300 mg per day. COQ10 is better absorbed with fats, so it is recommended to take it with food containing fats. There are two forms of COQ10: Kilikhinon and Kilikhinol. Kilikhinol is considered a more bio -access form.

• Special considerations for students and those: Students and those, especially those who experience stress, lack of sleep or malnutrition, can have a reduced COQ10 level. COQ10 additives can help improve energy, physical endurance and cognitive functions, allowing them to cope with the educational or workload more efficiently. COQ10 can also help protect the cells from damage caused by stress and free radicals.

2.5. Adaptogens (Rhodiola Pink, Ashvaganda): struggle with stress and fatigue

Adaptogens are a group of plants and mushrooms that help the body adapt to stress, increasing its resistance to physical, chemical and biological factors. They help to normalize the functions of the body and maintain homeostasis.

• The mechanism of action: Adaptogens affect various body systems, including nervous, endocrine and immune systems. They help regulate the level of cortisol, stress hormone, supporting it in the normal range. They also help improve the function of mitochondria, increasing energy production and protecting the cells from damage. In addition, adaptogens have antioxidant and anti -inflammatory properties.

• Rhodiola pink (Rhodiola rosea): Rhodiola pink is known for its ability to reduce fatigue, improve concentration and memory, as well as increase physical endurance. It contains active compounds called rosavines and saldrosides, which affect the level of neurotransmitters, such as serotonin and dopamine.

• Ashwaganda (withania somnifera): Ashvaganda is known for its ability to reduce anxiety, improve sleep, increase energy and support the immune system. It contains active compounds called vitanolides that have antioxidant, anti -inflammatory and adaptogenic properties.

• Scientific evidence: Studies show that adaptogens can improve energy, physical endurance, cognitive functions and mood in people experiencing stress or fatigue. They can also help maintain the immune system and protect the cells from damage.

• Recommendations for use: The recommended dose of adaptogens varies depending on the specific plant and the goals of administration. Rhodiola pink is usually taken at a dose of 100 to 600 mg per day. Ashvaganda is usually taken at a dose of 300 to 500 mg per day. Adaptogens are best taken on an empty stomach or 30 minutes before meals. It is important to choose quality products from reliable manufacturers.

• Special considerations for students and those: Students and those often experience chronic stress, lack of sleep and fatigue. Adaptogens can help them adapt to these conditions, improving energy, cognitive functions, mood and sleep. They can also help support the immune system, reducing the risk of diseases. Before taking adaptogens, it is important to consult a doctor, especially if you have any chronic diseases or take medications.

Part 3: Eye Health: Digital Staff Protection

3.1. Luthein and Zeaksantin: blue light filters

Luthein and Zeaksantin are carotenoids that concentrate in the macula (central part of the retina) and act as blue light filters, protecting the eyes from damage caused by ultraviolet radiation and blue light emitted by computers and mobile devices.

• The mechanism of action: Luthein and Zeaksantin absorb blue light, preventing its damaging effect on photoreceptors in the retina. They also have antioxidant properties, protecting the eye cells from damage to free radicals. The high level of lutein and Zeaksanthin in Makula is associated with a lower risk of developing age -related macular degeneration (VMD), the main cause of blindness in the elderly.

• Scientific evidence: Studies show that the additives of lutein and zeaxantin can improve vision, reduce sensitivity to bright light and protect the eyes from damage caused by blue light. Some studies also showed that Luthein and Zeaxantin can improve cognitive functions.

• Recommendations for use: The recommended daily dose of lutein is 10 mg, and Zeaksanthin is 2 mg. Good sources of lutein and zeaxantin include green leafy vegetables (spinach, cabbage), egg yolk and corn. The additives of Luthein and Zeaksanthin can be useful for people who consume little of these carotenoids with food or for those who spend a lot of time in front of computers and mobile devices.

• Special considerations for students and those: Students and those spend a lot of time before the screens of computers and mobile devices, which increases the risk of eye damage in blue light. The additives of Luthein and Zeaxanthin can help protect the eyes from these damage, reducing eye fatigue, eye dryness and other symptoms of digital eyes.

3.2. Vitamin A: maintaining the health of the retina

Vitamin A is an important vitamin necessary for the health of the retina of the eye, especially for the functioning of photoreceptors (sticks and cones), which are responsible for vision in low light conditions and for color vision.

• The mechanism of action: Vitamin A is a component of rhodopsin, a photosensitive pigment contained in the wipes of the retina. Vitamin A deficiency can lead to visual impairment in low light conditions (chicken blindness). Vitamin A is also important for maintaining the health of the cornea (transparent outer shell of the eye) and conjunctiva (mucous membrane covering the inner surface of the eyelids and the front surface of the eye).

• Scientific evidence: Studies show that vitamin A supplements can improve vision in low light conditions and prevent dry eyes. Some studies also showed that vitamin A can reduce the risk of cataracts and age -related macular degeneration (VMD).

• Recommendations for use: The recommended daily dose of vitamin A varies depending on age, floor and physiological condition. Good sources of vitamin A include liver, fish oil, eggs, dairy products, green leafy vegetables and yellow and orange fruits and vegetables. Vitamin A additives can be useful for people with vitamin A deficiency or for those who experience an increased need for vitamin A. It is important not to exceed the recommended dose of vitamin A, as this can be toxic.

• Special considerations for students and those: Students and those who spend a lot of time reading and working in low light conditions may experience an increased need for vitamin A. Addresses can help maintain the health of the retina and improve vision in low light conditions.

3.3. Zinc: support for the health of the macula

Zinc is an important mineral necessary for the health of the macula (the central part of the retina) and for the normal functioning of enzymes involved in vitamin a.

• The mechanism of action: Zinc plays a role in the transport of vitamin A from the liver into the retina. It also has antioxidant properties, protecting the eye cells from damage to free radicals. The high level of zinc in the makul is associated with a lower risk of developing age -related macular degeneration (VMD).

• Scientific evidence: Studies show that zinc supplements can slow down the progression of age -related macular degeneration (VMD) in people with this disease. Some studies also showed that zinc can improve vision and reduce dry eyes.

• Recommendations for use: The recommended daily dose of zinc varies depending on age, floor and physiological condition. Good sources of zinc include meat, poultry, fish, seafood, nuts, seeds and legumes. Zinc supplements can be useful for people with zinc deficiency or for those who experience an increased need for zinc. It is important to take zinc with food to improve its absorption. High doses of zinc can interfere with the assimilation of copper, so it is recommended to take copper additives with prolonged zinc.

• Special considerations for students and those: Students and those who experience stress or adhere to malnutrition can be at risk of developing zinc deficiency. Zinc supplements can help maintain macula health and protect the eyes from damage.

3.4. Omega-3 fatty acids (EPA and DHA): Moisturizing the eyes

Omega-3 fatty acids, especially EPA (eicosapentaenic acid) and DHA (preshase acidic acid), are important for the health of the eyes, especially for maintaining eyes moisture and preventing dry eye syndrome.

• The mechanism of action: Omega-3 fatty acids have anti-inflammatory properties that can help reduce inflammation in the lackeys and improve tears. They can also improve the quality of the lacrimal film, preventing its rapid evaporation.

• Scientific evidence: Studies show that OMEGA-3 additives can reduce the symptoms of dry eyes, such as dryness, burning, itching and a feeling of sand in the eyes. Some studies also have shown that Omega-3 fatty acids can improve vision and reduce the risk of developing age-related macular degeneration (VMD).

• Recommendations for use: The recommended daily dose of Omega-3 fatty acids is from 1000 to 3000 mg EPA and DHA. The best sources of Omega -3 fatty acids are fish oil (from salmon, tuna, sardin), crill oil and algae oil (for vegetarians and vegans). It is important to choose quality products from reliable manufacturers in order to avoid pollution with mercury and other toxins.

• Special considerations for students and those: Students and those who spend a lot of time before the screens of computers and mobile devices often experience dry eye syndrome. Omega-3 additives can help moisturize their eyes and reduce the symptoms of this condition.

3.5. Blueberries (Vaccinium Myrtillus): Improving vision in the dark

Blueberries (Vaccinium myrtillus) are rich in anti -vocas, powerful antioxidants that can improve vision in the dark, reduce eye fatigue and protect the eyes from damage to free radicals.

• The mechanism of action: Anthocyans improve blood circulation in the retina and strengthen blood vessels. They also help regenerate rhodopsin, a photosensitive pigment contained in the wipes of the retina, which improves vision in low light conditions. In addition, anthocyans have antioxidant and anti -inflammatory properties, protecting the eye cells from damage.

• Scientific evidence: Studies show that blueberries can improve vision in darkness, reduce eye fatigue and improve visual acuity. Some studies also have shown that blueberries can reduce the risk of cataracts and age -related macular degeneration (EMD).

• Recommendations for use: The recommended dose of blueberry extract varies depending on the concentration of anthocyans. The usually recommended dose is from 80 to 160 mg of blueberry extract containing 25% anthocyans per day. Blueberries can be taken with or without food.

• Special considerations for students and those: Students and those who spend a lot of time reading and work in low light conditions may experience an increased need for anthocyanes. Blueberry additives can help maintain the health of the retina and improve vision in low light conditions.

Part 4: Immune support: Disease Protection

4.1. Vitamin C: powerful antioxidant and immunostimulator

Vitamin C is a powerful antioxidant and immunostimulant, which plays a key role in maintaining the health of the immune system, protecting the body from infections and diseases.

• The mechanism of action: Vitamin C stimulates the production and activity of white blood cells (lymphocytes and phagocytes), which play a key role in the fight against infections. It also has antioxidant properties, protecting the cells of the immune system from damage to free radicals. Vitamin C is also involved in the synthesis of collagen, an important protein necessary for the health of the skin and mucous membranes, which are barriers to penetrate infections into the body.

• Scientific evidence: Studies show that vitamin C additives can reduce the duration and severity of colds. Some studies also have shown that vitamin C can improve the function of the immune system in people experiencing stress or undergoing intensity