How to choose dietary supplement to improve memory: expert advice

Posted on by

Part 1: Understanding the memory and factors affecting it

Memory is a complex cognitive function that allows us to save, process and extract information. It plays a key role in all aspects of our life, from training and work to interpersonal relationships and self -identification. Memory disorders can significantly reduce the quality of life, so maintaining brain health and cognitive functions is of paramount importance.

Types of memory:

Understanding various types of memory is necessary to determine the problem areas and choose the most suitable strategies and additives to improve memory. The main types of memory include:

  • Sensory memory: Short -term storage of sensory information (vision, hearing, smell, taste, touch). The fraction of a second lasts.
  • Short -term memory (working memory): Holding and processing information for a short period (several seconds or minutes). Used to solve problems, reasoning and decision -making.
  • Long -term memory: Storage of information for a long time, from several minutes to all life. Divided into:
    • Explicit (declarative) memory: Conscious memorization of facts and events.
      • Semantic memory: General knowledge about the world (facts, concepts, meanings of words).
      • Episodic memory: Personal experiences and events.
    • Implicit (procedural) memory: Unconscious memorization of skills and habits (cycling, playing a musical instrument).

Factors affecting memory:

Many factors can affect memory, both positively and negatively. Understanding these factors helps to identify the potential causes of memory deterioration and develop strategies to improve it. These include:

  • Age: With age, natural changes in the brain occur, which can lead to a decrease in cognitive functions, including memory.
  • Genetics: A genetic predisposition can play a role in the development of cognitive impairment and memory deterioration.
  • Life: An unhealthy lifestyle, including improper nutrition, lack of physical activity, smoking, alcohol abuse and lack of sleep, can negatively affect memory.
  • Stress: Chronic stress can damage brain cells and worsen cognitive functions, including memory.
  • Medical conditions: Some medical conditions, such as depression, anxiety, diabetes, heart and thyroid disease, can affect memory.
  • Medicines: Some drugs may have side effects that affect memory.
  • Head injuries: Head injuries can damage the brain and lead to memory disorders.
  • Nutrient deficiency: The lack of certain nutrients, such as B vitamins, vitamin D, omega-3 fatty acids and iron, can worsen memory.
  • Dream: The lack of sleep negatively affects memory consolidation and cognitive functions.

Assessment of the state of memory:

Before taking any additives to improve memory, it is important to evaluate the current state of your memory. This may include:

  • Self -assessment: Pay attention to changes in your memory, such as forgetfulness, difficulties with concentration of attention and difficulties with memorizing new information.
  • Memory tests: There are various online tests and offline tests that can help assess the state of your memory.
  • Consultation with a doctor: The doctor can conduct a medical examination and prescribe the necessary tests to identify possible causes of memory deterioration.

Part 2: Bad to improve memory: scientific data and recommendations

There are many dietary supplements that are advertised as means to improve memory. However, it is important to remember that not all dietary supplements are equally effective, and some of them may have side effects. It is important to choose dietary supplements on the basis of scientific data and recommendations of specialists.

Important notes before using dietary supplements:

  • Consultation with a doctor: Before taking any dietary supplements, you need to consult a doctor, especially if you have any medical conditions or you take other medicines.
  • Do not replace medicines with dietary supplements: Bades are not a replacement for medicines prescribed by a doctor.
  • Beware of unrealistic promises: Be careful with dietary supplements who promise an instant and wonderful improvement in memory.
  • Check the ingredients and dosage: Carefully read the composition of Bad and make sure that it contains ingredients whose effectiveness is confirmed by scientific research. Follow the recommended dosage.
  • Buy from reliable suppliers: Buy dietary supplements only from trusted manufacturers and suppliers.
  • Follow side effects: If you notice any side effects after taking Bad, stop using it and consult a doctor.

Bades supported by scientific research:

Below are some dietary supplements that were studied on the subject of their influence on memory and cognitive functions:

  • Omega-3 fatty acids (EPA and DHA):
    • The mechanism of action: Omega-3 fatty acids are important components of the cell membranes of the brain and play a key role in neurotransmissions and cognitive functions. DHA is especially important for the health of the brain and memory.
    • Scientific data: Studies show that the supplements of omega-3 fatty acids can improve memory and cognitive functions in older people and people with light cognitive impairment.
    • Recommendations: The recommended dose of DHA is 250-500 mg per day. Sources: fish oil, krill oil, vegetarian sources (algae).
  • B vitamins B (B6, B9, B12):
    • The mechanism of action: B vitamins play an important role in the metabolism of energy in the brain and the synthesis of neurotransmitters. B vitamins deficiency can lead to cognitive impairment and memory deterioration.
    • Scientific data: Studies show that the additives of B vitamins can improve cognitive functions and memory in people with a deficiency of these vitamins. Vitamin B12 is especially important for maintaining the health of the nervous system.
    • Recommendations: The recommended dose depends on a specific vitamin and individual needs. Sources: meat, fish, eggs, dairy products, green leafy vegetables, legumes.
  • Vitamin D:
    • The mechanism of action: Vitamin D plays a role in brain health and can affect cognitive functions. Vitamin D deficiency is associated with an increased risk of cognitive impairment and dementia.
    • Scientific data: Studies show that maintaining a sufficient level of vitamin D can improve cognitive functions and memory, especially in the elderly.
    • Recommendations: The recommended dose is 600-800 IU per day. Sources: sunlight, oily fish, egg yolks, enriched products.
  • Magnesium:
    • The mechanism of action: Magnesium plays an important role in neurotransmission and synaptic plasticity, which are necessary for training and memory.
    • Scientific data: Studies show that magnesium additives can improve memory and cognitive functions, especially in people with magnesium deficiency. Magnesium L -treonat (Magtein) is one of the forms of magnesium, which is believed to penetrate the brain better.
    • Recommendations: The recommended dose is 300-400 mg per day. Sources: green leafy vegetables, nuts, seeds, legumes.
  • Curcumin:
    • The mechanism of action: Kurkumin is an active component of turmeric, has antioxidant and anti -inflammatory properties. It can protect the brain from damage caused by free radicals and inflammation.
    • Scientific data: Studies show that Kurkumin can improve memory and cognitive functions, especially in the elderly.
    • Recommendations: The recommended dose is 500-2000 mg per day. It is important to choose curcumin with improved bioavailability, for example, in the form of turmeric with piperin.
  • Ginkgo biloba:
    • The mechanism of action: Ginkgo biloba is a plant that improves blood circulation in the brain and has antioxidant properties.
    • Scientific data: Some studies show that ginkgo bilobe can improve memory and cognitive functions, especially in people with age -related cognitive impairment. However, research results are contradictory.
    • Recommendations: The recommended dose is 120-240 mg per day.
  • Bakopa Monyeri:
    • The mechanism of action: Bakop Monieri is an Ayurvedic plant that improves cognitive functions, memory and learning. It is believed that it improves neurotransmission and protects the brain from damage.
    • Scientific data: Studies show that Monieri Bakop can improve memory and cognitive functions, especially in the long run.
    • Recommendations: The recommended dose is 300-450 mg per day.
  • Acetyl-L-carnitine (Alcar):
    • The mechanism of action: Acetyl-L-carnitine is an amino acid that improves energy metabolism in the brain and protects it from damage.
    • Scientific data: Studies show that acetyl-L-carnitine can improve memory and cognitive functions, especially in older people and people with cognitive impairment.
    • Recommendations: The recommended dose is 500-2000 mg per day.
  • Phosphateidix (PS):
    • The mechanism of action: Phosphatidylserin is phospholipid, which is an important component of the cell membranes of the brain. He plays a role in neurotransmissance and cognitive functions.
    • Scientific data: Studies show that phosphatidylserin can improve memory and cognitive functions, especially in older people.
    • Recommendations: The recommended dose is 100-300 mg per day.
  • Caffeine:
    • The mechanism of action: Caffeine is a stimulator that improves concentration of attention, vigilance and memory.
    • Scientific data: Studies show that moderate caffeine consumption can improve cognitive functions and memory, especially in the short term.
    • Recommendations: The recommended dose is 100-400 mg per day. It is important to use caffeine in moderate quantities, since excessive consumption can lead to side effects.

Bades with less convincing scientific data:

Some dietary supplements, which are advertised as tools to improve memory, have less convincing scientific data. These include:

  • Gotted Circle: Although Gotha Cola is traditionally used to improve memory and cognitive functions, scientific data on its effectiveness are limited.
  • GUPERZIN A: Gepperin A is an inhibitor of acetylcholinerosis, which can improve memory and cognitive functions. However, additional studies are needed to confirm its effectiveness and safety.
  • Piracetam and other nootropics: Piracetam and other nootropics are synthetic substances that can improve cognitive functions. However, their use is controversial, and they can have side effects.

Part 3: lifestyle strategies to improve memory

In addition to dietary supplements, there are various lifestyle strategies that can significantly improve memory and cognitive functions. These strategies are not only effective, but also safe and useful for overall health.

  • Proper nutrition:
    • Mediterranean diet: This diet, rich in fruits, vegetables, whole grain products, olive oil, fish and nuts, is associated with improving cognitive functions and reducing the risk of dementia.
    • Limiting sugar consumption and processed products: Excessive consumption of sugar and processed products can lead to inflammation and damage to the brain.
    • The use of antioxidants: Antioxidants protect the brain from damage caused by free radicals. They are found in berries, fruits, vegetables and nuts.
    • Maintaining water balance: Dehydration can worsen cognitive functions and memory. Drink enough water during the day.
  • Physical activity:
    • Regular exercises: Physical activity improves blood circulation in the brain, stimulates the growth of new neurons and improves cognitive functions. It is recommended to engage in moderate aerobic activity (for example, walking, running, swimming) at least 150 minutes a week.
    • Power training: Power training can also improve cognitive functions and memory.
  • Cognitive stimulation:
    • New training: The study of new skills, languages ​​or areas of knowledge stimulates the brain and improves cognitive functions.
    • Solving puzzles and problems: The solution of puzzles, crosswords, Sudoku and other problems requires mental stress and improves cognitive skills.
    • Reading: Reading books, magazines and articles expands knowledge, improves vocabulary and stimulates the brain.
    • Games for the brain: There are various games and applications designed to train memory, attention and other cognitive functions.
  • Social activity:
    • Communication with friends and family: Social interaction stimulates the brain, reduces stress and improves cognitive functions.
    • Participation in social events: Participation in clubs, interest groups and other social events expands the circle of communication and stimulates the brain.
  • Stress management:
    • Meditation and awareness: Meditation and awareness reduce stress, improve concentration and memory.
    • Yoga and Tai-Chi: Yoga and Tai-Chi combine physical activity with meditation and respiratory exercises, which reduces stress and improves cognitive functions.
    • Hobbies and entertainment: Classes of beloved hobbies and entertainment reduce stress and improve mood, which positively affects cognitive functions.
  • Sufficient sleep:
    • 7-8 hours of sleep per day: The lack of sleep negatively affects memory consolidation and cognitive functions. Try to sleep at least 7-8 hours a day.
    • Regular sleep mode: Compliance with the regular sleep regime (to go to bed and wake up at the same time) improves sleep quality and cognitive functions.
    • Creating comfortable sleep conditions: Create a dark, quiet and cool environment in the bedroom to improve sleep quality.
  • Organization and planning:
    • Using organizers and calendars: The use of organizers, calendars and lists of cases helps organize information and reduce forgetfulness.
    • Establishment of routine actions: The establishment of routine actions (for example, put the keys and a wallet in the same place) helps to avoid forgetfulness.
    • Using mnemonic techniques: The use of mnemonic techniques (for example, associations, rhymes, abbreviations) helps to memorize information.

Part 4: Development of an individual memory improvement plan

Improving memory is an individual process that requires an integrated approach. The development of an individual plan that takes into account your personal needs, goals and lifestyle is the key to success.

Step 1: Assessment of the current state of memory and lifestyle:

  • Detailed analysis: Conduct an honest and detailed analysis of your habits, diets, levels of physical activity, sleep regime, stress level and cognitive load.
  • Identification of problem areas: Determine which aspects of your life can negatively affect your memory and cognitive functions.
  • Assessment of nutrient deficiency: Consult a doctor and go through the necessary tests to identify possible nutrient deficiency.
  • Keeping a memory diary: For several days, lead a diary in which write down cases of forgetfulness, difficulties with concentration of attention and other memory problems.

Step 2: Establishing realistic goals:

  • Specific and measurable goals: Set specific and measurable goals to improve memory. For example, “remember the names of new people” or “improve the results of memory tests by x%.”
  • Long -term and short -term goals: Divide your goals into long -term (for example, improve memory during the year) and short -term (for example, introduce one new lifestyle strategy per week).
  • Realistic expectations: Be realistic in your expectations. Improving memory is a gradual process that requires time and effort.

Step 3: Development of an action plan:

  • Nutrition: Develop a nutrition plan rich in fruits, vegetables, whole grain products, omega-3 fatty acids and antioxidants. Limit the consumption of sugar and processed products.
  • Physical activity: Include regular physical exercises in your daily routine, both aerobic and power.
  • Cognitive stimulation: Choose several types of cognitive activity that you are interested in and which you can regularly practice (for example, reading, solving puzzles, learning a new language).
  • Stress management: Find effective stress control methods, such as meditation, yoga, hobbies or communication with friends and family.
  • Dream: Set a regular sleep mode and create comfortable sleep conditions.
  • Bad: After consulting a doctor, consider the possibility of taking dietary supplements, the effectiveness of which is confirmed by scientific research and which meet your individual needs.
  • Organization and planning: Use organizers, calendars and lists of affairs to organize information and reduce forgetfulness.

Step 4: Progress Monitoring and plan adjustment:

  • Regular monitoring: Regularly evaluate your progress and mark any improvements or deterioration in your memory and cognitive functions.
  • Diary maintenance: Continue to keep a memory diary to track your successes and identify problem areas.
  • Plan adjustment: If necessary, adjust your action plan. If any strategy does not work, try another.
  • Consultation with a doctor: Consult a doctor regularly to discuss your progress and receive recommendations.

An example of an individual plan:

Suppose you have easy memory problems associated with age and stress. Your individual plan may look as follows:

  • Target: Improve memory and concentration for 3 months.
  • Nutrition:
    • Mediterranean diet (increasing the consumption of fruits, vegetables, fish and olive oil).
    • Limiting sugar consumption and processed products.
  • Physical activity:
    • 30 minutes walk 5 days a week.
    • 2 times a week strength training.
  • Cognitive stimulation:
    • Reading 30 minutes a day.
    • The solution of crosswords is 3 times a week.
  • Stress management:
    • 10 minutes of meditation every day.
    • Walking in nature on weekends.
  • Dream:
    • 7-8 hours of sleep every night.
    • Regular sleep mode.
  • Bades (after consulting a doctor):
    • Omega-3 fatty acids (1000 mg per day).
    • Vitamin D (2000 IU per day).
  • Organization and planning:
    • Using a calendar to plan cases.
    • Lists of affairs.

Part 5: debunking myths about memory and dietary supplements

Around memory and dietary supplements there are many myths and delusions that can lead to unrealistic expectations and incorrect decisions. It is important to understand that memory is a complex function, and there is no magic tablet to improve it.

Myth 1: With age, memory inevitably deteriorates.

Although natural changes in the brain occur with age, which can affect cognitive functions, memory deterioration is not inevitable. A healthy lifestyle, cognitive stimulation and other strategies can help preserve memory and cognitive functions throughout life.

Myth 2: There are “magic pills” to improve memory.

There is not a single diet that could instantly and miraculously improve memory. Bades can be useful for maintaining brain health and cognitive functions, but they are not replacing a healthy lifestyle and other strategies.

Myth 3: The more dietary supplements, the better.

Reception of a large number of dietary supplements will not necessarily lead to an improvement in memory, and may even be harmful. It is important to choose dietary supplements based on scientific data and recommendations of specialists, and observe the recommended dosage.

Myth 4: All dietary supplements are safe because they are “natural”.

Not all “natural” dietary supplements are safe. Some dietary supplements can have side effects and interact with other drugs. It is important to consult a doctor before taking any dietary supplements.

Myth 5: If dietary supplement does not work, it means that I have serious memory problems.

If dietary supplement does not have the desired effect, this does not necessarily mean that you have serious memory problems. Perhaps you have chosen the inappropriate dietary supplement, do not comply with the recommended dosage or do not take into account other factors that affect memory.

Myth 6: Improving memory requires great effort and time.

Although improving memory is a process that requires time and effort, even small changes in lifestyle and regular cognitive stimulation can lead to significant improvements.

Myth 7: Memory is trained only with the help of special exercises.

The memory is trained not only with the help of special exercises, but also with the help of everyday activity, such as reading, learning a new, communication with people and solving problems.

Myth 8: Bad memory is a sign of aging or illness.

Although poor memory can be a sign of aging or illness, it can also be the result of stress, lack of sleep, malnutrition or other factors that can be corrected.

Myth 9: Genetics is the only factor defining memory.

Genetics plays a role in determining memory, but lifestyle and other factors have a significant effect on cognitive functions.

Myth 10: Bades are a waste of money.

Bades can be useful for maintaining brain health and cognitive functions, if you choose them on the basis of scientific data and recommendations of specialists, and use in combination with a healthy lifestyle.

Part 6: Additional tips and resources

In addition to all of the above, these are a few additional tips and resources that can help you improve your memory and cognitive functions:

Council:

  • Be careful: Pay attention to the details and try to remember the information consciously.
  • Repeat the information: Repetition of information helps to fix it in memory.
  • Bind new information to the already known: The binding of new information with the already known makes it more memorable.
  • Use all your feelings: The use of all your feelings (vision, hearing, smell, taste, touch) when memorizing information makes it more vivid and memorable.
  • Learn from others: Communicate with people who have a good memory, and find out their secrets.
  • Do not be afraid to seek help: If you have serious memory problems, do not be afraid to seek help from a doctor or specialist in cognitive functions.
  • Be patient: Improving memory is a process that requires time and patience. Do not expect instant results and do not give up if you can’t do something.

Resources:

  • National Institute of Style (NIA): https://www.nia.nih.gov/
  • Alzheimer Association: https://www.alz.org/
  • Scientific articles and reviews: Look for scientific articles and reviews about dietary supplements and strategies to improve memory in scientific databases, such as Pubmed.
  • Books and articles about memory and cognitive functions: Read books and articles about memory and cognitive functions to learn more about how the brain works and how it can be maintained in a healthy state.
  • Online courses and brain training programs: There are various online courses and programs designed to train memory, attention and other cognitive functions.

It is important to remember:

The information presented in this article is intended only for educational purposes and should not be considered as a medical council. Before you start taking any dietary supplements or amending your lifestyle, you need to consult a doctor. Always seek professional medical help if you have any health problems.

Leave a Reply

Your email address will not be published. Required fields are marked *