Dietary supplement to improve memory with ginkgo bilob

Dietary supplement to improve memory with ginkgo biloba: full guidance for choosing, applying and effectiveness

Section 1: Ginkgo Biloba: Ancient wisdom for modern memory

1. 1 The history and origin of the ginkgo biloba:

   Ginkgo Biloba is a relict tree whose history has more than 270 million years. This species, sometimes called the “living fossil”, survived the glacial periods and significant changes in the climate, retaining its unique properties. The homeland of Ginkgo is China, where it has been traditionally used in medicine for millennia. The first references to its healing properties are found in ancient Chinese texts, dated 2800 BC. Ginkgo leaves were used to treat asthma, cough, improving blood circulation and strengthening of memory. In Japan and Korea, Ginkgo also has a long history of use in traditional medicine. Ginkgo came to Europe and North America in the XVIII century, where he was first used as a decorative plant, and then, with the development of scientific research, its healing properties were confirmed and began to be used in modern medicine. Ginkgo stability to environmental pollution and radiation made it a symbol of hope and longevity. Today, ginkgo biloba is cultivated in many countries of the world for use in the pharmaceutical and cosmetic industry. Its leaves are collected and treated to extract active substances, which are part of various drugs and dietary supplements. The history of the ginkgo biloba is the history of survival, adaptation and healing properties that humanity has revealed for itself for millennia.

2. 2 Active components and mechanism of action:

   The key active components of the ginkgo biloba are flavonoid glycosides (in particular, quercetin, campfire and isoramnetine) and terpenlactones (gingolides a, b, C and bilobalide). These substances have a synergistic effect and have a comprehensive effect on the body.

   • Flavonoid glycosides: They have powerful antioxidant properties, protecting the brain cells from damage by free radicals. Free radicals are unstable molecules that are formed in the process of metabolism and can damage cell structures, causing oxidative stress. Oxidative stress plays an important role in the development of age -related changes in the brain, such as a deterioration in memory and cognitive functions. Flavonoids neutralize free radicals, preventing cell damage and reducing inflammation. They also improve blood microcirculation in the brain, providing cells with oxygen and nutrients. In addition, flavonoids have vasodilating effects, expanding blood vessels and improving blood flow. Some studies show that flavonoids can improve neuroplasticity, the ability of the brain to form new connections and adapt to changes.
   • Terpenlactons (gingolides and bilobalide): Affect the rheological properties of blood, reducing its viscosity and improving microcirculation. Gingolides have an anti -aggregate effect, preventing platelets and blood clots. This is especially important for improving the blood supply to the brain, since blood clots can block blood vessels and cause ischemia. Bilobalide has neuroprotective properties, protecting neurons from damage during hypoxia (lack of oxygen) and ischemia. He also modulates the activity of neurotransmitters, such as glutamate and acetylcholine, which play an important role in learning and memory processes. Bilobalide improves energy metabolism in brain cells, increasing their resistance to stress and improving cognitive functions. He can also have an antidepressant effect, improving mood and reducing anxiety.

   In general, the mechanism of action of the ginkgo biloba includes:

   • Improving blood circulation: The expansion of blood vessels and a decrease in blood viscosity improve blood supply to the brain and other organs.
   • Antioxidant protection: Neutralization of free radicals and cell protection from oxidative stress.
   • Neuroprotection: Protection of neurons from damage during hypoxia, ischemia and other harmful effects.
   • Modulation neurotransmitters: Influence on the activity of neurotransmitters involved in learning and memory processes.
   • Improving energy metabolism: Improving the energy efficiency of brain cells.

   These mechanisms together contribute to the improvement of cognitive functions, memory, concentration of attention and the general condition of the brain.

3. 3 Scientific research on the effectiveness of ginkgo bilobe to improve memory:

   The effectiveness of ginkgo bilobe to improve memory and cognitive functions has been actively studied for several decades. The research results are ambiguous, but generally indicate the potential benefits of ginkgo bilobe for certain groups of people.

   • Positive results: Some studies have shown that ginkgo bilobe can improve memory, concentration and speed of thinking in older people with age -related deterioration of cognitive functions or Alzheimer’s disease. For example, a meta analysis of several clinical trials published in the journal Journal of Alzheimer’s Disease showed that ginkgo bilobe can be effective for improving cognitive functions in dementia patients. Other studies have shown that ginkgo bilobe can improve the memory and concentration of attention in healthy people, especially in conditions of stress or increased mental stress. There is also evidence that ginkgo bilobe can improve the blood supply to the brain and reduce the symptoms of dizziness and noise in the ears associated with circulatory disorders.

   • Negative results: Some large clinical trials have not revealed the significant benefits of ginkgo bilobe for the prevention of dementia or improve cognitive functions in healthy elderly people. For example, the study “Ginkgo EvalUation of Memory (GEM)”, published in the journal “JAMA”, did not show that Ginkgo Biloba reduces the risk of developing dementia or Alzheimer’s disease. Other studies also did not reveal the significant effect of ginkgo biloba on cognitive functions in healthy people of middle age.

   • Factors affecting the results: Differences in research results can be associated with various factors, such as:

     • Dosage and duration of the reception: The effectiveness of ginkgo bilobe can depend on the dosage and duration of taking the drug. Most studies use dosages from 120 to 240 mg of ginkgo biloba extract per day, and the duration of the reception is several months.
     • Extract quality: The quality of the ginkgo biloba extract can vary depending on the manufacturer and the processing method. It is important to choose standardized extracts containing a certain amount of active components (flavonoid glycosides and terpenlactones).
     • The health status of participants: The effectiveness of ginkgo biloba may depend on the health status of the research participants. For example, ginkgo bilobe can be more effective for people with existing cognitive impairment than healthy people.
     • Research methodology: Differences in the research methodology, such as the criteria for including participants, methods for assessing cognitive functions and statistical methods of analysis, can affect the results.

   In general, scientific data on the effectiveness of ginkgo bilobe to improve memory and cognitive functions remain contradictory. Some studies show that ginkgo bilobe can be useful for elderly people with age -related deterioration of cognitive functions or dementia, as well as for healthy people in conditions of stress or increased mental stress. However, other studies did not reveal the significant benefits of ginkgo bilobe for the prevention of dementia or improve cognitive functions in healthy people. Further research is needed to determine the optimal dosage, duration of admission and target groups for the use of ginkgo bilobe.

Section 2: Choosing a dietary supplement with ginkgo biloba: what to pay attention to

2. 1 Output forms (tablets, capsules, liquid extracts):

   Ginkgo biloba is available in various forms of release, each of which has its own advantages and disadvantages:

   • Tablets: They usually contain a dry ginkgo biloba extract. Advantages: ease of dosing, long shelf life, relatively low cost. Disadvantages: may contain excipients (fillers, binders, dyes) that can cause allergic reactions in some people. The speed of absorption of active substances may be lower than that of other forms of release.
   • Capsules: Contain a powder or liquid extract of ginkgo biloba in a gelatin or plant membrane. Advantages: ease of dosing, protecting active substances from environmental exposure, faster absorption than tablets. Disadvantages: can contain gelatin, which is not suitable for vegetarians and vegans. The cost can be higher than that of tablets.
   • Liquid extracts: They are an alcohol or glycerin solution of an extract of ginkgo bilobus. Advantages: quick absorption, dosing ease (especially for people who have difficulty swallowing tablets or capsules), the ability to add to drinks or food. Disadvantages: may contain alcohol that is not suitable for some people (for example, pregnant women, children, people with liver diseases). They can have a specific taste and smell. Shelf life can be shorter than other forms of release.

   When choosing a form of release, the following factors must be taken into account:

   • Individual preferences: It is more convenient for some people to take pills, others – capsules, the third – liquid extracts.
   • The presence of allergies or intolerance: It is necessary to pay attention to the composition of the dietary supplement and avoid products containing allergens or substances that can cause intolerance.
   • Health status: People with certain diseases (for example, liver diseases, alcohol dependence) should avoid liquid extracts containing alcohol.
   • Dosage convenience: It is necessary to choose the form of release, which allows you to conveniently and accurately dose the drug.
   • Price: The cost of various forms of release may vary significantly.

3. 2 Standardization of extract (content of flavonoids and terpenlactones):

   The most important criterion for choosing a dietary supplement with ginkgo biloba is the standardization of the extract. This means that the manufacturer guarantees the content of a certain amount of active components (flavonoid glycosides and terpenlactones) in each dose of the drug. Standardization ensures the constancy of the quality and efficiency of dietary supplements.

   • Flavonoid glycosides: The recommended content of flavonoid glycosides is 24% of the total mass of the extract. Flavonoids are responsible for antioxidant and vasodilating properties of ginkgo bilobe. They protect brain cells from damage by free radicals and improve blood circulation.
   • Terpenlactons (gingolides and bilobalide): The recommended content of terpenlactones is 6% of the total mass of the extract. Tornlactones improve the rheological properties of blood, prevent blood clots and have neuroprotective properties. They protect neurons from damage during hypoxia and ischemia.

   When choosing a dietary supplement, you need to pay attention to the label and look for information about the standardization of the extract. If the manufacturer does not indicate the content of flavonoids and terpenlactons, this may indicate a low quality of the product. It is recommended to choose dietary supplements from well -known and trusted manufacturers that guarantee the quality and standardization of the extract.

4. 3 Dosage and reception mode:

   The dosage of ginkgo biloba depends on the form of release, the concentration of extract and individual needs. The usually recommended dose is from 120 to 240 mg of ginkgo biloba extract per day, divided into two or three receptions. It is important to follow the manufacturer’s instructions and not exceed the recommended dose.

   • The initial dose: It is recommended to start taking a low dose (for example, 60 mg twice a day) and gradually increase it to the recommended to evaluate the tolerance of the drug and avoid side effects.
   • Duration of admission: To achieve a noticeable effect of ginkgo bilobe, at least 4-6 weeks should be taken. The optimal duration of admission can vary depending on individual needs and health status. It is recommended to consult a doctor to determine the optimal dosage and duration of admission.
   • Reception mode: It is recommended to take ginkgo biloba while eating to improve the absorption of active components. It is important to observe the regularity of the reception and not to miss the dose.
   • Individual factors: The dosage of ginkgo bilobe can be adjusted depending on age, weight, health and the presence of concomitant diseases. Older people and people with liver or kidney diseases may require a lower dose.

   Before taking the ginkgo biloba, you need to consult a doctor in order to make sure that there are no contraindications and choose the optimal dosage and reception mode.

5. 4 Manufacturer and certification (GMP, ISO):

   The choice of dietary supplement from a reliable manufacturer with a good reputation is an important factor for ensuring the quality and safety of the product. It is recommended to choose dietary supplements from manufacturers who have certification GMP (Good Manufacturing Practice) and ISO (International Organization for Standardization).

   • GMP (Good Manufacturing Practice): GMP certification guarantees that the manufacturer compares strict quality standards at all stages of production, from the purchase of raw materials to packaging and storing finished products. The GMP includes the requirements for the purity of raw materials, staff qualifications, the sanitary condition of equipment and premises, quality control and documentation.
   • ISO (International Organization for Standardization): ISO certification confirms that the manufacturer has introduced a quality management system that meets international standards. ISO includes requirements for planning, organization, control and improvement of production processes.

   The presence of GMP and ISO certification indicates that the manufacturer is seriously related to the quality of its products and seeks to ensure consumer safety. When choosing a dietary supplement, it is necessary to pay attention to the availability of these certificates on the package or in the accompanying documentation. It is also recommended to get acquainted with consumer reviews about the manufacturer and its products on the Internet.

6. 5 Composition (the presence of additional ingredients):

   The Badov with ginkgo bilobe may include additional ingredients, such as vitamins, minerals, other plant extracts or amino acids. Some of these ingredients can enhance the effect of ginkgo bilobe or have additional useful effects. However, it is necessary to take into account the possibility of interaction between ginkgo biloba and other ingredients, as well as the presence of allergies or intolerance to any dieters.

   • B vitamins B: B vitamins (especially B1, B6 and B12) play an important role in maintaining the health of the nervous system and cognitive functions. They participate in the metabolism of neurotransmitters, energy exchange and formation of the myelin shell of nerve fibers. The addition of group B vitamins to dietary supplements with ginkgo biloba can enhance its effect and concentration of attention.
   • Magnesium: Magnesium is an important mineral that is involved in the regulation of the nervous system, muscle function and energy metabolism. Magnesium deficiency can lead to a deterioration in memory, concentration of attention and mood. Adding magnesium to dietary supplements with ginkgo biloba can improve its effectiveness.
   • Gotted Circle: Gotha asiatica is a plant that is traditionally used in Ayurvedic medicine to improve memory and cognitive functions. Gotha Cola contains active substances that stimulate blood circulation in the brain, protect neurons from damage and improve neuroplasticity. The combination of ginkgo biloba and Gotu Kola can have a synergistic effect for memory and concentration.
   • Montonnier Bacofe: Bacopa Monnieri is a plant that is also traditionally used in Ayurvedic medicine to improve memory and cognitive functions. Bacopa Monnieri contains active substances that improve neurotransmission, protect neurons from damage and improve neuroplasticity. The combination of ginkgo biloba and Bacopa Monnieri can have a synergistic effect in memory and training.
   • L-lutamine: L-lutamine is an amino acid that is an important source of energy for brain cells. L-lutamine also participates in the synthesis of neurotransmitters, such as glutamate and GABA. Adding L-lutamine to dietary supplements with ginkgo biloba can improve its effect and concentration.

   When choosing a dietary supplement with ginkgo biloba, it is necessary to carefully study the composition and take into account the possibility of interaction between various ingredients. If you have an allergy or intolerance to any components of dietary supplements, it is necessary to avoid taking it. It is also recommended to consult a doctor before taking a dietary supplement containing several active ingredients.

Section 3: Reception Rules and possible side effects

3. 1 Recommended doses and duration of the course:

   As noted earlier, the recommended dose of the ginkgo biloba extract is usually from 120 to 240 mg per day, divided into two or three doses. It is important to start with a lower dose to evaluate individual tolerance. The duration of the course can vary, but to evaluate effectiveness, it is required to take ginkgo biloba for at least 4-6 weeks. Long courses (several months) can be more effective, especially for people with chronic cognitive impairment. However, after a long course, it is recommended to take a break to avoid getting used and reducing effectiveness. The doctor can help determine the optimal dose and duration of the course, based on individual needs and health status.

4. 2 Interaction with other drugs:

   Ginkgo bilobe can interact with some drugs, which can lead to increased or weakening of their effect, as well as to increase the risk of side effects. It is important to inform the doctor about all drugs taken, including over -the -counter drugs and dietary supplements, before taking ginkgo bilobe.

   • Anticoagulants and anti -agents: The ginkgo bilobe has anti -aggregate properties, that is, it reduces the ability of platelets to slip. With simultaneous intake with anticoagulants (for example, warfarin) or anti -signs (for example, aspirin, clopidogrem), the risk of bleeding may increase. Caution must be observed and blood coagulation indicators regularly control.
   • Nonsteroidal anti -inflammatory drugs (NSAIDs): With simultaneous reception with NSAIDs (for example, ibuprofen, in propoxenia), the risk of gastrointestinal bleeding may increase. Caution must be observed and avoiding a long simultaneous administration.
   • Monoaminoxidase Ingibitory (Had): The ginkgo bilobe can interact with the IMAO (for example, phenelsin, trailcypromine) used to treat depression, which can lead to an increase in blood pressure. Simultaneous administration should be avoided.
   • Offidiabetic drugs: Ginkgo bilobe can affect the level of glucose in the blood. People with diabetes taking antidiabetic drugs (for example, metformin, glibenclamide) need to carefully monitor the level of glucose in the blood and consult a doctor to adjust the dose of drugs.
   • Anticonvulsants: In rare cases, ginkgo bilobe can reduce the effectiveness of anticonvulsants. People with epilepsy taking anticonvulsant drugs (for example, carbamazepine, valproate acid) need to consult a doctor before taking ginkgo biloba.
   • Selective inhibitors of the reverse capture of serotonin (SIOS): Although the interaction is rare, the simultaneous intake of ginkgo biloba and Sioxes (for example, cerrallin, fluoxetine) can increase the risk of serotonin syndrome characterized by tremor, increased sweating, excitement and other symptoms. Caution must be observed and carefully monitor your condition.

   This list is not exhaustive. Before taking the ginkgo biloba, it is necessary to consult a doctor or pharmacist in order to make sure that there are no contraindications and possible interactions with other drugs.

5. 3 Possible side effects and contraindications:

   Although ginkgo biloba is usually well tolerated, some people may have side effects. The most common side effects include:

   • Gastrointestinal disorders: Nausea, vomiting, diarrhea, constipation, abdominal pain. These side effects are usually weak and pass on their own. If pronounced gastrointestinal disorders occur, it is recommended to reduce the dose or stop taking the drug.
   • Headache: Some people may have a headache, dizziness, or noise in the ears. These side effects usually pass on their own after a few days.
   • Skin reactions: In rare cases, allergic reactions can occur, such as skin rash, itching, urticaria. When allergic reactions appear, it is necessary to stop taking the drug and consult a doctor.
   • Bleeding: Ginkgo bilobe can increase the risk of bleeding, especially with simultaneous intake with anticoagulants or anti -signs. Caution must be observed and blood coagulation indicators regularly control.
   • Other side effects: In rare cases, insomnia, anxiety, irritability can occur.

   Contraindications to the use of ginkgo biloba include:

   • Increased sensitivity to ginkgo bilobe or other components of the drug.
   • Active bleeding or increased risk of bleeding (for example, hemophilia, thrombocytopenia).
   • The upcoming operation (stop taking the ginkgo biloba at least 3-5 days before surgery).
   • Pregnancy and lactation period (there is not enough data on the safety of the use of ginkgo biloba during these periods).
   • Children’s age (it is not recommended to use ginkgo biloba in children without consulting a doctor).

   People with chronic diseases (for example, diabetes mellitus, liver or kidney diseases) need to consult a doctor before taking ginkgo biloba.

6. 4 Cautions and special instructions:

   • Self -medication: It is not recommended to self -medicate. Before taking the ginkgo bilobe, it is necessary to consult a doctor to exclude contraindications and determine the optimal dosage and reception mode.
   • Combination with other means: It is necessary to inform the doctor about all the drugs taken, including over -the -counter drugs and dietary supplements, before taking ginkgo bilobe. Ginkgo bilobe can interact with some drugs, which can lead to increased or weakening of their effect, as well as to increase the risk of side effects.
   • State control: During the intake of the ginkgo biloba, it is necessary to carefully monitor your condition and inform the doctor about any side effects that have arisen.
   • Quality product: When choosing a dietary supplement with ginkgo biloba, it is necessary to pay attention to the quality of the product and choose drugs from reliable manufacturers with GMP and ISO certification. It is not recommended to buy dietary dents from dubious sellers or on the Internet without checking the authenticity of the product.
   • Individual reaction: The reaction to the ginkgo bilobe can be individual. Some people can feel an improvement in memory and concentration after a few weeks of admission, while others may require a longer course. If no improvements are observed after several months of administration, it is recommended to stop taking the drug and consult a doctor.

Section 4: ginkgo biloba in combination with other methods of improving memory

4. 1 Diet to improve memory:

   Diet plays an important role in maintaining brain health and improving memory. Certain products and nutrients can have a positive effect on cognitive functions. Reception of ginkgo bilobe in combination with the correct diet can enhance its positive effect on memory and concentration.

   • Omega-3 fatty acids: Omega-3 fatty acids, especially DHA (non-zahexaenic acid), are important components of cell membranes in the brain. They improve neurotransmission, protect neurons from damage and contribute to neuroplasticity. The best sources of omega-3 fatty acids are fatty fish (salmon, sardines, tuna), linen seeds, chia seeds and walnuts. It is recommended to consume fatty fish at least twice a week.
   • Antioxidants: Antioxidants protect brain cells from damage by free radicals, which are formed during metabolism and can cause oxidative stress. Oxidative stress plays an important role in the development of age -related changes in the brain, such as a deterioration in memory and cognitive functions. Rich products – berries (blueberries, raspberries, strawberries), fruits (grenade, oranges), vegetables (spinach, broccoli, carrots), green tea and dark chocolate. It is recommended to use a variety of fruits and vegetables daily.
   • B vitamins B: B vitamins (especially B1, B6 and B12) play an important role in maintaining the health of the nervous system and cognitive functions. They participate in the metabolism of neurotransmitters, energy exchange and formation of the myelin shell of nerve fibers. Sources of B vitamins – whole grain products, meat, fish, eggs, dairy products, legumes and green leafy vegetables. People who adhere to a vegetarian or vegan diet are recommended to take additives with vitamin B12.
   • Kholin: Kholin is the predecessor of the neurotransmitter acetylcholine, which plays an important role in learning and memory processes. Sources of choline – eggs, liver, meat, fish, soy and cruciferous vegetables. It is recommended to include products rich in holin in your diet.
   • Water: Dehydration can negatively affect cognitive functions, such as memory, concentration of attention and speed of thinking. It is recommended to drink at least 8 glasses of water per day.

   The use of a large amount of sugar, processed products and trans fats should be avoided, which can negatively affect the health of the brain.

5. 2 Physical exercises and their influence on memory:

   Physical exercises have a positive effect on brain health and improving memory. Regular physical activity improves blood circulation in the brain, stimulate the growth of new neurons (neurogenesis) and increase the level of the neurotrophic factor of the brain (BDNF), which plays an important role in learning and memory processes.

   • Aerobic exercises: Aerobic exercises, such as walking, running, swimming, cycling and dancing, increase blood flow to the brain and stimulate the release of BDNF. It is recommended to engage in aerobic exercises for at least 30 minutes a day, most days of the week.
   • Power exercises: Power exercises, such as weight lifting, exercises with its own weight and work on simulators, also have a positive effect on brain health. Power exercises contribute to muscle growth, which improves metabolism and sensitivity to insulin, which, in turn, positively affects cognitive functions. It is recommended to engage in strength exercises at least twice a week.
   • Coordination exercises: Coordination exercises, such as yoga, tai-chi and dances, require concentration of attention and coordination of movements, which stimulates various areas of the brain and improves cognitive functions. It is recommended to include coordination exercises in your training program.

   It is important to choose exercises that bring pleasure and correspond to your level of physical training. Before starting classes, you need to consult a doctor, especially if you have any diseases or restrictions.

6. 3 Exercises for the brain and memory training:

   Exercises for the brain and memory training help improve cognitive functions and strengthen neural bonds. Regular classes of various types of mental activity can increase mental flexibility, improve concentration and develop memory.

   • Reading: Reading books, magazines and newspapers expands the vocabulary, improves understanding of the text and stimulates the imagination. It is recommended to read a variety of literature, including artistic and popular science.
   • Learning new languages: Learning a new language requires memorizing new words, grammatical rules and pronunciation, which stimulates various areas of the brain and improves cognitive functions.
   • Solution of puzzles and crosswords: The solution of puzzles and crosswords requires logical thinking, concentration of attention and memory. Regular solution of puzzles can improve mental flexibility and problems of solving problems.
   • Games for the brain: There are many computer and mobile games designed specifically for brain training. These games are usually aimed at improving memory, attention, speed of thinking and other cognitive functions.
   • Memorization of information: Train your memory, remembering the list lists, telephone numbers, birthdays and other useful information. Use various memorization methods, such as associations, visualization and repetition.
   • New training: Teaching a new skill, for example, playing a musical instrument, drawing or programming, requires concentration, memory and coordination of movements, which stimulates various areas of the brain and improves cognitive functions.

   It is important to choose exercises that bring pleasure and arouse interest. Regular mental activities will help maintain brain health and improve cognitive functions throughout life.

7. 4 Sleep and its meaning for memory:

   Dream plays a critical role in the processes of consolidation of memory, that is, transferring information from short -term memory to long -term. During sleep, the brain processes and saves information received during the day. The lack of sleep can negatively affect memory, concentration of attention and other cognitive functions.

   • Duration of sleep: Most adults need 7-8 hours of sleep per day. Children and adolescents need even more sleep. The lack of sleep can lead to a deterioration in memory, concentration of attention, mood and immunity.
   • Sleep quality: It is important not only the quantity, but also the quality of sleep. Sleep disorders, such as insomnia, apnea in a dream and restless legs syndrome, can negatively affect memory and other cognitive functions. If you have problems with sleep, you need to see a doctor.
   • Sleep mode: Regular sleep mode, that is, fall asleep and wake up at the same time every day, helps to regulate the circus rhythms of the body and improves sleep quality.
   • Sleep hygiene: Compliance with sleep hygiene rules, such as creating a comfortable situation in the bedroom (temperature, silence, darkness),