Dietary supplements to strengthen the memory and health of the brain

Dietary supplements to strengthen the memory and health of the brain: review, mechanisms of action, effectiveness and recommendations

I. Introduction to neuronutrients and cognitive health

1. Understanding cognitive function:

   • The cognitive function covers a wide range of mental processes, including memory (short-term, long-term, working, procedural, semantic, episodic), attention (selective, sustainable, distributed), executive functions (planning, organization, flexibility of thinking, inhibition), language (perception, products), visual-spatial skills (orientation, perception of depth).
   • The optimal cognitive function is necessary for effective training, solving problems, making solutions, social interaction and general quality of life.
   • A decrease in cognitive function can be caused by various factors, including age, genetics, lifestyle (diet, physical activity, sleep, stress), medical conditions (depression, anxiety, neurodegenerative diseases), head injuries and toxins.

2. The role of neuronutrients in cognitive health:

   • Neuronutrients are nutrients that are necessary for the normal functioning of the brain and nervous system. They play a key role in neurogenesis (the formation of new neurons), synaptic plasticity (strengthening and weakening of the connections between neurons), neurotransmissions (transmission of signals between neurons) and protection against oxidative stress and inflammation.
   • The main neuronutrients include vitamins (group B, C, D, E), minerals (magnesium, zinc, iron, selenium), omega-3 fatty acids, amino acids, antioxidants and various plant compounds (polyphenols, flavonoids).
   • A deficiency of neuronutrients can lead to a deterioration in cognitive functions, such as a decrease in memory, attention, concentration and speed of information processing.

3. Bad as a source of neuronutrients:

   • Biologically active additives (dietary supplements) are forage concentrates designed to supplement the diet. They are available in various forms, including tablets, capsules, powders and liquids.
   • Bades can be a useful source of neuronutrients for people who do not receive a sufficient amount of these substances from food, or have an increased need for them due to age, stress, diseases or other factors.
   • It is important to note that dietary supplements are not drugs and are not intended for the treatment or prevention of diseases. They should be used as an addition to a balanced diet and a healthy lifestyle, and not as their replacement.
   • Before you start taking dietary supplements, it is recommended to consult a doctor or a qualified specialist in the field of nutrition in order to evaluate potential risks and benefits, as well as determine the optimal dosage.

II. The main dietary supplements for strengthening the memory and health of the brain: review and mechanisms of action

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

   • The mechanism of action: DHA (non -zahexaenoic acid) is the main structural component of cell membranes of the brain, especially in the area of ​​synapses. It is necessary for optimal neurotransmissance, synaptic plasticity and neurogenesis. EPA (eicosapentaenoic acid) has anti -inflammatory properties and can protect the brain from oxidative stress.
   • Advantages for cognitive function: Improving memory, attention, information processing, executive functions. Reducing the risk of age -related decrease in cognitive functions and neurodegenerative diseases, such as Alzheimer’s disease. Improving the mood and reducing the symptoms of depression and anxiety.
   • Sources: Fish oil, krill oil, algae oil (for vegetarians).
   • Dosage: The recommended daily dose of DHA and EPA varies depending on individual needs, but usually ranges from 1 to 3 grams.
   • Side effects: In high doses, gastrointestinal disorders can cause, such as nausea, diarrhea and bloating. They can interact with anticoagulants, increasing the risk of bleeding.

2. B vitamins B (B1, B6, B9, B12):

   • The mechanism of action: B vitamins play an important role in the energy metabolism of the brain, the synthesis of neurotransmitters (serotonin, dopamine, norepinephrine), homocysteine ​​metabolism (amino acids, the high levels of which are associated with an increased risk of cardiovascular diseases and dementia).
   • Advantages for cognitive function: Improving memory, attention, concentration, mood. Reducing the risk of an age -related decrease in cognitive functions and dementia.
   • Sources: Meat, fish, eggs, dairy products, whole grain products, legumes, nuts, seeds, green leafy vegetables.
   • Dosage: The dosage of group B vitamins varies depending on a specific vitamin and individual needs.
   • Side effects: Usually well tolerated, but in high doses can cause side effects, such as nausea, diarrhea, redness of the skin and damage to nerves (especially with high doses of vitamin B6).

3. Magnesium:

   • The mechanism of action: Magnesium is involved in more than 300 enzymatic reactions in the body, including those that are important for the functioning of the brain. It regulates neurotransmission, synaptic plasticity and protection against oxidative stress.
   • Advantages for cognitive function: Improving memory, learning, mood, sleep. Reducing the risk of an age -related decrease in cognitive functions and neurodegenerative diseases. Reducing anxiety and depression.
   • Sources: Green sheet vegetables, nuts, seeds, legumes, whole grain products.
   • Dosage: The recommended daily dose of magnesium is from 310 to 420 mg for adults.
   • Side effects: In high doses can cause diarrhea, nausea and cramps in the abdomen. It can interact with some drugs.

4. Zinc:

   • The mechanism of action: Zinc plays an important role in neurotransmissance, synaptic plasticity and protection against oxidative stress. It is involved in the synthesis of the neurotrophic factor of the brain (BDNF), which contributes to the survival and growth of neurons.
   • Advantages for cognitive function: Improving memory, learning, attention. Reducing the risk of an age -related decrease in cognitive functions and neurodegenerative diseases. Improving mood.
   • Sources: Meat, seafood, nuts, seeds, legumes, whole grain products.
   • Dosage: The recommended daily dose of zinc is from 8 to 11 mg for adults.
   • Side effects: In high doses, it can cause nausea, vomiting, diarrhea and reduce immunity. It can interact with some drugs.

5. Creatine:

   • The mechanism of action: Creatine increases the reserves of phosphocratin in the brain, which is used for energy production (ATP). This can improve the energy metabolism of the brain and increase its resistance to stress.
   • Advantages for cognitive function: Improving memory, attention, information processing speed, especially in conditions of stress or fatigue. It can improve cognitive functions in vegetarians and vegans, who usually have a low level of creatine in the brain.
   • Sources: Meat, fish.
   • Dosage: Usually a dose of 3-5 grams per day is used.
   • Side effects: It is usually well tolerated, but in some cases it can cause fluid retention and gastrointestinal disorders.

6. Acetyl-L-carnitine (Alcar):

   • The mechanism of action: Alcar is a derivative of amino acids that transfers fatty acids to mitochondria, where they are used to produce energy. It also has antioxidant properties and can protect the brain from oxidative stress.
   • Advantages for cognitive function: Improving memory, attention, mood. Reducing the risk of an age -related decrease in cognitive functions and neurodegenerative diseases. It can improve cognitive functions in people with Alzheimer’s disease.
   • Sources: It is synthesized in the body, but can also come with food (meat).
   • Dosage: Usually a dose of 500-2000 mg per day is used.
   • Side effects: In high doses, gastrointestinal disorders can cause, such as nausea, diarrhea and bloating.

7. Phosphateidix (PS):

   • The mechanism of action: PS is a phospholipid, which is the main structural component of the cell membranes of the brain. It is necessary for the optimal neurotransmission, synaptic plasticity and neurogenesis.
   • Advantages for cognitive function: Improving memory, attention, information processing speeds. Reducing the risk of age -related decrease in cognitive functions. It can improve cognitive functions in people with Alzheimer’s disease.
   • Sources: Soybean beans, lecithin, fish.
   • Dosage: The dose of 100-300 mg per day is usually used.
   • Side effects: It is usually well tolerated, but in some cases it can cause gastrointestinal disorders.

8. Caffeine (in moderate quantities):

   • The mechanism of action: Caffeine blocks adenosine receptors in the brain, which leads to an increase in the activity of neurotransmitters, such as dopamine and norepinephrine. This can improve vigilance, concentration and mood.
   • Advantages for cognitive function: Improving attention, concentration, information processing speed. Reducing fatigue.
   • Sources: Coffee, tea, energy drinks, chocolate.
   • Dosage: Moderate caffeine consumption (up to 400 mg per day) is usually considered safe for most adults.
   • Side effects: In high doses, an alarm, insomnia, heartbeat and headache can cause anxiety.

9. Plant nootropics (extracts):

   • Ginkgo biloba: Improves blood circulation in the brain, has antioxidant properties. Improves memory and attention, especially in the elderly.
   • Ginseng: It has adaptogenic properties, reduces stress, improves mood and cognitive functions.
   • Bakopa Monyeri: Improves memory and training, has antioxidant and anti -inflammatory properties.
   • Rodiola pink: It has adaptogenic properties, reduces stress, improves mood and cognitive functions.
   • Kurkumin (from turmeric): It has antioxidant and anti -inflammatory properties, can improve memory and mood.

III. Scientific data on the effectiveness of dietary supplements for cognitive health

1. Omega-3 fatty acids:

   • Numerous studies have shown that the supplements of omega-3 fatty acids can improve cognitive functions in older people, especially those who have a moderate decrease in cognitive functions.
   • Some studies also have shown that the supplements of omega-3 fatty acids can improve cognitive functions in children and adolescents with attention deficiency and hyperactivity (ADHD).
   • Studies-analyzes have shown that the supplements of omega-3 fatty acids can reduce the risk of developing Alzheimer’s disease.

2. B vitamins B:

   • Studies have shown that the deficiency of B vitamins can lead to a deterioration in cognitive functions.
   • Some studies have shown that the additives of group B vitamins can improve cognitive functions in the elderly, especially those who have a deficiency of these vitamins.
   • Studies also showed that the additives of group B vitamins can reduce the level of homocysteine ​​in the blood, which is associated with an increased risk of cardiovascular disease and dementia.

3. Magnesium:

   • Studies have shown that magnesium deficiency can lead to a deterioration in cognitive functions.
   • Some studies have shown that magnesium additives can improve memory and training.
   • Animal studies have shown that magnesium can protect the brain from damage caused by oxidative stress.

4. Zinc:

   • Studies have shown that zinc deficiency can lead to a deterioration in cognitive functions.
   • Some studies have shown that zinc supplements can improve memory and attention.
   • Animal studies have shown that zinc can protect the brain from damage caused by oxidative stress.

5. Creatine:

   • Studies have shown that creatine supplements can improve cognitive functions, especially in stress or fatigue.
   • Some studies have shown that creatine supplements can improve cognitive functions in vegetarians and vegans.

6. Acetyl-L-carnitine (Alcar):

   • Some studies have shown that Alcar additives can improve memory and attention.
   • Studies have shown that Alcar can improve cognitive functions in people with Alzheimer’s disease.

7. Phosphateidix (PS):

   • Some studies have shown that PS additives can improve memory and attention.
   • Studies have shown that PS can improve cognitive functions in people with Alzheimer’s disease.

8. Plant nootropics:

   • Many studies have shown that plant nootropics, such as ginkgo biloba, ginseng, Monieri Bakop and Rodiol Pink, can improve cognitive functions.
   • However, additional studies are needed to confirm the effectiveness of these plant nootropics and determine the optimal dosages.

IV. Factors affecting the effectiveness of dietary supplements for cognitive health

1. Individual characteristics of the body:

   • Age: The effectiveness of dietary supplements may differ in people of different ages. For example, dietary supplements that improve blood circulation in the brain can be more effective for the elderly in whom blood circulation is reduced.
   • Genetics: Genetic factors can affect the assimilation and metabolism of neuronutrients, as well as susceptibility to their effects.
   • Health status: the presence of certain diseases, such as a deficiency of vitamins or minerals, can affect the effectiveness of dietary supplements.
   • Life: diet, physical activity, sleep and stress can affect cognitive functions and dietary supplements.

2. Quality and composition of dietary supplements:

   • Cleanliness and safety: it is important to choose dietary supplements from reliable manufacturers that guarantee the cleanliness and safety of their products.
   • Dosage: The effectiveness of dietary supplements depends on the dosage. It is necessary to observe the recommended dosages indicated on the packaging or recommended by the doctor.
   • Form of release: The form of producing dietary supplements can affect its digestibility. For example, some vitamins are better absorbed in the form of lipos.
   • Synergyism: a combination of several neuronutrients can be more effective than taking one neuronutrient.

3. Interaction with other drugs:

   • Some dietary supplements can interact with drugs by changing their effectiveness or causing side effects.
   • Before taking dietary supplements, you need to consult a doctor, especially if you take any drugs.

V. Recommendations for the use of dietary supplements to strengthen memory and brain health

1. Consultation with a doctor:

   • Before taking dietary supplements, it is necessary to consult a doctor or a qualified specialist in the field of food.
   • The doctor will be able to evaluate your individual needs, determine potential risks and benefits, as well as recommend the optimal dosage.

2. The choice of high -quality dietary supplements:

   • Choose dietary supplements from reliable manufacturers that guarantee the cleanliness and safety of their products.
   • Pay attention to the certification of dietary supplements.
   • Read the reviews of other users about dietary supplements.

3. Dosage compliance:

   • Follow the recommended dosages indicated on the packaging or recommended by the doctor.
   • Do not exceed the recommended dosage, as this can lead to side effects.

4. Reception of dietary supplements combined with a healthy lifestyle:

   • Bades should be used as an addition to a balanced diet and a healthy lifestyle, and not as their replacement.
   • Adhere to a healthy diet rich in fruits, vegetables, whole grain products, low -fat protein and healthy fats.
   • Physical exercises regularly.
   • Domest.
   • Manage stress.
   • Support for active mental activity.

5. Monitoring of efficiency and side effects:

   • Carefully follow your well -being after the start of admission of dietary supplements.
   • If you notice any side effects, stop taking the dietary supplement and consult your doctor.
   • Evaluate the effectiveness of dietary supplements in a few weeks or months of admission.

VI. Alternative approaches to strengthening memory and health of the brain

1. Healthy nutrition:

   • Mediterranean diet: rich in fruits, vegetables, whole grain products, olive oil, fish and nuts.
   • Mind diet: a combination of elements of the Mediterranean diet and diet Dash, aimed at maintaining brain health.
   • Products rich in antioxidants: berries, green leafy vegetables, dark chocolate.
   • Products rich in omega-3 fatty acids: fish, nuts, seeds.

2. Physical activity:

   • Regular physical exercises improve blood circulation in the brain, stimulate neurogenesis and reduce the risk of an age -related decrease in cognitive functions.
   • It is recommended to engage in aerobic exercises (running, swimming, cycling) at least 150 minutes a week.
   • Power training and balance exercises are also useful.

3. Mental activity:

   • Regular mental activity stimulates the brain and supports cognitive functions.
   • Solution of puzzles, reading, learning new languages, playing musical instruments.
   • Training in new skills.
   • Communication with other people.

4. Stress management:

   • Chronic stress can negatively affect cognitive functions.
   • Meditation, yoga, breathing exercises.
   • Conducting time in nature.
   • Hobbies and hobbies.

5. Full dream:

   • The lack of sleep can lead to a deterioration in memory, attention and concentration.
   • Try to sleep 7-8 hours a day.
   • Observe sleep mode.
   • Create comfortable sleeping conditions.

VII. Conclusion: Prospects and future research

Studies in the field of neuronutrients and cognitive health are ongoing. Future research will be directed to:

• The study of the mechanisms of the action of dietary supplements at the molecular level.
• Determination of optimal dosages and combinations of dietary supplements for different groups of people.
• Development of new dietary supplements aimed at improving specific cognitive functions.
• The study of the effect of dietary supplements on the prevention and treatment of neurodegenerative diseases.

Information in this article is intended only for familiarization and should not be considered as a replacement for consultation with a doctor. Before taking any dietary supplements, it is necessary to consult a doctor.