How dietary supplements affect memory and cognitive functions - Yes Global продукция

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How dietary supplements affect memory and cognitive functions: a detailed review

Section 1: understanding of memory and cognitive functions

Memory and cognitive functions are complex processes that determine our ability to learn, memorize, reason, solve problems and navigate in the world around him. They are not a single whole, but are a combination of interconnected abilities, each of which is responsible for certain aspects of intellectual activity. Before considering the influence of biologically active additives (dietary supplements) on these functions, it is necessary to clearly understand their structure and mechanisms of work.

1.1 Various types of memory

Memory is not homogeneous. There are various classifications that highlight several key types:

Sensory memory: The shortest type of memory that stores information coming from the senses is a second. It allows us to perceive the world as a continuous flow of sensations.
Short -term memory (KVP) or working memory: It stores information for a few seconds or minutes. It allows you to hold in the mind a small amount of information necessary to complete the current task, for example, remember the phone number while you are dialing it. Working memory is a dynamic system that not only stores, but also processes information.
Long -term memory (FEP): It stores information for a long period of time, from several minutes to all life. DVP is divided into two main types:
- Explicit (declarative) memory: Implies conscious recalling facts and events. It is divided into:
  - Episodic memory: It stores information about personal experiences and events that took place in a certain place and at a certain time (for example, memories of the first day at school).
  - Semantic memory: It stores general knowledge about the world, the facts, concepts and meanings of words (for example, the knowledge that the capital of France is Paris).
- Implicit (procedural) memory: Does not imply conscious recall. She is responsible for acquiring and performing skills and habits (for example, the ability to ride a bicycle, print on a keyboard).

1.2 Cognitive functions: complex set of abilities

Cognitive functions cover a wide range of intellectual abilities, including:

Attention: The ability to focus on certain information and ignore distracting factors. Attention can be different types: selective (focusing on a specific stimulus), sustainable (maintaining concentration for a long time), divided (simultaneously performing several tasks).
Thinking: The process of processing information, including the analysis, synthesis, comparison, generalization and formation of conclusions. Thinking is abstract (operating with abstract concepts) and specific (operating with real objects and events).
Speech: The ability to understand and use the language for communication. It includes an understanding of speech (perception and interpretation of words and sentences) and speech products (expression of thoughts and ideas using words and sentences).
Perception: The process of obtaining and interpreting information from the senses. It includes vision, hearing, smell, taste and touch.
Executive functions: A set of cognitive processes necessary for planning, organization, solutions to problems, impulse control and adaptation to new situations. They include working memory, flexibility of thinking and inhibition.
Spatial thinking: The ability to perceive and manipulate objects in space. It is necessary for orientation in space, reading cards and completing tasks requiring visual-spatial analysis.

1.3 factors affecting memory and cognitive functions

Many factors, both internal and external: affects the memory and cognitive functions:

Age: With age, there is a natural decrease in cognitive functions, including memory, attention and speed of information processing.
Genetics: A genetic predisposition plays an important role in determining cognitive abilities and the risk of developing age -related cognitive impairment.
Life: Improper nutrition, lack of physical activity, smoking, alcohol abuse and lack of sleep can negatively affect cognitive functions.
Mental health: Depression, anxiety and other mental disorders can lead to a deterioration in memory and cognitive functions.
Related diseases: Some diseases, such as cardiovascular diseases, diabetes and Alzheimer’s disease, can negatively affect cognitive functions.
Brain injuries: Brain injuries can lead to various cognitive disorders, depending on the field of damage.
Stress: Chronic stress can have a negative effect on memory, attention and executive functions.

Section 2: dietary supplements that potentially affect memory and cognitive functions

There are many dietary supplements that are advertised as tools for improving memory and cognitive functions. It is important to understand that the effectiveness of many of them is not enough, and before taking any dietary supplements, it is necessary to consult a doctor.

2.1 B vitamins

B vitamins play an important role in the metabolism of energy in the brain and the functioning of the nervous system. The deficiency of group B vitamins, especially B12, B6 and folic acid, can lead to a deterioration in cognitive functions.

Vitamin B12 (cobalamin): It is necessary for the formation of the myelin shell of nerve fibers, which ensures the rapid transmission of nerve impulses. Vitamin B12 deficiency is often found in older people and can lead to a deterioration in memory, depression and even dementia.
Vitamin B6 (Pyridoxin): Participates in the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine, which play an important role in the regulation of mood, attention and memory.
Folic acid (vitamin B9): It is necessary for the synthesis of DNA and RNA, as well as for amino acid metabolism. Folic acid deficiency can lead to a deterioration in memory and attention.

2.2 omega-3 fatty acids

Omega-3 fatty acids, especially non-coosaexaenic acid (DHC) and eicopascentaenoic acid (EPC), are important components of cell membranes, especially in the brain. They play an important role in the functioning of neurons and the transfer of nervous impulses.

DGC (docosahexaenic acid): The main omega-3 fatty acid in the brain. It is necessary for the normal development and functioning of the brain throughout life. DGC helps to improve memory, attention and information processing speeds.
EPA (ecosapentaenic acid): It has anti -inflammatory properties and can improve mood and reduce the risk of depression. Although the EPC is less represented in the brain than the DGC, it also plays an important role in cognitive functions.

2.3 antioxidants

Antioxidants protect brain cells from damage to free radicals, which are metabolism products and can accumulate with age. Oxidative stress caused by an excess of free radicals can lead to a deterioration in cognitive functions and neurodegenerative diseases.

Vitamin E (Tokoferol): A powerful antioxidant that protects cell membranes from damage by free radicals. Vitamin E can improve memory and reduce the risk of developing Alzheimer’s disease.
Vitamin C (ascorbic acid): An important antioxidant that protects the brain from oxidative stress and is involved in the synthesis of neurotransmitters. Vitamin C can improve memory and attention.
Selenium: A trace element that is a component of antioxidant enzyme glutathioneperoxidase. Selenium protects the brain from oxidative stress and can improve cognitive functions.
Coenzim Q10 (COQ10): The antioxidant that is involved in the production of energy in cells. COQ10 can improve cognitive functions and reduce the risk of developing neurodegenerative diseases.

2.4 Plant extracts

Some plant extracts have potential properties that improve memory and cognitive functions.

Ginkgo biloba: Improves blood circulation in the brain and has antioxidant properties. Ginkgo biloba can improve memory, attention and speed of information processing, especially in older people with age -related cognitive disorders.
Ginseng: Adaptogen, which helps the body cope with stress and improves cognitive functions. Ginseng can improve memory, attention and mood.
Curcumin: The active ingredient of turmeric, has anti -inflammatory and antioxidant properties. Kurkumin can improve memory and reduce the risk of developing Alzheimer’s disease.
Bacopa Monnieri (Bakop Monieri): Ayurvedic plant that improves memory and cognitive functions. Bakop Monieri can improve the memory, attention and speed of information processing.
Rodiola pink: Adaptogen, which helps the body cope with stress and improves cognitive functions. Rhodiola pink can improve attention, mood and reduce fatigue.

2.5 amino acids

Some amino acids are the predecessors of neurotransmitters and can affect cognitive functions.

L-theanine: The amino acid contained in tea has a relaxing effect and can improve attention and concentration.
Acetyl-L-carnitine: Amino acid, which is involved in the energy metabolism in the brain. Acetyl-L-carnitine can improve memory and cognitive functions, especially in the elderly.
Tyrosine: Amino acid, which is the predecessor of dopamine and norepinephrine. Tyrosin can improve attention, mood and cognitive functions in conditions of stress.

2.6 other dietary supplements

There are other dietary supplements that are advertised as tools for improving memory and cognitive functions, but their effectiveness is often not sufficiently proven.

Phosphateidixine: Phospholipid, which is an important component of cell membranes, especially in the brain. Phosphatidylserin can improve memory and cognitive functions, especially in the elderly.
DMAE (dimethylaminoethanol): The predecessor of acetylcholine, neurotransmitter, who plays an important role in memory and training. DMAE can improve memory, attention and mood.
Kholin: It is necessary for the synthesis of acetylcholine. Kholin can improve memory and cognitive functions.

Section 3: Mechanisms of action of dietary supplements on the brain

The mechanisms of action of dietary supplements on the brain vary depending on the specific substance. Some dietary supplements have a direct effect on neurotransmitter systems, others improve blood circulation in the brain, others have antioxidant or anti -inflammatory properties.

3.1 influence on neurotransmitter systems

Neurotransmitters are chemicals that transmit signals between neurons. Some dietary supplements can affect the synthesis, release or receptors of neurotransmitters, such as acetylcholine, dopamine, serotonin and norepinephrine.

Acetylcholine: He plays an important role in memory, training and attention. Bad, which increase the level of acetylcholine or improve its function, can improve cognitive functions. Examples of such dietary supplements are choline, DMAE and some plant extracts.
Dofamine: He plays an important role in motivation, attention and reward. Bad, which increase the level of dopamine or improve its function, can improve cognitive functions, especially in conditions of stress. Examples of such dietary supplements are tyrosine and some plant extracts.
Serotonin: Plays an important role in the regulation of mood, sleep and appetite. Bad, which increase serotonin levels or improve its function, can improve mood and cognitive functions. Examples of such dietary supplements are vitamin B6 and some plant extracts.
Norepinephrine: He plays an important role in attention, vigilance and reaction to stress. Bad, which increase the level of norepinephrine or improve its function, can improve cognitive functions in conditions of stress. Examples of such dietary supplements are tyrosine and some plant extracts.

3.2 Improving blood circulation in the brain

Blood circulation in the brain provides the flow of oxygen and nutrients necessary for the normal functioning of neurons. Bad, which improve blood circulation in the brain, can improve cognitive functions. Examples of such dietary supplements are ginkgo biloba and omega-3 fatty acids.

3.3 antioxidant and anti -inflammatory properties

Oxidative stress and inflammation can lead to damage to neurons and deterioration of cognitive functions. Bad, which have antioxidant and anti -inflammatory properties, can protect the brain from damage and improve cognitive functions. Examples of such dietary supplements are vitamin E, vitamin C, selenium, Coenzym Q10, Kurkumin and Omega-3 fatty acids.

3.4 Neuroprotective action

Some dietary supplements have a neuroprotective effect, that is, they protect neurons from damage and death. Neuroprotective dietary supplements can reduce the risk of developing neurodegenerative diseases and improve cognitive functions. Examples of such dietary supplements are curcumin, vitamin E and omega-3 fatty acids.

3.5 influence on synaptic plasticity

Sinaptic plasticity is the ability of synapses (compounds between neurons) to change its strength and effectiveness. Sinaptic plasticity is the basis of learning and memory. Some dietary supplements can improve synaptic plasticity and improve cognitive functions. Examples of such dietary supplements are omega-3 fatty acids and Bacopa Monnieri.

Section 4: Scientific research on the effectiveness of dietary supplements

Scientific studies of the effectiveness of dietary supplement in improving memory and cognitive functions provide conflicting results. Some studies show a positive effect from taking certain dietary supplements, while others do not find any effect or even indicate possible side effects.

4.1 Problems in dietary supplements

There are a number of problems that make it difficult to assess the effectiveness of dietary supplements in scientific research:

The heterogeneity of research: Studies often differ in design used dosages of dietary supplements, duration of admission, criteria for including participants and methods for evaluating cognitive functions.
Insufficient number of research: For many dietary supplements, an insufficient number of large, well -controlled research has been carried out to draw the final conclusions about their effectiveness.
The subjectivity of the results: Some studies use subjective methods for assessing cognitive functions, such as self -esteem by participants, which can lead to a distortion of results.
The influence of placebo: In dietary supplements, a significant placebo effect is often observed, which makes it difficult to assess the real efficiency of dietary supplements.
Insufficient quality control of dietary supplements: The quality of dietary supplements can vary from the manufacturer to the manufacturer, which can affect the results of the research.

4.2 Research results for specific dietary supplements

Despite the problems in dietary supplements, there are some evidence of the effectiveness of certain dietary supplement in improving memory and cognitive functions.

Omega-3 fatty acids: Many studies show that taking omega-3 fatty acids can improve memory, attention and speed of information processing, especially in older people with age-related cognitive disorders.
Ginkgo biloba: Some studies show that taking ginkgo biloba can improve memory, attention and speed of information processing, especially in older people with age -related cognitive disorders.
Montonnier Bacofe: Some studies show that the reception of Bacopa Monnieri can improve the memory, attention and speed of information processing.
B vitamins B: Studies show that the deficiency of group B vitamins can lead to a deterioration in cognitive functions, and taking B vitamins can improve cognitive functions in people with a deficiency of these vitamins.

4.3 The need for further research

It is necessary to conduct further, well -controlled research to confirm the effectiveness of dietary supplement in improving memory and cognitive functions. In these studies, it is necessary to use standardized methods for assessing cognitive functions, control the quality of dietary supplements and take into account the influence of placebo.

Section 5: risks and side effects of dietary supplement

The intake of dietary supplements is not always safe and can cause side effects and interact with drugs. Before taking any dietary supplement, you need to consult a doctor.

5.1 side effects of dietary supplements

Side effects of dietary supplements can vary depending on the specific substance and individual characteristics of the body. Some common side effects of dietary supplements include:

Gastrointestinal disorders: Nausea, vomiting, diarrhea, constipation.
Headache:
Dizziness:
Allergic reactions: Skin rash, itching, Quincke’s edema.
Interaction with drugs: Bad can enhance or weaken the effect of drugs.

5.2 risks associated with the quality of dietary supplements

The quality of dietary supplements can vary from the manufacturer to the manufacturer. Some dietary supplements may contain impurities, heavy metals or other harmful substances. It is important to purchase dietary supplements only from trusted manufacturers and suppliers.

5.3 risks for certain population groups

Some groups of the population, such as pregnant women, nursing mothers, children and people with chronic diseases, should be especially careful when taking dietary supplements. The reception of dietary supplements may be contraindicated for these population groups.

5.4 Interaction of dietary supplements with drugs

It is important to consider the possible interaction of dietary supplements with drugs. Some dietary supplements can enhance or weaken the effect of drugs, which can lead to undesirable consequences. It is necessary to inform the doctor about taking any dietary supplements in order to avoid potential interactions.

Section 6: Alternative ways to improve memory and cognitive functions

In addition to taking dietary supplements, there are other, safer and effective ways to improve memory and cognitive functions.

6.1 Healthy lifestyle

A healthy lifestyle is the basis for maintaining brain health and cognitive functions.

Proper nutrition: Eating a large number of fruits, vegetables, whole grain products, fish and nuts is useful for the brain. The use of a large number of processed products, sugar and saturated fats should be avoided.
Regular physical activity: Physical exercises improve blood circulation in the brain and stimulate the production of neurotrophic factors that contribute to the growth and survival of neurons.
Sufficient sleep: During sleep, the brain restores and consolidates memory. The lack of sleep can lead to a deterioration in memory, attention and other cognitive functions.
Stress management: Chronic stress can have a negative effect on the brain. It is important to learn how to cope with stress with the help of methods such as meditation, yoga or nature walks.

6.2 Cognitive training

Cognitive training includes the implementation of exercises aimed at improving memory, attention, thinking and other cognitive functions.

Games for the brain: There are many games for the brain that can help improve cognitive functions.
New training: The study of new skills or knowledge stimulates the brain and improves cognitive functions.
Social activity: Communication with other people stimulates the brain and improves cognitive functions.

6.3 medical interventions

In some cases, medical interventions may be necessary to improve memory and cognitive functions.

Treatment of concomitant diseases: Treatment of diseases, such as depression, anxiety, cardiovascular diseases and diabetes, can improve cognitive functions.
Rehabilitation after brain injuries: Rehabilitation after brain injuries can help restore cognitive functions.

Section 7: Conclusion: approach to using dietary supplement to improve memory

The use of dietary supplements to improve memory and cognitive functions is a difficult issue requiring a balanced approach. It is important to remember that the effectiveness of many dietary supplements is not enough, and before taking any dietary supplements, it is necessary to consult a doctor. A healthy lifestyle, cognitive training and treatment of concomitant diseases are safer and effective ways to improve memory and cognitive functions.

Section 8: Recommendations for receiving dietary supplement to support cognitive functions

If you consider the possibility of receiving dietary supplements to support cognitive functions, follow these recommendations:

Consult a doctor: Before you start taking any dietary supplements, discuss this with your doctor. The doctor can evaluate your health status, identify possible contraindications and choose the right dietary supplement.
Study information about dietary supplements: Before taking any dietary supplement, carefully study the information about it, including its composition, indications, contraindications, side effects and interaction with drugs.
Choose high -quality dietary supplements: Buy dietary supplements only from trusted manufacturers and suppliers that guarantee the quality and safety of their products.
Follow the recommended dosage: Do not exceed the recommended dosage of dietary supplements.
Be attentive to side effects: Carefully monitor your health status during dietary supplement and inform the doctor about any side effects.
Do not use dietary supplement as a replacement for a healthy lifestyle: Bad should not replace a healthy lifestyle, which includes proper nutrition, regular physical activity, sufficient sleep and stress management.
Assess the effectiveness of dietary supplements: Some time after the start of admission of dietary supplements, evaluate its effectiveness. If you do not see any improvement or you have side effects, stop taking dietary supplements and consult a doctor.

Section 9: promising areas of research in the field of dietary supplements and cognitive functions

Studies in the field of dietary supplements and cognitive functions continue. The promising areas of research are:

Studying the influence of dietary supplements on neuroigation: Neuro -sleeping plays an important role in the development of neurodegenerative diseases and the deterioration of cognitive functions. The study of the influence of dietary supplements on neuro butt can lead to the development of new tools for the prevention and treatment of these diseases.
Studying the influence of dietary supplements on the intestinal microbia: The intestinal microbia can affect the function of the brain through the axis «intestines-mozg». The study of the effect of dietary supplements on the intestinal microbia and its connection with cognitive functions can lead to the development of new approaches to improving cognitive functions.
Studying the influence of dietary supplements on genetic expression: Some dietary supplements can affect the genetic expression in the brain. The study of these mechanisms can help develop more effective dietary supplements to improve cognitive functions.
Development of personalized approaches to dietary supplements: The development of personalized approaches to the use of dietary supplements, taking into account the genetic characteristics, state of health and lifestyle of a person, can increase the efficiency and safety of dietary supplements.

Section 10: Practical tips for maintaining brain health

Regardless of whether you are considering dietary supplement, there are practical steps that you can take to maintain brain health and cognitive functions:

Learn constantly: Never stop studying a new one. New learning stimulates the brain and improves cognitive functions. Read books, attend lectures, study new languages, work out.
Be socially active: Communication with other people stimulates the brain and improves cognitive functions. Meet your friends, participate in public events, engage in volunteering.
Solve puzzles and play games for the brain: The solution of puzzles and games for the brain improve memory, attention and thinking.
Meditating: Meditation reduces stress, improves attention and memory.
Sleep enough: Sleep is necessary to restore the brain and consolidate memory. Try to sleep at least 7-8 hours a day.
Engage in physical activity: Physical exercises improve blood circulation in the brain and stimulate the production of neurotrophic factors.
Eat healthy food: Eat a large number of fruits, vegetables, whole grain products, fish and nuts.
Limit alcohol and smoking: Alcohol and smoking negatively affect the brain.
Conduct medical examinations regularly: Regular medical examinations allow you to identify and treat diseases that can negatively affect the brain.

Following these recommendations, you can maintain brain health and cognitive functions throughout your life.

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