Safe and effective dietary supplements for the brain: recommendations of doctors

Safe and effective dietary supplements for the brain: recommendations of doctors

I. Understanding of dietary supplements for the brain and their role

1. Determination of dietary supplements (biologically active additives)

   • Bades are not medicines. These are concentrates of natural or identical to natural biologically active substances, designed for direct intake with food or introduction into food products. They are used to optimize nutrition and maintain the normal functions of the body.
   • It is important to understand that dietary supplements are not intended for the treatment of diseases, but only for the prevention and maintenance of health.
   • The regulation of dietary supplements varies in different countries. In Russia, they are recorded by Rospotrebnadzor and are subject to security control.

2. Classification of dietary supplements for the brain

   • Nootropes (neuroprotectors): Substances that improve cognitive functions, memory, attention, brain stability to adverse factors. These include piracetams, phenotropil (require the appointment of a doctor, are not always considered dietary supplements), as well as some amino acids and vitamins.
   • Adaptogens: Plant drugs that increase the body’s resistance to stress, fatigue, mental and physical activity. Examples: ginseng, eleutherococcus, rodila pink.
   • Antioxidants: Protect brain cells from damage by free radicals, slow down the aging process. Examples: vitamin E, vitamin C, coenzyme Q10, resveratrol.
   • B vitamins B: It is necessary for the normal operation of the nervous system, participate in the metabolism of neurotransmitters, and support energy metabolism in the brain.
   • Omega-3 fatty acids: Important for the structure and functions of cell membranes of the brain, improve cognitive functions, and reduce the risk of depression.
   • Amino acids: Some amino acids are the predecessors of neurotransmitters (for example, a tripophan for serotonin, tyrosine for dopamine).
   • Plant extracts: Ginkgo biloba, Bakop Monier, Gotha Cola improve blood circulation, cognitive functions, memory.
   • Minerals: Magnesium, zinc, iron are important for the normal operation of the nervous system and cognitive functions.

3. Bades on the brain

   • Improving blood circulation of the brain: Some dietary supplements (ginkgo biloba) expand the vessels, improve microcirculation, providing the brain with oxygen and nutrients.
   • Protection of neurons from damage: Antioxidants neutralize free radicals, reduce oxidative stress, prevent the death of brain cells.
   • Support for neurotransmissions: Amino acids and vitamins are involved in the synthesis of neurotransmitters, regulate the transmission of nerve impulses.
   • Improving the plasticity of the brain: Some dietary supplements (omega-3 fatty acids) contribute to the formation of new connections between neurons, improve learning and memory.
   • Reduced inflammation: Some dietary supplements (curcumin) have anti -inflammatory properties, reduce inflammation in the brain that can worsen cognitive functions.
   • Normalization of energy metabolism: B vitamins participate in glucose metabolism, provide the brain with energy.

4. Indications for the use of dietary supplements for the brain

   • Reducing cognitive functions: Age -related decrease in memory, attention, mental performance.
   • Increased mental stress: Preparation for exams, work requiring concentration and attention.
   • Stress and fatigue: Chronic stress, chronic fatigue syndrome.
   • Sleep disorders: Insomnia, violations of circadian rhythms.
   • Rehabilitation after a stroke or head injuries: To improve cognitive functions and restore the nervous system (only as a doctor’s prescription).
   • Prevention of neurodegenerative diseases: Alzheimer’s disease, Parkinson’s disease (not proven, but studied).
   • Depressive states: In complex therapy (as prescribed by a doctor).

5. Contraindications to the use of dietary supplements for the brain

   • Individual intolerance: Allergic reactions to dietary supplements.
   • Pregnancy and lactation period: Most dietary supplements are not recommended for pregnant and nursing women.
   • Childhood: Some dietary supplements are not recommended for children.
   • Acute diseases: Acute infections, exacerbation of chronic diseases.
   • Blood coagulating systems: Some dietary supplements (ginkgo biloba) can dilute blood.
   • Reception of anticoagulants and antiplatelets: You need a doctor’s consultation.
   • Epilepsy: Some dietary supplements can reduce the threshold of convulsive readiness.
   • Before surgery: It is necessary to stop taking dietary supplements affecting blood coagulation a few weeks before surgery.
   • Medicine compatibility: Bades can interact with medicines, so a doctor’s consultation is necessary.

II. Overview of safe and effective dietary supplements for the brain

1. Omega-3 fatty acids (EPK and DGK)

   • Source: Fish oil, croil oil, linseed oil, algae (for vegetarians).
   • Action: Improve the structure and function of cell membranes of the brain, increase brain plasticity, reduce inflammation, improve cognitive functions, memory, attention, reduce the risk of depression.
   • Recommendations for use: The daily dose of EPK and DGK – from 500 mg to 2000 mg, depending on the goals and health status.
   • Safety: In general, they are safe, but can cause side effects, such as fish belching, stomach disorder, diarrhea. High doses can dilute blood.
   • Choice: Preference should be given to foods with a high content of EPC and DGC, tested for cleanliness from heavy metals and other pollutants.

2. B vitamins B (B1, B2, B3, B5, B6, B9, B12)

   • Source: Food (meat, fish, eggs, dairy products, whole grain products, vegetables, fruits), dietary supplements.
   • Action: They participate in the metabolism of neurotransmitters, support energy metabolism in the brain, improve cognitive functions, reduce the risk of depression, and improve sleep.
   • Recommendations for use: The daily dose depends on the age, state of health and individual needs.
   • Safety: In general, the high doses of some vitamins of group B (for example, B6) can cause side effects, such as neuropathy.
   • Choice: Group B vitamins or individual vitamins depending on needs. It is important to choose products with bio -access forms of vitamins.

3. Magnesium

   • Source: Food (nuts, seeds, green vegetables, whole grain products), dietary supplements.
   • Action: Participates in the transmission of nerve impulses, regulates the level of calcium in brain cells, reduces stress, improves sleep, improves cognitive functions.
   • Recommendations for use: Daily dose – from 200 mg to 400 mg.
   • Safety: In general, it is safe, but high doses can cause diarrhea.
   • Choice: Different forms of magnesium (citrate, glycinate, tronate) have different bioavailability and can have different effects on the body. Magnesium Treonate is considered the most effective for improving cognitive functions.

4. Zinc

   • Source: Food (meat, seafood, nuts, seeds), dietary supplements.
   • Action: Participates in the transmission of nerve impulses, protects brain cells from damage, improves cognitive functions, and supports immunity.
   • Recommendations for use: The daily dose is from 8 mg to 11 mg.
   • Safety: In general, it is safe, but high doses can cause nausea, vomiting, and reducing immunity.
   • Choice: Different forms of zinc (citrate, picoline, gluconate) have different bioavailability.

5. Ginkgo biloba

   • Source: Ginkgo biloba leaves extract.
   • Action: It improves blood circulation, increases the level of oxygen and nutrients in the brain, improves cognitive functions, memory, attention, reduces noise in the ears.
   • Recommendations for use: The daily dose is from 120 mg to 240 mg.
   • Safety: In general, it is safe, but can cause side effects, such as headache, dizziness, stomach disorder. It can dilute blood.
   • Choice: Standardized extracts containing 24% flavonoid glycosides and 6% terpenic lactons.

6. Bacopa Monnieri Bacopa

   • Source: Growing Bakop Monge.
   • Action: Improves cognitive functions, memory, learning, reduces anxiety, has antioxidant properties.
   • Recommendations for use: The daily dose is from 300 mg to 450 mg.
   • Safety: In general, it is safe, but can cause side effects, such as stomach disorder, nausea.
   • Choice: Standardized extracts containing 20-50% bacosides.

7. Rodila Pink (Rhodiola Rosea)

   • Source: Rhodiola root pink.
   • Action: Adaptogen, increases resistance to stress, fatigue, mental and physical activity, improves cognitive functions, memory, attention, reduces depression.
   • Recommendations for use: Daily dose – from 200 mg to 600 mg.
   • Safety: In general, it is safe, but can cause side effects, such as insomnia, irritability.
   • Choice: Standardized extracts containing 3% rosavin and 1% salidroside.

8. Coenzim Q10 (COQ10)

   • Source: Food (meat, fish, nuts, seeds), dietary supplements.
   • Action: The antioxidant protects brain cells from damage, participates in energy metabolism, improves cognitive functions.
   • Recommendations for use: Daily dose – from 100 mg to 300 mg.
   • Safety: In general, it is safe, but can cause side effects, such as stomach disorder, insomnia.
   • Choice: Kilikhinon or Kilikhinol (a more bio -access form).

9. Creatine

   • Source: Food (meat, fish), dietary supplements.
   • Action: Improves energy metabolism in the brain, increases cognitive functions, memory, attention, especially in mental stress.
   • Recommendations for use: Daily dose – from 3 g to 5 g.
   • Safety: In general, it is safe, but can cause water delay in the body.
   • Choice: Creatine monogidrate.

10. L-theanine

    • Source: Tea (especially green tea), dietary supplements.
    • Action: Reduces stress, anxiety, improves concentration, improves sleep quality, has a relaxing effect.
    • Recommendations for use: Daily dose – from 100 mg to 200 mg.
    • Safety: In general, safe.
    • Choice: L-theanine in its purest form.

11. Acetyl-L-Carnitine (Alcar)

    • Source: Bad.
    • Action: It improves energy metabolism in the brain, increases the level of acetylcholine (neurotransmitter, important for memory and learning), improves cognitive functions, memory, attention, reduces fatigue.
    • Recommendations for use: Daily dose – from 500 mg to 2000 mg.
    • Safety: In general, it is safe, but can cause side effects, such as stomach disorder, insomnia.
    • Choice: Acetyl-L-carnitine in its pure form.

12. Phosphateidix (PS)

    • Source: Soy, sunflower, dietary supplements.
    • Action: Improves the structure and function of the cell membranes of the brain, increases cognitive functions, memory, attention, reduces stress.
    • Recommendations for use: Daily dose – from 100 mg to 300 mg.
    • Safety: In general, safe.
    • Choice: Phosphatidylserin from soy or sunflower.

III. Recommendations of doctors for the use of dietary supplements for the brain

1. Consultation with a doctor:

   • Before taking any dietary supplement for the brain, you need to consult a doctor, especially if you have chronic diseases, you take medicines or pregnant/breastfeed.
   • The doctor will help to determine which dietary supplements you need, in what doses and how long to take them.
   • The doctor can evaluate your state of health, identify possible contraindications and interactions with medicines.

2. The choice of high -quality dietary supplements:

   • Buy dietary supplements only in trusted pharmacies or from reliable manufacturers.
   • Pay attention to the composition of dietary supplements, the content of active substances, the presence of standardization of extracts (for plant drugs).
   • Check the availability of quality certificates and registration certificates.
   • Avoid fakes and poor -quality products.

3. Dosage compliance:

   • Do not exceed the recommended dosage of dietary supplements.
   • Start taking a minimum dose and gradually increase it, if necessary.
   • Follow your sensations and when side effects appear, stop taking the dietary supplement and consult a doctor.

4. Regularity of reception:

   • To achieve the effect, it is necessary to take dietary supplements regularly, for a certain time (usually several weeks or months).
   • Do not miss the diets of Bad.

5. Complex approach:

   • Bades for the brain are most effective in combination with a healthy lifestyle, proper nutrition, sufficient sleep, physical activity and mental stimulation.
   • Do not rely only on dietary supplements to improve your cognitive functions.

6. Evaluation of effectiveness:

   • After a few weeks of reception of Bad, evaluate its effectiveness.
   • If you have not noticed improvement, consult your doctor to adjust the reception scheme or choose other dietary supplements.
   • Do not expect an instant effect. Bades act gradually and accumulatively.

7. Attention to side effects:

   • If side effects appear (stomach disorder, headache, insomnia, allergic reactions) stop taking the dietary supplement and consult a doctor.
   • Do not self -medicate.

8. Individual approach:

   • The effectiveness of dietary supplements can vary depending on the individual characteristics of the body, age, health and other factors.
   • What is effective for one person may not be suitable for another.

9. Combination of dietary supplements:

   • Some dietary supplements can be combined with each other to enhance the effect.
   • However, it is necessary to take into account possible interactions between dietary supplements.
   • Consult a doctor before taking several dietary supplements at the same time.

10. Refusal of dietary supplements if necessary:

    • If you are preparing for the operation or getting sick, tell the doctor about the admission of dietary supplements.
    • Some dietary supplements can be contraindicated in certain health conditions.

IV. Dietary supplements for various age groups and conditions

1. Bad for children and adolescents:

   • Omega-3 fatty acids: important for the development of the brain, improve cognitive functions, attention, memory, learning.
   • B vitamins B: necessary for the normal operation of the nervous system, maintaining energy metabolism.
   • Magnesium: participates in the transmission of nerve impulses, reduces stress, improves sleep.
   • Apply only as prescribed by a doctor!

2. Adult dietary supplements:

   • Omega-3 fatty acids: maintaining cognitive functions, reducing the risk of depression.
   • B vitamins B: maintaining energy exchange, decreased stress.
   • Magnesium: improving sleep, a decrease in anxiety.
   • Ginkgo biloba: improvement of blood circulation of the brain, cognitive functions.
   • Bakop Monier: Improving memory, learning.
   • Rhodiola pink: increasing stress resistance, improving mental performance.

3. Bad for the elderly:

   • Omega-3 fatty acids: slowing down the age-related decrease in cognitive functions, reducing the risk of dementia.
   • B vitamins B: maintaining the nervous system, reducing the risk of depression.
   • Magnesium: improving sleep, a decrease in anxiety.
   • Ginkgo biloba: improvement of blood circulation of the brain, cognitive functions.
   • Coenzyme Q10: Protection of brain cells from damage.
   • Phosphatidylserin: Improving cognitive functions, memory.

4. Bad for pregnant women and lactating women:

   • Omega-3 fatty acids: important for the development of the brain of the fetus and a newborn.
   • B vitamins (especially folic acid): necessary for the normal development of the nervous system of the fetus.
   • Apply only as prescribed by a doctor!

5. Dietary supplements with stress and fatigue:

   • Rhodiola pink: increasing stress resistance, improving mental performance.
   • L-theanine: decrease in stress, anxiety, improving concentration.
   • Magnesium: decreased stress, improving sleep.
   • B vitamins B: maintaining energy metabolism, decreased fatigue.

6. Bades for sleep disturbances:

   • Magnesium: improving sleep, a decrease in anxiety.
   • L-theanine: relaxing effect, improving the quality of sleep.
   • Melatonin: regulates circus rhythms, improves sleep (requires a doctor’s consultation).

V. Myths and misconceptions about the dietary supplement for the brain

1. “Bades are a magic tablet that will improve my cognitive functions instantly.”

   • Bades are not a magic tablet. They act gradually and accumulatively, and to achieve the effect it is necessary to take them regularly in combination with a healthy lifestyle.

2. “Bades are absolutely safe products that can be taken without consulting a doctor.”

   • Bades can have side effects and contraindications, as well as interact with medicines. Therefore, before taking any dietary supplements, you need to consult a doctor.

3. “The larger the dose of Bad, the better the effect.”

   • Exceeding the recommended dose of dietary supplements can lead to side effects. It is important to follow the recommended dosage.

4. “All dietary supplements are equally effective.”

   • The effectiveness of dietary supplements can vary depending on the quality of the product, composition, dosage, individual characteristics of the body and other factors.

5. “Dietary supplements can cure neurodegenerative diseases.”

   • Bades are not medicines and cannot cure neurodromegenerative diseases. They can be used as a prevention or as a composition of complex therapy (as prescribed by a doctor).

6. “Dear dietary supplements are always better than cheap.”

   • The price of dietary supplements is not always an indicator of its quality. It is important to pay attention to the composition, the availability of extracts standardization, quality certificates and the reputation of the manufacturer.

7. “Dietary dietary supplements are addictive.”

   • Most dietary supplements do not cause addiction. However, some dietary supplements (for example, melatonin) can cause dependence with prolonged use.

VI. Conclusion: a responsible approach to the use of dietary supplements for the brain

The use of dietary supplements for the brain can be useful for maintaining cognitive functions, improving memory, attention, mental performance and reducing the risk of developing neurodegenerative diseases. However, it is important to approach the choice and use of dietary supplements responsibly, consult a doctor, choose quality products, observe the dosage and regularly evaluate effectiveness. Remember that dietary supplements are not a replacement for a healthy lifestyle, proper nutrition and physical activity. They should be used as an addition to a comprehensive approach to maintaining brain health.