Overview of dietary supplement to improve cognitive functions

A review of dietary supplement to improve cognitive functions: scientific analysis and practical recommendations

Section 1: Fundamentals of cognitive functions and their deterioration

Cognitive functions are complex mental processes through which we perceive, process, save and use information. They cover a wide range of abilities, including attention, memory, language, spatial thinking, executive functions (planning, making solutions, solving problems) and the speed of information processing. These functions are vital for everyday activity, academic performance, professional success and general quality of life.

1.1 components of cognitive functions:

• Attention: The ability to concentrate on specific information and ignore distracting factors. It includes sustainable attention (the ability to maintain concentration for a long time), selective attention (the ability to focus on specific information, despite distracting factors) and divided attention (the ability to perform several tasks at the same time).
• Memory: The ability to encode, store and extract information. Distinguish between short -term memory (holding information for several seconds or minutes), working memory (holding and manipulating information for tasks) and long -term memory (storage of information for a long time). Long -term memory includes declarative memory (facts and events) and procedural memory (skills and habits).
• Language: The ability to understand and use the language for communication. It includes understanding of speech, the pronunciation of words, grammar and vocabulary.
• Spatial thinking: The ability to perceive and manipulate spatial relations. Includes visualization, orientation in space and navigation.
• Executive functions: A set of cognitive processes that allow us to plan, organize, make solutions, solve problems and control our behavior. Include cognitive flexibility (the ability to switch between tasks), inhibition (the ability to suppress impulsive reactions) and planning (the ability to develop and implement plans to achieve goals).
• Information processing speed: The speed with which we can perceive, process and respond to information. Important for the implementation of many cognitive tasks, especially in conditions of limited time.

1.2 Factors affecting the deterioration of cognitive functions:

Cognitive functions can deteriorate with age, as well as under the influence of various factors, including:

• Age: Natural aging can lead to a decrease in cognitive functions, especially after 60 years. This is due to changes in the brain, such as a decrease in brain volume, a decrease in the number of neurons and a deterioration in synaptic transmission.
• Genetics: A genetic predisposition can play a role in the development of cognitive disorders, such as Alzheimer’s disease.
• Life: An unhealthy lifestyle, such as improper nutrition, lack of physical activity, smoking and alcohol abuse, can negatively affect cognitive functions.
• Medical conditions: Some medical conditions, such as cardiovascular diseases, diabetes, hypertension, stroke, depression and anxiety, can lead to cognitive impairment.
• Head injuries: Head injuries, especially repeating, can damage the brain and cause cognitive problems.
• Lack of sleep: The lack of sleep can negatively affect attention, memory and other cognitive functions.
• Stress: Chronic stress can worsen cognitive functions, especially executive functions.
• The effects of toxins: The effect of toxins, such as lead and mercury, can damage the brain and cause cognitive impairment.
• Lack of vitamins and minerals: The deficiency of some vitamins and minerals, such as vitamin B12, folic acid and iron, can negatively affect cognitive functions.

Section 2: Bad to improve cognitive functions: review and scientific data

Currently, there are many dietary supplements on the market, which are positioned as means for improving cognitive functions. However, it is important to note that the effectiveness of many of these dietary supplements has not been proven by scientific research, and some may have side effects. Before taking any dietary supplement, you need to consult a doctor.

2.1 Nootropes:

Nootropics are a class of substances that are claimed to improve cognitive functions, especially memory, training and attention. Some nootropics, such as piracetams, are prescription drugs, while others, such as choline and creatine, are available as dietary supplements.

• Piracetam: Piracetam is one of the first nootropics developed. It is believed to improve cognitive functions, increasing blood flow to the brain and improving synaptic transmission. However, evidence of its effectiveness is limited, and some studies have not shown a significant improvement in cognitive functions. Piracetam can cause side effects, such as headache, anxiety and insomnia.
• Kholin: Kholin is a nutrient necessary for the production of acetylcholine, a neurotransmitter that plays an important role in memory, training and attention. Kholin is found in foods such as eggs, liver and soybeans. Some studies have shown that taking choline additives can improve cognitive functions, especially in people with choline deficiency. However, additional studies are needed to confirm these results.
• Alfa-GFH (Alfa-Glycerylphosphereholin): This is a form of choline, which is believed to more effectively increase the level of acetylcholine in the brain. Some studies have shown that alpha coronet can improve cognitive functions, especially in the elderly with cognitive impairment.
• CDF-Holin (Citicolin): Another form of choline, which is believed to improve cognitive functions, increasing the level of dopamine and norepinephrine in the brain. Some studies have shown that the Central House of Artists can improve memory, attention and executive functions.
• Creatine: Creatine is an amino acid that is contained in the muscles and brain. He plays an important role in energy exchange. Some studies have shown that taking creatine additives can improve cognitive functions, especially memory and attention. Creatine is considered safe for most people, but can cause side effects, such as bloating and water delay.

2.2 Plant extracts:

Some plant extracts, such as ginkgo biloba, ginseng and Bakop Monier, are traditionally used to improve cognitive functions.

• Ginkgo biloba: Ginkgo biloba is an extract of ginkgo wood leaves. It is believed to improve cognitive functions, increasing blood flow to the brain and with antioxidant properties. Some studies have shown that ginkgo bilobe can improve memory and attention, especially in older people with cognitive impairment. However, other studies did not show a significant improvement in cognitive functions. Ginkgo bilobe can interact with some drugs such as anticoagulants, and can cause side effects, such as headache, stomach disorder and bleeding.
• Ginseng: Ginseng is a plant that is traditionally used in Chinese medicine to improve cognitive functions, increase energy and reduce stress. Some studies have shown that ginseng can improve the memory, attention and speed of information processing. However, additional studies are needed to confirm these results. Ginseng can cause side effects, such as insomnia, anxiety and headache.
• Bacopa Monnieri: Bakop Monier is a plant that is traditionally used in Ayurvedic medicine to improve memory, learning and attention. Some studies have shown that Bakop Monier can improve memory, especially in the elderly. However, additional studies are needed to confirm these results. Bakop Monier can cause side effects, such as stomach disorder and dry mouth.
• Rodiola pink: Adaptogen, which can help reduce stress and improve cognitive functions in conditions of stress. Studies show the potential in improving attention and mental performance.
• Turmeric (curcumin): It has antioxidant and anti -inflammatory properties that can be useful for brain health. Kurkumin can help improve memory and mood.
• Ashwaganda: Adaptogen used in Ayurvedic medicine. It can help reduce stress, anxiety and improve cognitive functions.

2.3 Vitamins and minerals:

Some vitamins and minerals play an important role in cognitive functions. The deficiency of these nutrients can lead to cognitive disorders.

• Vitamin B12: Vitamin B12 is necessary for the health of the nervous system and the formation of red blood cells. Vitamin B12 deficiency can lead to cognitive impairment, such as memory loss, confusion and depression. Vitamin B12 is contained in foods such as meat, fish, eggs and dairy products. People who adhere to a vegetarian or vegan diet may need to receive vitamin B12 additives.
• Folic acid: Folic acid is necessary for the health of the nervous system and the formation of red blood cells. Folic acid deficiency can lead to cognitive disorders, such as memory loss and depression. Folic acid is found in foods such as green leafy vegetables, legumes and enriched cereals.
• Omega-3 fatty acids: Omega-3 fatty acids are important components of cell membranes in the brain. They play an important role in cognitive functions, such as memory and training. Omega-3 fatty acids are found in foods such as fatty fish, nuts and seeds. Some studies have shown that taking Omega-3 fatty acids can improve cognitive functions, especially in older people with cognitive impairment.
• Vitamin D: It is necessary for the health of bones, but can also play a role in brain health. Vitamin D deficiency is associated with an increased risk of cognitive impairment.
• Iron: It is necessary to transfer oxygen to the brain. Iron deficiency can lead to fatigue, a decrease in concentration of attention and memory worsening.
• Magnesium: It is important for many body functions, including brain health. It can help improve memory and training.
• Zinc: It is necessary for many enzymatic reactions in the brain. Zinc deficiency can lead to cognitive disorders.

2.4 Other dietary supplements:

There are many other dietary supplements that are positioned as means to improve cognitive functions. However, evidence of their effectiveness is often limited or contradictory.

• L-theanine: L-theanine is an amino acid that is contained in green tea. It is believed to help relax and improves attention. Some studies have shown that L-theanine can improve cognitive functions, especially in combination with caffeine.
• Caffeine: Caffeine is a stimulant contained in coffee, tea and energy drinks. It can improve attention, concentration and reaction rate. However, caffeine can cause side effects, such as anxiety, insomnia and headache.
• Melatonin: Melatonin is a hormone that regulates the dream. Some studies have shown that taking melatonin additives can improve sleep and cognitive functions in people with sleep disorders.
• Phosphateidix (PS): Phospholipid, which is an important component of cell membranes in the brain. Studies show the potential in improving memory, attention and mood, especially in the elderly.
• N-Acetylcistein (NAC): An antioxidant that can help protect the brain from damage. Studies show the potential in improving cognitive functions in some mental disorders.
• Pycnogenol: Pine bark extract, which has antioxidant and anti -inflammatory properties. It can help improve memory, attention and executive functions.

Section 3: risks and side effects of dietary supplements

It is important to remember that dietary supplements are not adjusted as strictly as medicines. This means that the quality, safety and effectiveness of dietary supplements can vary. Some dietary supplements may contain ingredients that are not indicated on the label, or can be polluted by harmful substances. In addition, dietary supplements can interact with medicines and cause side effects.

3.1 risks associated with dietary supplements:

• Insufficient regulation: Bades are not regulated as strictly as medicines, which means that the quality, safety and effectiveness of dietary supplements can vary.
• Incorrect marking: Some dietary supplements may contain ingredients that are not indicated on the label, or can be polluted by harmful substances.
• Interactions with drugs: Bades can interact with medicines and cause side effects.
• Side effects: Some dietary supplements can cause side effects, such as headache, stomach disorder, anxiety and insomnia.
• Lack of scientific evidence: The effectiveness of many dietary supplements has not been proved by scientific research.
• Inappropriate dosages: Recommendations for dosage of dietary supplements are often unreliable, and taking too much dose can be dangerous.

3.2 side effects of specific dietary supplements:

• Ginkgo biloba: Headache, stomach disorder, bleeding.
• Ginseng: Insomnia, anxiety, headache.
• Bakopa Monica: Disorder of the stomach, dry mouth.
• Caffeine: Anxiety, insomnia, headache, rapid heartbeat.
• Piracetam: Headache, anxiety, insomnia.
• Creatine: Bloating, water delay.

3.3 Precaution measures when receiving dietary supplements:

• Consult a doctor: Before taking any dietary supplements, you need to consult a doctor, especially if you have any medical conditions or take any medication.
• Choose reliable brands: Choose dietary supplements from reliable brands that have a good reputation and conduct independent tests of their products.
• Read the labels: Read the labels carefully and follow the dosage instructions.
• Start with a low dose: Start with a low dose and gradually increase it, if necessary.
• Follow your condition: Follow your condition and stop taking dietary supplements if you have any side effects.
• Tell your doctor: Tell your doctor about all the dietary supplements you accept.

Section 4: Alternative methods for improving cognitive functions

In addition to dietary supplements, there are many other methods that can help improve cognitive functions. These methods are often safer and more effective than taking dietary supplements.

4.1 Life:

• Healthy nutrition: Proper nutrition, rich in fruits, vegetables, whole grain products and low -fat protein, can help improve cognitive functions. Avoid processed products, sweet drinks and trans fats.
• Physical activity: Regular physical activity can help improve blood flow to the brain and improve cognitive functions. Try to engage in physical exercises of moderate intensity of at least 150 minutes a week.
• Sufficient sleep: A sufficient sleep is necessary for cognitive functions. Try to sleep at least 7-8 hours a day.
• Stress management: Chronic stress can worsen cognitive functions. Find the ways of managing stress, such as meditation, yoga or walking in nature.
• Refusal of smoking and abuse of alcohol: Smoking and alcohol abuse can negatively affect cognitive functions.

4.2 Cognitive training:

• Games for the brain: Games for the brain, such as Sudoku, crosswords and puzzles, can help improve cognitive functions, such as memory, attention and speed of information processing.
• Training in new skills: Teaching new skills, such as playing a musical instrument, learning a foreign language or art lesson, can help improve cognitive functions.
• Reading: Reading books and articles can help improve the vocabulary, understanding of the read and cognitive functions.
• Socialization: Socialization with other people can help improve cognitive functions and reduce the risk of cognitive impairment.

4.3 Meditation and awareness:

• Meditation: Meditation can help improve attention, concentration and cognitive functions.
• Awareness: Awareness is the practice of being in the present moment and awareness of your thoughts, feelings and sensations. Awareness can help improve attention, concentration and cognitive functions.

4.4 Therapy:

• Cognitive-behavioral therapy (KPT): KPT can help people with cognitive impairment, such as depression and anxiety, improve their cognitive functions.
• Rehabilitation: Cognitive rehabilitation can help people who have undergone head injuries or stroke, restore their cognitive functions.

Section 5: Recommendations for the choice and use of dietary supplements to improve cognitive functions

If you consider the possibility of taking dietary supplement to improve cognitive functions, it is important to follow these recommendations:

1. Consult a doctor: Discuss with the doctor your goals and fears about cognitive functions. The doctor can conduct an examination to exclude any medical conditions that can cause cognitive disorders, and can give recommendations on the most suitable treatment options, including dietary supplements.
2. Determine your needs: Determine what cognitive functions you want to improve. For example, if you have problems with memory, you can consider the possibility of receiving a dietary supplement, which, as shown, improves memory.
3. Conduct a study: Conduct a study to learn more about various dietary supplements, which are allegedly improved by cognitive functions. Check out scientific research to learn more about the effectiveness and safety of these dietary supplements.
4. Choose reliable brands: Choose dietary supplements from reliable brands that have a good reputation and conduct independent tests of their products.
5. Read the labels: Read the labels carefully and follow the dosage instructions.
6. Start with a low dose: Start with a low dose and gradually increase it, if necessary.
7. Follow your condition: Follow your condition and stop taking dietary supplements if you have any side effects.
8. Be realistic: Do not expect dietary supplements miraculously improve your cognitive functions. Bades can be useful, but they are not a replacement for a healthy lifestyle and cognitive training.
9. Combine with other strategies: Use dietary supplements combined with other strategies for improving cognitive functions, such as healthy nutrition, physical activity, sufficient sleep, stress management and cognitive training.
10. Regularly evaluate the effectiveness: Regularly evaluate the effectiveness of the dietary supplements that you accept. If you do not see an improvement in your cognitive functions after several weeks or months of admission of dietary supplements, it may be worthwhile to stop taking it.

Section 6: Promising research in the field of cognitive improvements

The science of cognitive improvements is constantly developing. Researchers study new and innovative ways to improve cognitive functions, including:

• Development of new dietary supplements: Researchers are developing new dietary supplements, which are expected to be more effective and safe to improve cognitive functions.
• Using brain stimulation: Brain stimulation, such as transcranial magnetic stimulation (TMS) and transcranial stimulation with direct current (TSPT), can help improve cognitive functions.
• Development of cognitive training programs: Researchers develop cognitive training programs that are specially designed to improve certain cognitive functions.
• Using genetic therapy: Gene therapy can be used to improve cognitive functions by changing genes that play a role in cognitive processes.
• Study of the effect of intestinal microbioma on cognitive functions: Scientists study the relationship between the intestinal microbioma and the health of the brain, suggesting that the modulation of the microbioma can improve cognitive functions.
• Development of neuro interfaces: Neuro interfaces are developed that can directly interact with the brain, allowing you to improve cognitive functions and even restore lost abilities.

These promising studies open up new opportunities for improving cognitive functions and the treatment of cognitive impairment. It is important to monitor the development of science in this area and be aware of new discoveries and developments.