Safe dietary supplement to improve memory: Recommendations

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Safe dietary supplement to improve memory: Recommendations

I. Understanding the memory and factors affecting its deterioration

  1. Memory architecture:

    • Sensory memory: Short -term retention of information obtained through the senses (vision, hearing, taste, smell, touch). The fraction of a second lasts.
    • Short -term memory (KKP): Holding a small amount of information for several seconds or minutes. It operates as “working memory”, allowing to temporarily hold and process information. The capacity is limited (usually 7 +/- 2 elements).
    • Long -term memory (DDP): Storage of information for a long time, from several minutes to all life. Divided into:
      • Explicit (declarative) memory: Conscious memorization of facts and events.
        • Episodic memory: Removing specific events and experiences associated with a certain time and place.
        • Semantic memory: Memorization of general knowledge, facts, concepts and rules.
      • Implicit (procedural) memory: Removing skills and habits that are performed automatically, without conscious control (for example, cycling, swimming).
      • Price: The impact of previous experience on current perception and behavior.
      • Conditional reflexes: Automatic reactions to certain incentives.

  2. Physiological processes underlying memory:

    • Sinaptic plasticity: The ability of synapses (contact places between neurons) to change its strength and effectiveness in response to activity. Lies at the basis of training and memorization.
    • Long -term potential (FEP): Strengthening synaptic transmission after high -frequency stimulation. It is considered one of the main mechanisms for the formation of long -term memory.
    • Long -term depression (DDD): Weakening of synaptic transmission after low -frequency stimulation. Participates in forgetting and adaptation.
    • Neurogenesis: The formation of new neurons in certain areas of the brain, such as hippocampus (plays an important role in the formation of episodic memory).
    • Neurotransmitter: Chemicals transmitting signals between neurons. Some neurotransmitters, such as acetylcholine, glutamate and dopamine, play an important role in learning and memorization processes.

  3. Factors affecting memory deterioration:

    • Age: With age, a natural decrease in cognitive functions occurs, including memory. This is due to a decrease in brain volume, a decrease in neurogenesis, a decrease in synaptic plasticity and the accumulation of damage in neurons.
    • Stress: Chronic stress can negatively affect memory, damaging the hippocampus and violating the balance of neurotransmitters.
    • Nedosupeans: The lack of sleep violates the consolidation of memory (the process of transferring information from short -term to long -term memory).
    • Inal meals: The deficiency of nutrients, such as B vitamins, omega-3 fatty acids and antioxidants, can negatively affect the function of the brain and memory.
    • Lack of physical activity: Regular physical exercises improve blood circulation in the brain, stimulate neurogenesis and increase cognitive functions.
    • Chronic diseases: Some diseases, such as diabetes, cardiovascular diseases, depression and Alzheimer’s disease, can lead to memory deterioration.
    • Medicines: Some drugs, such as anticholinergic agents, benzodiazepines and some antidepressants, can have a negative effect on memory.
    • Hodo-brain injuries: Head injuries can lead to brain damage and impaired cognitive functions, including memory.
    • Alcohol and drugs: Alcohol abuse and drugs can lead to brain damage and memory worsening.
    • Smoking: Smoking worsens blood circulation in the brain and increases the risk of developing cardiovascular diseases, which can negatively affect memory.
    • Insufficient cognitive stimulation: Lack of mental activity can lead to a decrease in cognitive functions, including memory.

II. Dietary supplements that potentially improve memory: overview and mechanisms of action

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

    • Sources: Fish oil, linseed oil, krill oil, seaweed.
    • The mechanism of action:
      • The structural component of cell membranes: DHA is the main structural component of membranes of brain cells, ensuring their flexibility and fluidity, which is necessary for the normal function of neurons.
      • Anti -inflammatory action: Omega-3 fatty acids have anti-inflammatory properties, reducing the level of inflammation in the brain that can damage neurons.
      • Improving blood circulation in the brain: Omega-3 fatty acids improve blood flow in the brain, providing cells with the necessary oxygen and nutrients.
      • Neuroprotective action: Omega-3 fatty acids protect neurons from damage caused by oxidative stress and toxins.
      • Increase BDNF (cerebral neurotrophic factor): BDNF plays an important role in neurogenesis, synaptic plasticity and survival of neurons.
    • Clinical research: Some 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.
    • Recommended dosage: Depends on the source and concentration of EPA and DHA. It is usually recommended 1-2 grams of EPA and DHA per day.

  2. B vitamins B:

    • Vitamin B1 (TIAMIN): It is necessary for glucose metabolism, the main source of energy for the brain. Tiamine deficiency can lead to Encephalopathy of Vernik-Korsakov, characterized by memory impairment and other neurological symptoms.
    • Vitamin B3 (Niacin): Participates in energy metabolism and improves blood circulation in the brain.
    • Vitamin B6 (Pyridoxin): It is necessary for the synthesis of neurotransmitters, such as serotonin, dopamine and gamma-aminomatic acid (GABA), which play an important role in the regulation of mood, sleep and cognitive functions.
    • Vitamin B9 (folic acid): It is necessary for the synthesis of DNA and RNA, as well as for the metabolism of homocysteine. An increased level of homocysteine ​​is associated with an increased risk of dementia.
    • Vitamin B12 (cobalamin): It is necessary for the normal function of the nervous system and the synthesis of myelin (isolating substance surrounding the nerve fibers). Vitamin B12 deficiency can lead to neurological disorders, including memory disorders.
    • The mechanism of action:
      • Participation in the energy metabolism of the brain.
      • Synthesis neurotransmitted.
      • Protection from neurodegeneration.
      • Reducing the level of homocysteine.
    • Clinical research: Some studies show that the additives of group B vitamins can improve cognitive functions in people with a deficiency of these vitamins.
    • Recommended dosage: Depends on the specific vitamin and individual needs. It is usually recommended to take a complex of B vitamins in accordance with the instructions on the package.

  3. Ginkgo biloba:

    • Source: Ginkgo biloba leaf extract.
    • The mechanism of action:
      • Improving blood circulation in the brain: Ginkgo biloba expands blood vessels and improves microcirculation in the brain, providing cells with the necessary oxygen and nutrients.
      • Antioxidant action: Ginkgo biloba has antioxidant properties, protecting neurons from damage caused by free radicals.
      • Neuroprotective action: Ginkgo biloba protects neurons from damage caused by ischemia (insufficient blood supply).
      • Improving synaptic transmission: Ginkgo biloba can improve synaptic transmission, contributing to the transmission of signals between neurons.
    • Clinical research: Some studies show that ginkgo bilobe can improve memory and cognitive functions in people with mild cognitive impairment and Alzheimer’s disease.
    • Recommended dosage: It is usually recommended 120-240 mg of ginkgo biloba extract per day, divided into two doses.

  4. Gotha Cola (Centella asiatica):

    • Source: The grass is ready.
    • The mechanism of action:
      • Improving blood circulation in the brain.
      • Antioxidant action.
      • Neuroprotective action.
      • Stimulation of the growth of nerve cells: Gota Cola can stimulate the growth of nerve cells and improve synaptic plasticity.
    • Clinical research: Some studies show that Gotha Cola can improve memory and cognitive functions in healthy people and people with mild cognitive impairment.
    • Recommended dosage: It is usually recommended 60-120 mg of gota cola extract per day.

  5. Bacopa Monnieri:

    • Source: Growing Bakop Monge.
    • The mechanism of action:
      • Antioxidant action.
      • Neuroprotective action.
      • Improving synaptic plasticity: Bakop Monier can improve synaptic plasticity and contribute to the formation of long -term memory.
      • Reducing anxiety and stress: Bakop Monier has adaptogenic properties, reducing the level of anxiety and stress, which can negatively affect memory.
    • Clinical research: Some studies show that Bakop Monier can improve memory and cognitive functions in healthy people and people with age -related cognitive impairment.
    • Recommended dosage: It is usually recommended 300 mg of Bakopa Monier Extract per day.

  6. Phosphateidixine:

    • Source: Soy lecithin, sunflower lecithin, brain cattle.
    • The mechanism of action:
      • The structural component of cell membranes: Phosphatidylserin is an important structural component of brain cell membranes, ensuring their flexibility and fluidity, which is necessary for the normal function of neurons.
      • Improving synaptic transmission.
      • Reducing the level of cortisol (stress hormone): Phosphatidylserin can reduce the level of cortisol, reducing the negative effect of stress on the brain.
    • Clinical research: Some studies show that phosphatidylserin can improve memory and cognitive functions in older people and people with age -related cognitive impairment.
    • Recommended dosage: It is usually recommended 100-300 mg of phosphatidylserin per day.

  7. Acetyl-L-carnitine:

    • Source: Synthetically produced amino acid.
    • The mechanism of action:
      • Improving energy metabolism in the brain: Acetyl-L-carnitine is involved in the transportation of fatty acids to mitochondria, where they are used to produce energy.
      • Antioxidant action.
      • Neuroprotective action.
      • Increasing the level of acetylcholine: Acetyl-L-carnitine can increase the level of acetylcholine, an important neurotransmitter involved in learning and memorization processes.
    • Clinical research: Some studies show that acetyl-L-carnitine can improve memory and cognitive functions in older people and people with mild cognitive disorders.
    • Recommended dosage: It is usually recommended 500-1500 mg acetyl-L-carnitine per day.

  8. Creatine:

    • Source: Meat, fish, synthetically produced.
    • The mechanism of action:
      • Improving energy metabolism in the brain: Creatine increases the level of phosphocratin, which is an important source of energy for brain cells.
      • Neuroprotective action.
    • Clinical research: Some studies show that creatine can improve memory and cognitive functions, especially in conditions of stress or lack of sleep.
    • Recommended dosage: It is usually recommended 3-5 grams of creatine per day.

  9. L-theanine:

    • Source: Tea (Camellia sinensis).
    • The mechanism of action:
      • Increase in the level of alpha waves in the brain: L-theanine helps to increase the level of alpha waves associated with relaxation and concentration.
      • Reducing anxiety and stress.
      • Increase in the level of neurotransmitters: L-theanine can increase the level of neurotransmitters, such as serotonin, dopamine and GABA.
    • Clinical research: Some studies show that L-theanine can improve attention, concentration and memory, especially in combination with caffeine.
    • Recommended dosage: It is usually recommended 100-200 mg of L-theanine per day.

  10. Caffeine:

    • Source: Coffee, tea, cocoa, guarana, mat.
    • The mechanism of action:
      • Blocking adenosine receptors: Caffeine blocks adenosine receptors in the brain, which leads to an increase in neurons excitability and improving attention and concentration.
      • Increase in the level of dopamine: Caffeine can increase the level of dopamine, neurotransmitter associated with motivation and pleasure.
    • Clinical research: Many studies show that caffeine can improve attention, concentration and memory.
    • Recommended dosage: Depends on individual sensitivity. It is usually recommended not more than 400 mg of caffeine per day.

III. Safety and side effects of dietary supplement to improve memory

  1. General principles of security:

    • Consultation with a doctor: Before taking any dietary supplements, especially if you have any chronic diseases or take medicines, you need to consult a doctor.
    • The choice of quality products: Buy dietary supplements only from trusted manufacturers who comply with quality standards and control products.
    • Compliance with the recommended dosage: Do not exceed the recommended dosage indicated on the pack of dietary supplements.
    • Attention to side effects: Follow your condition and stop taking dietary supplements if you have any side effects.
    • Interaction with drugs: Some dietary supplements can interact with medicines, so it is important to inform the doctor about all the additives you take.
    • Pregnancy and breastfeeding: The safety of many dietary supplements has not been studied in pregnant and nursing women, so their reception is not recommended.

  2. Side effects of specific dietary supplements:

    • Omega-3 fatty acids: They can cause stomach disorder, nausea, diarrhea and fish belching. High doses can increase the risk of bleeding.
    • B vitamins B: Usually well tolerated. In rare cases, allergic reactions can cause. High doses of vitamin B6 can lead to neurological disorders. High doses of niacin can cause redness of the skin, itching and nausea.
    • Ginkgo biloba: It can cause headache, dizziness, stomach disorder and allergic reactions. The risk of bleeding can increase.
    • Gotted Circle: It can cause headache, nausea and dizziness. In rare cases, it can lead to damage to the liver.
    • Bakopa Monica: It can cause stomach disorder, dry mouth and fatigue.
    • Phosphateidixine: It can cause stomach disorder and insomnia.
    • Acetyl-L-carnitine: It can cause a stomach disorder, nausea and vomiting.
    • Creatine: It can cause fluid delay and stomach disorder. In rare cases, it can lead to damage to the kidneys.
    • L-theanine: Usually well tolerated. In rare cases, drowsiness can cause drowsiness.
    • Caffeine: It can cause insomnia, anxiety, nervousness, rapid heartbeat, stomach disorder and headache.

  3. Contraindications:

    • Omega-3 fatty acids: Contraindicated in case of blood coagulation and before operations.
    • Ginkgo biloba: It is contraindicated in case of blood coagulation and before operations.
    • Gotted Circle: It is contraindicated in liver diseases.
    • Creatine: Contraindicated in kidney diseases.
    • Caffeine: It is contraindicated in anxiety disorders, insomnia, arrhythmias and high blood pressure.

IV. Recommendations for the choice and use of dietary supplement to improve memory

  1. Determining the cause of memory deterioration:

    • Consult a doctor: If you notice a deterioration in memory, it is important to consult a doctor to find out the cause. The doctor can conduct an examination and exclude the presence of any diseases that can lead to memory impairment.
    • Evaluate your lifestyle: Analyze your lifestyle and identify factors that can negatively affect your memory, such as stress, lack of sleep, improper nutrition, lack of physical activity and smoking.

  2. Choice of Bad:

    • Consider your individual needs: Choose dietary supplements that correspond to your individual needs and health status.
    • Study the composition and dosage: Carefully study the composition of the dietary supplement and make sure that it contains the ingredients that, as proven, improve memory. Follow the recommended dosage.
    • Pay attention to the reviews: Read the reviews of other people who used this dietary supplement to find out about their experience.
    • Choose trusted manufacturers: Buy dietary supplements only from trusted manufacturers who comply with quality standards and control products.

  3. Bad application:

    • Start with a small dose: Start with a small dose of bad and gradually increase it if there are no side effects.
    • Take dietary supplement regularly: Take the dietary supplement regularly in accordance with the instructions on the packaging.
    • Follow your condition: Follow your condition and stop taking dietary supplements if you have any side effects.
    • Combine with other measures: Bades are not a panacea. To improve memory, it is also necessary to adhere to a healthy lifestyle, which includes proper nutrition, regular physical activity, sufficient sleep and mental stimulation.

  4. Additional recommendations:

    • Proper nutrition: Eat healthy and balanced foods rich in fruits, vegetables, whole cereals, fish and nuts.
    • Regular physical activity: Do physical exercises for at least 30 minutes a day, several times a week.
    • Sufficient sleep: Sleep at least 7-8 hours a day.
    • Mental stimulation: Read books, solve puzzles, study foreign languages ​​and engage in other types of mental activity.
    • Stress management: Learn to manage stress using relaxation techniques, such as meditation, yoga or deep breathing.
    • Refusal of smoking and abuse of alcohol: Smoking and alcohol abuse can negatively affect memory.

V. Promising directions of research in the field of dietary supplement to improve memory

  1. Nootropics:

    • Definition: Substances that improve cognitive functions, such as memory, attention and training.
    • Examples: Piracetam, Noopept, Phenibut, Semax.
    • The mechanism of action: Various nootropes have different mechanisms of action, such as improving blood circulation in the brain, increasing the level of neurotransmitters, protecting neurons from damage and improving synaptic plasticity.
    • Clinical research: Some studies show that nootropics can improve cognitive functions in healthy people and people with cognitive impairment.
    • Safety: The safety of nootropics varies depending on the specific substance. Some nootropics can cause side effects, such as headache, insomnia and anxiety.

  2. Plant adaptogens:

    • Definition: Plants that help the body adapt to stress and improve the overall state of health.
    • Examples: Ashvaganda, Rodiola Pink, Eleutherococcus.
    • The mechanism of action: Adaptogens can reduce the level of cortisol (stress hormone), improve the function of the immune system and increase stress resistance.
    • Clinical research: Some studies show that plant adaptogens can improve cognitive functions, especially in stress conditions.
    • Safety: Plant adaptogens are usually well tolerated, but can cause side effects, such as stomach disorder and allergic reactions.

  3. Microbiotic intestinal and brain:

    • Connection: Studies show that there is a bilateral connection between the intestinal microbiota and the brain, known as the axis of the “intestinal mosG”.
    • The mechanism of action: The intestinal microbiota can affect the function of the brain through several mechanisms, including the production of neurotransmitters, the regulation of inflammation and the impact on the immune system.
    • Probiotics and prebiotics: Probiotics (living microorganisms) and prebiotics (substances that stimulate the growth of beneficial bacteria in the intestine) can improve cognitive functions, modulating the intestinal microbiota.
    • Clinical research: Some studies show that probiotics and prebiotics can improve memory and cognitive functions in healthy people and people with cognitive impairment.
    • Safety: Probiotics and prebiotics are usually well tolerated, but can cause side effects, such as stomach disorder.

  4. Genes and memory:

    • Genetic predisposition: Genetic factors can affect the risk of developing age cognitive disorders and Alzheimer’s disease.
    • Gen Apoe: APOE gene plays an important role in the metabolism of lipids and cholesterol in the brain. The APOE4 option is associated with an increased risk of developing Alzheimer’s disease.
    • Personalized approach: In the future, genetic testing can be used to identify people with an increased risk of developing cognitive impairment and develop personalized prevention and treatment strategies, including diet, physical exercises and dietary supplements.

  5. Neurousualization and cognitive functions:

    • Neuroimaging methods: Neuroimaging methods, such as MRI (magnetic resonance imaging) and PET (positron emission tomography), can be used to study the structure and function of the brain.
    • Studying the effects of dietary supplements: Neurousualization can be used to study the effects of dietary supplements on the brain and identify the mechanisms of their action.
    • Biomarkers: Neurousualization can help in identifying biomarkers, which can be used to assess the effectiveness of dietary supplements and predict the risk of developing cognitive impairment.

VI. Conclusion: an integrated approach to improving memory

Improving memory requires an integrated approach that includes a healthy lifestyle, mental stimulation and, if necessary, intake of dietary supplements. Before taking any dietary supplements, you need to consult a doctor. It is important to remember that dietary supplements are not replacing a healthy lifestyle and cannot cure diseases leading to memory impairment. They can be useful as an addition to other measures aimed at improving cognitive functions. It is necessary to continue research in the field of dietary supplement to improve memory in order to identify the most effective and safe substances and develop personalized strategies for the prevention and treatment of cognitive impairment.

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