Modern dietary supplement to support brain health

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Modern dietary supplements to support brain health: a guide for neuronutrients and cognitive amplifiers

Section 1: Neuronutrients – the basis of a healthy brain

  1. Omega-3 fatty acids (DHA and EPA): Fuel for neurons

    • The mechanism of action: DHA (preshase acid) is the main structural component of the cell membranes of the brain that provides their flexibility and permeability, which is necessary for the effective transmission of signals between neurons. EPA (eicosapentaenoic acid) has anti -inflammatory properties, reducing inflammation in the brain that can worsen cognitive functions. Omega-3 contribute to neurogenesis (the formation of new neurons) and synaptogenesis (the formation of new synapses).
    • Advantages for the brain: Improving memory, concentration, information processing speed, reducing the risk of depression and dementia. Support for cognitive functions in old age.
    • Sources: Fish oil (salmon, mackerel, sardins), kriene fat, algae oil (for vegetarians and vegans).
    • Dosage: The recommended daily dose of DHA+EPA varies from 500 mg to 2 g, depending on individual needs and health status. It is important to choose high -quality dietary supplements with a high degree of cleaning from heavy metals and other contaminants.
    • Scientific research: Numerous studies confirm the positive effect of omega-3 fatty acids on cognitive functions. For example, a study published in the journal Neurology showed that the use of omega-3 fatty acids is associated with a slowdown in the pace of brain volume in the elderly.
    • Output forms: Capsules, liquid forms, chewing tablets. Choose forms with an endo -absorbing coating to prevent fish belching.

  2. B vitamins B: INFORMATIONAL COFACES for Neurotransmitters

    • The mechanism of action: B vitamins play a key role in the metabolism of energy in the brain and the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine, which regulate mood, memory and cognitive functions.
      • B1 (TIAMIN): It is necessary for glucose metabolism, the main source of energy for the brain.
      • B3 (Niacin): Participates in energy exchange and protects neurons from damage.
      • B5 (pantotenic acid): It is necessary for the synthesis of coenzyme A, which plays an important role in the metabolism of fats, carbohydrates and proteins.
      • B6 (Pyridoxin): It is necessary for the synthesis of neurotransmitters, such as serotonin, dopamine and GABA.
      • B9 (folic acid): Participates in the synthesis of DNA and RNA necessary for the growth and division of cells.
      • B12 (Cobalaamin): It is necessary to maintain the health of nerve cells and the synthesis of myelin, the protective membrane of the nerve fibers.
    • Advantages for the brain: Improving memory, concentration, mood, reducing the risk of depression and dementia.
    • Sources: Meat, fish, poultry, eggs, dairy products, whole grain products, legumes, green leafy vegetables.
    • Dosage: The dosage of group B vitamins varies depending on individual needs and health status. It is important to consult a doctor before starting. The recommended daily dose of vitamin B12 for adults is 2.4 μg.
    • Scientific research: Studies show that the deficiency of B vitamins can lead to a deterioration in cognitive functions. For example, a study published in The American Journal of Clinical Nutrition showed that vitamin B12 deficiency is associated with an increased risk of dementia.
    • Output forms: Tablets, capsules, liquid forms, complexes of vitamins of group B.

  3. Magnesium: Relaxant and Neuron Defender

    • The mechanism of action: Magnesium plays a key role in the transmission of nerve impulses, regulation of neurotransmitters and protecting neurons from damage caused by excessive stimulation (eczitotoxicity). It also participates in the regulation of calcium levels in brain cells, which is necessary for the normal functioning of neurons. Magnesium glycinate has high bioavailability and penetrates the brain well.
    • Advantages for the brain: Reducing anxiety, improving sleep, reducing headaches, improving memory and learning.
    • Sources: Green sheet vegetables, nuts, seeds, legumes, whole grain products.
    • Dosage: The recommended daily dose of magnesium for adults is 310-420 mg. It is important to choose the forms of magnesium with high bioavailability, such as magnesium glycinate, citrate or tronate.
    • Scientific research: Studies show that magnesium deficiency can lead to a deterioration in cognitive functions and an increase in the risk of developing neurodegenerative diseases. For example, a study published in the journal The Journal of Alzheimer’s Disease showed that magnesium tronate improves memory and learning from the elderly.
    • Output forms: Tablets, capsules, powders, liquid forms.

  4. Vitamin D: Hormone for the brain

    • The mechanism of action: Vitamin D, although called vitamin, is essentially a hormone that plays an important role in the development and functioning of the brain. He participates in the regulation of genes expression, neurotransmitters synthesis and protect neurons from damage. Vitamin D also has anti -inflammatory properties.
    • Advantages for the brain: Improving mood, reducing the risk of depression, improving cognitive functions, protection against neurodegenerative diseases.
    • Sources: Sunlight, oily fish, egg yolks, enriched products.
    • Dosage: The recommended daily dose of vitamin D varies depending on individual needs and vitamin D levels in the blood. It is important to take a blood test to determine the optimal dose. It is usually recommended to take 1000-2000 IU per day.
    • Scientific research: Studies show that vitamin D deficiency is associated with an increased risk of depression, dementia and other neurodegenerative diseases. For example, a study published in the journal “Jama Neurology” showed that vitamin D deficiency is associated with an increased risk of developing Alzheimer’s disease.
    • Output forms: Drops, tablets, capsules.

  5. Kholin: The predecessor of acetylcholine

    • The mechanism of action: Kholin is the predecessor of acetylcholine, the most important neurotransmitter participating in the learning processes, memory and concentration of attention. It is also necessary for the formation of cell membranes and maintaining their structure.
    • Advantages for the brain: Improving memory, learning, concentration, reducing the risk of developing Alzheimer’s disease.
    • Sources: Egg yolks, beef liver, soy, broccoli, cauliflower.
    • Dosage: The recommended daily dose of choline for adults is 425 mg for women and 550 mg for men.
    • Scientific research: Studies show that the use of choline can improve cognitive functions, especially in the elderly. For example, a study published in the journal The American Journal of Clinical Nutrition showed that the use of choline is associated with improving memory and attention.
    • Output forms: Capsules, powders, liquid forms. The most common forms: choline bartratrate, citicoline (CDP-choline), alpha-gfh (alpha-glycerylphosphyrylholin).

Section 2: Plant nootropics – the strength of nature for cognitive functions

  1. Ginkgo biloba: improvement of blood circulation and memory

    • The mechanism of action: Ginkgo biloba improves blood circulation in the brain, increasing the flow of oxygen and nutrients to neurons. It also has antioxidant properties, protecting neurons from damage caused by free radicals. Ginkgo biloba can improve neurotransmission.
    • Advantages for the brain: Improving memory, concentration, information processing speed, reducing the risk of dementia.
    • Sources: Ginkgo biloba leaves extract.
    • Dosage: The recommended dose of ginkgo biloba extract is 120-240 mg per day, divided into two doses.
    • Scientific research: Studies show that ginkgo bilobe can improve cognitive functions in people with Alzheimer’s disease and other forms of dementia. For example, a meta -analysis published in the journal Journal of Alzheimer’s Disease showed that ginkgo biloba improves cognitive functions and everyday activity in people with Alzheimer’s disease.
    • Output forms: Tablets, capsules, liquid extracts.

  2. Bacopa Monnieri: Improving training and memory

    • The mechanism of action: Bacopa Monnieri is an ayurvedic plant that improves cognitive functions, in particular, memory and training. It contains active compounds called bacosides, which enhance neurotransmission, protect neurons from damage and contribute to the growth of new nerve cells.
    • Advantages for the brain: Improving memory, learning, concentration, reduction of anxiety.
    • Sources: Bacopa Monnieri extract.
    • Dosage: The recommended dose of Bacopa Monnieri extract is 300-450 mg per day, divided into two doses.
    • Scientific research: Studies show that Bacopa Monnieri can improve memory and training in healthy people and in people with cognitive impairment. For example, a study published in Journal of Alternative and Complementary Medicine showed that Bacopa Monnieri improves the memory and concentration of students.
    • Output forms: Capsules, powders.

  3. Ginseng: energy and concentration

    • The mechanism of action: Ginseng is an adaptogen that helps the body cope with stress and improves physical and mental performance. It stimulates the central nervous system, increases blood flow to the brain and protects neurons from damage.
    • Advantages for the brain: Improving concentration of attention, memory, mood, decrease in fatigue.
    • Sources: Ginseng extract.
    • Dosage: The recommended dose of ginseng extract is 200-400 mg per day.
    • Scientific research: Studies show that ginseng can improve cognitive functions in healthy people and in people with cognitive impairment. For example, a study published in the journal Journal of Ginseng Research showed that ginseng improves the memory and concentration of attention in older people.
    • Output forms: Capsules, tablets, liquid extracts, powders.

  4. Rhodiola pink: adaptogen for stress resistance

    • The mechanism of action: Rhodiola is pink – adaptogen, which helps the body cope with stress, improves mood and cognitive functions. It stimulates the central nervous system, increases the production of neurotransmitters, such as serotonin and dopamine, and protects neurons from damage.
    • Advantages for the brain: Reducing stress, improving mood, concentration, memory.
    • Sources: Rhodiola pink (Rhodiola rosea).
    • Dosage: The recommended dose of Rodiola Rozova extract is 200-600 mg per day.
    • Scientific research: Studies show that Rhodiola pink can improve cognitive functions in people experiencing stress. For example, a study published in the journal “Phytomedicine” showed that Rodiula Pink improves concentration and memory among students who are stressed during exams.
    • Output forms: Capsules, tablets, liquid extracts.

  5. Kurkumin: anti -inflammatory and antioxidant effects

    • The mechanism of action: Kurkumin is an active connection contained in the turmeric. It has powerful anti -inflammatory and antioxidant properties that protect neurons from damage caused by free radicals and inflammation. Kurkumin can also improve neurogenesis and increase BDNF levels (neurotrophic brain factor), protein, which plays an important role in the growth and survival of neurons.
    • Advantages for the brain: Protection from neurodegenerative diseases, improvement of mood, memory.
    • Sources: Kurkuma (Curcuma longa), extract of the curcumin.
    • Dosage: The recommended dose of the turmoine extract is 500-2000 mg per day. It is important to choose the forms of curcumin with high bioavailability, such as turmeric with pyperin (black pepper extract) or liposomal curcumin.
    • Scientific research: Studies show that Kurkumin can protect against Alzheimer’s disease and other neurodegenerative diseases. For example, a study published in the journal Journal of Alzheimer’s Disease showed that turmeric improves memory and attention in people with an early stage of Alzheimer’s disease.
    • Output forms: Capsules, powders.

Section 3: Amino acids and peptides – building blocks for a healthy brain

  1. L-theanine: relaxation and concentration

    • The mechanism of action: L-dean is an amino acid contained in green tea. It contributes to relaxation without causing drowsiness, and improves concentration of attention. L-theanine increases the level of the GABA (gamma-aminomatic acid), neurotransmitter, which has a calming effect.
    • Advantages for the brain: Reducing anxiety, improving concentration, increasing stress resistance.
    • Sources: Green tea, L-dean extract.
    • Dosage: The recommended dose of L-theanine is 100-200 mg per day.
    • Scientific research: Studies show that L-theanine can improve cognitive functions and reduce anxiety. For example, a study published in the journal “Journal of Functional Foods” showed that L-theanine improves concentration and memory in people experiencing stress.
    • Output forms: Capsules, tablets, powders.

  2. Creatine: Energy for the brain

    • The mechanism of action: Creatine is an amino acid that plays an important role in energy metabolism in the brain. It increases the level of ATP (adenosine triphosphate), the main source of energy for cells. Creatine can also protect neurons from damage caused by stress and toxins.
    • Advantages for the brain: Improving memory, concentration of attention, information processing speed, protection against neurodegenerative diseases.
    • Sources: Meat, fish, creatine monohydrate (food supplement).
    • Dosage: The recommended dose of creatine is 3-5 g per day.
    • Scientific research: Studies show that creatine can improve cognitive functions in healthy people and in people with cognitive impairment. For example, a study published in the magazine “Procedings of the Royal Society B: Biological Sciences” showed that creatine improves memory and attention among vegetarians.
    • Output forms: Powers, capsules, tablets.

  3. N-acetylcistein (NAC): antioxidant and neuronian defender

    • The mechanism of action: NAC is the precursor of glutathione, a powerful antioxidant that protects neurons from damage caused by free radicals. NAC can also improve neurotransmission and reduce inflammation in the brain. It is often used to support detoxification.
    • Advantages for the brain: Protection from neurodegenerative diseases, improving mood, reducing symptoms of mental disorders.
    • Sources: NAC food supplement.
    • Dosage: The recommended dose of NAC is 600-1800 mg per day.
    • Scientific research: Studies show that the NAC can be effective in the treatment of various mental disorders, such as depression, anxiety and obsessive-compulsive disorder. For example, a study published in the journal Biological Psychiatry showed that the NAC improves the symptoms of obsessive-compulsive disorder.
    • Output forms: Capsules, powders.

  4. Glutamin: Predechy GABA

    • The mechanism of action: Glutamine is the predecessor of the GABA (gamma-aminomatic acid), the main brake neurotransmitter in the brain. GABA helps to reduce neurons and helps relax. Glutamine is also a source of energy for brain cells.
    • Advantages for the brain: Reducing anxiety, improving sleep, improving memory and concentration.
    • Sources: Meat, fish, eggs, dairy products, legumes, glutamine (food supplement).
    • Dosage: The recommended dose of glutamine varies depending on individual needs. It is usually recommended to take 5-10 g per day.
    • Scientific research: Studies show that glutamine can improve cognitive functions in people with brain injuries and other neurological diseases.
    • Output forms: Powders, capsules.

  5. Peptide Cerebrolysin® (Cerebrolysin): Neurotrophic support

    • The mechanism of action: Cerebrolysin is a complex of peptides obtained from the brain of pigs. It contains neurotrophic factors that contribute to the growth, survival and functioning of neurons. Cerebrolysis also improves blood circulation in the brain and protects neurons from damage.
    • Advantages for the brain: Improving memory, attention, information processing speed, recovery after stroke and brain injuries, slowing down the progression of neurodegenerative diseases.
    • Sources: Injections of Cerebrolysin (only as prescribed by a doctor).
    • Dosage: The dosage and duration of treatment with cerebrolysin are determined by the doctor depending on the individual needs of the patient.
    • Scientific research: Numerous clinical studies confirm the effectiveness of cerebrolysine in the treatment of stroke, Alzheimer’s disease and other neurodegenerative diseases. For example, a meta -analysis published in the journal Stroke showed that Cerebrolysin improves functional results in patients after a stroke.
    • Output forms: Injections. It is important to remember that cerebrolysin is a drug that is released only by prescription of a doctor.

Section 4: Other dietary supplements to support brain health

  1. Alpha-lipoic acid (ALA): Antioxidant and Energy

    • The mechanism of action: Alpha-lipoic acid (ALA) is a powerful antioxidant that protects neurons from damage caused by free radicals. It also participates in energy metabolism and can improve the function of mitochondria, energy centers of cells.
    • Advantages for the brain: Protection from neurodegenerative diseases, improving memory, concentration.
    • Sources: ALA food supplement.
    • Dosage: The recommended ALA dose is 300-600 mg per day.
    • Scientific research: Studies show that ALA can improve cognitive functions in people with Alzheimer’s disease and other neurodegenerative diseases.
    • Output forms: Capsules, tablets.

  2. Piracetam and other Racetams: Improving cognitive functions (attention: Consultation with a doctor is required)

    • The mechanism of action: Piracetams and other Racetams (for example, aniracetam, oxyracetes, pramsetams) are nootropic drugs that improve cognitive functions, in particular, memory, training and concentration of attention. The mechanism of action of racetams has not been fully studied, but it is assumed that they improve neurotransmission, increase blood flow to the brain and protect neurons from damage.
    • Advantages for the brain: Improving memory, training, concentration, increasing mental performance.
    • Sources: Medicines (released according to a doctor’s prescription).
    • Dosage: The dosage of Racetams varies depending on the specific drug and the individual needs of the patient. It is important to consult a doctor before starting.
    • Scientific research: Numerous clinical studies confirm the effectiveness of racetam in the treatment of cognitive disorders associated with various diseases, such as dementia, stroke and brain injuries.
    • Output forms: Tablets, capsules, injection solutions. It is important to note that racetams are drugs and can have side effects. They should be taken only as prescribed by a doctor.

  3. Phosphatidylserin (PS): component of cell membranes

    • The mechanism of action: Phosphatidylserin (PS) is phospholipid, which is an important component of cell membranes, especially in the brain. It supports the structure and function of cell membranes, improves neurotransmission and protects neurons from damage.
    • Advantages for the brain: Improving memory, concentration, reducing the risk of dementia.
    • Sources: Soy lecithin, sunflower lecithin, food supplement PS.
    • Dosage: The recommended PS dose is 100-300 mg per day.
    • Scientific research: Studies show that PS can improve cognitive functions in older people and in people with cognitive impairment.
    • Output forms: Capsules.

  4. Coenzyme Q10 (CoQ10): Energy for cells

    • The mechanism of action: Coenzym Q10 (COQ10) is an antioxidant and coffee show, which plays an important role in energy metabolism in cells, especially in mitochondria. It protects the cells from damage caused by free radicals, and improves the function of mitochondria.
    • Advantages for the brain: Protection from neurodegenerative diseases, improvement of cognitive functions.
    • Sources: Meat, fish, nuts, seeds, food supplement COQ10.
    • Dosage: The recommended dose of COQ10 is 100-300 mg per day.
    • Scientific research: Studies show that COQ10 can protect against Parkinson’s disease and other neurodegenerative diseases.
    • Output forms: Capsules, tablets.

  5. Melatonin: sleep regulator and antioxidant

    • The mechanism of action: Melatonin is a hormone that regulates sleep and wakefulness. It also has antioxidant properties and protects neurons from damage. Sufficient sleep is extremely important for cognitive functions.
    • Advantages for the brain: Improving sleep, reducing anxiety, protection against neurodegenerative diseases.
    • Sources: Melatonin food supplement.
    • Dosage: The recommended dose of melatonin is 0.3-5 mg per day, 30-60 minutes before bedtime.
    • Scientific research: Studies show that melatonin can improve sleep and cognitive functions in older people and in people with sleep disorders.
    • Output forms: Tablets, capsules, chewing tablets, liquid forms.

Section 5: Important Considerations and Cautions

  1. Consultation with a doctor: Before starting to take any dietary supplements to maintain brain health, you need to consult a doctor. This is especially important for people with chronic diseases, pregnant and lactating women, as well as for those who take drugs. The doctor will help determine which dietary supplements will be the most useful and safe in your case.

  2. Quality of dietary supplements: It is important to choose dietary supplements from reliable manufacturers who test their products for cleanliness, safety and efficiency. Pay attention to the availability of quality certificates (for example, GMP).

  3. Dosage: Follow the recommended dosages indicated on the package of dietary supplements. Exceeding the dosage does not always lead to an improvement in the effect and can be dangerous to health.

  4. Interaction with drugs: Some dietary supplements can interact with drugs by changing their effectiveness or causing side effects. Therefore, it is important to inform the doctor about all the dietary supplements that you accept.

  5. Individual reaction: The reaction to dietary supplements can be individual. Some people may experience positive effects, while others may not notice any changes or even encounter side effects.

  6. Complex approach: Bades are not a magic tablet. To maintain brain health, an integrated approach is important, which includes healthy nutrition, regular physical exercises, sufficient sleep, stress and mental activity.

  7. Side effects: Carefully follow your condition after the start of admission of dietary supplements. In case of side effects (for example, headaches, nausea, digestive disorders), you must stop taking and consult a doctor.

  8. Pregnancy and breastfeeding: Reception of dietary supplements during pregnancy and breastfeeding should be especially careful and only as prescribed by a doctor.

  9. Storage: Keep dietary supplements in accordance with the instructions on the package, in no way for children.

  10. Realistic expectations: Do not expect instant and wonderful results from admission of dietary supplements. The effect of dietary supplements usually manifests itself gradually, with regular use and observance of a healthy lifestyle.

This comprehensive guide offers a detailed overview of various supplements purported to support brain health. Remember to consult with a qualified healthcare professional before starting any new supplement regimen. This article is intended for informational purposes only and does not constitute medical advice.

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