Rating of dietary supplements to support brain health: an overview of the best additives for cognitive function, memory and concentration
1. Nootropics: Improving cognitive functions
Nootropics, often called «smart drugs», are a class of substances designed to improve cognitive functions, such as memory, concentration, motivation and creativity. It is important to note that the effectiveness and safety of nootropes can vary, and before taking any additives, you should consult a doctor.
1.1. Racetam:
Racetams are a group of synthetic nootropics, which are believed to affect the neurotransmission of acetylcholine, an important neurotransmitter for memory and learning.
- Piracetam: Original ranges, developed in the 1960s. It is considered one of the softest racetams and is often used as a starting point for those who are just starting to explore nootropics. Piracetam can improve memory, learning and cognitive functions as a whole. The dosage is usually 1.6-4.8 g per day, divided into several tricks.
- Aniracetam: Anxiolytic properties more powerful than piracetams, aniracetam, that is, can reduce anxiety. It can also improve mood and creativity. The recommended dosage is 750 mg — 1500 mg per day, divided into several tricks. Aniracetam is fat, so it is recommended to take it with food containing fats to improve absorption.
- Oxiracetam: Known for its stimulating ability. It can improve the concentration, attention and speed of information processing. Oxyracetes water, so it can be taken regardless of food intake. A typical dosage is 600 mg — 2400 mg per day, divided into several tricks.
- Pramiracetam: One of the most powerful Racetams, much stronger than piracetam. It can improve memory, learning and general cognitive functioning. Pramiemetams are fattening and requires intake with food containing fats for optimal absorption. The dosage is usually 300 mg — 600 mg per day, divided into several tricks.
- Fenilpiracetam: Racets with a phenyl group added, which improves its passage through a hematoencephalic barrier. It has stimulating properties and can improve physical and mental performance. Phenylpiracetam can cause tolerance with prolonged use, so it is recommended to take cyclically. The dosage is usually 100 mg — 200 mg 1-3 times a day.
Side effects of racetams:
The general side effects of racetams are usually soft and may include headaches, nervousness, insomnia and gastrointestinal disorders. Headaches often occur due to the increased brain need in Holin, therefore it is recommended to take Racetams in combination with the choline source, such as alpha-GPC or citicolin.
1.2. Holinergic drugs:
These drugs increase the level of acetylcholine in the brain, which can improve memory, training and concentration.
- Alfa-GPC (Alfa-Glycerylphosphereholin): Acetylcholine precursor, which easily penetrates through a hematoencephalic barrier. It can improve memory, concentration and sporting results. The dosage is usually 300-600 mg per day.
- Citicolin (CDP-Holin): Another acetylcholine precursor, which can also improve cognitive functions, especially in the elderly. It can also maintain brain health after a stroke or head injury. The recommended dosage is 250-500 mg per day.
- GUPERZIN A: Acetylcholinerase inhibitor, an enzyme that breaks down acetylcholine. Inhibiting this enzyme, Gepersin and increases the level of acetylcholine in the brain. It can improve memory, learning and cognitive functions in Alzheimer’s disease. The dosage is usually 50-200 mcg per day.
1.3. Other nootropics:
- L-theanine: The amino acid contained in green tea, which helps relax without drowsiness. In combination with caffeine, it can improve concentration, attention and cognitive functions. The dosage is usually 100-200 mg.
- Creatine: It is well known for its advantages for physical performance, but can also improve cognitive functions, especially memory and reasoning, by increasing brain energy. The dosage is usually 3-5 g per day.
- Rodiola pink: Adaptogen, which can help the body cope with stress. It can improve cognitive functions, reduce fatigue and improve mood. The dosage is usually 100-400 mg per day.
- Bakopa Monyeri: Ayurvedic grass that can improve memory, learning and cognitive functions. To achieve optimal results, prolonged use (several weeks or months) is required. The dosage is usually 300-450 mg per day.
- Ginkgo biloba: Improves blood circulation in the brain and can improve memory and cognitive functions, especially in the elderly. The dosage is usually 120-240 mg per day.
- Modafinil: A powerful stimulant used to treat narcolepsy, obstructive apnea in a dream and disorders associated with work in shifts. It can also improve wakefulness, concentration and cognitive functions in healthy people. Modafinyl is a prescription drug and should be used only under the supervision of a doctor.
2. Addresses for memory
Memory deterioration is a common problem, especially with age. Some dietary supplements can help improve memory and cognitive functions.
- Omega-3 fatty acids: EPK (eicopascentaenoic acid) and DGK (non -coshegxaic acid) are essential fatty acids that are important for the health of the brain. They support the structure and function of brain cells and can improve memory, learning and mood. Fish oil, krill oil and algae oil-good sources of omega-3 fatty acids. The recommended dosage is 1-2 grams of EPK and DGK per day.
- Vitamin B12: It is important for the health of the nervous system and cognitive functions. Vitamin B12 deficiency can lead to a deterioration in memory, fatigue and neurological problems. Good sources of vitamin B12 are meat, fish, eggs and dairy products. People who observe a vegan or vegetarian diet should consider taking additives with vitamin B12. The dosage varies depending on human needs.
- Phosphateidix (PS): Phospholipid, which is an important component of cell membranes of the brain. It can improve memory, concentration and cognitive functions, especially in older people. The dosage is usually 100-300 mg per day.
- Caffeine: A stimulator that can improve memory, concentration and attention. It works due to the blocking of adenosine, a neurotransmitter that promotes relaxation and drowsiness. Caffeine should be consumed in moderate quantities, since excessive use can lead to nervousness, anxiety and insomnia.
- Curcumin: Active connection in the turmeric with anti -inflammatory and antioxidant properties. It can improve memory, mood and cognitive functions, protecting the brain from damage. Kurkumin is poorly absorbed, so it is recommended to take it with piperin (black pepper extract) to improve absorption.
3. Additives for concentration and attention
Problems with concentration and attention are common complaints. Some dietary supplements can help improve concentration and increase vigilance.
- Caffeine and L-Teanin: As mentioned earlier, a combination of caffeine and L-theanine can improve the concentration of attention, vigilance and cognitive functions without nervousness and anxiety associated with only caffeine.
- Ginseng: Adaptogen, which can help the body cope with stress. It can improve concentration, attention and cognitive functions, as well as reduce fatigue. There are various types of ginseng, including Asian (Panax Ginseng) and American (Panax Quinquefolius), each of which has several different effects.
- DMAE (dimethylaminoethanol): Choline’s predecessor, which can increase the level of acetylcholine in the brain. It can improve concentration, attention and cognitive functions. The dosage is usually 100-500 mg per day.
- Rosemary: Aromatic grass, which is believed to improve memory and concentration. The aroma of rosemary can stimulate the brain and increase vigilance.
- L-tyrosin: The amino acid, which is the predecessor of dopamine and norepinephrine, neurotransmitters, which are important for the concentration of attention, motivation and mood. It can improve cognitive functions, especially in stress conditions. The dosage is usually 500-2000 mg per day.
4. Antioxidants for brain health
Oxidative stress plays a role in the age -related decrease in cognitive functions and neurodegenerative diseases. Antioxidants help protect the brain from damage caused by free radicals.
- Vitamin E: Fatable vitamin, which acts as a powerful antioxidant, protecting the brain cells from damage. It can improve cognitive functions and reduce the risk of an age -related decrease in cognitive functions. Good sources of vitamin E — nuts, seeds and vegetable oils.
- Vitamin C: Water -soluble vitamin, which acts as an antioxidant and supports brain health. It can improve cognitive functions and protect the brain from damage. Good sources of vitamin C are fruits and vegetables, such as citrus fruits, berries and bell pepper.
- Coenzim Q10 (COQ10): An antioxidant that plays an important role in the production of energy in cells. It can improve cognitive functions and protect the brain from damage. The dosage is usually 100-300 mg per day.
- Alpha-lipoic acid (ALA): An antioxidant that can penetrate through a hematoencephalic barrier and protect the brain from damage. It can improve cognitive functions and reduce the risk of an age -related decrease in cognitive functions. The dosage is usually 300-600 mg per day.
- Resveratrol: Natural antioxidant contained in red wine, grapes and berries. It can improve cognitive functions and protect the brain from damage.
- Pycnogenol: The extract of the crust of the French sea pine, rich in antioxidants. It can improve cognitive functions, memory and attention.
5. Other healthy brain supplements
- Magnesium: An important mineral that plays a role in more than 300 enzyme reactions in the body, including brain functions. It can improve memory, learning and mood. Various forms of magnesium, such as magnesium tronate, can better penetrate into the brain.
- Zinc: It is important for cognitive functions and neurotransmissions. Zinc deficiency can lead to a deterioration in memory and attention. Good sources of zinc — meat, poultry, seafood and nuts.
- Iron: It is important for transporting oxygen into the brain. Iron deficiency can lead to fatigue, worsening concentration of attention and cognitive functions. Good sources of iron are meat, poultry, fish, legumes and leaf greens.
- Vitamin D: It is important for brain health and cognitive functions. Vitamin D deficiency can be associated with a deterioration in cognitive functions and an increased risk of neurodegenerative diseases.
6. Factors that should be taken into account when choosing dietary supplements for brain health
- Quality: Choose dietary supplements from respected manufacturers who conduct third -party testing to guarantee cleanliness and efficiency.
- Dosage: Carefully follow the dosage instructions on the product label. Start with a low dose and gradually increase it as necessary.
- Safety: Consult with your doctor before taking any new dietary supplements, especially if you have any concomitant diseases or you take other medicines. Some dietary supplements can interact with medicines or have side effects.
- Individual needs: Consider your individual needs and goals when choosing dietary supplements for brain health. What works for one person may not work for another.
- Research: Study the available studies on specific dietary supplements that interest you. Evaluate the quality and reliability of research before making a decision.
7. Life and brain health
It is important to remember that dietary supplements are not a magic pill for the health of the brain. They should be used in combination with a healthy lifestyle that includes:
- Healthy diet: Eat a diet rich in fruits, vegetables, whole grain products, low -fat protein and healthy fats.
- Regular physical exercises: Regular physical exercises are useful for brain health and can improve cognitive functions.
- Sufficient sleep: Strive by 7-8 hours of sleep every night.
- Stress management: Find the ways of managing stress, such as yoga, meditation or pastime in nature.
- Training throughout life: Continue to study the new and challenge your mind.
8. Interaction with drugs and side effects
Before taking any dietary supplements for brain health, it is extremely important to consult a doctor. Some dietary supplements can interact with the drugs taken, while others may have side effects.
- Retams can enhance the effect of some anticoagulants.
- Ginkgo bilobe can increase the risk of bleeding.
- St. John’s wort can interact with various drugs, including antidepressants and contraceptives.
All side effects should be reported to the doctor.
9. Conclusion
Bades for brain health can become a valuable tool for improving cognitive functions, memory and concentration. However, it is important to choose dietary supplements wisely, consult a doctor and maintain a healthy lifestyle. Consider your individual needs and goals when choosing dietary supplements and carefully study existing research. Remember that dietary supplements work best in combination with a healthy diet, regular physical exercises, sufficient sleep and stress management.