Bad for the brain: Instructions for use

Bad for the brain: Instructions for use

Chapter 1: Understanding the work of the brain and the need to support

1. Neurobiology in a brief presentation: The brain is a complex and dynamic network consisting of billions of neurons that exchange information through electrical and chemical signals. These signals are transmitted through synapses, joints between neurons. Neurotransmitters, such as dopamine, serotonin, acetylcholine and glutamate, play a key role in transmitting these signals, affecting our mood, memory, cognitive functions and general health.

2. Factors affecting cognitive functions: The functioning of the brain is influenced by many factors, including age, genetics, lifestyle, diet, level of stress, sleep quality and the presence of diseases. With age, there is a natural decrease in cognitive functions associated with a decrease in the number of neurons and a deterioration in synaptic transmission. A genetic predisposition can also affect the risks of developing neurodegenerative diseases such as Alzheimer’s disease and Parkinson’s disease.

3. The role of nutrition in the health of the brain: Nutrition plays a crucial role in maintaining brain health. The lack of certain vitamins, minerals and other nutrients can negatively affect cognitive functions. For example, a deficiency of group B vitamins, especially B12 and folic acid, is associated with a worsening memory and a decrease in cognitive abilities. Omega-3 fatty acids contained in fish and nuts are necessary for the health of cell membranes of the brain and transmission of nerve impulses.

4. Stress and its effect on the brain: Chronic stress has a destructive effect on the brain. A high level of cortisol, stress hormone, can damage neurons in the hippocampus, the area of ​​the brain responsible for memory and training. Stress can also disrupt the balance of neurotransmitters, causing anxiety, depression and a decrease in cognitive functions.

5. Sleep and its meaning for cognitive functions: High -quality sleep is necessary for consolidating memory, restoration of brain cells and maintaining optimal cognitive function. During sleep, the brain is cleansed of toxins accumulated throughout the day. The lack of sleep can lead to a deterioration in concentration, a decrease in memory and increased irritability.

6. When to think about taking dietary supplements for the brain: Reception of dietary supplements for the brain can be considered in the following situations:

   • Age -related decrease in cognitive functions.
   • High level of stress and anxiety.
   • Lack of nutrients in the diet.
   • Problems with concentration and memory.
   • Overwork and the need to increase performance.
   • Brain support with intensive mental activity.

Chapter 2: Classification of dietary supplements for the brain and their mechanisms of action

1. Nootropics: Nootropics are substances that improve cognitive functions, such as memory, attention, training and mental performance. They can act in various ways, including improving the blood supply to the brain, increasing the synthesis of neurotransmitters and protecting neurons from damage.

   • Retami (piracetams, aniracetam, oxiracetam, prammiracetam): They improve cognitive functions, presumably, by increasing the synthesis of acetylcholine and modulation of the glutamatergic system.
   • Cholelorgic agents (alpha-gfh, choline bartratrate, citicoline): Increase the level of acetylcholine, an important neurotransmitter participating in the processes of memory and training.
   • Ampakins: Enhance glutamate on amra receptors, improving synaptic transmission and cognitive functions. (Usually stronger substances that require caution).
   • Other nootropics (phenybut, noopept, semax): They have various action mechanisms, including an improvement in blood supply to the brain, a decrease in anxiety and neuroprotective properties.

2. Adaptogens: Adaptogens are substances that help the body adapt to stress and increase resistance to adverse factors. They can have a positive effect on cognitive functions, especially in conditions of stress.

   • Ginseng: Improves cognitive functions, increases energy and reduces fatigue.
   • Rodiola pink: Reduces stress, improves concentration and memory.
   • Ashwaganda: It has a calming effect, reduces anxiety and improves cognitive functions.
   • Eleutherococcus: Increases resistance to stress, improves mental and physical performance.

3. Vitamins and minerals: Some vitamins and minerals play an important role in brain health and can improve cognitive functions.

   • B vitamins (B1, B6, B12, folic acid): It is necessary for the normal functioning of the nervous system, maintaining energy metabolism and synthesis of neurotransmitters. B vitamins deficiency can lead to a deterioration in memory and cognitive functions.
   • Vitamin D: He plays a role in protecting neurons and improving cognitive functions. Vitamin D deficiency is associated with an increased risk of developing neurodegenerative diseases.
   • Magnesium: Participates in the regulation of the nervous system, reduces stress levels and improves sleep. Magnesium deficiency can lead to anxiety, irritability and deterioration of cognitive functions.
   • Zinc: It is necessary for the normal functioning of the brain, is involved in the synthesis of neurotransmitters and protecting neurons from damage. Zinc deficiency can lead to a deterioration in memory and concentration of attention.
   • Iron: It is important for transferring oxygen to the brain. Iron deficiency can cause fatigue, weakness and decrease in cognitive functions.

4. Omega-3 fatty acids: Omega-3 fatty acids, especially DGK (non-zahexaenic acid), are important components of the cell membranes of the brain and play a key role in transmitting nerve impulses.

   • Fish oil: The rich source of the DGC and EPK (eicopascentaic acid). Improves cognitive functions, memory and mood.
   • Crill oil: Contains DGK and EPK in the form of phospholipids, which provides the best assimilation.
   • Plant sources (linseed oil, chia seeds, walnuts): Contain alpha-linolenic acid (Alk), which can turn into DGC and EPC in the body, albeit in small quantities.

5. Antioxidants: Antioxidants protect brain cells from damage caused by free radicals, which are formed in the process of metabolism and under the influence of external factors.

   • Vitamin E: Protects cell membranes from oxidative stress.
   • Vitamin C: Participates in the synthesis of collagen and protects the cells from damage.
   • Selenium: An important antioxidant is involved in the work of glutathioneperoxidase, an enzyme that protects the cell from oxidative stress.
   • Resveratrol: Contained in red wine and has antioxidant and anti -inflammatory properties.
   • Curcumin: Contained in turmeric and has antioxidant and anti -inflammatory properties. Improves cognitive functions and can protect against neurodegenerative diseases.

6. Plant extracts: Many plant extracts have nootropic and antioxidant properties and can improve cognitive functions.

   • Ginkgo biloba: Improves blood supply to the brain, memory and concentration of attention.
   • Bakopa Monica: Improves memory, training and reduces anxiety.
   • Gotted Circle: Improves blood supply to the brain, concentration of attention and reduces anxiety.
   • Green tea (L-theanine): L-theanine has a calming effect, improves concentration and reduces anxiety. In combination with caffeine, it can increase mental performance.

Chapter 3: Choice for Bad for the Brain: Criteria and Recommendations

1. Determining the objectives of the dietary supplement: Before choosing dietary supplements, it is necessary to clearly determine what results you want to achieve. Do you want to improve memory, concentration, reduce stress, increase energy or support the brain with intensive mental activity? Different dietary supplements have different action mechanisms and are suitable for solving different problems.

2. Studying the composition of the dietary supplement: It is important to carefully study the composition of the dietary supplement and make sure that it contains ingredients whose effectiveness is confirmed by scientific research. Pay attention to the dosage of the ingredients and make sure that they correspond to the recommended.

3. Checking the manufacturer’s reputation: Choose dietary supplements from reliable manufacturers who have a good reputation and undergo quality control. Look for dietary supplements certified by independent organizations such as NSF International or USP.

4. Assessment of potential side effects and contraindications: Before taking a dietary supplement, it is necessary to familiarize yourself with possible side effects and contraindications. Some dietary supplements can interact with drugs, so it is important to consult a doctor, especially if you take any drugs or have chronic diseases.

5. Individual sensitivity: Each person is individual, and the reaction to dietary supplements can be different. Start taking a dose and gradually increasing it, watching your well -being. If you experience any side effects, stop taking the dietary supplement and consult your doctor.

6. Combination of dietary supplements: The combination of several dietary supplements can enhance their effect, but also increases the risk of side effects. Therefore, before combining several dietary supplements, you need to consult a doctor.

7. Accounting for the current state of health: When choosing a dietary supplement, it is necessary to take into account your current state of health. If you have any chronic diseases, such as heart disease, liver, kidneys or thyroid gland, you need to consult a doctor before taking Bad.

8. Professional consultation: The best solution will be a consultation with a neurologist or nutritionist. They can conduct the necessary examinations, evaluate your health status and choose the optimal dietary supplement, taking into account your individual needs and features.

Chapter 4: Instructions for the use of various categories of dietary supplements

1. Nootropics:

   • Racetam:
     • Piracetam: Usually take 1200-4800 mg per day, divided into several tricks.
     • Aniracetam: Take 750-1500 mg per day, divided into several tricks. Fatfish, better absorbed with food.
     • Oxiracetam: Take 800-2400 mg per day, divided into several tricks.
     • Pramiracetam: Take 400-1200 mg per day, divided into several tricks. Fatfish, better absorbed with food.
   • Cholengergic agents:
     • Alfa-GFH: Take 300-600 mg per day, divided into several tricks.
     • Choline beaten: Take 500-2000 mg per day, divided into several tricks.
     • Citicolin: Take 500-2000 mg per day, divided into several tricks.
   • Other nootropics:
     • FENIBUT: Take 250-750 mg per day, divided into several tricks. It should be used with caution and not exceed the recommended dose.
     • Noopept: Take 10-30 mg per day, divided into several tricks.
     • Semax: It is used intranasally, 1-2 drops in each nasal move 2-3 times a day.

2. Adaptogens:

   • Ginseng: Take 100-200 mg of extract per day.
   • Rodiola pink: Take 100-400 mg of extract per day.
   • Ashwaganda: Take 300-500 mg of extract per day.
   • Eleutherococcus: Take 100-200 mg of extract per day.

3. Vitamins and minerals:

   • B vitamins: The dosage depends on the degree of deficiency and individual needs. Follow the doctor’s recommendations or the instructions on the packaging.
   • Vitamin D: The dosage depends on the level of vitamin D in the blood. It is usually recommended to take 1000-5000 IU per day.
   • Magnesium: Take 200-400 mg per day.
   • Zinc: Take 15-30 mg per day.
   • Iron: The dosage depends on the degree of deficiency and individual needs. Follow the doctor’s recommendations.

4. Omega-3 fatty acids:

   • Fish oil: Take 1000-3000 mg per day containing at least 500 mg DHG and EPK.
   • Crill oil: Take 500-1000 mg per day.
   • Plant sources: Try to use a sufficient amount of products rich in Alk.

5. Antioxidants:

   • Vitamin E: Take 15-30 mg per day.
   • Vitamin C: Take 500-1000 mg per day.
   • Selenium: Take 50-200 mcg per day.
   • Resveratrol: Take 100-500 mg per day.
   • Curcumin: Take 500-2000 mg per day. Improves assimilation with joint intake with piperin (black pepper extract).

6. Plant extracts:

   • Ginkgo biloba: Take 120-240 mg of extract per day.
   • Bakopa Monica: Take 300-600 mg of extract per day.
   • Gotted Circle: Take 500-1000 mg of extract per day.
   • Green tea (L-theanine): Take 100-200 mg per day.

Important: The dosages above are general recommendations and may vary depending on the individual needs and characteristics of the body. Always follow the instructions on the pack of dietary supplements and consult your doctor before the start of the appointment.

Chapter 5: side effects and precautions

1. General side effects of dietary supplements for the brain: Like any other substances, dietary supplements for the brain can cause side effects. The most common side effects include:

   • Disorders of the gastrointestinal tract: Nausea, vomiting, diarrhea, constipation, bloating.
   • Headache: It can be associated with a change in the blood supply to the brain or exposure to neurotransmitters.
   • Insomnia: Some dietary supplements can have a stimulating effect and cause insomnia.
   • Anxiety and irritability: Some dietary supplements can violate the balance of neurotransmitters and cause anxiety and irritability.
   • Allergic reactions: Skin rash, itching, Quincke’s edema.

2. Specific side effects of various categories of dietary supplements:

   • Nootropics:
     • Racetam: Headache, insomnia, anxiety, irritability.
     • Cholengergic agents: Nausea, vomiting, diarrhea, increased salivation.
     • FENIBUT: Drowsiness, dizziness, nausea, addiction.
   • Adaptogens:
     • Ginseng: Insomnia, anxiety, headache, an increase in blood pressure.
     • Rodiola pink: Insomnia, anxiety, irritability.
     • Ashwaganda: Drowsiness, disorders of the gastrointestinal tract.
   • Vitamins and minerals: In high doses can cause disorders of the gastrointestinal tract.
   • Omega-3 fatty acids: Fish taste, disorders of the gastrointestinal tract.
   • Plant extracts: They can cause allergic reactions.

3. Precautions for taking dietary supplements for the brain:

   • Consultation with a doctor: Be sure to consult a doctor before starting a dietary supplement, especially if you take any medicine or have chronic diseases.
   • Start with a small dose: Start taking a dose and gradually increasing it, watching your well -being.
   • Follow your well -being: If you experience any side effects, stop taking the dietary supplement and consult your doctor.
   • Do not exceed the recommended dose: Exceeding the recommended dose can lead to the development of side effects.
   • Do not take dietary supplements with an expired expiration date:
   • Keep dietary supplements in no way for children:
   • Be careful with a combination of dietary supplements with drugs: Some dietary supplements can interact with drugs, so it is important to consult a doctor before combining them.
   • Avoid taking dietary supplements during pregnancy and breastfeeding: The safety of taking dietary supplements during pregnancy and breastfeeding has not been proven.

4. Interaction with drugs: Some dietary supplements can interact with drugs, enhancing or weakening their effect, as well as increasing the risk of side effects. For example, ginkgo bilobe can dilute blood and enhance the effect of anticoagulants. Ginseng can increase blood pressure and interact with drugs from hypertension. Therefore, it is important to inform the doctor about all the dietary supplements that you accept in order to avoid undesirable interactions.

Chapter 6: Life Life for Brain Health: Addition to Badam

1. Balanced nutrition: Proper nutrition is the basis for the health of the brain. The diet should be present:

   • Fruits and vegetables: Rich in antioxidants, vitamins and minerals.
   • Grain products: Provide the brain with energy.
   • Protein: It is necessary for the construction and restoration of brain cells.
   • Useful fats: Omega-3 fatty acids contained in fish, nuts and seeds are important for the health of cell membranes of the brain.
   • Limit the consumption of sugar, processed products and trans fats: These products can negatively affect cognitive functions and general health.

2. Regular physical exercises: Physical exercises improve the blood supply to the brain, stimulate the growth of new neurons and protect against neurodegenerative diseases. It is recommended to engage in physical exercises of moderate intensity of at least 150 minutes a week.

3. High -quality sleep: High -quality sleep is necessary for consolidating memory, restoration of brain cells and maintaining optimal cognitive function. Try to sleep at least 7-8 hours a day.

4. Stress management: Chronic stress has a destructive effect on the brain. It is important to learn how to manage stress using various methods such as meditation, yoga, deep breathing and communication with loved ones.

5. Mental activity: Constant mental activity stimulates the growth of new neural connections and supports cognitive functions. Read books, learn new languages, play intellectual games and solve puzzles.

6. Social activity: Social interaction stimulates the brain and improves mood. Communicate with friends and loved ones, attend cultural events and participate in public life.

7. Refusal of bad habits: Smoking and abuse of alcohol have a negative effect on the brain and increase the risk of developing neurodegenerative diseases.

Chapter 7: Research Prospects and new developments in the field of dietary supplements for the brain

1. Microbiota and brain (axis “intestines-mosg”): Studies show that the condition of the intestinal microbiots has an effect on the brain. Bades aimed at improving microbiota (probiotics, prebiotics) can indirectly improve cognitive functions and mood.
2. Personalized approach: The direction of personalized nutrition is developing, when dietary supplements are selected taking into account the genetic characteristics and individual needs of a person.
3. The study of new plant extracts and compounds: Studies of new plant extracts and compounds that have nootropic and neuroprotective properties continue.
4. Improving the delivery of dietary supplements to the brain: New methods for the delivery of dietary supplements to the brain are being developed, such as nanoparticles and liposomes, which can increase the bioavailability and effectiveness of drugs.
5. A combination of dietary supplements with other methods: The possibilities of combining dietary supplements with other methods such as neurostimulation and cognitive training are investigated to achieve a more pronounced effect.
6. Prevention of neurodegenerative diseases: Many studies are aimed at finding dietary supplements that can slow down the progression of neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease.

Chapter 8: Alternative methods of improving cognitive functions (without dietary supplements)

1. Cognitive training: Special exercises and games aimed at improving memory, attention and other cognitive functions.
2. Neurostimulation (TMS, TPP): Non -invasive methods of brain stimulation that can improve cognitive functions and mood.
3. Biological feedback (BOS): A method to learn how to control physiological processes, such as heart rate and muscle tension, which can help reduce stress and improve attention concentration.
4. Meditation and Mindfulness: Practices of meditation and awareness help reduce stress, improve concentration and emotional regulation.
5. Musical therapy: Listening to music can improve mood, reduce stress and stimulate cognitive functions.
6. Art Therapy: Creativity classes, such as drawing, modeling and writing, can improve mood, reduce stress and stimulate cognitive functions.

Chapter 9: Legal aspects and regulation of dietary supplements in Russia

1. Dietary Dad Definition: In accordance with the legislation of the Russian Federation, dietary supplements are food products intended for direct eating or introducing into food products in order to enrich the ration with individual food or biologically active substances and their complexes.

2. Bad regulation: The production and turnover of dietary supplements are regulated by the Federal Law of January 2, 2000 N 29-ФЗ “On the quality and safety of food products” and other regulatory acts.

3. Bad registration: Before entering the sale, dietary supplements should undergo state registration in the Federal Service for Supervision of Consumer Rights and Human Blessing (Rospotrebnadzor).

4. Badam Requirements: Bades must comply with safety requirements established by the technical regulations of the Customs Union.

5. Dad marking: The marking of dietary supplements should contain information about the composition, food value, the method of application, contraindications and other information necessary for the consumer.

6. Responsibility for violation of legislation: For violation of the requirements of the legislation in the field of production and turnover of dietary supplements, administrative and criminal liability is provided.

7. Checking the authenticity of dietary supplements: It is recommended to purchase dietary supplements in pharmacies or specialized stores licensed for the sale of pharmaceutical products or dietary supplements. Pay attention to the availability of a certificate of state registration (SGR) on the package. You can check the authenticity of the SGR on the Rospotrebnadzor website.

Chapter 10: Questions and answers about dietary supplements for the brain

1. Is the dietary supplement for the brain? No, dietary supplements are not medicines. They belong to the category of food and are designed to enrich the diet.

2. Can dietary supplements cure brain diseases? No, dietary supplements are not intended for the treatment of brain diseases. They can be used as an auxiliary means to maintain cognitive functions and general health.

3. How long can you take dietary supplements for the brain? The duration of the reception of dietary supplements depends on their composition and individual needs. Before starting long -term admission of dietary supplements, you need to consult a doctor.

4. Which dietary supplements are best suited to improve memory? To improve memory, cholengergic agents (Alfa-HFH, Citicoline), Bakop Monier, Ginkgo Biloba and Omega-3 fatty acids can be useful.

5. What dietary supplements help to cope with stress? To reduce stress, adaptogens (ginseng, rhodiola pink, ashvaganda) and magnesium can be useful.

6. Can dietary supplements improve attention concentration? Ginseng, rodila pink, L-theanine and vitamins of group V. can be useful to improve attention.

7. Can dietary supplements replace good nutrition? No, dietary supplements cannot replace good nutrition. They are an addition to a balanced diet and should not be used as a single source of nutrients.

8. Is it worth taking dietary supplements for the brain for preventive purposes? Reception of dietary supplements for preventive purposes can be useful for maintaining cognitive functions and general health, especially with age or with increased loads. However, before taking the dietary supplements, it is necessary to consult a doctor.

9. Where is it better to buy dietary supplements for the brain? It is recommended to purchase dietary supplements for the brain in pharmacies or specialized stores licensed for the sale of pharmaceutical products or dietary supplements.

10. How to check the quality of dietary supplements? When buying a dietary supplement, pay attention to the availability of a certificate of state registration (SGR) on the package. You can check the authenticity of the SGR on the Rospotrebnadzor website. Choose dietary supplements from reliable manufacturers with a good reputation and undergoing quality control.