Bad for the brain: rating of effective means
Part 1: Understanding the work of the brain and the prerequisites for taking dietary supplements
Brain health is a key factor in general well -being that affects cognitive functions, mood, memory, concentration and even physical coordination. Maintaining optimal brain function requires an integrated approach, including a healthy lifestyle, proper nutrition, regular physical exercises and sufficient sleep. However, in the modern world, where stress, irregular regime, environmental factors and improper nutrition become commonplace, the brain may experience a shortage of necessary substances, which negatively affects its functioning. In such cases, dietary supplements (biologically active additives) for the brain can be a useful addition to the main care.
1.1. The main factors affecting the brain:
- Nutrition: The brain is an energy -consuming organ that requires the constant intake of glucose, amino acids, fatty acids, vitamins and minerals. The deficiency of these substances can lead to a deterioration in cognitive functions, a decrease in concentration and memory deterioration.
- Blood supply: The brain needs a continuous flow of blood delivering oxygen and nutrients. Disruption of blood circulation caused by atherosclerosis, hypertension or other cardiovascular diseases can lead to oxygen starvation and damage to brain cells.
- Neurotransmitter: Neurotransmitters are chemicals that transmit signals between nerve cells. The imbalance of neurotransmitters caused by stress, malnutrition or other factors can lead to impaired mood, anxiety, depression and deterioration of cognitive functions. The most important neurotransmitters include:
- Dofamine: Is responsible for motivation, pleasure, concentration and coordination of movements.
- Serotonin: Regulates mood, sleep, appetite and pain sensitivity.
- Norepinephrine: It affects attention, wakefulness, a reaction to stress and training.
- Acetylcholine: He plays an important role in teaching, memory and muscle control.
- Gamk (gamma-aminobral acid): The main brake neurotransmitter, which reduces nervous excitement and promotes relaxation.
- Antioxidant Protection: The brain is exposed to free radicals – unstable molecules that damage cells. The antioxidants contained in food and dietary supplements neutralize free radicals and protect the brain cells from damage.
- Inflammation: Chronic inflammation in the body, including in the brain, can lead to damage to neurons and deterioration of cognitive functions.
- Age changes: With age, there is a natural decrease in cognitive functions, a decrease in brain volume and deterioration of blood supply.
1.2. Indications for receiving dietary supplements for the brain:
- Reducing cognitive functions: Memory deterioration, concentration, speed of thinking.
- Increased fatigue and weakness: Feeling fatigue, decreased performance, lack of energy.
- Stress and anxiety: Increased nervous excitability, irritability, sleep disturbances.
- Recovery after a stroke or traumatic brain injury: To improve blood circulation and restore damaged neurons.
- Prevention of age -related changes: To maintain cognitive functions and slow down the aging processes.
- Intensive mental stress: During study, work requiring high concentration and memory.
- Nutrient deficiency: With an unbalanced diet, vegetarianism or other dietary restrictions.
- Neurodegenerative diseases: As part of complex therapy to slow down the progression of Alzheimer’s disease, Parkinson’s disease and other diseases. (Only as prescribed by a doctor!)
Important! The intake of dietary supplements for the brain should be agreed with the doctor. It is necessary to take into account the individual characteristics of the body, the presence of contraindications and possible side effects. Bades are not a replacement for a full treatment and a healthy lifestyle.
Part 2: Review of the main components of dietary supplements for the brain and their actions
The market presents a huge number of dietary supplements for the brain containing various components. We will analyze the most common and effective of them.
2.1. Nootropics:
Nootropics are substances that improve cognitive functions, such as memory, attention, thinking and learning. They have a neuroprotective effect, protecting the brain cells from damage and improving their blood supply.
- Piracetam: One of the first nootropes, which improves metabolism in brain cells and blood circulation. It is used to improve memory, concentration and in the treatment of dementia.
- Cerebrolysin: A complex of peptides obtained from the brain of pigs. Improves metabolism in brain cells, protects them from damage and promotes restoration after a stroke.
- Glycine: Amino acid with neuroprotective and anti -stress effect. Improves sleep, reduces anxiety and increases mental performance.
- FENIBUT: The derivative of the GABA, which has a tranquilizing and nootropic effect. Reduces anxiety, improves sleep and increases the concentration of attention. It should be used with caution and only as prescribed by a doctor, as it can cause addiction.
- Noopept: Synthetic peptide with nootropic and neuroprotective effects. Improves memory, learning and concentration.
- DMAE (dimethylaminoethanol): The predecessor of acetylcholine, improves cognitive functions, mood and energy level.
- Holin (Vitamin B4): It is necessary for the synthesis of acetylcholine. It is important for memory, training and muscle control. Available in various forms, such as Kholina Bartratrate, Cholina Chloride and Alfa-GFH (alpha-glycerophosphocholin), which is considered one of the most bioavailable forms.
2.2. B vitamins B:
B vitamins play an important role in the metabolism of the nervous system and maintaining brain health.
- Vitamin B1 (TIAMIN): It is necessary for glucose metabolism, the main source of energy for the brain. Vitamin B1 deficiency can lead to a deterioration in memory and concentration of attention.
- 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 and dopamine. Vitamin B6 deficiency can lead to depression and anxiety.
- Vitamin B9 (folic acid): It is necessary for the synthesis of DNA and RNA, as well as for the normal development of the nervous system. Folic acid deficiency can lead to a deterioration in memory and depression.
- Vitamin B12 (cobalamin): It is necessary for the formation of the myelin membrane of the nerve fibers, which ensures the transmission of nerve impulses. Vitamin B12 deficiency can lead to neurological disorders, such as numbness of the limbs, memory worsening and depression.
2.3. Omega-3 fatty acids:
Omega-3 fatty acids, especially DHA (non-achexaenoic acid), are important components of the cell membranes of the brain. They improve cognitive functions, mood and protect brain cells from damage.
- DHA (Docosaexaenoic acid): The main omega-3 fatty acid contained in the brain. Improves memory, learning and vision.
- EPA (eicopascentenoic acid): It has anti -inflammatory effects and improves mood.
2.4. Antioxidants:
Antioxidants protect brain cells from damage caused by free radicals.
- Vitamin C: A powerful antioxidant that protects the brain cells from damage and improves cognitive functions.
- Vitamin E: Fatable antioxidant protecting cell membranes from damage.
- Selenium: A microelement that is part of antioxidant enzymes.
- Coenzim Q10 (COQ10): Participates in energy metabolism and has antioxidant properties.
- Resveratrol: Polyphenol contained in red wine and grapes. It has antioxidant and anti -inflammatory properties.
- Curcumin: Active rubber ingredient. It has powerful antioxidant and anti -inflammatory properties. Studies show that it can improve memory and mood.
2.5. Plant extracts:
Many plant extracts have nootropic and neuroprotective properties.
- Ginkgo biloba: Improves blood circulation in the brain, memory and concentration of attention.
- Ginseng: Increases mental and physical performance, reduces fatigue and improves mood.
- Bakopa Monica: Improves memory, learning and concentration.
- Rodiola pink: Adaptogen, which increases stress resistance and improves mental performance.
- Green tea (L-theanine): Amino acid that has a relaxing and soothing effect. Improves concentration and reduces anxiety. L-theanine is often combined with caffeine to achieve a synergistic effect that improves cognitive functions without side effects associated with a high level of caffeine.
- Gotha Cola (Centella asiatica): Used to improve memory, concentration and reduce anxiety. It is believed that it improves blood circulation in the brain and promotes the growth of nerve cells.
2.6. Amino acids:
Amino acids are building protein blocks and play an important role in the functioning of the brain.
- L-tyrosin: The predecessor of dopamine and norepinephrine. Improves mood, concentration of attention and stress resistance.
- L-triptophan: The predecessor of serotonin and melatonin. Improves mood, sleep and reduces anxiety.
- Acetyl-L-carnitine: Improves metabolism in brain cells and protects them from damage.
- Taurin: Amino acid with neuroprotective and antioxidant effects.
2.7. Other beneficial substances:
- Magnesium: The mineral necessary for the normal operation of the nervous system. Reduces anxiety, improves sleep and memory. Magnesium also plays an important role in the transfer of nerve impulses and regulation of neurotransmitters. Various forms of magnesium, such as magnesium tronate, have the best bioavailability for the brain.
- Zinc: A trace element involved in the work of many enzymes and necessary for the normal functioning of the brain.
- Creatine: A substance that is usually associated with bodybuilding, but can also improve cognitive functions, especially memory and thinking. Creatine increases the level of energy in the brain, maintaining its optimal work.
- Pyrrolokhinolinhinone (PQ): A powerful antioxidant that contributes to the growth of new mitochondria (energy centers) in brain cells, improving cognitive functions and protecting from neurodegenerative diseases.
Part 3: rating of effective dietary supplements for the brain (without specifying specific brands, only categories and choice criteria)
The creation of a universal rating of dietary supplements for the brain is a difficult task, since effectiveness depends on the individual characteristics of the body, health and goals of taking. Instead, we will present the rating of the most effective Categories Badov, as well as the selection criteria that will help you choose the right product.
3.1. TOP-5 categories of dietary supplement to improve memory and concentration:
- Omega-3 fatty acids (DHA): It is necessary to maintain the health of cell membranes of the brain and improve cognitive functions.
- Choice criteria: High DHA (at least 500 mg per serving), product purity (tested for the lack of heavy metals), the form of production (the liquid form is better absorbed than capsules).
- Plant extracts (ginkgo biloba, Bakop Monier): Improve blood circulation in the brain, memory and learning.
- Choice criteria: Standardized extracts (contain a certain amount of active substances), dosage in accordance with the recommendations of the doctor or manufacturer, the reputation of the manufacturer.
- B vitamins B (especially B12 and B9): It is necessary for the normal functioning of the nervous system and the metabolism of neurotransmitters.
- Choice criteria: A complex of group B vitamins with optimal dosage, bioavailable forms of vitamins (for example, methyl B12 and methylphulate).
- Kholin (Alfa-GFH, Kholina Bartratt): It is important for the synthesis of acetylcholine, a key neurotransmitter for memory and learning.
- Choice criteria: Bio-access form (Alfa-RFH), dosage in accordance with recommendations, lack of side effects.
- Magnesium (magnesium Treonat): Reduces anxiety, improves sleep and memory.
- Choice criteria: Magnesium tronat (easily penetrates through a hematoencephalic barrier), sufficient dosage.
3.2. TOP-5 categories of dietary supplement to improve mood and reduce anxiety:
- Omega-3 fatty acids (EPA): They have anti -inflammatory effects and improve mood.
- Choice criteria: High EPA (at least 300 mg per serving), product purity.
- L-triptophan/5-HTP: The predecessors of serotonin, improve mood and sleep.
- Choice criteria: Consultation with a doctor before starting, compliance with dosage, caution with simultaneous admission with antidepressants.
- Rodiola pink: Adaptogen, which increases stress resistance and improves mood.
- Choice criteria: Standardized extract (contains a certain amount of rosavin and saldroside), the reputation of the manufacturer.
- L-theanine: Amino acid that has a relaxing and soothing effect.
- Choice criteria: Product purity, dosage in accordance with the recommendations.
- Magnesium: Reduces anxiety and improves sleep.
- Choice criteria: Any easily digestible form of magnesium (citrate, glycinate).
3.3. TOP-5 categories of dietary supplements to protect the brain from age-related changes:
- Antioxidants (vitamin C, vitamin E, Coenzyme Q10, resveratrol, curcumin): Protect brain cells from damage caused by free radicals.
- Choice criteria: A combination of various antioxidants, high dosages, bio -access forms (for example, liposomal vitamin C).
- Omega-3 fatty acids (DHA): It is necessary to maintain the health of cell membranes of the brain and prevent neurodegenerative diseases.
- Choice criteria: High DHA content, product purity.
- Coenzim Q10 (COQ10): Participates in energy metabolism and protects brain cells from damage.
- Choice criteria: Kilikhinol (the restored form COQ10, is better absorbed).
- Pyrrolokhinolinhinone (PQ): Stimulates the growth of new mitochondria in brain cells.
- Choice criteria: The purity of the product, compliance with the recommended dosage.
- Plant extracts (ginkgo biloba, Gotha Kola): Improve blood circulation in the brain and protect the cells from damage.
- Choice criteria: Standardized extracts, manufacturer’s reputation.
3.4. Criteria for choosing dietary supplements for the brain (general):
- Composition: Carefully study the composition of the product. Make sure that it contains the necessary components in a sufficient dosage.
- Bioavailability: Some forms of vitamins and minerals are better absorbed than others. Choose products with bio -access forms (for example, methyl B12, methylphulatory, magnesium Treonate, Kilikhinol).
- Dosage: Follow the recommended dosage indicated on the packaging. Do not exceed the dosage without consulting a doctor.
- Manufacturer: Choose products from reputable manufacturers that conduct laboratory tests and guarantee the quality of their products.
- Reviews: Read the reviews of other users. Pay attention to the reviews regarding the effectiveness and side effects.
- Price: The price is not always an indicator of quality. Compare products for products from different manufacturers and select the best option.
- Consultation with a doctor: Before taking dietary supplements for the brain, be sure to consult a doctor. It will help you choose the right product and dosage, given your individual characteristics and health status.
Part 4: possible side effects and contraindications
Bad for the brain, like any other additives, can cause side effects and have contraindications. It is important to know about them in order to avoid negative consequences.
4.1. General side effects:
- Digestive disorders: Nausea, vomiting, diarrhea, constipation.
- Headache: It can be caused by some nootropes or plant extracts.
- Insomnia: Some dietary supplements, such as ginseng and caffeine, can violate sleep.
- Allergic reactions: Raw, itching, swelling.
- Increased blood pressure: Some dietary supplements, such as ginseng, can increase blood pressure.
- Interaction with drugs: Bades can interact with medicines, enhancing or weakening their effect.
4.2. Specific side effects:
- Piracetam: Insomnia, anxiety, irritability.
- FENIBUT: Addiction, cancellation syndrome, drowsiness, nausea.
- Ginkgo biloba: Bleeding (should be avoided before surgery and when taking anticoagulants).
- Ginseng: Insomnia, nervousness, increased blood pressure.
- L-triptophan: Drowsiness, nausea, dizziness.
4.3. Contraindications:
- Pregnancy and breastfeeding: Most dietary supplements for the brain are not recommended for pregnant and lactating women.
- Childhood: Some dietary supplements can be dangerous for children.
- Individual intolerance: Allergy to product components.
- Cardiovascular diseases: Some dietary supplements can increase blood pressure or interact with heart medicines.
- Liver and kidney diseases: For diseases of the liver and kidneys, care must be observed when taking dietary supplements.
- Mental disorders: Some dietary supplements can worsen the course of mental disorders.
- Reception of anticoagulants: Some dietary supplements, such as ginkgo bilobe, can enhance the effect of anticoagulants and lead to bleeding.
4.4. Precautions:
- Start with a low dose: Start with a low dose of bad and gradually increase it if there are no side effects.
- Follow the reaction of the body: Carefully follow the reaction of the body to dietary supplements. If there are any side effects, stop taking and consult your doctor.
- Do not take several dietary supplements at the same time: Taking several dietary supplements can simultaneously increase the risk of side effects and interactions with medicines.
- Tell the doctor about all the dietary supplements: Tell your doctor about all the dietary supplements that you accept so that he can evaluate possible risks and interactions with medicines.
- Do not replace dietary supplements with medicines prescribed by a doctor: Bades are not a replacement for medicines prescribed by a doctor. If you have any diseases, be sure to follow the doctor’s recommendations.
- Buy dietary supplements only from trusted manufacturers: Buy dietary supplements only from trusted manufacturers that guarantee the quality of their products and conduct laboratory tests.
Part 5: Lifestyle to improve brain function (alternatives and add -on to dietary supplements)
The intake of dietary supplements for the brain can be useful, but it is not a panacea. To maintain optimal brain function, it is necessary to lead a healthy lifestyle, which includes:
5.1. Proper nutrition:
- Balanced diet: Use a variety of products rich in vitamins, minerals, antioxidants and omega-3 fatty acids.
- Limit sugar and processed products: Excess sugar and processed products can lead to inflammation and deterioration of cognitive functions.
- Increase the consumption of vegetables and fruits: Vegetables and fruits are rich in antioxidants that protect brain cells from damage.
- Use products rich in omega-3 fatty acids: Fat fish (salmon, tuna, sardines), nuts (walnuts, almonds), seeds (linen seeds, chia seeds).
- Support the water balance: Dehydration can lead to a deterioration in cognitive functions. Drink enough water during the day.
5.2. Regular physical exercises:
- Aerobic exercises: Running, swimming, cycling improve blood circulation in the brain and contribute to the growth of new neurons.
- Power training: They help maintain muscle mass and improve the overall state of health.
- Yoga and Tai-Chi: Reduce stress and improve coordination.
5.3. Sufficient sleep:
- Observe sleep mode: Go to bed and wake up at the same time every day.
- Create comfortable sleeping conditions: Dark, quiet and cool room.
- Avoid the use of caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
- Limit the use of electronic devices before bedtime: Blue light from the screens can suppress the production of melatonin, sleep hormone.
5.4. Stress management:
- Meditation and yoga: They help reduce stress and improve concentration.
- Respiratory exercises: Help reassure the nervous system.
- Spend time in nature: Staying in nature reduces stress and improves mood.
- Do your favorite thing: Hobbies and hobbies help to relax and distract from problems.
- Communicate with friends and loved ones: Support and communication with other people help to cope with stress.
5.5. Cognitive training:
- Learning new languages: Improves memory and thinking.
- Reading: It expands the vocabulary and improves understanding.
- Solution of puzzles and crosswords: He trains memory and logical thinking.
- Games requiring mental activity: Chess, go, Sudoku.
- Training in new skills: Playing a musical instrument, drawing, dancing.
5.6. Social activity:
- Communication with friends and relatives: Social activity stimulates the brain and improves mood.
- Volunteering: Help to other people brings satisfaction and improves social ties.
- Participation in public events: A visit to museums, theaters, concerts.
5.7. Refusal of bad habits:
- Smoking: It worsens blood circulation in the brain and increases the risk of dementia.
- Alcohol abuse: Damages brain cells and worsens cognitive functions.
- Drug use: Damages the brain and leads to serious disorders of mental health.
In conclusion, maintaining brain health is a comprehensive process that requires attention to nutrition, physical activity, sleep, stress management, cognitive training and social interaction. Bades for the brain can be a useful addition to a healthy lifestyle, but should not be considered the only solution. Before taking dietary supplements, be sure to consult a doctor to choose the right product and dosage, taking into account your individual characteristics and health status.