Top dietary supplement to improve memory with high mental stress

Top dietary supplement to improve memory with high mental stress

Introduction:

The modern world makes more and higher requirements for cognitive functions. Studying, work that requires constant concentration and processing of large amounts of information, life in conditions of multitasking – all this leads to brain overload, worsening memory, reducing attention and general mental fatigue. In such conditions, brain support becomes a necessity. Although a balanced diet, healthy sleep and regular physical exercises are a cornerstone of maintaining cognitive functions, in certain cases, especially with high mental stress, the addition of biologically active additives (dietary supplements) can provide significant support. It is important to emphasize that dietary supplements are not replacing a healthy lifestyle and consulting a doctor before their use is required. This article is an overview of the most studied and promising dietary supplements to improve memory and cognitive functions with intense mental stress, as well as in -depth consideration of their action mechanisms, evidence and potential side effects.

1. Nootropics and cognitive amplifiers:

The term “nootrop” (from Greek. Noos – mind, mind and tropos – direction, turn) denotes substances that improve cognitive functions, in particular, memory, attention, motivation and learning. It is important to understand that some substances traditionally related to nootropics in the strict sense of the word are not dietary supplements and can be medicines that require a doctor’s prescription. However, there are a number of natural substances that have nootropic properties and are available as dietary supplements.

1.1. Gotha Cola (Centella asiatica):

• Description: Gotha Cola is a herbaceous plant growing in Asia, which is widely used in traditional medicine, especially in Ayurveda and Chinese medicine. It is known for its neuroprotective, anti -inflammatory and antioxidant properties.
• The mechanism of action: Gota Cola has a positive effect on memory and cognitive functions due to several mechanisms:
  • LOWER BDNF (Brain-Derived Neurotrophic Factor): BDNF is a protein that plays a key role in survival, growth and differentiation of neurons. Gotha Cola stimulates the production of BDNF, which contributes to neurogenesis and improved synaptic plasticity.
  • Antioxidant Protection: Gota Cola contains antioxidants that protect brain cells from damage by free radicals formed in the process of metabolism and under the influence of external factors.
  • Improving blood circulation of the brain: Gota Cola helps to improve blood microcirculation in the brain, providing neurons with the necessary amount of oxygen and nutrients.
  • Reducing the level of anxiety: Some studies show that Gotha Cola has an anxiolytic effect, which can indirectly improve cognitive functions, reducing the negative effect of stress.
• Evidence base: Studies on animals and people show that Gotha Cola can improve memory, attention and cognitive functions. In one study published in the journal “Journal of Ethnopharmacology”, it was shown that taking Gotu Kola for several weeks improved the working memory and speed of information processing in healthy adults.
• Recommended dosage: It is usually recommended to take from 60 to 120 mg of Gotu Cola extract per day, divided into several receptions.
• Side effects: Gota Cola is usually well tolerated, but in some cases side effects can be observed, such as nausea, headache and dizziness. It is not recommended to take Gotu Kola to pregnant and lactating women.

1.2. Bacopa Monnieri:

• Description: Bakop Monier is an Ayurvedic plant traditionally used to improve memory and cognitive functions. It contains active components known as bacosides that have antioxidant and neuroprotective properties.
• The mechanism of action:
  • Improving synaptic transmission: Bacosides increase the effectiveness of synaptic transmission, which facilitates the transmission of information between neurons.
  • Antioxidant Protection: Bakop Monier protects the brain cells from damage by free radicals, which helps to preserve cognitive functions.
  • Improving the level of acetylcholine: Bakop Monier can increase the level of acetylcholine, a neurotransmitter playing a key role in learning and memory processes.
  • Reducing the level of cortisol: Bakop Monier has adaptogenic properties, helping the body adapt to stress and reducing the level of cortisol, stress hormone, which can negatively affect cognitive functions.
• Evidence base: Numerous studies show that Bakop Monier can improve memory, learning, information processing speed and attention. In one systematic review and meta -analysis published in the journal Journal of Alternate and Complementary Medicine, it was shown that Bakop Monier has a positive effect on cognitive functions, especially for memory.
• Recommended dosage: It is usually recommended to take from 300 to 450 mg of Bacopa Monier extract per day, standardized in terms of bacoside content. It is important to note that the effect of Bakop Monier is manifested gradually, and to achieve noticeable results, it may take several weeks of regular reception.
• Side effects: Bakop Monier is usually well tolerated, but in some cases side effects can be observed, such as stomach disorder, nausea and fatigue. It is recommended to take Bakop Monier after eating to reduce the risk of side effects.

1.3. Ginkgo biloba (Ginkgo Biloba):

• Description: Ginkgo biloba is the oldest woody plant, widely used in traditional Chinese medicine. Ginkgo biloba extract contains flavonoids and terpenoids that have antioxidant and vasoactive properties.
• The mechanism of action:
  • Improving blood circulation of the brain: Ginkgo biloba improves blood microcirculation in the brain, providing neurons with the necessary amount of oxygen and nutrients.
  • Antioxidant Protection: Ginkgo biloba protects brain cells from damage by free radicals.
  • Inhibition of platelet aggregation: Ginkgo bilobe can inhibit platelet aggregation, which reduces the risk of blood clots and improves blood flow in the brain.
  • Neuroprotective properties: Ginkgo bilobe can have a neuroprotective effect, protecting neurons from damage to ischemia and other neurological diseases.
• Evidence base: Studies show that ginkgo bilobe can improve memory, attention and cognitive functions, especially in older people. However, the research results are ambiguous, and additional studies are needed to confirm the effectiveness of ginkgo biloba.
• Recommended dosage: It is usually recommended to take from 120 to 240 mg of ginkgo biloba extract per day, divided into several tricks.
• Side effects: Ginkgo biloba is usually well tolerated, but in some cases side effects can be observed, such as headache, stomach disorder and dizziness. Ginkgo bilobe can interact with anticoagulants and anti-signs, therefore, before use, you need to consult a doctor, especially if you take any medications that thin the blood.

1.4. L-theanine:

• Description: L-dean is an amino acid contained in tea, especially in green tea. It has a calming and relaxing effect, without causing drowsiness.
• The mechanism of action:
  • Improving the level of alpha waves in the brain: L-theanine increases the level of alpha waves in the brain, which is associated with a state of relaxation, concentration and creativity.
  • Gaba level increased (gamma-aminomatic acid): L-theanine increases the level of Gaba, a neurotransmitter that has a calming and anti-stress effect.
  • Modulation of dopamine and serotonin: L-theanine can modulate the level of dopamine and serotonin, neurotransmitters playing an important role in the regulation of mood and motivation.
• Evidence base: Studies show that L-theanine can improve attention, concentration and cognitive functions, especially in combination with caffeine. In one study published in the journal “Journal of Nutritional Psychology”, it was shown that the combination of L-theanine and caffeine improved the attention and accuracy of the participants.
• Recommended dosage: It is usually recommended to take from 100 to 200 mg L-theanine per day.
• Side effects: L-theanine is usually well tolerated and does not cause serious side effects.

2. Vitamins and minerals:

The lack of certain vitamins and minerals can negatively affect cognitive functions and memory. With high mental stress, the need for these substances may increase.

2.1. B vitamins B:

• Description: B vitamins play an important role in energy metabolism, the functioning of the nervous system and the synthesis of neurotransmitters.
• Role in cognitive functions:
  • Vitamin B1 (TIAMIN): It is necessary for glucose metabolism, the main source of energy for the brain. Tiamine deficiency can lead to a deterioration in memory, concentration and cognitive functions.
  • Vitamin B3 (Niacin): Participates in energy metabolism and synthesis of neurotransmitters. Niacin deficiency can lead to depression, fatigue and worsening of cognitive functions.
  • Vitamin B6 (Pyridoxin): Participates in the synthesis of neurotransmitters, such as serotonin, dopamine and Gaba. Pyridoxine deficiency can lead to depression, anxiety and deterioration of cognitive functions.
  • Vitamin B9 (folic acid): It is necessary for the synthesis of DNA and RNA, as well as for the metabolism of homocysteine, amino acids, the high level of which may be associated with the deterioration of cognitive functions.
  • Vitamin B12 (cobalamin): It is necessary to maintain the health of nerve cells and the synthesis of myelin, the shell that surrounds the nerve fibers and ensures their correct functioning. Cobalamine deficiency can lead to memory deterioration, concentration and cognitive functions, as well as neurological problems.
• Evidence base: Studies show that the deficiency of group B vitamins can negatively affect cognitive functions, especially in the elderly. Reception of additives with group B vitamins can improve cognitive functions in people with a deficiency of these vitamins.
• Recommended dosage: The recommended dosage of group B vitamins varies depending on age, gender and health. It is important to observe the recommended dosages indicated on the packaging additives.
• Side effects: B vitamins are usually well tolerated, but in some cases side effects can be observed, such as stomach disorder and allergic reactions.

2.2. Magnesium:

• Description: Magnesium is an important mineral involved in many biochemical processes in the body, including the functioning of the nervous system and brain.
• Role in cognitive functions:
  • Improving synaptic plasticity: Magnesium plays an important role in synaptic plasticity, the ability of neurons to adapt to changes in the environment.
  • Reducing the level of anxiety: Magnesium has a calming effect and can reduce anxiety, which can indirectly improve cognitive functions.
  • Protection from neurodegenerative diseases: Some studies show that magnesium can protect brain cells from damage and reduce the risk of developing neurodegenerative diseases such as Alzheimer’s disease.
• Evidence base: Studies show that magnesium deficiency can negatively affect cognitive functions. Reception of additives with magnesium can improve memory, attention and cognitive functions in people with magnesium deficiency.
• Recommended dosage: The recommended dosage of magnesium varies depending on age, gender and health. It is usually recommended to take from 200 to 400 mg of magnesium per day.
• Side effects: Magnesium is usually well tolerated, but in large doses can cause diarrhea.

2.3. Zinc:

• Description: Zinc is an important mineral involved in many biochemical processes in the body, including the functioning of the nervous system and the brain.
• Role in cognitive functions:
  • Neuroprotective properties: Zinc has antioxidant and neuroprotective properties, protecting the brain cells from damage.
  • Participation in synaptic program: Zinc plays an important role in synaptic transmission and functioning of neurotransmitters.
  • Mood regulation: Zinc can affect the level of neurotransmitters, such as serotonin and dopamine, and adjust the mood.
• Evidence base: Studies show that zinc deficiency can negatively affect cognitive functions. Taking additives with zinc can improve memory, attention and cognitive functions in people with zinc deficiency.
• Recommended dosage: The recommended zinc dosage varies depending on age, gender and health. It is usually recommended to take from 15 to 30 mg of zinc per day.
• Side effects: Zinc is usually well tolerated, but in large doses can cause nausea and vomiting.

3. Omega-3 fatty acids:

• Description: Omega-3 fatty acids are polyunsaturated fatty acids that are important for the health of the brain and nervous system. The main fatty acids of omega-3 are EPA (eicosapentaenic acid) and DHA (non-posagexaic acid).
• Role in cognitive functions:
  • The structural component of cell membranes: DHA is the main structural component of cell membranes in the brain, providing their flexibility and functionality.
  • Improving synaptic transmission: Omega-3 fatty acids improve synaptic transmission and contribute to neurogenesis.
  • Anti -inflammatory action: Omega-3 fatty acids have an anti-inflammatory effect, which can protect brain cells from damage.
• Evidence base: Numerous studies show that omega-3 fatty acids can improve memory, attention and cognitive functions, especially in older people. The deficiency of omega-3 fatty acids may be associated with a deterioration in cognitive functions and an increased risk of developing neurodegenerative diseases.
• Recommended dosage: It is usually recommended to take from 1 to 2 grams of omega-3 fatty acids per day, including EPA and DHA.
• Side effects: Omega-3 fatty acids are usually tolerated, but in large doses can cause stomach disorder and fish belching.

4. The phosphateidixine:

• Description: Phosphatidylserin – phospholipid, which is an important component of cell membranes, especially in the brain.
• Role in cognitive functions:
  • Improving synaptic transmission: Phosphatidylserin improves synaptic transmission and promotes the release of neurotransmitters.
  • Reducing the level of cortisol: Phosphatidylserin can reduce the level of cortisol, stress hormone, which can negatively affect cognitive functions.
  • Improving glucose metabolism in the brain: Phosphatidylserin can improve the metabolism of glucose in the brain, providing neurons with the necessary amount of energy.
• Evidence base: Studies show that phosphatidylserin can improve memory, attention and cognitive functions, especially in older people.
• Recommended dosage: It is usually recommended to take from 100 to 300 mg of phosphatidylserin per day.
• Side effects: Phosphatidylserin is usually well tolerated, but in some cases side effects can be observed, such as stomach disorder and insomnia.

5. Caffeine:

• Description: Caffeine is a stimulant contained in coffee, tea and other drinks.
• The mechanism of action:
  • Blocking adenosine receptors: Caffeine blocks adenosine receptors in the brain, which leads to an increase in vigilance and a decrease in fatigue.
  • Increase in the release of neurotransmitters: Caffeine increases the release of neurotransmitters, such as dopamine and norepinephrine, which improves mood and motivation.
• Evidence base: Studies show that caffeine can improve attention, concentration and cognitive functions, especially in the short term. However, excessive caffeine consumption can lead to side effects, such as anxiety, insomnia and irritability.
• Recommended dosage: The recommended dosage of caffeine varies depending on individual sensitivity. It is usually recommended to consume no more than 400 mg of caffeine per day.
• Side effects: Caffeine can cause side effects, such as anxiety, insomnia, irritability, rapid heartbeat and stomach disorder.

6. Creatine:

• Description: Creatine is an amino acid that plays an important role in energy metabolism, especially in the muscles.
• Role in cognitive functions:
  • Increase energy in the brain: Creatine increases the level of phosphocratin in the brain, which provides neurons with energy and improves cognitive functions, especially when performing complex tasks.
• Evidence base: Studies show that creatine can improve memory, attention and cognitive functions, especially among vegetarians and elderly people.
• Recommended dosage: It is usually recommended to take from 3 to 5 grams of creatine per day.
• Side effects: Creatine is usually well tolerated, but in some cases it can cause fluid retention and stomach disorder.

7. Curcumin:

• Description: Kurkumin is an active substance contained in turmeric, spices widely used in Indian cuisine.
• The mechanism of action:
  • Antioxidant Protection: Kurkumin has strong antioxidant properties, protecting the brain cells from damage by free radicals.
  • Anti -inflammatory action: Kurkumin has an anti -inflammatory effect, which can protect brain cells from inflammation.
  • BDNF increase: Kurkumin can increase the level of BDNF, protein, playing a key role in survival, growth and differentiation of neurons.
• Evidence base: Studies show that curcumin can improve memory, attention and cognitive functions, as well as reduce the risk of developing neurodegenerative diseases.
• Recommended dosage: It is usually recommended to take from 500 to 2000 mg of curcumin per day. It is important to note that Kurkumin is poorly absorbed by the body, so it is recommended to take it in combination with piperin, a substance contained in black pepper, which improves the absorption of turcumumin.
• Side effects: Curcumin is usually well tolerated, but in some cases side effects can be observed, such as stomach disorder.

8. Acetyl-L-carnitine (Alcar):

• Description: Acetyl-L-carnitine (alcar) is an amino acid that plays an important role in energy metabolism and brain functioning.
• The mechanism of action:
  • Improving energy metabolism: Alcar helps to transport fatty acids to mitochondria, where they are used to produce energy. This can improve energy metabolism in the brain and increase cognitive functions.
  • Antioxidant Protection: Alcar has antioxidant properties, protecting the brain cells from damage to free radicals.
  • Increasing the level of acetylcholine: Alcar can increase the level of acetylcholine, a neurotransmitter playing a key role in learning and memory processes.
• Evidence base: Studies show that Alcar can improve memory, attention and cognitive functions, especially in the elderly.
• Recommended dosage: It is usually recommended to take from 500 to 2000 mg Alcar per day.
• Side effects: Alcar is usually well tolerated, but in some cases side effects can be observed, such as stomach disorder, insomnia and irritability.

9. Choline (Choline):

• Description: Kholin is a nutrient necessary for the normal functioning of cells and the synthesis of neurotransmitter acetylcholine.
• Role in cognitive functions:
  • Acetylcholine synthesis: Kholin is the predecessor of acetylcholine, a neurotransmitter, playing a key role in learning and memory processes.
  • Maintaining the structure of cell membranes: Kholin is an important component of phospholipids that make up cell membranes, including neurons membranes.
• Evidence base: Studies show that choline can improve memory, attention and cognitive functions, especially in people with choline deficiency.
• Recommended dosage: The recommended choline dosage varies depending on age, gender and health. It is usually recommended to consume from 400 to 550 mg of choline per day. Sources of choline are food products such as eggs, liver and soy. Kholin additives are also available in the form of choline bartram, citicolin and alpha-GPC.
• Side effects: Kholin is usually well tolerated, but in large doses it can cause side effects, such as stomach disorder, the fish smell of the body and a decrease in blood pressure.

10. Piracetams and other racemates (it should be noted that these substances, as a rule, relate to drugs and require consultation with a doctor):

• Description: Piracetam is the first nootropic drug developed in the 1960s. Other racemates include aniracetam, oxyracetes, prammiriacetes and phenibut (which has a mechanism of action that is different from other racemates).
• The mechanism of action: The mechanism of action of the racemates has not been fully studied, but it is assumed that they improve cognitive functions due to:
  • Increasing the fluidity of cell membranes: Ratsemates can increase the fluidity of cell membranes, which improves synaptic transmission.
  • Improving glucose metabolism in the brain: Ratsemates can improve glucose metabolism in the brain, providing neurons with the necessary amount of energy.
  • Modulation of neurotransmitter systems: Ratsemates can modulate various neurotransmitter systems, including acetylcholinergic, glutamatergic and Gabaergic systems.
• Evidence base: Studies show that piracetams and other racemates can improve memory, attention and cognitive functions, especially in people with cognitive impairment. However, the research results are ambiguous, and additional studies are needed to confirm the effectiveness of the Ratsemates.
• Recommended dosage: The dosage of piracetam and other rasemates varies depending on a particular drug and individual characteristics. It is important to follow the doctor’s recommendations.
• Side effects: Ratsemats are usually well tolerated, but in some cases side effects can be observed, such as headache, insomnia, irritability and stomach disorder.

Important warnings:

• Consultation with a doctor: Before taking any dietary supplements, you need to consult a doctor, especially if you have any diseases or you take any medicine.
• Individual reaction: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body.
• Do not abuse: Do not abuse dietary supplements, as this can lead to side effects.
• Not replacing a healthy lifestyle: Bades are not replacing a balanced diet, healthy sleep and regular physical exercises.
• Quality of dietary supplements: It is important to choose dietary supplements from reliable manufacturers that guarantee the quality and safety of their products.
• Interaction with drugs: Some dietary supplements can interact with medicines, so before use it is necessary to consult a doctor.
• Pregnancy and breastfeeding: It is not recommended to take dietary supplements for pregnant and nursing women without consulting a doctor.

Alternative approaches to improving memory and cognitive functions:

In addition to dietary supplements, there are many other approaches to improving memory and cognitive functions that include:

• Balanced nutrition: Eating products rich in antioxidants, omega-3 fatty acids, group B vitamins and other nutrients necessary for the health of the brain.
• Regular physical exercises: Physical exercises improve blood circulation in the brain, stimulate neurogenesis and reduce the risk of developing neurodegenerative diseases.
• Healthy sleep: A sufficient sleep (7-8 hours a day) is necessary for the consolidation of memory and restoration of cognitive functions.
• Stress management: Chronic stress can negatively affect cognitive functions. It is important to learn how to effectively manage stress using methods such as meditation, yoga and deep breathing.
• Cognitive training: Cognitive training, such as solving a puzzle, studying new languages ​​and games that require mental activity, can help improve memory and attention.
• Social activity: Maintaining active social life and communication with other people can stimulate the brain and improve cognitive functions.
• Training in new skills: The study of new skills, such as playing a musical instrument, drawing or programming, can help improve memory and attention.

In conclusion, dietary supplements can be a useful addition to a healthy lifestyle to improve memory and cognitive functions with high mental stress. However, it is important to remember that dietary supplements are not a replacement for a balanced diet, healthy sleep and regular physical exercises. Before taking any dietary supplements, you need to consult a doctor. The choice of dietary supplements should be based on individual needs and characteristics of the body. An integrated approach that includes a healthy lifestyle, cognitive training and, if necessary, the intake of dietary supplements can help improve memory and cognitive functions and increase mental performance.