Vitamins and dietary supplements to improve memory: what to choose

Vitamins and dietary supplements to improve memory: what to choose

I. Introduction to the world of cognitive support

Our memory, this complex neural network, which underlies our knowledge, personality and ability to learn, becomes an object of close attention with age and in the conditions of a modern lifestyle. Stress, lack of sleep, unhealthy nutrition and a constant flow of information have a negative effect on cognitive functions, including memory, concentration of attention and the ability to learn. In search of solutions, many turn to vitamins and biologically active additives (dietary supplements), hoping to support and improve their cognitive abilities. But which ones are really effective, and how to make the right choice in this vast world of nootropes and neuroprotectors?

II. Fundamental vitamins for brain and memory health

Some vitamins play a key role in maintaining brain health and optimal cognitive function. Their deficiency can lead to a deterioration in memory, a decrease in concentration and other cognitive disorders. It is important to understand the role of each vitamin and realize the signs of its deficiency.

A. B vitamins: building blocks of neurotransmitters

B vitamins are a whole family, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantotenic acid), B6 ​​(pyridoxine), B7 (biotin), B9 (folic acid) and B12 (cobalamin). They are closely related to the metabolism of energy in the brain and the synthesis of neurotransmitters, such as acetylcholine, serotonin, dopamine and gamma-aminoles acid (GABA), which play an important role in the processes of learning, memorable and mood.

1. Vitamin B1 (thiamine): Fuel for the brain

   Tiamine is necessary for glucose metabolism, the main source of energy for the brain. Its deficiency can lead to Vernik-Korsakov encephalopathy, a serious neurological disorder, characterized by confusion, loss of memory and a violation of coordination. A moderate deficiency of thiamine can manifest itself in the form of fatigue, irritability and deterioration of concentration.

   • Sources: Whole grains, legumes, nuts, seeds, pork.
   • Recommended dosage: 1.1-1.2 mg per day.
   • Indications for use: Fatigue, irritability, worsening memory, the risk of developing Encephalopathy Wernik-Korsakov (especially in people who abuse alcohol).

2. Vitamin B3 (Niacin): Protection of neurons

   Niacin participates in energy metabolism and plays a role in protecting neurons from damage caused by oxidative stress. Studies show that niacin can improve cognitive functions and memory in the elderly. Niacin deficiency can lead to Pellagra, a disease characterized by dermatitis, diarrhea and dementia.

   • Sources: Meat, fish, poultry, nuts, seeds, whole grains.
   • Recommended dosage: 14-16 mg per day.
   • Indications for use: Memory deterioration, prevention of cognitive impairment in older people, Niacin deficiency (Pellagra).

3. Vitamin B6 (pyridoxin): Neurotransmitter synthesis

   Pyridoxine is a cofactor for many enzymes involved in the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine. It also plays a role in the metabolism of homocysteine, amino acids, the high level of which is associated with an increased risk of developing cognitive impairment and dementia.

   • Sources: Meat, fish, poultry, legumes, nuts, seeds, bananas, avocados.
   • Recommended dosage: 1.3-1.7 mg per day.
   • Indications for use: Memory deterioration, depression, anxiety, high level of homocysteine.

4. Vitamin B9 (folic acid): DNA and neurons protection

   Folic acid is necessary for the synthesis of DNA and RNA, as well as for cell division, which is especially important for rapidly dividing brain cells. It also participates in homocysteine ​​metabolism. Folic acid deficiency during pregnancy can lead to defects in the nerve tube in the fetus.

   • Sources: Dark green leafy vegetables, legumes, citrus fruits, avocados.
   • Recommended dosage: 400 mcg per day.
   • Indications for use: Memory deterioration, high level of homocysteine, prevention of defects in the nervous tube in the fetus.

5. Vitamin B12 (Cobalamin): Myelination and Neuroprotection

   Cobalamin is necessary to maintain the health of the nervous system, including the formation of myelin, the protective membrane surrounding the nerve fibers. It also participates in the metabolism of homocysteine. Vitamin B12 deficiency can lead to neurological problems, such as numbness and tingling in the limbs, memory deterioration and dementia. Vegetarians and vegans are especially at risk of vitamin B12 deficiency, since it is mainly contained in animal products.

   • Sources: Meat, fish, poultry, eggs, dairy products.
   • Recommended dosage: 2.4 mcg per day.
   • Indications for use: Memory deterioration, numbness and tingling in the limbs, weakness, deficiency of vitamin B12 (especially among vegetarians and vegans).

B. Vitamin C (ascorbic acid): antioxidant protection

Vitamin C is a powerful antioxidant that protects the brain from damage caused by free radicals. It also plays a role in the synthesis of collagen, which is necessary to maintain the health of blood vessels, including those that nourish the brain. Studies show that vitamin C can improve cognitive functions and protect against age -related cognitive disorders.

• Sources: Citrus fruits, berries, kiwi, pepper, broccoli, spinach.
• Recommended dosage: 75-90 mg per day.
• Indications for use: Memory deterioration, prevention of cognitive disorders, increased stress.

C. Vitamin D: Neuroprotation and mood

Vitamin D plays an important role in the development and functioning of the brain. It is involved in neuroprotection, the protection of neurons from damage and maintaining cognitive functions. Vitamin D deficiency is associated with an increased risk of developing cognitive impairment, depression and other mental disorders.

• Sources: Bold fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, flakes), sunlight.
• Recommended dosage: 600-800 IU per day (depending on age and geographical location).
• Indications for use: Memory deterioration, depression, vitamin D. deficiency

D. Vitamin E: Protection from oxidative stress

Vitamin E is a powerful antioxidant that protects the brain from damage caused by free radicals. He also plays a role in maintaining the health of cell membranes. Studies show that vitamin E can slow down the progression of Alzheimer’s disease.

• Sources: Nuts, seeds, vegetable oils, green leafy vegetables.
• Recommended dosage: 15 mg per day.
• Indications for use: Memory deterioration, prevention of cognitive impairment, Alzheimer’s disease.

III. Minerals for optimal cognitive function

In addition to vitamins, some minerals play an important role in maintaining brain health and cognitive function. Their deficiency can lead to a deterioration in memory, a decrease in concentration and other cognitive disorders.

A. Magnesium: Neuroplasticity and training

Magnesium is necessary for many biochemical processes in the brain, including the transmission of nerve impulses, training and memory. He also plays a role in neuroplasticity, the ability of the brain to adapt and change in response to experience. Magnesium deficiency can lead to a deterioration in memory, anxiety and depression.

• Sources: Dark green leafy vegetables, nuts, seeds, legumes, whole grains.
• Recommended dosage: 310-420 mg per day.
• Indications for use: Memory deterioration, anxiety, depression, stress.

B. zinc: neuroprotement and cognitive function

Zinc plays an important role in neuroprotection, protection of neurons from damage, and in maintaining cognitive function. It participates in the transmission of nerve impulses and the formation of memory. Zinc deficiency can lead to memory deterioration, a decrease in concentration and depression.

• Sources: Meat, seafood, nuts, seeds, legumes, whole grains.
• Recommended dosage: 8-11 mg per day.
• Indications for use: Memory deterioration, a decrease in concentration, depression, weakened immunity.

C. Iron: oxygen delivery to the brain

Iron is necessary for transporting oxygen to the brain. Iron deficiency can lead to anemia, which manifests itself in the form of fatigue, weakness, dizziness and deterioration of cognitive function.

• Sources: Meat, poultry, fish, legumes, dark green leafy vegetables.
• Recommended dosage: 8-18 mg per day (depending on gender and age).
• Indications for use: Fatigue, weakness, dizziness, memory deterioration, anemia.

D. Potassium: Transfer of nerve impulses

Potassium plays an important role in the transmission of nerve impulses and maintaining healthy blood pressure. Potassium deficiency can lead to muscle weakness, fatigue and deterioration of cognitive function.

• Sources: Bananas, potatoes, avocados, spinach, legumes.
• Recommended dosage: 3500-4700 mg per day.
• Indications for use: Muscle weakness, fatigue, memory deterioration, high blood pressure.

IV. Dietary supplement to improve memory and cognitive function: evidence base

In addition to vitamins and minerals, there are many biologically active additives (dietary supplements), which are claimed to improve memory and cognitive functions. It is important to approach the choice of dietary supplements with caution, given the scientific evidence of their effectiveness and safety.

A. Omega-3 fatty acids: brain health and cognitive function

Omega-3 fatty acids, especially eicopascentenoic acid (EPA) and non-zahyxenoic acid (DHA), play an important role in the health of the brain. DHA is the main structural component of the cell membranes of the brain and is necessary for optimal cognitive function. Studies show that omega-3 fatty acids can improve the memory, attention and speed of information processing.

• Sources: Fat fish (salmon, tuna, mackerel), fish oil, linseed oil, chia seeds, walnuts.
• Recommended dosage: 1000-2000 mg per day (EPA+DHA).
• Indications for use: Memory deterioration, reduction of concentration, prevention of cognitive impairment, depression, anxiety.

B. Ginko Biloba: Improvement of blood circulation and cognitive function

Ginko biloba is a plant extract, which is believed to improve blood circulation in the brain and protects neurons from damage. Studies show that Gingko Biloba can improve memory, attention and speed of information processing, especially in older people.

• Sources: Ginko Biloba leaves extract.
• Recommended dosage: 120-240 mg per day.
• Indications for use: Memory deterioration, reduction of concentration, age -related cognitive disorders.

C. Gotha Kola (Centella Asian): Improving memory and reducing anxiety

Gotha Cola is a grass that is traditionally used in Ayurvedic medicine to improve memory, concentration and reduce anxiety. Studies show that Gotu Cola can improve memory and cognitive functions, as well as have a calming effect.

• Sources: Got Circle Extract.
• Recommended dosage: 500-750 mg per day.
• Indications for use: Memory deterioration, decreased concentration, anxiety, stress.

D. Bakop Monieri: Improving memory and training

Bakop Monieri is a grass that is traditionally used in Ayurvedic medicine to improve memory and cognitive functions. Studies show that Monieri Bakop can improve memory, information processing speed and training ability.

• Sources: Bakop Monieri extract.
• Recommended dosage: 300-450 mg per day.
• Indications for use: Memory deterioration, decreased concentration, difficulties with learning.

E. phosphatidylserin: neuroprotection and cognitive function

Phosphatidylserin is a phospholipid, which is the main structural component of the cell membranes of the brain. It plays an important role in neuroprotement, the transfer of nerve impulses and cognitive function. Studies show that phosphatidylserin can improve the memory, attention and speed of information processing, especially in older people.

• Sources: Soy lecithin, beef brain, fish.
• Recommended dosage: 100-300 mg per day.
• Indications for use: Memory deterioration, reduction of concentration, age -related cognitive disorders.

F. Coenzym Q10 (COQ10): antioxidant protection and energy metabolism

Coenzyme Q10 is an antioxidant that plays an important role in the energy metabolism of cells, including brain cells. It also protects the brain from damage caused by free radicals. Studies show that COQ10 can improve cognitive functions and protect against age -related cognitive impairment.

• Sources: Meat, fish, poultry, nuts, seeds.
• Recommended dosage: 100-300 mg per day.
• Indications for use: Memory deterioration, prevention of cognitive impairment, Parkinson’s disease.

G. Kurkumin: anti -inflammatory and antioxidant effects

Kurkumin is an active component of turmeric, spices that are widely used in Indian cuisine. It has strong anti -inflammatory and antioxidant properties. Studies show that Kurkumin can improve memory, attention and mood, as well as protect Alzheimer from age -related cognitive disorders and diseases. It is important to note that Kurkumin is poorly absorbed, therefore it is recommended to take it in combination with piperin (black pepper extract), which improves its bioavailability.

• Sources: Turmeric.
• Recommended dosage: 500-2000 mg per day (depending on the concentration of curcumin).
• Indications for use: Memory deterioration, decreased concentration, prevention of cognitive impairment, Alzheimer disease, depression.

H. Creatine: Energy metabolism and cognitive function

Creatine is an amino acid that plays an important role in the energy metabolism of cells, including brain cells. It helps to improve cognitive functions, especially in conditions of stress or fatigue. Studies show that creatine can improve the memory, attention and speed of information processing.

• Sources: Meat, fish, poultry.
• Recommended dosage: 3-5 g per day.
• Indications for use: Memory deterioration, decreased concentration, stress, fatigue.

V. How to choose the right vitamins and dietary supplements to improve memory

The choice of vitamins and dietary supplements to improve memory is an individual process that requires the accounting of many factors, including age, health, diet and lifestyle. It is important to consult a doctor or a qualified specialist in the field of food in order to get individual recommendations.

A. Define your goals

Before you start taking vitamins and dietary supplements, it is important to determine what you want to achieve. Do you want to improve memory, concentration, information processing speed or protect the brain from age -related cognitive disorders? A clear understanding of your goals will help you choose the most suitable additives.

B. Evaluate your diet

Balanced diet, rich in fruits, vegetables, whole grains, healthy fats and proteins, is the basis of brain health. Before starting to receive additives, make sure your diet provides you with all the necessary vitamins and minerals.

C. Consider your risk factors

Some risk factors, such as age, heredity, chronic diseases and lifestyle (smoking, alcohol abuse, lack of sleep), can increase the risk of cognitive impairment. Consider these factors when choosing vitamins and dietary supplements.

D. Consult with a doctor or specialist in the field of food

Before you start taking any vitamins or dietary supplements, be sure to consult a doctor or a qualified specialist in the field of food. They will be able to evaluate your health status, identify possible deficits and recommend the most suitable additives, taking into account your individual needs.

E. Choose quality products

When choosing vitamins and dietary supplements, pay attention to the quality of the product. Choose products from well -known manufacturers who have a good reputation and conduct independent laboratory tests of their products. Make sure that the product does not contain harmful additives and corresponds to the declared composition.

F. Start with small doses

Start taking vitamins and dietary supplements with small doses and gradually increase them to evaluate your tolerance. Follow your condition and pay attention to any side effects.

G. Be realistic in your expectations

Vitamins and dietary supplements can help improve memory and cognitive functions, but they are not a magic tablet. To achieve the best results, they should be combined with a healthy lifestyle, including a balanced diet, regular physical exercises, sufficient sleep and cognitive stimulation.

VI. Alternative approaches to improving memory and cognitive function

In addition to vitamins and dietary supplements, there are other approaches that can help improve memory and cognitive functions.

A. Balanced nutrition

Balanced diet, rich in fruits, vegetables, whole grains, healthy fats and proteins, is the basis of brain health. Make sure your diet provides you with all the necessary vitamins and minerals.

B. Regular physical exercises

Regular physical exercises improve blood circulation in the brain and contribute to the formation of new neurons. Try to devote at least 30 minutes of physical activity per day.

C. A sufficient dream

A sufficient sleep is necessary for the consolidation of memory and restoration of cognitive functions. Try to sleep at least 7-8 hours a day.

D. Cognitive stimulation

Cognitive stimulation, such as reading, studying new languages, solving puzzles and playing chess, helps maintain the brain in an active state and prevents age -related cognitive impairment.

E. Stress management

Chronic stress can negatively affect cognitive functions. Find the ways of managing stress, such as meditation, yoga or walking in nature.

VII. Precautions and side effects

Although vitamins and dietary supplements can be healthy for the health of the brain, it is important to remember the precautions and possible side effects.

A. Interaction with drugs

Some vitamins and dietary supplements can interact with the drugs you take. Be sure to tell your doctor about all the additives that you accept.

B. Overdose

Acceptance of too large doses of vitamins and dietary supplements can be dangerous to health. Follow the recommended dosages and do not exceed them.

C. Allergic reactions

Some people may have allergic reactions to vitamins and dietary supplements. If you notice any signs of allergies, such as skin rash, itching, edema or difficulty breathing, immediately stop taking the additive and consult a doctor.

VIII. Conclusion (absent)