Bad to improve memory: scientific approach

Bad to improve memory: scientific approach

I. Memory: multifaceted cognitive process

Memory is a complex and multifaceted cognitive process, covering coding, storing and extracting information. It is not a single whole, but consists of various subsystems, each of which is responsible for specific types of information and processes. Understanding this complexity is critical of developing and evaluating the effectiveness of additives designed to improve memory.

A. Classification of memory types:

1. Sensory memory: This is the shortest type of memory that records sensory information for milliseconds. It includes an iconic (visual) and echoic (auditory) memory. Its role consists in preliminary filtration and transfer of relevant information to short -term memory. Bades are not directed directly at sensory memory.

2. Short -term (working) memory: This system temporarily stores the information necessary for the implementation of current tasks, such as solving problems, understanding of speech and navigation. It has a limited container and duration (about 20-30 seconds). Working memory actively manipulates information, unlike passive storage. Improving working memory can significantly affect cognitive abilities in general.

3. Long -term memory: This system stores information for a long period of time, from a few minutes to all life. It has an almost unlimited container. Long -term memory is divided into:

   • Explicit (declarative) memory: Conscious recalling of facts and events. Includes:

     • Semantic memory: Knowledge of general facts and concepts (for example, the capital of France).
     • Episodic memory: Memories of personal events and experiences (for example, a wedding).

   • Implicit (procedural) memory: Unconscious recalling skills and habits (for example, cycling). It also includes priming (subconscious influence of previous experience on current behavior) and conditional reflexes.

B. Neurobiological foundations of memory:

1. Hippocampus: Critically important for the formation of new declarative memories (especially episodic). He plays a role in the consolidation of memories, that is, transferring information from short -term memory to long -term. Damage to the hippocampus leads to anterograd amnesia (inability to form new memories).

2. Almond -shaped body (amygdala): Participates in the processing of emotions and the formation of emotionally colored memories. It modulates the strength and resistance of memories, especially related to fear and stress.

3. Prefrontal bark: He plays a key role in working memory, planning, decision -making and executive functions. She also participates in the extraction of information from long -term memory and suppressing irritable information.

4. Cerebellum: The main structure responsible for procedural memory and motor education. He participates in coordination of movements and the formation of skills.

5. Neurotransmitter: Chemicals transmitting signals between neurons. Some neurotransmitters, such as acetylcholine, glutamate and dopamine, play an important role in memory and training. Bades are often aimed at modulating the activity of these neurotransmitters.

C. Factors affecting memory:

1. Age: Age -related changes in the brain, such as a decrease in the volume of the hippocampus and a decrease in the level of neurotransmitters, can lead to a deterioration in memory and cognitive functions.

2. Stress: Chronic stress can negatively affect memory, especially on the formation of new memories in the hippocampus. A high level of cortisol, stress hormone, can damage the hippocampus neurons.

3. Lack of sleep: Sleep is necessary for the consolidation of memories and maintaining cognitive functions. The lack of sleep can lead to a deterioration in attention, concentration and memory.

4. Inal meals: The deficiency of nutrients, such as B vitamins, omega-3 fatty acids and antioxidants, can negatively affect the health of the brain and memory.

5. Chronic diseases: Some diseases, such as Alzheimer’s disease, Parkinson’s disease, depression and diabetes, can lead to cognitive impairment and memory deterioration.

6. Medicines: Some drugs, such as anticholinergic drugs, can negatively affect memory.

7. Alcohol abuse and drugs: Excessive drinking of alcohol and drugs can damage the brain and lead to cognitive impairment and memory worsening.

II. Overview of dietary supplements positioned to improve memory

The dietary supplement market to improve memory is huge and diverse, offering a wide range of products with various ingredients and mechanisms of action. It is critical to approach the choice of such additives with a scientific justification, based on the results of clinical research and understanding potential risks and side effects. The next review is considering the most popular and studied dietary supplements, positioned to improve memory.

A. Holinergic additives:

Acetylcholine is a neurotransmitter that plays a key role in memory, training and attention. Holinergic additives are aimed at increasing the level of acetylcholine in the brain.

1. Kholin: The predecessor of acetylcholine. It is present in various forms, including Kholin Bartratrate, Kholin Citrate and Alpha-GPC. Alpha-GPC is considered a more effective form, as it penetrates the hematoencephalic barrier easier. Some studies show that choline additives can improve memory and cognitive functions, especially in the elderly and people with cognitive impairment. However, additional studies are needed to confirm these results.

2. Inhibitor acetylcholinstruation: These substances block the acetylcholinersterase enzyme that destroys acetylcholine, thereby increasing the level of acetylcholine in the synaptic gap. Examples include:

   • GUPERZIN A: Natural alkaloid contained in Chinese moss Huperzia Serrata. It is a powerful and selective inhibitor of acetylcholineersterase. Some studies show that Gepernine and can improve memory and cognitive functions in people with Alzheimer’s disease and other cognitive disorders. However, its prolonged use requires caution and consultation with a doctor due to potential side effects.

   • Galantamine: Synthetic inhibitor of acetylcholinersterase used to treat Alzheimer’s disease. He requires a doctor’s prescription and is not a dietary supplement in the strict sense of the word.

3. Piracetam and other Racetama: Racetams are a group of synthetic nootropics that allegedly improve cognitive functions, including memory, training and attention. The mechanism of their action has not been fully studied, but it is assumed that they affect the cholinergic system, a glutamatergic system and brain bloodstream. Piracetam is the most famous racetam. Some studies show that it can improve cognitive functions in people with cognitive impairment, but its effectiveness in healthy people remains controversial. Other Racetams, such as aniracetam, oxiracetam and pramsetams, are considered more powerful, but their clinical studies are limited. In most countries, Racetama is available only by prescription of a doctor.

B. Plant extracts:

1. Ginkgo biloba: The extract of the leaves of ginkgo biloba contains flavonoids and terpenoids, which have antioxidant and anti -inflammatory properties. It presumably improves brain bloodstream, protects neurons from damage and improves cognitive functions. Numerous studies studied the effectiveness of ginkgo biloba to improve memory and cognitive functions, especially in older people. Some studies show positive results, especially with regard to improving memory and attention in people with mild cognitive impairment. However, other studies have not revealed a significant effect. Additional studies are needed to confirm the effectiveness of the ginkgo biloba and determine the optimal dosage and duration of admission.

2. Ginseng: Ginsenzida root extract contains gynzenosides that have adaptogenic properties, that is, they help the body adapt to stress. It presumably improves cognitive functions, reduces fatigue and increases energy. Some studies show that ginseng can improve the memory, attention and speed of information processing. However, additional studies are needed to confirm these results and determine the optimal type of ginseng (for example, Panax Ginseng, American Ginseng) and dosage.

3. Bacopa Monnieri (Brahmi): A traditional Ayurvedic plant used to improve memory and cognitive functions. Contains bacosides that have antioxidant and anti -inflammatory properties. Some studies show that Bacopa Monnieri can improve the memory, training and speed of information processing, especially in the elderly. It can also reduce anxiety and stress. However, additional studies are needed to confirm these results and determine the optimal dosage and duration of admission.

4. Kurkumin (from turmeric): The active ingredient of turmeric has powerful antioxidant and anti -inflammatory properties. It presumably protects neurons from damage, reduces inflammation in the brain and improves cognitive functions. Kurkumin can also contribute to the formation of new neurons (neurogenesis) in the hippocampus. Some studies show that curcumin can improve memory and cognitive functions in the elderly. However, the bioavailability of curcumin is low, therefore it is recommended to take it in combination with piperin (from black pepper) to increase its absorption.

5. Rosemary: Contains rosemary acid and other antioxidants. The aroma of rosemary, as well as its oral intake, can improve memory and concentration. The mechanism of action may be associated with an improvement in cerebral blood flow and antioxidant protection. Studies show that rosemary can improve the working memory and speed of information processing.

C. Vitamins and minerals:

1. B vitamins B: Vitamins B1, B6, B12 and folic acid play an important role in the functioning of the nervous system and the metabolism of neurotransmitters. B vitamins deficiency can lead to cognitive impairment and memory deterioration. B vitamins adds can improve cognitive functions in people with a deficiency of these vitamins. Vitamin B12 is especially important, since its deficiency is often found in older people and can lead to irreversible neurological damage.

2. Vitamin D: He plays a role in the functioning of the brain and the immune system. Vitamin D deficiency is associated with an increased risk of cognitive impairment and dementia. Vitamin D additives can improve cognitive functions in people with a deficiency of this vitamin.

3. Vitamin E: A powerful antioxidant that protects neurons from damage. Some studies show that vitamin E can slow down the progression of Alzheimer’s disease. However, high doses of vitamin E can be associated with an increased risk of bleeding, so its intake should be agreed with the doctor.

4. Magnesium: It is important for the functioning of the nervous system and synaptic plasticity. Magnesium L-Threonate is a form of magnesium, which penetrates well through a hematoencephalic barrier. Some studies show that Magnesium L-Threonate can improve memory and training.

5. Zinc: He plays a role in the functioning of the brain and the immune system. Zinc deficiency can lead to cognitive disorders.

D. Omega-3 fatty acids:

Docosaexaenic acid (DGC) and eicopascentaenoic acid (EPK)-the basic fatty acids of omega-3 contained in fish oil. They play an important role in the structure and functioning of the cell membranes of the brain, as well as in neurotransmission. Some studies show that the supplements of omega-3 fatty acids can improve cognitive functions, especially in the elderly. DGK is especially important for brain health.

E. Other additives:

1. Creatine: It is mainly known as an additive to increase muscle strength and mass. However, some studies show that creatine can improve cognitive functions, especially the working memory and speed of information processing, by increasing the level of energy in the brain.

2. L-Carnitin: Amino acid, playing a role in energy metabolism. Some studies show that L-carnitine can improve cognitive functions and reduce fatigue. ACETYL -L-CARNITINE is a form of L-carnitine, which penetrates well through a hematoencephalic barrier.

3. Phosphateidix (PS): Phospholipid, which is an important component of cell membranes of the brain. It presumably improves the relationship between neurons and maintains cognitive functions. Some studies show that phosphatidylserin can improve the memory, attention and speed of information processing, especially in older people.

4. PQq (pyrrolochinolinlinhinone): A vitamin -like compound with antioxidant and neuroprotective properties. It presumably stimulates the formation of new mitochondria (mitochondriogenesis) and protects neurons from damage. Some studies show that PQQ can improve cognitive functions, especially in combination with COQ10 (Coenzyme Q10).

5. COQ10 (Coanzim Q10): Antioxidant playing a role in energy metabolism. It presumably protects neurons from damage and improves cognitive functions.

III. Scientific assessment of the effectiveness and safety of dietary supplement to improve memory

A critical assessment of scientific literature is a key factor in choosing dietary supplement to improve memory. It is important to understand that the effectiveness and safety of additives vary depending on the ingredients, dosage, duration of administration and individual characteristics of the body.

A. Criteria for evaluating clinical research:

1. Research methodology: Assessment of research design (randomized controlled study (RCTs) is a gold standard), sample size, control group (placebo-control), study duration and used methods for evaluating cognitive functions (for example, standardized memory tests and attention).

2. Statistical significance: P-value assessment (probability of obtaining the observed results, if in fact there is no effect). P-Value less than 0.05 is usually considered statistically significant. However, statistical significance does not always mean clinical significance.

3. Clinical significance: Effect of the effect (Effect Size) and its practical significance for improving cognitive functions in real life. A small statistically significant effect may not have a significant impact on human everyday life.

4. Breeding (bias): Assessment of potential sources of bias in a study, such as a conflict of interests, lack of blinding (when participants and researchers know who is actively treated and who placebo), and the electoral publication of the results.

5. Side effects and safety: Safety assessment and identification of potential side effects. It is important to consider that even natural additives can cause side effects and interact with drugs.

B. meta analyzes and systematic reviews:

Met-analyzes and systematic reviews combine the results of several studies to obtain a more accurate assessment of the effectiveness of the additive. They provide more reliable information than individual studies. When evaluating meta analyzes and systematic reviews, it is important to take into account the quality of the studied studies and the methods of statistical analysis used.

C. Recommendations for the choice of dietary supplements:

1. Consult a doctor: Before taking any dietary supplement to improve your memory, you need to consult a doctor, especially if you have any chronic diseases or you take medications.

2. Choose products from reliable manufacturers: Choose products from manufacturers who adhere to quality standards and test their products. Pay attention to the availability of quality certificates (for example, NSF International, USP).

3. Read reviews: Read the reviews of other users about the product, but treat them critically. Do not rely only on reviews, but study scientific research.

4. Start with a low dose: Start with a low dose of the additive and gradually increase it until you reach the recommended dose. Follow your sensations and stop taking it if any side effects appear.

5. Be realistic: Do not expect miracles from dietary supplements. They can help improve cognitive functions, but will not replace a healthy lifestyle, proper nutrition and sufficient sleep.

D. Possible side effects and interactions:

Bades, like any other substances, can cause side effects and interact with medicines. It is important to consider these factors before taking additives.

1. The most common side effects: They may include headache, stomach disorder, nausea, diarrhea, insomnia and anxiety.

2. Interactions with drugs: Some dietary supplements can interact with medicines, enhancing or weakening their effect. For example, ginkgo bilobe can interact with anticoagulants, increasing the risk of bleeding. Ginseng can interact with warfarin. It is important to inform your doctor about all the dietary supplements that you accept.

3. Contraindications: Some dietary supplements are contraindicated in certain diseases. For example, people with epilepsy should avoid taking ginkgo bilobe. People with thyroid diseases should be careful with caution containing iodine.

E. Bad regulation:

The regulation of dietary supplements varies in different countries. In some countries, dietary supplements are regulated as food, and not as medicines, which means that they do not go through strict clinical trials as medicines. This may complicate the assessment of their effectiveness and safety. It is important to choose products from manufacturers who adhere to quality standards and test their products.

IV. Alternative approaches to improving memory based on evidence

In addition to dietary supplements, there are other scientifically sound approaches to improving memory and cognitive functions. These approaches are often more effective and safe than taking additives.

A. Cognitive training:

Cognitive training is structured programs aimed at improving specific cognitive skills, such as memory, attention, information processing speed and executive functions.

1. Cognitive training methods: They include exercises for memorization, solving problems, logical thinking and attention. There are both computer programs and traditional paper exercises.

2. The effectiveness of cognitive training: Some studies show that cognitive training can improve cognitive functions, especially in the elderly. However, the effectiveness of cognitive training may depend on the type of training, its intensity and duration. It is important to choose programs based on scientific data and adapted to individual needs.

3. Examples of cognitive training: N-back task, dual n-back, Lumosity, Cogmed.

B. Physical activity:

Physical activity has a positive effect on brain health and cognitive functions.

1. Physical activity mechanisms: Improving cerebral blood flow, stimulation of neurogenesis in hippocampus, increasing the level of neurotransmitters and a decrease in inflammation in the brain.

2. Types of physical activity: Aerobic exercises (for example, walking, running, swimming, cycling) and strength training. It is recommended to engage in physical activity of moderate intensity of at least 150 minutes a week.

3. The effectiveness of physical activity: Numerous studies show that physical activity can improve memory, attention, speed of information processing and executive functions. Physical activity for the elderly and people with cognitive disorders is especially useful.

C. Healthy nutrition:

Healthy nutrition plays an important role in maintaining brain health and cognitive functions.

1. Key components of a healthy diet: The use of a large amount of fruits, vegetables, whole grain products, low-fat proteins and healthy fats (for example, omega-3 fatty acids). Restriction of sugar consumption, treated foods and saturated fats.

2. Mediterranean diet: One of the most studied types of nutrition associated with the improvement of cognitive functions and a decrease in the risk of developing Alzheimer’s disease. The Mediterranean diet is rich in fruits, vegetables, olive oil, fish and nuts.

3. Products useful for the brain: Blueberries, avocados, nuts, seeds, fatty fish (salmon, sardines, mackerel), green tea, coffee (in moderation).

D. sufficient sleep:

Sleep is necessary for the consolidation of memories and maintaining cognitive functions.

1. Sleep mechanisms: During sleep, the brain processes and consolidates the information received during the day. The lack of sleep can lead to a deterioration in attention, concentration, memory and executive functions.

2. Recommended sleep duration: 7-8 hours a day for adults.

3. Sleep advice: Compliance with sleep regime, creating comfortable conditions for sleep (dark, quiet, cool room), avoiding caffeine and alcohol before bedtime, physical activity during the day (but not before bedtime), relaxing practices before bedtime (for example, meditation, yoga).

E. Stress management:

Chronic stress can negatively affect memory and cognitive functions.

1. Stress mechanisms: A high level of cortisol, stress hormone, can damage the hippocampus neurons and worsen memory.

2. Stress management methods: Meditation, yoga, tai-chi, deep breathing, progressive muscle relaxation, communication with friends and family, hobbies, pastime in nature.

F. Social activity and mental stimulation:

Social activity and mental stimulation help maintain cognitive functions and prevent cognitive impairment.

1. Social activity: Communication with friends and family, participation in social events, volunteering.

2. Mental stimulation: Reading, learning new languages, playing chess or other board games, solving crosswords, visiting museums and theaters.

V. Conclusion

Improving memory is a complex process that requires an integrated approach. Although dietary supplements can play a certain role in maintaining cognitive functions, they should not be considered the only solution. A healthy lifestyle, proper nutrition, sufficient sleep, stress management, physical activity, social activity and mental stimulation are key factors for maintaining brain health and improving memory. Before taking any dietary supplements, it is necessary to consult a doctor and carefully study scientific literature.