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What dietary supplements really improve memory: a list with a detailed description

General principles for choosing dietary supplement to improve memory

Before considering specific dietary supplements, it is important to understand that the effect of taking them can vary greatly depending on the individual characteristics of the body, age, lifestyle and the presence of concomitant diseases. There is no universal «miracle tool» that is suitable for everyone. The effectiveness of dietary supplements should be evaluated critically, taking into account the existing scientific data and consultations with specialists.

When choosing dietary supplements to improve memory, attention should be paid to the following factors:

• Composition: Carefully study the composition of the product. Look for components whose effectiveness is confirmed by scientific research, albeit preliminary.
• Dosage: Follow the recommended dosages specified by the manufacturer. Exceeding the dose does not always lead to an improvement in the results, but can cause side effects.
• Quality: Choose dietary supplements from well -known and reliable manufacturers who comply with the quality standards (for example, GMP — Good Manuapacturn Practice). Pay attention to the availability of quality certificates.
• Reviews: Read the reviews of other users, but remember that they are subjective and do not always reflect the real picture.
• Consultation with a doctor: Be sure to consult a doctor before taking any dietary supplements, especially if you have any diseases or you take other medicines. The doctor will be able to evaluate potential risks and benefits in your specific case.

Do not rely only on dietary supplement to improve memory. It is important to lead a healthy lifestyle, including proper nutrition, regular physical exercises, sufficient sleep and mental activity.

Dietary supplements that potentially improve memory: a list and a detailed description

Below is a list of dietary supplements, which, according to scientific research, can have a positive effect on memory and cognitive functions. It is important to note that most studies are preliminary, and additional studies are needed to confirm the effectiveness and safety of these substances.

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

Omega-3 fatty acids, especially non-coosaexenoic acid (DHA) and eicopascentaenoic acid (EPA), are important structural components of the cell membranes of the brain. They play a key role in the transfer of nerve impulses and maintaining the health of neurons.

The mechanism of action:

• Improving the structure of cell membranes: DHA is part of the cell membranes of the brain, ensuring their flexibility and fluidity, which contributes to the effective transmission of signals between neurons.
• Reduced inflammation: Omega-3 fatty acids have anti-inflammatory properties that can help protect the brain from damage caused by inflammation.
• Improving blood supply to the brain: Omega-3 can improve blood flow in the brain, providing enough oxygen and nutrients to neurons.
• Neuroprotective action: DHA and EPA can protect neurons from damage caused by oxidative stress and other factors.

Scientific evidence:

Studies show that the intake of omega-3 fatty acids can be useful for improving memory and cognitive functions, especially in the elderly. Some studies also suggest that Omega-3 can help reduce the risk of developing Alzheimer’s disease.

For example, a meta analysis published in the magazine «Alzheimer’s & Dementia» showed that the consumption of omega-3 fatty acids is associated with a slower decrease in cognitive functions in the elderly.

Dosage:

The recommended dosage of DHA and EPA varies depending on individual needs and health status. It is usually recommended to take 1-2 grams of omega-3 fatty acids per day. It is important to choose additives containing high DHA and EPA.

Side effects:

Omega-3 fatty acids are usually well tolerated. In rare cases, side effects can occur, such as stomach disorder, nausea, diarrhea and fish taste in the mouth. People taking anticoagulants (for example, warfarin) should consult a doctor before taking Omega-3, as they can enhance the effect of these drugs.

2. Creatine

Creatine is a natural substance that is mainly contained in the muscles and brain. It plays an important role in energy exchange, providing cells with energy to perform various functions.

The mechanism of action:

• ATP level increase: Creatine helps to increase the level of adenosine triphosphate (ATP) in the brain, which is the main source of energy for cells. An increase in ATP level can improve cognitive functions, especially in conditions of stress or fatigue.
• Neuroprotective action: Creatine can protect neurons from damage caused by oxidative stress and other factors.
• Improving blood supply to the brain: Creatine can improve blood flow in the brain, providing enough oxygen and nutrients to neurons.

Scientific evidence:

Studies show that taking creatine can improve memory, concentration and other cognitive functions, especially among vegetarians and elderly people who can be lower in the brain level. Some studies also suggest that creatine can be useful for improving cognitive functions after brain injuries.

For example, a study published in the journal Psychopharmacology showed that Creatine has improved memory and intelligence among vegetarians.

Dosage:

The recommended dosage of creatine is 3-5 grams per day. Creatine is usually taken in the form of creatine monohydrate, which is the most studied and affordable form.

Side effects:

Creatine is usually well tolerated. In rare cases, side effects can occur, such as stomach disorder, water retention and muscle cramps. People with kidney diseases should consult a doctor before taking creatine.

3. Bacopa Monnieri)

Bakop Monier is an Ayurvedic plant that is traditionally used to improve memory and cognitive functions. It contains active compounds called bacosides, which have a positive effect on the brain.

The mechanism of action:

• Improving neurotransmissance: Bacosides can improve the transmission of nerve impulses in the brain, increasing the activity of neurotransmitters, such as acetylcholine.
• Antioxidant action: Bakop Monier has antioxidant properties that can protect the brain from damage caused by oxidative stress.
• Neuroprotective action: Bacosides can protect neurons from damage and improve their survival.
• Improving blood supply to the brain: Bakop Monier can improve blood flow in the brain, providing enough oxygen and nutrients to neurons.

Scientific evidence:

Studies show that the intake of Bakop Monier can improve memory, concentration, information processing speed and other cognitive functions. The effect usually becomes noticeable after a few weeks or months of regular administration.

For example, a meta analysis published in the journal «Journal of Alternative and Complementary Medicine» showed that Bakop Monny improves memory and cognitive functions.

Dosage:

The recommended dosage of Bakop Monier is 300-600 mg per day. It is important to choose additives containing standardized bacopa monnier extract with a high bacoside content.

Side effects:

Bakop Monier is usually well tolerated. In rare cases, side effects can occur, such as stomach disorder, nausea, diarrhea and fatigue. People with thyroid diseases should consult a doctor before taking Monier Bakopa, as it can affect the function of the thyroid gland.

4. Ginkgo Biloba (Ginkgo Biloba)

Ginkgo biloba is an ancient plant that is used in traditional Chinese medicine to improve memory and cognitive functions. It contains active compounds, such as flavonoids and terpenoids that have a positive effect on the brain.

The mechanism of action:

• Improving blood supply to the brain: Ginkgo bilobe can improve blood flow in the brain, expanding blood vessels and reducing blood viscosity, providing sufficient oxygen and nutrients to neurons.
• Antioxidant action: Ginkgo bilobe has antioxidant properties that can protect the brain from damage caused by oxidative stress.
• Neuroprotective action: Ginkgo bilobe can protect neurons from damage and improve their survival.
• Improving neurotransmissance: Ginkgo bilobe can affect the activity of neurotransmitters, such as acetylcholine and serotonin.

Scientific evidence:

Studies show that taking ginkgo bilobe can improve memory, concentration, information processing speed and other cognitive functions, especially in the elderly. Some studies also suggest that ginkgo bilobe can help slow down the progression of dementia.

For example, a meta-analysis published in the journal «International Journal of Geriatric Psychiatry» showed that ginkgo biloba improves cognitive functions in people with dementia.

Dosage:

The recommended dosage of ginkgo bilobe is 120-240 mg per day. It is important to choose additives containing standardized ginkgo biloba extract with a high content of flavonoids and terpenoids.

Side effects:

Ginkgo biloba is usually well tolerated. In rare cases, side effects can occur, such as stomach disorder, headache, dizziness and allergic reactions. People taking anticoagulants (for example, warfarin) should consult a doctor before taking the ginkgo bilobe, as he can enhance the effect of these drugs.

5..

Phosphatidylserin is a phospholipid that is an important component of the cell membranes of the brain. He plays a key role in the transfer of nerve impulses and maintaining the health of neurons.

The mechanism of action:

• Improving the structure of cell membranes: Phosphatidylserin is part of the cell membranes of the brain, ensuring their flexibility and fluidity, which contributes to the effective transmission of signals between neurons.
• Improving neurotransmissance: Phosphatidylserin can improve the transmission of nerve impulses in the brain, increasing the activity of neurotransmitters, such as acetylcholine and dopamine.
• Reducing the level of cortisol: Phosphatidylserin can help reduce the level of cortisol, stress hormone, which can negatively affect memory and cognitive functions.
• Neuroprotective action: Phosphatidylserin can protect neurons from damage and improve their survival.

Scientific evidence:

Studies show that taking phosphatidylserin can improve memory, concentration, information processing speed and other cognitive functions, especially in the elderly. Some studies also suggest that phosphatidylserin can help improve cognitive functions in people with Alzheimer’s disease.

For example, a study published in the journal Journal of the American College of Nutrition showed that phosphatidylserin improves memory and cognitive functions in the elderly.

Dosage:

The recommended dosage of phosphatidylserin is 100-300 mg per day. It is important to choose additives containing phosphatidylserin obtained from soy or sunflower.

Side effects:

Phosphatidylserin is usually well tolerated. In rare cases, side effects can occur, such as stomach disorder, insomnia and allergic reactions. People taking anticoagulants (for example, warfarin) should consult a doctor before taking phosphatidylserin, as he can enhance the effect of these drugs.

6. L-theanine (l-teanine)

L-theanine is an amino acid that is contained in tea (especially in green tea). It is known for its relaxing and soothing properties, but can also have a positive effect on cognitive functions.

The mechanism of action:

• Increase alpha waves of the brain: L-theanine helps to increase alpha waves in the brain that are associated with a state of relaxation and calm, but at the same time retain concentration and attentiveness.
• Improving neurotransmissance: L-theanine can affect the activity of neurotransmitters, such as GABA, dopamine and serotonin, which play an important role in regulating mood, attention and cognitive functions.
• Stress protection: L-theanine can help reduce the level of cortisol, stress hormone, which can negatively affect memory and cognitive functions.

Scientific evidence:

Studies show that taking L-theanine can improve attention, concentration, reaction speed and other cognitive functions, especially in combination with caffeine. L-theanine can also help reduce anxiety and improve sleep quality.

For example, a study published in the journal «Journal of Functional Foods» showed that L-theanine in combination with caffeine improves attention and cognitive functions.

Dosage:

The recommended dosage of the L-theanine is 100-200 mg per day. L-theanine is often taken in combination with caffeine to enhance the cognitive effect.

Side effects:

L-theanine is usually well tolerated. In rare cases, side effects can occur, such as stomach disorder, headache and drowsiness. People with low blood pressure should consult a doctor before taking L-theanine.

7. Curcumin (Curcumin)

Kurkumin is an active compound contained in turmeric, spices widely used in Indian cuisine. Kurkumin has powerful antioxidant and anti -inflammatory properties that can have a positive effect on the brain.

The mechanism of action:

• Antioxidant action: Kurkumin has antioxidant properties that can protect the brain from damage caused by oxidative stress.
• Anti -inflammatory action: Kurkumin has anti -inflammatory properties that can help protect the brain from damage caused by inflammation.
• BDNF level increase: Kurkumin can increase the level of the neurotrophic factor of the brain (BDNF), which plays an important role in the growth, development and survival of neurons.
• Reducing the level of beta amyloid: Kurkumin can help reduce the level of beta amyloid, a protein that accumulates in the brain of people with Alzheimer’s disease.

Scientific evidence:

Studies show that the intake of curcumin can improve memory, concentration, mood and other cognitive functions. Some studies also suggest that Kurkumin can help reduce the risk of developing Alzheimer’s disease.

For example, a study published in the journal The American Journal of Geriatric Psychiatry showed that Kurkumin improves memory and attention in the elderly.

Dosage:

The recommended dosage of curcumin is 500-2000 mg per day. Kurkumin is poorly absorbed by the body, so it is recommended to take it in combination with piperin (black pepper extract), which improves its bioavailability.

Side effects:

Curcumin is usually well tolerated. In rare cases, side effects can occur, such as stomach disorder, nausea and diarrhea. People taking anticoagulants (for example, warfarin) should consult a doctor before taking turcumin, as he can enhance the effect of these drugs.

8. B vitamins B (B1, B6, B12, folic acid)

B vitamins play an important role in the health of the brain and cognitive functions. They participate in the energy exchange, the synthesis of neurotransmitters and the protection of neurons from damage.

The mechanism of action:

• Vitamin B1 (TIAMIN): Participates in glucose metabolism, the main source of energy for the brain. Tiamine deficiency can lead to a deterioration in memory and cognitive functions.
• Vitamin B6 (Pyridoxin): Participates in the synthesis of neurotransmitters, such as serotonin, dopamine and GABA, which play an important role in the regulation of mood, attention and cognitive functions.
• Vitamin B12 (cobalamin): It is necessary to maintain the health of nerve cells and the synthesis of myelin, the protective membrane of the nerve fibers. Vitamin B12 deficiency can lead to a deterioration in memory, cognitive functions and neurological problems.
• Folic acid (vitamin B9): Participates in the synthesis of DNA and RNA necessary for the growth and division of cells, including neurons. Folic acid deficiency can lead to a deterioration in memory and cognitive functions.

Scientific evidence:

Studies show that the deficiency of B vitamins can lead to a deterioration in memory, concentration and other cognitive functions. Reception of group B vitamins can help improve cognitive functions in people with a deficiency of these vitamins.

For example, a meta analysis published in the journal «American Journal of Clinical Nutrition» showed that taking group B vitamins improves cognitive functions in people with a deficiency of these vitamins.

Dosage:

The recommended dosage of group B vitamins varies depending on age, health status and the presence of deficiency. It is recommended to take a complex of B vitamins or individual vitamins in accordance with the doctor’s recommendations.

Side effects:

B vitamins are usually well tolerated. In rare cases, side effects can occur, such as stomach disorder, nausea and allergic reactions. Reception of high doses of vitamin B6 can lead to neurological problems.

9. Gotha ASIATICA

Gotha Kola, also known as the Asian Centella, is a plant that is traditionally used in Ayurvedic and Chinese medicine to improve memory, concentration and general health of the brain.

The mechanism of action:

• Improving blood circulation in the brain: Gota Cola can help improve blood flow in the brain, which provides the best supply of neurons with oxygen and nutrients.
• Antioxidant and anti -inflammatory action: The plant has antioxidant properties, protecting the brain from damage to free radicals, and anti -inflammatory effects, reducing inflammatory processes in the brain.
• Stimulation of the growth of nerve cells: Some studies show that Gotha Cola can stimulate the growth of nerve cells and improve the connections between them.

Scientific evidence:

Studies show that Gotha Cola can have a positive effect on memory, learning and general cognitive health. Some studies also indicate its potential benefit to reduce anxiety and improve mood.

For example, a study published in the journal Journal of Ethnopharmacology showed that Gota Cola improves the memory and learning of rats.

Dosage:

The recommended dosage of Gotu Kola varies depending on the form of release (extract, powder, tea). It is usually recommended to take 300-600 mg of gota stake per day.

Side effects:

Gota Cola is usually well tolerated, but some people may have side effects, such as headache, stomach disorder or drowsiness. People with liver diseases or kidneys should consult a doctor before taking Gotu Cola.

10. Rhodiola pink (Rhodiola rosea)

Rhodiola pink is an adaptogenic plant that grows in cold mountainous areas. It is used to increase stress resistance, improve mood and cognitive functions.

The mechanism of action:

• Reducing stress levels: Rhodiola pink helps to reduce the level of cortisol, stress hormone, which can negatively affect memory and cognitive functions.
• Increase in the level of neurotransmitters: Rodila Pink can increase the level of neurotransmitters, such as serotonin, dopamine and norepinephrine, which play an important role in the regulation of mood, attention and cognitive functions.
• Improving energy metabolism: Rhodiola pink can improve the energy metabolism in the brain, providing sufficient energy of energy to neurons.

Scientific evidence:

Studies show that the reception of Rodiola pink can improve attention, concentration, memory and other cognitive functions, especially in conditions of stress or fatigue. Rhodiola pink can also help reduce anxiety and improve mood.

For example, a study published in the journal «Phytomedicine» showed that Rodiula pink improves cognitive functions and reduces fatigue during stressful periods.

Dosage:

The recommended dosage of Rodiola Pink is 200-600 mg per day. It is important to choose additives containing the standardized Rhodiola pink extract with a high content of rosavin and saldroside.

Side effects:

Rhodiola pink is usually well tolerated. In rare cases, side effects can occur, such as insomnia, irritability and headache. People with a bipolar disorder should consult a doctor before taking Rodiola Rosova, as she can cause manic episodes.

Important comments and warnings

It should be emphasized that the effectiveness of dietary supplements to improve memory can vary from person to person. Factors, such as age, general health, lifestyle and individual characteristics of the body, can affect the results.

• Do not replace the full -fledged treatment with dietary supplements: Bades are not a replacement for drugs prescribed by a doctor. If you have serious problems with memory or cognitive functions, be sure to contact a specialist for diagnosis and treatment.
• With caution during pregnancy and breastfeeding: Most dietary supplements are not recommended to be taken during pregnancy and breastfeeding, since their safety is not established in these cases.
• Interaction with drugs: Some dietary supplements can interact with the drugs that you take. Be sure to inform your doctor about all the dietary supplements that you plan to take.
• Possible side effects: Like any other substances, dietary supplements can cause side effects. Carefully follow your well-being and stop taking dietary supplements if you have any undesirable reactions.
• Quality of dietary supplements: Choose dietary supplements from well -known and reliable manufacturers who comply with production quality standards. Pay attention to the availability of quality certificates.
• Individual approach: The selection of dietary supplements to improve memory should be carried out individually, taking into account your needs and characteristics of the body. Feel free to consult a doctor or another qualified specialist for advice.

Other methods of improving memory

In addition to taking dietary supplements, there are many other ways to improve memory and cognitive functions. It is important to lead a healthy lifestyle, which includes:

• Proper nutrition: Use products rich in antioxidants, omega-3 fatty acids, group B vitamins and other nutrients that are useful for the brain. Limit the consumption of processed products, sugar and saturated fats.
• Regular physical exercises: Physical exercises improve the blood supply to the brain, stimulate the growth of new neurons and increase the level of neurotransmitters that play an important role in cognitive functions.
• Sufficient sleep: During sleep, the brain processes and consolidates the information received during the day. The lack of sleep can negatively affect memory and cognitive functions.
• Mental activity: Constantly train your brain, solving puzzles, studying new languages, reading books and doing other types of mental activity.
• Social activity: Communication with other people stimulates the brain and helps maintain cognitive functions.
• Stress management: Chronic stress can negatively affect memory and cognitive functions. Learn to manage stress with the help of relaxation, meditation, yoga or other methods.

Combining a healthy lifestyle with the reception of correctly selected dietary supplements can help improve memory and cognitive functions, as well as maintain brain health for many years.

This article is informational in nature and is not a guide to action. Before using any dietary supplements, you need to consult a doctor.