The best dietary supplement to support cognitive functions

The best dietary supplement to support cognitive functions: Full guide

Content

1. Understanding cognitive functions:

   • What are cognitive functions?
   • Key cognitive processes: memory, attention, language, executive functions.
   • Factors affecting cognitive functions: age, lifestyle, health.
   • When you need support for cognitive functions.

2. Criteria for choosing dietary supplements for cognitive function:

   • Scientific validity.
   • Safety and side effects.
   • The quality and purity of the ingredients.
   • Dosage and method of application.
   • The manufacturer’s reputation.
   • Individual needs and goals.
   • Interaction with medicines and other dietary supplements.
   • Release form: capsules, tablets, powder, liquid.
   • Certification and compliance with standards.

3. Overview of the best dietary supplements for cognitive function:

   • Nootropics:

     • Racetam:
       • Piracetam: The mechanism of action, research, dosage, side effects, contraindications.
       • Aniracetam: The mechanism of action, research, dosage, side effects, contraindications.
       • Oxiracetam: The mechanism of action, research, dosage, side effects, contraindications.
       • Pramiracetam: The mechanism of action, research, dosage, side effects, contraindications.
       • Phenylpire (Fonturacetam): The mechanism of action, research, dosage, side effects, contraindications. Particular attention: doping and legality.
     • Cholinergic nootropics:
       • Alfa-GFH (Alfa-Glycerylphosphereholin): The mechanism of action, research, dosage, side effects, contraindications. Influence on the level of acetylcholine.
       • Citicolin (CDP-Holin): The mechanism of action, research, dosage, side effects, contraindications. Influence on neuroplasticity and recovery after a stroke.
       • DMAE (dimethylaminoethanol): The mechanism of action, research, dosage, side effects, contraindications. Discussion of efficiency and safety.
     • Other nootropics:
       • Noopept: The mechanism of action, research, dosage, side effects, contraindications. Differences from Racetams.
       • Selank: The mechanism of action, research, dosage, side effects, contraindications. Influence on anxiety and stress.
       • Bucklofen: The mechanism of action, research (not for its intended purpose, off-label), dosage, side effects, contraindications. Important warning: use only under the strict supervision of a doctor.

   • Vitamins and minerals:

     • B vitamins B:
       • Vitamin B1 (TIAMIN): The role in the metabolism of glucose and the nervous system. Dosage, deficiency and symptoms.
       • Vitamin B3 (Niacin): The effect on blood circulation in the brain. Dosage, side effects (redness of the skin).
       • Vitamin B6 (Pyridoxin): It is necessary for the synthesis of neurotransmitters. Dosage, deficiency and symptoms.
       • Vitamin B9 (folic acid): It is important for the development of the brain and DNA. Dosage, deficiency and symptoms, especially during pregnancy.
       • Vitamin B12 (cobalamin): It is necessary for myelinization of nerve fibers. Dosage, deficiency and symptoms, especially among vegetarians and elderly people. Forms of vitamin B12 (cyanocobalamin, methylcobalamin).
     • Vitamin D: The role in the development of the brain and cognitive functions. Dosage, deficiency and symptoms. The influence of sunlight and food sources.
     • Vitamin E: Antioxidant brain protection. Dosage, research and effectiveness. Various forms of vitamin E (tocopherols, tocotrienols).
     • Magnesium: It is important for nervous conduction and training. Dosage, forms of magnesium (magnesium citrate, magnesium glycinate, magnesium tronate) and their features.
     • Zinc: It is necessary for cognitive function and immunity. Dosage, deficiency and symptoms. Impact on taste and smell.
     • Iron: It is necessary for the transfer of oxygen to the brain. Dosage, deficiency and symptoms, especially in women.

   • Amino acids:

     • L-tyrosin: Dopamine and norepinephrine precursor. Dosage, impact on concentration and mood.
     • L-theanine: The amino acid contained in green tea. Dosage, impact on relaxation and concentration. Synergy with caffeine.
     • N-Acetylcistein (NAC): Antioxidant and Glutation precursor. Dosage, effect on brain protection and neuroplasticity.

   • Plant extracts and herbs:

     • Ginkgo biloba: Improves blood circulation in the brain. The mechanism of action, research, dosage, side effects, contraindications. Standardization of extract.
     • Ginseng (Panax Ginseng): Adaptogen, improves energy and cognitive functions. The mechanism of action, research, dosage, side effects, contraindications. Various types of ginseng (Korean, American).
     • BACOPA Monnieri: Improves memory and training. The mechanism of action, research, dosage, side effects, contraindications.
     • Rhodiola pink (Rhodiola rosea): Adaptogen, reduces stress and improves cognitive functions. The mechanism of action, research, dosage, side effects, contraindications.
     • Curcumin (Curcumin): Antioxidant and anti -inflammatory agent. The mechanism of action, research, dosage, side effects, contraindications. Problems with bioavailability and methods of improvement (pipin, liposomal forms).
     • Gotha Cola (Centella asiatica): Improves memory and cognitive functions. The mechanism of action, research, dosage, side effects, contraindications.
     • Ashwaganda (withania somnifera): Adaptogen, reduces stress and improves cognitive functions. The mechanism of action, research, dosage, side effects, contraindications.

   • Fatty acids:

     • Omega-3 fatty acids (EPA and DHA): It is necessary for the health of the brain and cognitive functions. Dosage, sources (fish oil, kriene oil, algae). EPA and DHA ratio.

   • Other additives:

     • Coenzim Q10 (COQ10): Antioxidant is important for energy production in cells. Dosage, forms COQ10 (Kilikhinon, Kilikhinol).
     • Pyrrolokhinolinhinone (PQ): Improves mitochondria function. Dosage, research.
     • Creatine: Improves energy metabolism in the brain. Dosage, research and influence on cognitive functions.

4. How to choose the right dietary supplement to support cognitive functions:

   • Definition of goals: What do you want to achieve with dietary supplements? (Improving memory, concentration, attention, decrease in stress).
   • Consultation with a doctor: Discussion with your doctor and health status.
   • Study of scientific research: Assessment of the effectiveness and safety of dietary supplements based on scientific data.
   • Reading reviews: Familiarization with the reviews of other users.
   • Start with small doses: A gradual increase in the dose for evaluating tolerance.
   • Monitoring of the results: Tracking changes in cognitive functions and general health.
   • Cycling: The use of dietary supplements in cycles to prevent tolerance.
   • Combination of dietary supplements: The use of several dietary supplements to achieve a synergistic effect.
   • Accounting for individual characteristics: Adaptation of the choice and dosage of dietary supplements to your needs.
   • Life: Bades must complement a healthy lifestyle, and not replace it.

5. Life lifestyle to support cognitive functions:

   • Healthy nutrition: A balanced diet with a high content of fruits, vegetables, whole grains and healthy fats.
   • Physical activity: Regular exercises improve blood circulation in the brain and cognitive functions.
   • Dream: A sufficient sleep is necessary for consolidating memory and restoration of the brain.
   • Stress management: Relaxation methods such as meditation, yoga and breathing exercises.
   • Cognitive training: Solution of puzzles, reading, studying new skills.
   • Socialization: Maintaining social ties and participation in public life.
   • Refusal of bad habits: Smoking and alcohol abuse negatively affect cognitive functions.
   • Hydration: Enough water consumption is important for optimal brain function.
   • Regular medical examinations: Early detection and treatment of diseases that can affect cognitive functions.
   • Creating a stimulating environment: The environment of themselves interesting and developing things.

6. Potential risks and side effects of dietary supplements for cognitive function:

   • Side effects: Headache, nausea, insomnia, anxiety, digestive disorders.
   • Interaction with drugs: Bades can interact with medicines by changing their effectiveness or causing side effects.
   • Poor -quality products: The risk of acquiring fake or contaminated dietary supplements.
   • Overdose: Exceeding the recommended dose can lead to serious side effects.
   • Addiction: Some dietary supplements can be addictive.
   • Exacerbation of existing diseases: Bad can aggravate some diseases.
   • Insufficient scientific validity: The effectiveness of some dietary supplements has not been proved scientifically.
   • Risk for pregnant and lactating women: Some dietary supplements can be dangerous for pregnant and lactating women.
   • Individual intolerance: Allergic reactions and other individual reactions to dietary supplements are possible.
   • Important: Always consult a doctor before taking any dietary supplements.

7. Regulatory regulation of dietary supplements in Russia:

   • Daistry definition: What is considered a dietary supplement in accordance with the legislation of the Russian Federation.
   • Requirements for the production and registration of dietary supplements: Registration, quality control procedure.
   • Dad marking: Information that should be indicated on the packaging.
   • Advertising of dietary supplements: Restrictions and requirements for advertising dietary supplements.
   • Responsibility for violation of requirements: Fines and other sanctions.
   • The role of Rospotrebnadzor: Supervision of compliance with dietary supplements.
   • Changes in the legislation: Actual changes in the regulation of dietary supplements.
   • Checking the authenticity of dietary supplements: How to verify the authenticity of the acquired dietary supplement.
   • Register of registered dietary supplements: Where to find information about registered dietary supplements.

8. Practical tips for choosing and using dietary supplements for cognitive function:

   • Start small: Do not try to use many dietary supplements right away.
   • Be patient: The results may not appear immediately.
   • The Vedas Diary: Write down changes in cognitive functions and general health.
   • Listen to your body: Stop the dietary supplement if you have side effects.
   • Do not replace dietary supplements with a healthy lifestyle: Dietary supplements should be an addition to a healthy lifestyle.
   • Do not believe blindly advertising: Evaluate the information critically.
   • Buy dietary supplements only in proven places: Pharmacies, specialized stores.
   • Pay attention to the expiration date: Do not use expired dietary supplements.
   • Keep dietary supplements in accordance with the instructions: Follow the storage conditions.
   • Be careful with the purchase of dietary supplements online: Check the seller’s reputation.
   • Study the composition: Make sure that there are no ingredients for which you are allergic to.
   • Beware of fakes: Signs of a fake dietary supplement.

9. Research and the future of dietary supplements for cognitive function:

   • Actual research: Review of recent studies in the field of dietary supplements for cognitive function.
   • New directions: Promising areas of research, such as personalized dietary supplements and new -generation nootropes.
   • Clinical trials: The importance of clinical trials to evaluate the effectiveness and safety of dietary supplements.
   • Technologies: The use of new technologies to improve the delivery of dietary supplements to the brain.
   • Ethical aspects: Discussion of ethical issues related to the use of dietary supplements to improve cognitive functions.
   • The future of personalized medicine: How genetic tests can help in choosing dietary supplements.
   • Integrative approach: The combination of dietary supplements with other methods of improving cognitive functions.
   • Regulation in the future: Possible changes in the regulation of dietary supplements.
   • The role of artificial intelligence: The use of artificial intelligence to analyze data and develop new dietary supplements.

10. Questions and answers (FAQ) about dietary supplements to support cognitive functions:

    • Which dietary supplements are best suited to improve memory?
    • What dietary supplements help improve concentration?
    • What dietary supplements can be taken to reduce stress and anxiety?
    • Are there any dietary supplements that can help with Alzheimer’s disease?
    • How long do you need to take dietary supplements to see the results?
    • Is it possible to take dietary supplements constantly?
    • What side effects can occur when taking dietary supplements?
    • Is it possible to combine dietary supplements with medicines?
    • Where can you buy high -quality dietary supplements?
    • How to check the authenticity of dietary supplements?
    • Do I need to consult a doctor before taking dietary supplements?
    • What dietary supplements are safe for the elderly?
    • What dietary supplements are safe for children? Important warning: give dietary supplements to children only as prescribed by a doctor.
    • What dietary supplements can be taken by vegetarians and vegans?
    • What dietary supplements can improve mood?
    • How do dietary supplements affect sleep?
    • Is it possible to improve the results in study and work using dietary supplements?
    • How to store dietary supplements?
    • What to do if there are side effects from the intake of dietary supplements?
    • What dietary supplements are most studied by science?

11. Glossary of the terms:

    • Nootrops
    • Adaptogens
    • Antioxidants
    • Neurotransmitter
    • Kholin
    • Acetylcholine
    • Daffamine
    • Serotonin
    • Glutamate
    • GABA
    • Mitochondria
    • Neuroplasticity
    • Cognitive functions
    • Memory
    • Attention
    • Concentration
    • Executive functions
    • Attention deficit and hyperactivity (ADHG)
    • Alzheimer’s disease
    • Parkinson’s disease
    • Dementia
    • Aging
    • Oxidative stress
    • Inflammation
    • Bioavailability
    • Pharmacokinetics
    • Pharmacodynamics
    • Placebo
    • Double blind study
    • Clinical test

12. List of literature and sources:

    • Scientific articles.
    • Research reviews.
    • Books on nutrition and neurology.
    • Websites of medical organizations.
    • Register of medicines and dietary supplements.
    • Resources dedicated to a healthy lifestyle.

13. Examples of specific dietary supplements for different purposes (examples, but not a guide to action, only after consulting a doctor):

    • To improve memory and training: Alfa-gg + Bakop Monieri + Omega-3.
    • To increase concentration and attention: L-tyrosin + L-theanine + caffeine (carefully).
    • To reduce stress and anxiety: Ashvaganda + Rodiola pink + magnesium.
    • To support cognitive functions in old age: B + vitamin vitamins D + ginkgo biloba.
    • To improve sleep and recovery: Magnesium + melatonin (carefully and as prescribed by a doctor).

14. Prospects for the development of the market for cognitive functions in Russia:

    • The growing interest in nootropes and dietary supplements to improve cognitive functions.
    • Increase in the market share of online sales of dietary supplements.
    • The emergence of new players in the market.
    • Development of personalized approaches to nuttitsevics.
    • Growth of requirements for the quality and safety of dietary supplements.
    • The influence of Western trends on the Russian market.
    • Increased consumer awareness of dietary supplements.
    • Increased investments in research and development of new dietary supplements.
    • The development of cooperation between dietary supplements and medical organizations.

15. Recommendations for the choice of a dietary supplement manufacturer:

    • The manufacturer’s reputation.
    • The presence of quality certificates.
    • The use of high -quality raw materials.
    • Compliance with production standards.
    • The transparency of information about the composition and origin of the ingredients.
    • The presence of their own scientific research.
    • Positive consumer reviews.
    • Cooperation with medical organizations.
    • Membership in professional associations.

16. Alternative methods for improving cognitive functions (without dietary supplements):

    • Meditation and awareness.
    • Cognitive-behavioral therapy (KPT).
    • Neurobiological feedback (neurofidbek).
    • Transcranial magnetic stimulation (TMS). Use only as prescribed by a doctor.
    • Brain electrical stimulation (TDCS). Use only as prescribed by a doctor.
    • Biofbeex.
    • Games for brain development.
    • The study of foreign languages.
    • Music classes.
    • Creativity.
    • Volunteering.
    • Trips.

17. How to distinguish symptoms of deterioration of cognitive functions from normal age -related changes:

    • Frequent forgetfulness.
    • Difficulties with concentration.
    • Slow down thinking.
    • Difficulties with decision -making.
    • Problems with speech and understanding of speech.
    • Disorientation in time and space.
    • Changes in behavior and mood.
    • Difficulties with the performance of familiar tasks.
    • Loss of interest in the world.
    • Social isolation.
    • Contact the doctor to diagnose and exclude serious diseases.

18. The role of neuroimaging in the diagnosis of cognitive disorders:

    • Magnetic resonance imaging (MRI).
    • Computed tomography (CT).
    • Positron emission tomography (PET).
    • Electricphalography (GOG).
    • Functional MRI (FMRT).
    • Spectral tomography of single photons (OFECT).
    • The use of neuroimaging for the differential diagnosis of dementia.

19. Modern approaches to the prevention of cognitive impairment:

    • Early identification of risk factors.
    • Correction of lifestyle.
    • Regular medical examinations.
    • Cognitive activity stimulation.
    • Social activity.
    • Vaccination (for example, from flu and pneumococcus).
    • Management of chronic diseases.
    • Using dietary supplements (under the supervision of a doctor).

20. Innovative technologies in the field of dietary supplements for cognitive functions:

    • Liposomal forms of dietary supplements.
    • Nanoparticles for the delivery of dietary supplements to the brain.
    • 3D-torture dietary supplements with individual dosage.
    • The use of artificial intelligence to develop new dietary supplements.
    • Personalized dietary supplements based on genetic tests.

21. The value of the intestinal microbiotic for cognitive functions and the possible ways of its modulation:

    • The connection between the microbiota of the intestine and the brain (the axis of the “intestines-Moscow”).
    • Effect of microbiotes in the synthesis of neurotransmitters.
    • The role of microbiota in the development of inflammation.
    • Probiotics and prebiotics to improve cognitive functions.
    • Transplantation of fecal microbiots (TFM). Use only as prescribed by a doctor.

22. Epigenetic factors and their effect on cognitive functions:

    • DNA methylation.
    • Modification of histones.
    • Microistry.
    • The influence of diet and lifestyle on epigenetic modifications.
    • Prospects for using epigenetic modulators to improve cognitive functions.

23. The mechanisms of action of various dietary supplements at the cellular level:

    • Influence on mitochondrial function.
    • Antioxidant protection.
    • Anti -inflammatory action.
    • Improving blood supply to the brain.
    • Support for neuroplasticity.
    • Regulation of neurotransmitter systems.
    • Influence on the expression of genes.

24. The role of physical therapy and rehabilitation in the restoration of cognitive functions after a stroke and traumatic brain injuries:

    • Neuroreabilitation.
    • Cognitive training.
    • Exercise.
    • Ergotherapy.
    • Speech therapy.
    • Psychological support.
    • Using virtual reality technologies.
    • A combined approach to rehabilitation.

25. Overview of the main drugs used to treat cognitive disorders (for information, not for self -medication):

    • Cholinersterase inhibitors (dimensional, rivastigmin, galantamine).
    • Antagonists of NMDA receptors (memantine).
    • Nootropic preparations (piracetam, citicolin).
    • Preparations for improving blood circulation of the brain (zinnarisine, vinpocetine).
    • Antidepressants.
    • Antipsychotics.
    • Sleeping pills.
    • Important: use only as prescribed by a doctor and under his control.

26. Recommendations for organizing a workplace to improve concentration and productivity:

    • Elimination of distracting factors.
    • Optimization of lighting.
    • Ergonomic workplace.
    • Using headphones with noise reduction.
    • The use of time management techniques (Pomodoro method).
    • Regular breaks.
    • Organization Spaces.
    • Using applications and programs to increase productivity.

27. The value of rest and relaxation to maintain cognitive functions and prevent burnout:

    • A sufficient dream.
    • Regular breaks in work.
    • Relaxation practice (meditation, yoga, breathing exercises).
    • Time is in nature.
    • Hobbies classes.
    • Communication with friends and family.
    • Rest from gadgets.

28. How to read and interpret the results of scientific research on dietary supplements for cognitive functions:

    • Assessment of research methodology.
    • Sample size.
    • The presence of a control group.
    • The statistical significance of the results.
    • Side effects.
    • Research financing.
    • Conflict of interests.
    • Comparison of results with other research.
    • Critical assessment of conclusions.

29. Examples of successful programs and strategies to improve cognitive functions used in various organizations (schools, universities, companies):

    • Implementation of cognitive training programs.
    • Organization of a healthy diet at the workplace.
    • Creating conditions for physical activity.
    • Employees training in stress management methods.
    • Support for the development of social ties.
    • Creating a stimulating working environment.
    • Using technologies to improve cognitive functions.

30. Ethical aspects of the use of nootropics and dietary supplements for cognitive improvement:

    • Justice and accessibility.
    • Autonomy and informed consent.
    • Safety and risks.
    • Coercion and pressure.
    • Consequences for society.
    • Responsibility for the use of nootropics.
    • Public discussion and regulation.

31. Creating an individual plan to improve cognitive functions:

    • Assessment of the current state of cognitive functions.
    • Definition of goals and objectives.
    • The choice of dietary supplements (under the supervision of a doctor).
    • Correction of lifestyle.
    • The introduction of cognitive training.
    • Stress management.
    • Progress monitoring.
    • Correction of the plan if necessary.

32. Myths and misconceptions about dietary supplements for cognitive functions:

    • Bades are a panacea from all problems with memory and attention.
    • The larger the dose, the better the effect.
    • All dietary supplements are equally effective.
    • Bades have no side effects.
    • Bades can replace medicines.
    • All dietary supplements are safe.
    • It is enough just to take dietary supplements to improve cognitive functions.
    • Bades work instantly.
    • Everything that is natural is safe.

33. How to avoid fraud when buying dietary supplements for cognitive functions:

    • Buy dietary supplements only from trusted sellers.
    • Check the availability of quality certificates.
    • Study reviews about the seller and product.
    • Beware of suspiciously low prices.
    • Do not believe the promises of an instant and miraculous effect.
    • Check the composition of the product.
    • Compare information on the packaging with information on the manufacturer’s website.
    • Be careful with the purchase of dietary supplements online.
    • Report suspicious sellers in Rospotrebnadzor.

34. Practical exercises for the development of cognitive functions:

    • Solution of crosswords and puzzles.
    • Reading books and articles.
    • The study of foreign languages.
    • Music classes.
    • The game of chess and other intellectual games.
    • Meditation and awareness.
    • Maintaining a diary.
    • The study of new skills.
    • Regular physical exercises.
    • Communication with friends and family.

35. The value of proper breathing for cognitive functions and methods of its improvement:

    • The effect of breathing on the blood supply to the brain.
    • Reducing the level of stress with proper breathing.
    • Improving the concentration of attention with respiratory exercises.
    • Diaphragmatic breathing.
    • Breath by the Butyko method.
    • Breathing by the Wim Hofa method.
    • Pranayama in yoga.

36. How to create a favorable atmosphere in the house to improve cognitive functions:

    • Optimization of lighting.
    • Maintaining purity and order.
    • Using plants to improve air quality.
    • Creating zones for work and rest.
    • Removal of noise.
    • Optimization of temperature and humidity.
    • Using aromatherapy.
    • Integration of nature elements into the interior.

37. Recommendations for the organization of nutrition to maintain brain health and cognitive functions:

    • The use of enough water.
    • The inclusion in the diet of fruits and vegetables rich in antioxidants.
    • Use of beneficial fats (omega-3 fatty acids).
    • Limiting sugar consumption and processed products.
    • The use of products rich in vitamins of group B.
    • The inclusion in the diet of products rich in magnesium and zinc.
    • A variety of nutrition.
    • Moderate use of coffee and tea.