Natural dietary supplements to maintain brain health: what to choose

Natural dietary supplements to maintain brain health: what to choose

I. Understanding the health of the brain and its vulnerability

Brain health is a comprehensive concept that includes cognitive functions, such as memory, attention, concentration, speed of information processing, executive functions (planning, organization, making decisions), as well as emotional and mental well -being. The optimal functioning of the brain is necessary for high -quality life, productivity, training and social adaptation.

However, the brain is subject to various negative factors that can worsen its work and lead to the development of cognitive impairment and neurodegenerative diseases. These factors include:

• Age: With age, a natural decrease in cognitive functions, a decrease in brain volume, a decrease in neuroplasticity (the ability of the brain to form new connections) occurs.

• Oxidative stress: Free radicals formed during metabolism can damage brain cells, causing oxidative stress.

• Inflammation: Chronic inflammation in the brain can lead to damage to neurons and impaired cognitive functions.

• Disadvantage of nutrients: The lack of certain vitamins, minerals and other nutrients can negatively affect the brain.

• Chronic diseases: Diseases, such as diabetes, cardiovascular diseases and autoimmune diseases, can increase the risk of cognitive impairment.

• Stress: Chronic stress can lead to an increased level of cortisol, which can damage brain cells.

• Lack of sleep: The lack of sleep can violate the processes of memory consolidation and reduce cognitive functions.

• Inal meals: A diet rich in processed foods, sugar and saturated fats can negatively affect the brain.

• Low physical activity: A lack of physical activity can reduce blood flow in the brain and increase the risk of cognitive impairment.

• The effects of toxins: The effect of toxins, such as heavy metals and pesticides, can damage brain cells.

Given these factors, it is important to take measures to maintain brain health throughout life. One way is to use natural dietary supplements that can help protect the brain from damage, improve cognitive functions and support the overall health of the brain.

II. The main categories of natural dietary supplements for brain health

Natural dietary supplements to maintain brain health can be divided into several main categories, depending on their main action and composition:

1. Antioxidants:

   • The mechanism of action: Protect brain cells from damage caused by free radicals, neutralizing them.

   • Examples:

     • Vitamin E: Fatable antioxidant protecting cell membranes from oxidation.
     • Vitamin C: Water -soluble antioxidant participating in the synthesis of collagen and neurotransmitters.
     • Selenium: A microelement that is part of antioxidant enzymes.
     • Coenzim Q10 (COQ10): Participates in the production of energy in cells and is an antioxidant.
     • Resveratrol: Polyphenol contained in red wine and grapes has antioxidant and anti -inflammatory properties.
     • Pycnogenol: The bark extract of the French sea pine, which has antioxidant and anti -inflammatory properties.
     • Astaxanthin: Carotinoid antioxidant contained in algae and seafood.
     • Glutathione: A powerful antioxidant produced by the body playing an important role in detoxification.

2. Nootropics:

   • The mechanism of action: They improve cognitive functions, such as memory, attention, concentration, information processing speed, and also increase the brain resistance of stress and hypoxia.

   • Examples:

     • Ginkgo biloba: Improves blood circulation in the brain, has antioxidant properties.
     • Gotha Kola (Asian Centella): Improves memory and cognitive functions, promotes wound healing.
     • Bakopa Monyeri: Improves memory and training, reduces anxiety.
     • L-theanine: The amino acid contained in tea has a calming effect and improves concentration.
     • DMAE (dimethylaminoethanol): Improves memory and cognitive functions, increases the level of acetylcholine.
     • Phosphateidix (PS): Phospholipid, which is part of cell membranes, improves memory and cognitive functions.
     • GUPERZIN A: Acetylcholinerase inhibitor increases the level of acetylcholine in the brain, improves memory.

3. Omega-3 fatty acids:

   • The mechanism of action: Important for the structure and functions of cell membranes of the brain, participate in the transmission of nerve impulses, have anti -inflammatory properties.

   • Examples:

     • EPA (eicopascentenoic acid): It has anti -inflammatory properties, improves mood.
     • DHA (Docosaexaenoic acid): Important for the development and functioning of the brain, especially in childhood, improves memory and cognitive functions.

4. B vitamins B:

   • The mechanism of action: They participate in the metabolism of energy in the brain, necessary for the synthesis of neurotransmitters, protect nerve cells.

   • Examples:

     • Vitamin B1 (TIAMIN): Participates in the metabolism of glucose necessary for the brain.
     • Vitamin B3 (Niacin): Improves blood circulation in the brain.
     • Vitamin B6 (Pyridoxin): Participates in the synthesis of neurotransmitters, such as serotonin, dopamine and GABA.
     • Vitamin B9 (folic acid): It is necessary for the development of the nervous system, is involved in the synthesis of DNA and RNA.
     • Vitamin B12 (cobalamin): It is necessary for the normal functioning of the nervous system, participates in the formation of myelin.

5. Plants-Adapogen:

   • The mechanism of action: Increase the body’s resistance to stress, improve cognitive functions, have antioxidant properties.

   • Examples:

     • Rodiola pink: Increases resistance to stress, improves mental and physical performance.
     • Ashwaganda (withania somnifera): Reduces the level of cortisol, improves sleep, has antioxidant properties.
     • Eleutherococcus prickly: Increases resistance to stress, improves mental and physical performance.
     • Ginseng: Improves cognitive functions, increases energy level.

6. Phospholippide:

   • The mechanism of action: Are structural components of the cell membranes of the brain, are necessary for the normal transmission of nerve impulses.

   • Examples:

     • Phosphateidix (PS): Improves memory and cognitive functions.
     • Phosphatidylcholine (PC): It is necessary for the synthesis of acetylcholine, an important neurotransmitter.

7. Other beneficial substances:

   • Creatine: Improves cognitive functions, especially the memory and speed of information processing.
   • Alpha-lipoic acid (ALA): Antioxidant, protects the brain cells from damage.
   • N-Acetylcistein (NAC): The predecessor of Glutation, a powerful antioxidant.
   • Magnesium: Participates in the transmission of nerve impulses, necessary for normal brain function.
   • Zinc: It is necessary for normal brain function, participates in the synthesis of neurotransmitters.
   • Curcumin: It has anti -inflammatory and antioxidant properties, improves cognitive functions.
   • Cocoa (flavonoids): Improves blood circulation in the brain, improves cognitive functions.
   • Caffeine (in moderate quantities): Improves concentration and attention.

III. A detailed description of the most popular and effective dietary supplements

In this section, we will consider in detail some of the most popular and effective dietary supplements to maintain brain health, with a description of their action mechanisms, confirmed scientific data, recommended dosages and possible side effects.

1. Ginkgo Biloba (Ginkgo Biloba)

   • The mechanism of action: Ginkgo biloba improves blood circulation in the brain by expanding blood vessels and reducing blood viscosity. It also has antioxidant properties, protecting brain cells from damage caused by free radicals. Ginkgo biloba can improve the transmission of nerve impulses and increase the level of neurotransmitters, such as acetylcholine.

   • Confirmed scientific data: Numerous studies have shown that ginkgo biloba can improve memory, attention and cognitive functions in people with age -related cognitive disorders and Alzheimer’s disease. It can also improve blood circulation in the limbs and reduce the symptoms of intermittent lameness.

   • Recommended dosage: It is usually recommended to take 120-240 mg of ginkgo biloba extract per day, divided into two or three receptions.

   • Possible side effects: Ginkgo biloba is usually well tolerated, but can cause side effects, such as headache, dizziness, stomach disorder and allergic reactions. It can also increase the risk of bleeding, so it should be used with caution to people taking anticoagulants.

2. Omega-3 fatty acids (EPA and DHA)

   • The mechanism of action: Omega-3 fatty acids, especially EPA and DHA, are important structural components of cell membranes of the brain. They play an important role in the transmission of nerve impulses, improve blood circulation in the brain and have anti -inflammatory properties. DHA is especially important for the development and functioning of the brain, especially in childhood.

   • Confirmed scientific data: Studies have shown that omega-3 fatty acids can improve memory, attention and cognitive functions in people with age-related cognitive disorders and Alzheimer’s disease. They can also reduce the risk of depression and anxiety.

   • Recommended dosage: It is usually recommended to take 1-2 grams of omega-3 fatty acids per day, with a predominance of DHA.

   • Possible side effects: Omega-3 fatty acids are usually well tolerated, but can cause side effects, such as stomach disorder, a fish taste in the mouth and an increase in the risk of bleeding.

3. Bacopa Monnieri Bacopa

   • The mechanism of action: Bakop Monieri is an Ayurvedic plant that is traditionally used to improve memory and cognitive functions. It is believed that it improves the transmission of nerve impulses, increases the level of neurotransmitters and protects the brain cells from damage caused by free radicals. Bakop Monieri can also reduce anxiety and improve mood.

   • Confirmed scientific data: Studies have shown that Monieri Bakop can improve memory, training and cognitive functions in healthy people and in people with age -related cognitive impairment.

   • Recommended dosage: It is usually recommended to take 300-450 mg of Bakop Monieri Extract per day.

   • Possible side effects: Monieri’s bacopa is usually well tolerated, but can cause side effects, such as stomach disorder, nausea and fatigue.

4. Phosphateidix (PhsphathidyLSERINE — PS)

   • The mechanism of action: Phosphatidylserin is a phospholipid, which is an important structural component of cell membranes of the brain. It plays an important role in the transmission of nerve impulses, improves blood circulation in the brain and protects the brain cells from damage caused by stress.

   • Confirmed scientific data: Studies have shown that phosphatidylserin can improve memory, attention and cognitive functions in people with age -related cognitive disorders and Alzheimer’s disease.

   • Recommended dosage: It is usually recommended to take 100-300 mg of phosphatidylserin per day.

   • Possible side effects: Phosphatidylserin is usually well tolerated, but can cause side effects, such as stomach disorder and insomnia.

5. Rodila Pink (Rhodiola Rosea)

   • The mechanism of action: Rhodiola pink is an adaptogen plant that increases the body’s resistance to stress. It improves mental and physical performance, reduces fatigue and improves mood. Rhodiola pink also has antioxidant properties, protecting the brain cells from damage caused by free radicals.

   • Confirmed scientific data: Studies have shown that Rodiola Pink can improve mental performance, reduce fatigue and improve the mood in people subject to stress.

   • Recommended dosage: It is usually recommended to take 200-600 mg of Rhodiola Pink Rose per day.

   • Possible side effects: Rhodiola pink is usually well tolerated, but can cause side effects, such as insomnia, irritability and headache.

6. Coenzim Q10 (COQ10)

   • The mechanism of action: COQ10 is involved in the production of energy in cells and is a powerful antioxidant. It protects brain cells from oxidative stress and supports their normal function. With age, the COQ10 level in the body decreases, which can negatively affect the health of the brain.

   • Confirmed scientific data: Studies show that COQ10 can improve cognitive functions and memory, especially in the elderly. It can also be useful in neurodegenerative diseases such as Parkinson’s disease.

   • Recommended dosage: It is usually recommended to take 100-300 mg COQ10 per day.

   • Possible side effects: CoQ10 is usually well tolerated. Mild gastrointestinal disorders are possible.

7. Curcumin (Curcumin)

   • The mechanism of action: Kurkumin is an active substance contained in turmeric. It has powerful anti -inflammatory and antioxidant properties. Kurkumin can protect brain cells from damage, improve cognitive functions and reduce the risk of developing neurodegenerative diseases. It can also contribute to the formation of new neurons (neurogenesis).

   • Confirmed scientific data: Studies show that Kurkumin can improve memory and attention, as well as reduce the risk of developing Alzheimer’s disease.

   • Recommended dosage: It is usually recommended to take 500-2000 mg of turmeric extract per day containing at least 95% of turmeric. It is important to choose additives with bioperin (black pepper extract), which significantly improves the absorption of turmeric.

   • Possible side effects: Curcumin is usually well tolerated, but in high doses can cause stomach disorder.

IV. How to choose the right dietary supplement for brain health: factors that should be paid to

The choice of dietary supplements to maintain brain health is an individual process that requires the accounting of various factors. There is no universal solution suitable for everyone. When choosing dietary supplements, the following aspects must be taken into account:

1. Individual needs and goals:

   • Determine your specific needs and goals. What do you want to improve? Memory, attention, concentration, mood, resistance to stress?
   • Consider your age, health and the presence of chronic diseases.
   • Consult a doctor to determine which dietary supplements will be the most useful and safe for you.

2. Composition and quality of dietary supplements:

   • Study the composition of dietary supplements. Make sure that it contains ingredients that, as proved, are useful for brain health.
   • Pay attention to the dosage of the ingredients. It must comply with the recommended dosages confirmed by scientific research.
   • Choose a dietary supplement from reliable manufacturers who use high -quality raw materials and comply with production standards.
   • Look for quality and certification signs (for example, GMP, NSF).

3. Output form:

   • Bades are available in various forms of release: capsules, tablets, powders, liquids.
   • Choose a form that is most convenient for you to use.
   • Some forms of release can be more bioavailable than others. For example, liquid forms can be absorbed faster by the body.

4. Reviews and ratings:

   • Read the reviews of other people who used this dietary supplement.
   • Study dietary supplements on independent sites and forums.
   • Remember that reviews can be subjective, but they can give you an idea of ​​how effective and safe this dietary supplement is.

5. Price:

   • The price of dietary supplements can vary depending on the manufacturer, composition and form of release.
   • Not always the most expensive dietary supplement is the best.
   • Compare prices from different manufacturers and select a dietary supplement that corresponds to your budget.

6. Side effects and interaction with drugs:

   • Learn the possible side effects of dietary supplements.
   • Consult a doctor if you take any medicine to make sure that dietary supplement does not interact with them.
   • Start with a small dose of dietary supplements and gradually increase it to evaluate your tolerance.
   • When any side effects appear, stop taking dietary supplements and consult a doctor.

7. Research and scientific evidence:

   • Check the availability of scientific research confirming the effectiveness and safety of dietary supplements.
   • Pay attention to the results of research, methodology and sample size.
   • Do not trust unreasonable statements and promises.

8. Consultation with a doctor:

   • Before taking any dietary supplements for brain health, be sure to consult a doctor.
   • The doctor will help you determine which dietary supplements will be the most useful and safe for you, given your health status and medications taken.
   • The doctor can also help you determine the dosage and duration of dietary supplements.

V. Integration of dietary supplements in a comprehensive approach to brain health

It is important to understand that taking dietary supplement is only one of the elements of an integrated approach to maintaining brain health. To achieve optimal results, it is also necessary:

1. Balanced nutrition:

   • Adhere to a healthy diet rich in fruits, vegetables, whole grain products, low -fat protein and healthy fats.
   • Limit the consumption of processed products, sugar and saturated fats.
   • Make sure you get enough vitamins, minerals and other nutrients necessary for the health of the brain.

2. Regular physical activity:

   • Regular physical exercises improve blood circulation in the brain, stimulate the formation of new neurons and reduce the risk of cognitive impairment.
   • Try to engage in physical exercises for at least 30 minutes a day, most days of the week.

3. Sufficient sleep:

   • A sufficient sleep is necessary for the restoration and consolidation of memory.
   • Try to sleep at least 7-8 hours a day.
   • Observe sleep and wakefulness.

4. Stress management:

   • Chronic stress can negatively affect the brain.
   • Find the ways of managing stress, such as meditation, yoga, breathing exercises or spending time in nature.

5. Cognitive training:

   • Regular cognitive training helps maintain and improve cognitive functions.
   • Make puzzles, solve crosswords, play intellectual games or study something new.

6. Social activity:

   • Social activity helps maintain cognitive functions and reduces the risk of dementia.
   • Communicate with friends and family, participate in social events or engage in volunteer activities.

7. Regular medical examinations:

   • Regular medical examinations will help to identify and treat diseases that can negatively affect the brain.
   • Discuss with your doctor your concerns about the health of the brain and ask him to give recommendations to maintain cognitive functions.

VI. Precautions and possible side effects

Despite the fact that natural dietary supplements are usually considered safe, it is important to observe precautions and take into account possible side effects.

1. Consultation with a doctor:

   • Before taking any dietary supplements, be sure to consult a doctor, especially if you have any chronic diseases or take any medication.

2. Interaction with drugs:

   • Some dietary supplements can interact with medicines, enhancing or weakening their effect.
   • Be sure to inform the doctor about all the dietary supplements that you accept to avoid undesirable interactions.

3. Allergic reactions:

   • Some people may have allergic reactions to certain ingredients in dietary supplements.
   • Start with a small dose of dietary supplements and gradually increase it to evaluate your tolerance.
   • When any symptoms of allergies appear (for example, rash, itching, edema, difficulty breathing) stop taking dietary supplements and consult a doctor.

4. Side effects:

   • Some dietary supplements can cause side effects, such as stomach disorder, headache, dizziness, insomnia or increased anxiety.
   • When any side effects appear, stop taking dietary supplements and consult a doctor.

5. Dosage:

   • Follow the recommended dosage of dietary supplements.
   • Do not exceed the recommended dosage, as this can increase the risk of side effects.

6. Quality:

   • Choose a dietary supplement from reliable manufacturers who use high -quality raw materials and comply with production standards.
   • Do not buy dietary supplements with or dubious sellers.

7. Pregnancy and breastfeeding:

   • Some dietary supplements are not recommended to be taken during pregnancy and breastfeeding.
   • Consult a doctor before taking any dietary supplement if you are pregnant or breastfeeding.

8. Surgical operations:

   • Some dietary supplements can increase the risk of bleeding.
   • Stop taking dietary supplements a few weeks before the planned surgery and tell the doctor about all the dietary supplements that you are taking.

VII. Future areas of dietary supplement research for brain health

Studies in the field of dietary supplements for brain health continue to develop. In the future you can expect:

1. A more accurate understanding of the mechanisms of action:

   • A deeper study of the mechanisms of the action of dietary supplements at the molecular and cellular level.
   • Determination of specific biomarkers that allow you to evaluate the effectiveness of dietary supplements.

2. Development of personalized approaches:

   • Accounting for genetic characteristics and individual needs when choosing dietary supplements.
   • Development of individual dietary supplements to achieve optimal results.

3. Combined dietary supplement:

   • The development of combined dietary supplements containing several ingredients that synergically improve cognitive functions.

4. Clinical research:

   • Conducting larger and high -quality clinical research to confirm the efficiency and safety of dietary supplements.

5. New ingredients:

   • The discovery and study of new ingredients with the potential to improve brain health.

6. Using artificial intelligence:

   • The use of artificial intelligence to analyze research data and identify the most effective dietary supplements and combinations.

7. Application of nanotechnologies:

   • The development of nanoparticles for the delivery of dietary supplements directly to the brain, which can increase their effectiveness.

8. Studies of the long -term effect:

   • Conducting research to assess the long -term effect of dietary supplements on brain health and the prevention of neurodegenerative diseases.

Continuation of research in this area will more effectively use natural dietary supplements to maintain brain health throughout life.