TOP Badov to improve memory: what to choose

TOP Badov to improve memory: what to choose

I. Neurophysiology of memory: key mechanisms

Before plunging into the world of bioactive additives (dietary supplements) aimed at improving cognitive functions and, in particular, memory, it is necessary to understand the basic neurophysiological processes underlying memory. Memory is not a single phenomenon, but a complex system that includes several interconnected processes and types.

• Coding: This is the first stage, including the transformation of sensory information (visual, auditory, tactile, etc.) into a format suitable for storage in the brain. Effective coding requires attention, concentration and, often, associations of new information with existing knowledge. Coding processes actively occur in hippocampus and prefrontal bark. Weak coding leads to the fact that information simply does not fall into the storage system.

• Storage (consolidation): After coding, the information must be saved to be available in the future. This process is called consolidation and includes stabilization of memories. Consolidation occurs both in hippocampus (short -term memory) and in the cerebral cortex (long -term memory). During consolidation, there is a reorganization of neural connections, which makes memories more stable. Dream plays a critical role in the consolidation of memory.

• Reproduction (extraction): The last stage is the extraction of saved information from the storage. This process requires activation of neural networks associated with a specific memory. The success of reproduction is influenced by many factors, including the context, the presence of tips and emotional state. With age, the process of extracting information can slow down.

The main types of memory:

• Sensory memory: Short -term retention of sensory information (for example, visual image or sound). The fraction of a second lasts.

• Short -term memory (working memory): Temporary storage and processing of information necessary to complete current tasks (for example, remember the phone number while you dial it). Limited capacity and duration (several seconds).

• Long -term memory: Storage of information for a long time (days, months, years). Almost unlimited capacity. Divided into:

  • Explicit (declarative) memory: The memory of the facts and events that can be consciously recalled and described. Divided into:
    • Episodic memory: Memory of personal events and experiences.
    • Semantic memory: The memory of facts, knowledge and concepts.
  • Implicit (procedural) memory: The memory of skills and habits that are performed automatically, without conscious control (for example, cycling).

Neurotransmitters and memory:

Several neurotransmitters play a key role in memory processes:

• Acetylcholine: It is important for coding, consolidation and reproduction of information. The level of acetylcholine decreases with Alzheimer’s disease.

• Glutamate: The main exciting neurotransmitter is involved in synaptic plasticity and the formation of long -term potential (LTP), a mechanism underlying training and memory.

• Gamk (gamma-aminobral acid): The main brake neurotransmitter regulates the excitability of neurons and is important for attention and concentration.

• Dofamine: He plays a role in motivation, attention and working memory.

• Serotonin: Affects mood, sleep and cognitive functions.

Understanding these fundamental mechanisms is necessary for a conscious choice of dietary supplements aimed at supporting memory. Effective additives should be aimed at supporting one or more of these processes.

II. The main categories of dietary supplement to improve memory

Bioactive additives offered to improve memory can be divided into several categories, depending on their alleged mechanism of action and the main components.

1. Nootropes (neuroprotectors):

   • Racetams (piracetams, aniracetam, oxyracetes, pramsetams, pcenilpiracetams): These compounds are synthetic derivatives of the GABA, although their exact mechanism of action has not been fully studied. It is assumed that they improve cognitive functions by increasing cerebral blood flow, increasing brain metabolism, increasing acetylcholine levels and improving synaptic plasticity. Piracetam is one of the oldest and most studied nootropics. Aniracetam is considered more powerful than piracetams and can have an anxiolytic effect. Phenylpiracetam has a stimulating effect. Important: Retams in some countries may require a doctor’s prescription.

   • Chineargic preparations (alpha-gph, cholina bartratrate, CDP choline (Citicoline), DME): These additives are sources of choline, predecessor of acetylcholine. They are aimed at increasing the level of acetylcholine in the brain, which, as mentioned above, is critical of memory and learning. Alfa-GPH and CDP choline are considered more effective sources of choline than cholina bartratrate, as they penetrate better through the hematoencephalic barrier. DMAE (dimethylaminoethanol) can have a certain nootropic effect, but its effectiveness and safety are caused by disputes.

   • Piritinol (Encephabol): Improves metabolism of glucose in the brain, increases the level of ATP and stimulates the release of acetylcholine. It has neuroprotective properties. Important: Piritinol requires a doctor’s appointment.

   • Cerebrolysin: A peptide preparation containing neurotrophic factors that contribute to the growth and survival of neurons. It is assumed that it improves cognitive functions and protects the brain from damage. Important: Cerebrolysin is a prescription drug.

2. Plant extracts and adaptogens:

   • Ginkgo biloba: One of the most popular plant extracts to improve memory. Contains flavonoids and terpenoids that have antioxidant and anti -inflammatory properties. It is assumed that ginkgo biloba improves cerebral blood flow, protects neurons from damage and improves cognitive functions, especially in the elderly. It is necessary to choose standardized extracts with a high content of flavonoids and terpenoids.

   • Ginseng (Panax Ginseng): Adaptogen, which can improve cognitive functions, reduce fatigue and increase stress resistance. Contains ginzenosides that have antioxidant, anti -inflammatory and neuroprotective properties.

   • BACOPA Monnieri: A plant traditionally used in Ayurvedic medicine. Contains bacosides that can improve memory, learning and cognitive functions. It is assumed that Bakop Monieri helps to restore damaged neurons and protects them from oxidative stress. The effect manifests itself gradually, with prolonged use.

   • Rhodiola pink (Rhodiola rosea): Another adaptogen that can improve cognitive functions, reduce fatigue and increase stress resistance. Contains Rosavin and Salidroside, which have antioxidant and anti -inflammatory properties.

   • Kurkuma (Curcuma Longa) and Kurkumin: Kurkumin is an active turbine ingredient, has powerful antioxidant and anti -inflammatory properties. It is assumed that Kurkumin can protect the brain from damage and improve cognitive functions, especially with age -related changes. The bioavailability of curcumin is low, so it is recommended to take it in combination with piperin (black pepper extract) or in liposomal form.

3. Amino acids and peptides:

   • L-theanine: The amino acid contained in tea. It has a relaxing and soothing effect, without causing drowsiness. L-theanine can improve attention, concentration and cognitive functions, especially in combination with caffeine.

   • L-Carnitin: Amino acid, which plays a role in energy metabolism. It is assumed that L-carnitine can improve cognitive functions and protect the brain from damage.

   • Creatine: It is usually used to increase physical performance, but can also have a positive effect on cognitive functions, especially on working memory.

   • Peptides (for example, Semax, Noopept): Some peptides have nootropic properties. Semax, an analogue of ACTH (adrenocorticotropic hormone), improves the adaptation of the brain to hypoxia and stimulates cognitive functions. Noopept is a synthetic peptide that improves memory and learning. Important: Semax and Noopept should be used with caution and under the supervision of a doctor.

4. Vitamins and minerals:

   • B vitamins B (B1, B6, B12, folic acid): Critically important for the health of the nervous system and cognitive functions. B vitamins deficiency can lead to a deterioration in memory, concentration and mood. Vitamin B12 plays an important role in the formation of Myelin, the shells of nerve fibers. Folic acid is necessary for the synthesis of DNA and RNA, as well as neurotransmitters.

   • Vitamin D: He plays a role in protecting neurons and can improve cognitive functions. Vitamin D deficiency is associated with an increased risk of developing cognitive impairment.

   • Magnesium: Participates in the transmission of nerve impulses and the regulation of neurons activity. Magnesium deficiency can lead to a deterioration in memory, concentration and mood. Magnesium Treonate is considered one of the most bio -available forms of magnesium for the brain.

   • Zinc: It is important for the normal functioning of the brain and cognitive functions. Participates in synaptic gear and protects neurons from oxidative stress.

   • Iron: It is necessary to transport oxygen to the brain. Iron deficiency can lead to a deterioration in memory, concentration and attention.

5. Omega-3 fatty acids (EPK and DGK):

   • EPA (ecosapentaenic acid) and DGC (docosahexaenic acid): Ezmable fatty acids that play an important role in the structure and function of the brain. DGK is the main structural component of neurons membranes. Omega-3 fatty acids have anti-inflammatory properties and can protect the brain from damage. Regular use of omega-3 fatty acids is associated with improving memory, cognitive functions and moods.

6. Antioxidants:

   • Vitamin C: A powerful antioxidant protects the brain from damage caused by free radicals.

   • Vitamin E: Another antioxidant that can protect the brain from oxidative stress.

   • Coenzim Q10 (COQ10): Participates in the production of energy in cells and has antioxidant properties.

   • Resveratrol: Polyphenol contained in red wine, grapes and berries. It has antioxidant and anti -inflammatory properties.

   • Pycnogenol (Pycnogenol): The extract of the bark of the French sea pine. Contains proshenidines that have antioxidant and anti -inflammatory properties.

III. Dad a choice criteria to improve memory

The choice of a suitable bioactive additive to improve memory is an individual process that requires the accounting of many factors. There is no universal solution that is suitable for everyone. The following criteria should be taken into account:

1. The reason for the deterioration of memory:

   • Age changes: If memory deterioration is associated with age-related changes, then you should pay attention to dietary supplements with antioxidant and neuroprotective properties, such as ginkgo biloba, turmeric, omega-3 fatty acids, vitamins C and E.

   • Stress and overwork: If the deterioration of memory is associated with stress and overwork, then adaptogens, such as ginseng and rhodiola pink, as well as L-theanine, magnesium and vitamins of group B.

   • Nutrient deficiency: If memory deterioration is associated with a deficiency of nutrients, then it is necessary to make up for a deficiency of vitamins and minerals, such as group B vitamins, vitamin D, magnesium, zinc and iron.

   • Vascular problems: If memory deterioration is associated with vascular problems, then you should pay attention to dietary supplements that improve cerebral blood flow, such as ginkgo bilobe and piracetam (as a doctor’s appointment).

   • Neurodegenerative diseases (Alzheimer’s disease, Parkinson’s disease): If neurodegenerative diseases are suspected, a doctor’s consultation is necessary. Some dietary supplements (for example, Kurkumin, omega-3 fatty acids) can have a supporting effect, but do not replace drug treatment.

2. Individual features:

   • Age: The effectiveness and safety of dietary supplements can vary depending on age.

   • Health status: Some dietary supplements can be contraindicated in certain diseases. It is necessary to consult a doctor, especially in the presence of chronic diseases.

   • Allergies: It is necessary to make sure that there are no allergies to dietary supplements.

   • Taken medicines: Some dietary supplements can interact with the drugs taken. It is necessary to consult a doctor in order to avoid undesirable interactions.

   • Individual sensitivity: The reaction to dietary supplements can be individual. You should start a reception with small doses to evaluate tolerance.

3. Quality and safety dietary supplements:

   • Reputation manufacturer: Choose a dietary supplement from famous and reliable manufacturers who comply with quality standards.

   • Certification: Pay attention to the availability of quality certificates confirming the compliance of dietary supplements with safety requirements.

   • Composition: Carefully study the composition of dietary supplements. Make sure that there are no harmful additives, dyes and preservatives.

   • Standardization: Choose plant extracts standardized in terms of the content of active substances. This guarantees the constant quality and efficiency of dietary supplements.

   • Third -party laboratory research: Some manufacturers conduct independent laboratory research on their products and publish results. This increases trust in quality and safety.

4. Scientific research:

   • Efficiency: Study scientific research on the effectiveness of dietary supplements that you are considering. Pay attention to the sample size, research design and results.

   • Safety: Make sure the dietary supplement is safe for prolonged use. Learn information about side effects and contraindications.

   • Meta-analyzes and systematic reviews: The meta-analyzes and systematic reviews summarize the results of several studies and provide the most reliable information about the efficiency and safety of dietary supplements.

5. Output form:

   • Capsules: Convenient in use, easy to swallow.

   • Tablets: Cheaper than capsules, but can be more difficult to swallow.

   • Liquid forms: Can be more bio -accessful than solid forms.

   • Powders: You can add to drinks or food.

   The choice of release form depends on your preferences and convenience of application.

6. Dosage:

   • Recommended dosage: Follow the recommended dosage indicated on the package of dietary supplements.

   • Individual dosage: The dosage can vary depending on age, state of health and individual sensitivity.

   • Start with small doses: Start taking dietary supplements with small doses to evaluate tolerance and gradually increase the dose to recommended.

7. Duration of admission:

   • Course accepts: Some dietary supplements (for example, plant extracts) require a long -term trick to achieve the maximum effect.

   • Breaks: It is recommended to take breaks in the reception of dietary supplements in order to avoid getting used and reducing efficiency.

   • Consultation with a doctor: Consult a doctor about the optimal duration of dietary supplement.

8. Price:

   • Price-quality ratio: Compare prices for different dietary supplements and select the optimal price ratio.

   • Do not chase cheapness: Too low price may indicate the low quality of dietary supplements.

   • Buying from reliable suppliers: Buy dietary supplements from reliable suppliers to avoid fakes.

9. Consumer reviews:

   • Realistic assessment: Read consumer reviews to get an idea of ​​the effectiveness and safety of dietary supplements.

   • Do not trust only positive reviews: Pay attention to negative reviews and criticism.

   • Consider the individual differences: Remember that the reaction to dietary supplements can be individual.

IV. Examples of dietary supplements and recommendations for use

Specific examples of dietary supplements from different categories are offered, indicating the recommended dosages, possible side effects and contraindications. Before taking any dietary supplement, you need to consult a doctor.

1. Ginkgo biloba:

   • Recommended dosage: 120-240 mg of standardized extract (containing 24% flavonoids and 6% terpenoids) per day, divided into two doses.

   • Possible side effects: Rarely-headache, dizziness, disorders of the gastrointestinal tract, allergic reactions.

   • Contraindications: Reception of anticoagulants and antiplatelets, pregnancy, lactation, increased bleeding.

2. Omega-3 fatty acids (EPK and DGK):

   • Recommended dosage: 1-2 grams of EPK and DGK per day.

   • Possible side effects: Rarely-disorders of the gastrointestinal tract, a fish taste in the mouth.

   • Contraindications: Reception of anticoagulants and antiplatelets, allergies to fish.

3. Bakopa Monyeri:

   • Recommended dosage: 300-450 mg of standardized extract (containing 20-50% bacosides) per day, divided into two doses.

   • Possible side effects: Rarely-disorders of the gastrointestinal tract, dry mouth, increased fatigue.

   • Contraindications: Pregnancy, lactation, hypothyroidism.

4. Alfa-GPH (Alfa-Glycerylphosphereholin):

   • Recommended dosage: 300-600 mg per day, divided into two doses.

   • Possible side effects: Rarely-headache, disorders of the gastrointestinal tract, insomnia.

   • Contraindications: Individual intolerance.

5. L-theanine:

   • Recommended dosage: 100-200 mg per day.

   • Possible side effects: Rarely – headache, dizziness.

   • Contraindications: Individual intolerance.

6. B vitamins B:

   • Recommended dosage: In accordance with the doctor’s recommendations or instructions on the packaging of the polyvitamin complex.

   • Possible side effects: Rarely – allergic reactions. In large doses, vitamin B6 can cause neurological symptoms.

   • Contraindications: Individual intolerance.

V. Alternative methods of memory improvement

It is important to understand that dietary supplement is not a panacea. To improve memory, it is necessary to use an integrated approach that includes not only taking additives, but also a change in lifestyle, cognitive training and other methods.

• Healthy nutrition: A balanced diet rich in fruits, vegetables, whole grains, low -fat meat and fish is useful for brain and memory health. Limit the consumption of sugar, processed products and saturated fats.

• Regular physical exercises: Physical activity improves blood circulation in the brain and stimulates the growth of new neurons. It is recommended to engage in moderate physical activity at least 150 minutes a week.

• Sufficient sleep: Dream plays a critical role in the consolidation of memory. Try to sleep at least 7-8 hours a day.

• Stress management: Chronic stress negatively affects memory and cognitive functions. Use stress control methods, such as meditation, yoga, tai-chi and breathing exercises.

• Cognitive training: Regular training for the brain, such as the solution of crosswords, puzzles, playing memory and studying new skills, help improve cognitive functions and memory.

• Social activity: Communication with friends and family, participation in social events and volunteers stimulate the brain and improve cognitive functions.

• Training in new skills: The study of new languages, musical instruments or other skills stimulates the brain and improves memory.

• Organization: Use organizers, calendars and lists of affairs to organize your life and improve memory.

• Memorization techniques: Use memorization techniques, such as the Association method, the locus method and mnemonic techniques.

VI. Prospects for research in the field of dietary supplements for memory

Studies in the field of dietary supplements continue to improve memory, and new promising connections and approaches appear. In the future you can expect:

• More accurate and effective dietary supplements: Development of dietary supplements aimed at specific memory mechanisms and taking into account individual characteristics.

• Combined dietary supplement: The creation of combined dietary supplements containing several active ingredients that synergically improve cognitive functions and memory.

• Personalized approach: Development of personalized dietary supplies based on genetic analysis and other factors.

• Studying the role of intestinal microbiots: Studies dedicated to the effects of intestinal microbiots on cognitive functions and memory, and the development of dietary supplements aimed at improving the health of the intestines and brain.

• Using technologies (neuro interfaces): Integration of dietary supplements with technologies such as neuro interfaces to enhance the effect and monitor cognitive functions.

VII. Legal and ethical aspects

It is important to remember the legal and ethical aspects of the use of dietary supplements to improve memory:

• Bad vs. Medicines: Bad are not drugs and are not intended for the treatment of diseases. If you have problems with memory, you need to consult a doctor for diagnosis and treatment.

• Bad regulation: Adjustment of dietary supplements in different countries may vary. Carefully study the legislation of your country.

• Safety and effectiveness: Dietary supplements are not required to prove the safety and effectiveness of their products as strictly as manufacturers of drugs. Be careful when choosing dietary supplements and give preference to products from reliable manufacturers.

• Unreasonable statements: Beware of unreasonable statements about dietary supplements. Do not believe an advertisement promising a wonderful improvement in memory.

• Confidentiality: When using dietary supplements to improve memory, do not reveal personal information to unverified sources.

VIII. Final recommendations

• Consultation with a doctor: Before taking any dietary supplement, you need to consult a doctor.

• Complex approach: Use an integrated approach that includes dietary supplement, a change in lifestyle, cognitive training and other methods.

• Evaluation of effectiveness: Evaluate the effectiveness of dietary supplements in a few weeks or months of admission. If you do not see improvements, consult your doctor.

• Do not abuse dietary supplement: Do not abuse dietary supplement and follow the recommended dosage.

• Be informed: Be informed about recent dietary supplement research to improve memory and choose products based on scientific data.

A thorough approach to choosing and using dietary supplements, combined with a healthy lifestyle and cognitive training, can help support and improve memory.