How to choose the best dietary supplement to improve memory: full management
Memory deterioration is a common problem affecting people of all ages. The reasons can be diverse: from stress and lack of sleep to age -related changes and diseases. Many people turn to dietary supplements (biologically active additives) in the hope of improving their cognitive functions and supporting memory. However, a wide selection of dietary supplements in the market can confuse. This guide will help you understand various types of dietary supplements, evaluate their effectiveness and safety, as well as make a conscious choice.
1. Understanding the foundations: What is memory and how does it work?
Before choosing dietary supplements, you need to understand how the memory works. Memory is not a single system, but a complex complex of interconnected processes. The main types of memory include:
- Sensory memory: Short -term storage of information received from the senses. It lasts only a few seconds.
- Short -term (working) memory: Holds the information in an active state for a short time required to complete the tasks. The volume is limited.
- Long -term memory: It stores information for a long period, from several minutes to all life. Divided into:
- Explicit (declarative) memory: Conscious memory of facts and events. Divided into:
- Episodic memory: Memory of personal experiences and events.
- Semantic memory: The memory of general knowledge, facts and concepts.
- Implicit (procedural) memory: Unconscious memorization of skills and habits (for example, cycling).
- Explicit (declarative) memory: Conscious memory of facts and events. Divided into:
The process of memory formation includes several stages:
- Coding: Convert information into a form suitable for storage in the brain.
- Storage: Holding encoded information in memory.
- Reproduction: Extracting information from memory.
Memory disorders can occur at any of these stages. Bades intended to improve memory usually affect one or more of these processes.
2. Factors affecting memory:
Many factors affect both physiological and behavioral factors. It is important to consider these factors when choosing dietary supplements:
- Age: With age, cognitive functions, including memory, can worsen.
- Genetics: Heredity plays a role in predisposition to memory disorders.
- Life: An unhealthy lifestyle (lack of sleep, improper nutrition, lack of physical activity, smoking, alcohol abuse) can negatively affect memory.
- Stress: Chronic stress can worsen cognitive functions.
- Lack of sleep: The lack of sleep disrupts the process of memory consolidation.
- Diseases: Some diseases (for example, depression, Alzheimer disease, stroke) can lead to memory disorders.
- Medicines: Some drugs may have side effects that affect memory.
- Nutrient deficiency: The lack of certain vitamins and minerals can negatively affect cognitive functions.
Before starting to receive dietary supplements, it is important to optimize your lifestyle:
- Regular sleep: Try to sleep 7-8 hours every night.
- Healthy nutrition: Eat food rich in antioxidants, omega-3 fatty acids and other nutrients.
- Physical activity: Regular exercises improve blood circulation and cognitive functions.
- Stress management: Use relaxation methods such as meditation, yoga or nature walks.
- Cognitive training: Regularly train your brain, solving puzzles, studying the new and doing creativity.
3. Types of dietary supplement to improve memory:
There are many dietary supplements that are advertised as means to improve memory. It is important to understand what ingredients they contain, how they are acting and what side effects they have.
- B vitamins B: Vitamins B1, B6, B12 and folic acid play an important role in the functioning of the nervous system and cognitive functions. The deficiency of these vitamins can lead to a deterioration in memory.
- Vitamin B1 (TIAMIN): Glucose in the brain is necessary for metabolism.
- Vitamin B6 (Pyridoxin): Participates in the synthesis of neurotransmitters, such as serotonin and dopamine.
- Vitamin B12 (cobalamin): It is important for the health of nerve cells and the formation of Myelin.
- Folic acid: Participates in the synthesis of DNA and RNA necessary for the growth and division of cells.
- Omega-3 fatty acids: Omega-3 fatty acids, especially EPA and DHA, are important to the health of the brain. They improve blood circulation, reduce inflammation and support the structure of cell membranes.
- DHA (Docosaexaenoic acid): The main structural component of the brain.
- EPA (eicopascentenoic acid): It has anti -inflammatory properties.
- Antioxidants: Antioxidants protect brain cells from damage by free radicals.
- Vitamin C: Participates in the synthesis of collagen and neurotransmitters.
- Vitamin E: Protects brain cells from oxidative stress.
- Selenium: It is important for the thyroid gland and the immune system.
- Curcumin: It has anti -inflammatory and antioxidant properties.
- Resveratrol: Contained in red wine and grapes, has antioxidant properties.
- Ginkgo biloba: Extract of ginkgo biloba leaves improves blood circulation in the brain and protects the nerve cells from damage.
- Bakopa Monyeri: Ayurvedic plant that improves cognitive functions, memory and learning.
- Phosphateidixine: Phospholipid, which is an important component of cell membranes of the brain. Improves cognitive functions and memory.
- Acetyl-L-carnitine: An amino acid that improves energy metabolism in brain cells and protects them from damage.
- Caffeine: A stimulator that improves concentration and attention.
- Creatine: Amino acid that improves energy metabolism in the brain and muscles.
- L-theanine: An amino acid that has a calming effect and improves concentration.
- Ginseng: Adaptogen, which increases stress resistance and improves cognitive functions.
- DMAE (dimethylaminoethanol): It is considered the predecessor of acetylcholine, a neurotransmitter important for memory and learning.
4. How to evaluate the effectiveness of dietary supplements:
Unfortunately, not all dietary supplements presented in the market have proven effectiveness. It is important to critically evaluate the information provided by manufacturers and rely on scientific data.
- Look for scientific research: Check whether clinical studies have been conducted confirming the effectiveness of dietary supplements. Pay attention to the sample size, research design and results.
- Pay attention to the quality of research: Make sure the studies have been conducted in accordance with scientific standards, using control groups and double blind methods.
- Assess the source of information: Check who financed the study. Studies financed by dietary supplements can be biased.
- Consult a doctor: Before you start taking dietary supplements, consult your doctor. He will be able to evaluate your health status, identify possible contraindications and advise the most suitable dietary supplements.
- Do not rely only on reviews: Reviews of other people can be subjective and not reflect the real efficiency of dietary supplements.
- Pay attention to the dosage: Follow the instructions for use and do not exceed the recommended dosage.
- Give Badu time: The effect of taking dietary supplements may not appear immediately. Usually it takes several weeks or months of regular reception to notice improvement.
- Be realistic: Bades are not a miraculous tool. They can help improve memory, but will not replace a healthy lifestyle and treatment of diseases.
5. Safety of dietary supplements:
Safety of dietary supplements is an important aspect that must be taken into account when choosing.
- Check the quality: Choose dietary supplements from reliable manufacturers who adhere to the GMP (good manufactoring practice) standards. This guarantees that the product is produced in accordance with the requirements of quality and safety.
- Consider possible side effects: Most dietary supplements are considered safe subject to the recommended dosage. However, some can cause side effects, such as stomach disorder, headache, insomnia and allergic reactions.
- Consider the interaction with the drugs: Some dietary supplements can interact with the medicines that you take. Consult a doctor to avoid undesirable interactions.
- Carefully treat dietary supplements with unproven security: Some dietary supplements, especially those that are advertised as «natural», may contain harmful substances. Be careful and choose dietary supplements with proven security.
- Pay attention to the contraindications: Some dietary supplements are contraindicated for people with certain diseases or conditions (for example, pregnant women, nursing mothers, people with allergies).
6. Recommendations for the choice of dietary supplements:
- Define your goals: What do you want to improve with dietary supplements? Concentration, memory, attention? Select dietary supplements that are aimed at solving your specific problems.
- Consider your age and health: Choose dietary supplements that correspond to your age and health. People with diseases need to consult a doctor before taking dietary supplements.
- Start small: Start by taking one or two dietary supplements and gradually add new ones, if necessary. This will help you determine which dietary supplements are most effective for you.
- Adhere to a healthy lifestyle: Bades will not replace a healthy lifestyle. Proper nutrition, regular sleep, physical activity and stress management are important factors for maintaining brain health and improving memory.
- Be patient: The effect of taking dietary supplements may not appear immediately. Give Bad time to act, and do not expect instantic results.
- Do not believe advertising: Advertising often exaggerates the effectiveness of dietary supplements. Critically evaluate the information and rely on scientific data.
- Remember the security: Choose dietary supplements from reliable manufacturers who adhere to quality and safety standards. Consult a doctor to avoid undesirable side effects and drug interactions.
7. Alternative methods of memory improvement:
In addition to dietary supplements, there are other methods that can help improve memory:
- Cognitive training: Regularly train your brain, solving puzzles, studying the new and doing creativity.
- Mnemics: Use memorization techniques, such as the method of associations, the method of places and the rhyme method.
- Meditation: Meditation helps reduce stress and improve concentration.
- Sufficient sleep: Try to sleep 7-8 hours every night.
- Healthy nutrition: Eat food rich in antioxidants, omega-3 fatty acids and other nutrients.
- Physical activity: Regular exercises improve blood circulation and cognitive functions.
- Organization: Use organizers, lists of affairs and other tools to organize your life and reduce your memory.
- Social activity: Communicate with friends and family, participate in public events and engage in volunteering. Social activity stimulates the brain and improves cognitive functions.
8. Dietrs to improve memory in the elderly:
In older people, memory disorders can be associated with age -related changes in the brain. Some dietary supplements can help slow down these changes and improve cognitive functions.
- Omega-3 fatty acids: Important to brain health and can help improve memory and reduce the risk of dementia.
- B vitamins B: The deficiency of group B vitamins is often found in older people and can lead to a deterioration in memory.
- Ginkgo biloba: Improves blood circulation in the brain and protects the nerve cells from damage.
- Phosphateidixine: Improves cognitive functions and memory.
- Curcumin: It has anti -inflammatory and antioxidant properties.
It is important to remember that before taking dietary supplements, older people need to consult a doctor in order to avoid undesirable side effects and drug interactions.
9. Legal aspects and regulation of dietary supplements:
In different countries, the regulation of dietary supplements is different. In most countries, dietary supplements are not subject to the same strict control as drugs. This means that dietary supplement manufacturers are not required to prove their effectiveness and safety before the market.
In Russia, dietary supplements are registered in Rospotrebnadzor. However, registration does not guarantee the effectiveness and safety of dietary supplements. It is important to choose dietary supplements from reliable manufacturers and consult a doctor before the reception.
10. The future of research in the field of dietary supplement to improve memory:
Studies in the field of dietary supplement to improve memory continue. Scientists study new ingredients and combinations that can help improve cognitive functions and slow down age -related changes in the brain. In the future, we can expect the emergence of new, more effective and safe dietary supplements to improve memory.
In conclusion, the choice of dietary supplements to improve memory is a complex process that requires an attentive approach. It is important to take into account your goals, age and state of health, rely on scientific data and consult a doctor. Do not forget about the importance of a healthy lifestyle, which is the basis for maintaining brain health and improving memory.