Comparison of dietary supplement to improve brain function: detailed analysis
Part 1: Review of the main categories of nootropics
1.1. Plant nootropes and adaptogens
Plant nootropics and adaptogens are natural compounds obtained from plants, which are believed to have a positive effect on cognitive functions, stress resistance and overall well -being. They are often used to improve memory, concentration, mood and energy level. It is important to note that although many of these substances have been used in traditional medicine for centuries, scientific data confirming their effectiveness can vary.
1.1.1. Ginkgo Biloba (Ginkgo Biloba)
The mechanism of action: Ginkgo bilobe is one of the most famous and studied plant nootropics. It is believed that it improves cognitive functions due to several mechanisms:
- Improving blood circulation: Ginkgo biloba contains flavonoids and terpenes, which contribute to the expansion of blood vessels, improving blood flow to the brain. This can help improve cognitive functions, especially in older people suffering from blood circulation deterioration.
- Antioxidant activity: Ginkgo bilobe has powerful antioxidant properties that help protect the brain cells from damage to free radicals. Oxidative stress plays a role in the development of age -related cognitive disorders.
- Neuroprotection: Some studies show that ginkgo bilobe can have a neuroprotective effect, protecting the nerve cells from damage caused by toxins and other harmful factors.
Potential advantages:
- Improving memory and concentration: Studies show that ginkgo bilobe can improve memory and concentration of attention, especially in older people and people with cognitive impairment.
- Reducing the symptoms of dementia: Some studies have shown that ginkgo bilobe can slow down the progression of dementia symptoms such as Alzheimer’s disease.
- Improving mood: Ginkgo bilobe can improve mood and reduce anxiety in some people.
Dosage: The recommended dosage of ginkgo bilobe is usually from 120 to 240 mg per day, divided into several tricks. It is important to follow the instructions on the packaging and consult a doctor.
Side effects: Ginkgo biloba is usually well tolerated, but some people may have side effects, such as headache, dizziness, stomach disorder and allergic reactions. Ginkgo bilobe can also interact with some drugs such as anticoagulants, so it is important to consult a doctor before the start of the appointment.
1.1.2. Ginseng (ginseng)
The mechanism of action: Ginseng, especially Asian ginseng (Panax Ginseng), is a well -known adaptogen, which is believed to improve cognitive functions and reduces fatigue. The mechanisms of its action include:
- Improving energy metabolism: Ginseng contains gynzenosides that can stimulate energy metabolism in brain cells, increasing their activity.
- Reduced inflammation: Ginseng has anti -inflammatory properties that can help protect brain cells from damage caused by inflammation.
- Regulation of neurotransmitters: Ginseng can affect the levels of neurotransmitters, such as acetylcholine, dopamine and serotonin, which play an important role in cognitive functions.
Potential advantages:
- Improving memory and concentration: Studies show that ginseng can improve memory and concentration of attention, especially with prolonged use.
- Reduced fatigue: Ginseng can reduce fatigue and increase the energy level.
- Improving mood: Ginseng can improve mood and reduce stress.
Dosage: The recommended ginseng dosage is usually from 200 to 400 mg per day. It is important to follow the instructions on the packaging and consult a doctor.
Side effects: Ginseng is usually well tolerated, but some people may have side effects, such as insomnia, nervousness, headache and stomach disorder. Ginseng can also interact with some drugs, so it is important to consult a doctor before the start of the appointment.
1.1.3. Bacopa Monnieri Bacopa
The mechanism of action: Bakop Monieri is an Ayurvedic plant that is traditionally used to improve memory and training. It is believed that it acts through the following mechanisms:
- Antioxidant activity: Bakop Monieri has antioxidant properties that help protect brain cells from damage to free radicals.
- Improving the transmission of nerve impulses: Bakop Monieri can improve the transmission of nerve impulses in the brain, which can help improve cognitive functions.
- Neuroprotection: Bakop Monieri can have a neuroprotective effect, protecting the nerve cells from damage.
Potential advantages:
- Improving memory and learning: Studies show that Monieri Bakop can improve memory and training, especially with prolonged use.
- Reducing anxiety: Bakop Monieri can reduce anxiety and improve mood.
- Improving attention: Bakop Monieri can improve attention and concentration.
Dosage: The recommended dosage of Monieri bacopa is usually from 300 to 600 mg per day. It is important to follow the instructions on the packaging and consult a doctor.
Side effects: Bakop Monieri is usually well tolerated, but some people may have side effects, such as stomach disorder, dry mouth and fatigue.
1.1.4. Rodila Pink (Rhodiola Rosea)
The mechanism of action: Rhodiola pink is an adaptogen that is traditionally used to increase resistance to stress and improve physical and mental performance. It is believed that it acts through the following mechanisms:
- Regulation of stress hormones: Rodila Pink can help regulate stress hormones, such as cortisol.
- Improving energy metabolism: Rhodiola pink can improve energy metabolism in brain cells, increasing their activity.
- Antioxidant activity: Rhodiola pink has antioxidant properties that help protect brain cells from damage by free radicals.
Potential advantages:
- Reducing stress and fatigue: Rhodiola pink can reduce stress and fatigue, increasing resistance to stress factors.
- Improving mood: Rhodiola pink can improve mood and reduce anxiety.
- Improving cognitive functions: Rhodiola pink can improve cognitive functions, such as memory and concentration of attention, especially in conditions of stress.
Dosage: The recommended dosage of Rodiola Pink is usually from 200 to 600 mg per day. It is important to follow the instructions on the packaging and consult a doctor.
Side effects: Rhodiola pink is usually well tolerated, but some people may have side effects, such as insomnia, nervousness and dizziness.
1.1.5. Green Tea (Green Tea) and L-theanine
The mechanism of action: Green tea contains caffeine and L-theanine, which have a synergistic effect on cognitive functions.
- Caffeine: Caffeine is a stimulant that increases vigilance, concentration and energy level.
- L-theanine: L -theanine is an amino acid that has a relaxing and soothing effect. It can reduce anxiety and improve mood.
- Synergetic effect: The combination of caffeine and L-theanine can improve cognitive functions, increasing the vigilance and concentration of attention, simultaneously reducing anxiety and nervousness, which can only be caused by caffeine.
Potential advantages:
- Improving concentration: Green tea can improve concentration and vigilance.
- Reducing anxiety: L-theanine in green tea can reduce anxiety and improve mood.
- Improvement: Some studies show that green tea can improve memory.
Dosage: The dosage of green tea varies depending on the content of caffeine and L-theanine. It is usually recommended to use 1-3 cups of green tea per day. L-theanine in the form of an additive is usually taken at a dose from 100 to 200 mg.
Side effects: Green tea is usually well tolerated, but some people may have side effects associated with caffeine, such as insomnia, nervousness and stomach disorder.
1.2. Vitamins and minerals for the brain
Vitamins and minerals play an important role in maintaining brain health and cognitive functions. The deficiency of certain vitamins and minerals can lead to a deterioration in memory, concentration of attention and other cognitive functions.
1.2.1. B vitamins B (B1, B6, B12, folic acid)
The mechanism of action: B vitamins play an important role in energy exchange, synthesis of neurotransmitters and maintaining the health of the nervous system.
- Vitamin B1 (TIAMIN): It is necessary for glucose metabolism, the main source of energy for the brain.
- Vitamin B6 (Pyridoxin): Participates in the synthesis of neurotransmitters, such as serotonin, dopamine and GABA.
- Vitamin B12 (cobalamin): It is necessary to maintain the health of nerve cells and the synthesis of myelin, which isolates the nerve fibers and ensures the rapid transmission of nerve impulses.
- Folic acid (vitamin B9): It is necessary for the synthesis of DNA and RNA, as well as for the metabolism of homocysteine, the high level of which is associated with the deterioration of cognitive functions.
Potential advantages:
- Improving memory and concentration: B vitamins can improve memory and concentration, especially in people with a deficiency of these vitamins.
- Reduction of the risk of dementia: Some studies show that sufficient consumption of B vitamins can reduce the risk of dementia.
- Improving mood: B vitamins can improve mood and reduce anxiety.
Dosage: The recommended dosage of group B vitamins varies depending on age, gender and health. It is important to follow the instructions on the packaging and consult a doctor.
Side effects: B vitamins are usually well tolerated, but some people may have side effects, such as stomach disorder and allergic reactions.
1.2.2. Vitamin D.
The mechanism of action: Vitamin D plays an important role in the health of the brain, affecting the growth of nerve cells, neurotransmission and inflammation.
- Growth of nerve cells: Vitamin D can stimulate the growth and development of nerve cells.
- Neurotransmissia: Vitamin D can affect the synthesis and release of neurotransmitters, such as dopamine and serotonin.
- Inflammation: Vitamin D has anti -inflammatory properties that can help protect brain cells from damage caused by inflammation.
Potential advantages:
- Improving cognitive functions: Studies show that sufficient consumption of vitamin D can improve cognitive functions, especially in the elderly.
- Reduction of the risk of dementia: Some studies show that vitamin D deficiency is associated with an increased risk of dementia.
- Improving mood: Vitamin D can improve mood and reduce the risk of depression.
Dosage: The recommended dosage of vitamin D varies depending on the age, gender, state of health and the level of sunlight. It is important to consult a doctor to determine the optimal dosage.
Side effects: Vitamin D is usually well tolerated, but at high doses, side effects can occur, such as nausea, vomiting, weakness and constipation.
1.2.3. Magnesium
The mechanism of action: Magnesium plays an important role in neurotransmission, energy exchange and protection of nerve cells.
- Neurotransmissia: Magnesium regulates the activity of neurotransmitters, such as glutamate and GABA, which play an important role in cognitive functions.
- Energy exchange: Magnesium is involved in energy metabolism in brain cells, providing them with energy.
- Neuroprotection: Magnesium can protect the nerve cells from damage caused by exciting neurotransmitters and oxidative stress.
Potential advantages:
- Improving memory and learning: Studies show that magnesium can improve memory and training.
- Reducing anxiety: Magnesium can reduce anxiety and improve mood.
- Improvement: Magnesium can improve sleep.
Dosage: The recommended dosage of magnesium varies depending on age, gender and health. It is important to follow the instructions on the packaging and consult a doctor.
Side effects: Magnesium is usually well tolerated, but at high doses, side effects can occur, such as stomach and diarrhea disorder.
1.2.4. Omega-3 fatty acids (DHA and EPA)
The mechanism of action: Omega-3 fatty acids, especially DHA (non-zahexaenic acid) and EPA (eicopascentaenoic acid), are important components of cell membranes in the brain and play an important role in neurotransmission, inflammation and protection of nerve cells.
- Cell membranes: DHA is the main structural component of cell membranes in the brain, providing their flexibility and functioning.
- Neurotransmissia: Omega-3 fatty acids can affect the synthesis and release of neurotransmitters.
- Inflammation: Omega-3 fatty acids have anti-inflammatory properties that can help protect the brain cells from damage caused by inflammation.
- Neuroprotection: Omega-3 fatty acids can protect nerve cells from damage caused by oxidative stress and toxins.
Potential advantages:
- Improving memory and learning: Studies show that omega-3 fatty acids can improve memory and training.
- Reduction of the risk of dementia: Some studies show that sufficient consumption of omega-3 fatty acids can reduce the risk of dementia.
- Improving mood: Omega-3 fatty acids can improve mood and reduce the risk of depression.
Dosage: The recommended dosage of omega-3 fatty acids varies depending on age, gender and health. It is usually recommended to consume at least 250-500 mg DHA and EPA per day.
Side effects: Omega-3 fatty acids are usually well tolerated, but some people may have side effects, such as stomach disorder and fish taste in the mouth.
1.3. Synthetic nootropes and derivatives
Synthetic nootropics are artificially created compounds designed to improve cognitive functions. They often have a more pronounced effect than natural nootropics, but can also have a higher risk of side effects. It is important to note that many synthetic nootropes require a prescription and should be used under the supervision of a doctor.
1.3.1. Piracetam (Piracetam)
The mechanism of action: Piracetam is one of the first synthesized nootropes and belongs to the class of racetams. Its exact mechanism of action has not been fully studied, but it is believed that it acts through the following mechanisms:
- Improving cell membrane function: Piracetam can improve the function of cell membranes, increasing their flexibility and permeability.
- Improving neurotransmissance: Piracetam can influence neurotransmission, increasing the release of acetylcholine and other neurotransmitters.
- Improving blood circulation: Piracetam can improve blood circulation in the brain, providing it with a large amount of oxygen and nutrients.
Potential advantages:
- Improving memory and learning: Studies show that piracetam can improve memory and training, especially in people with cognitive impairment.
- Improving concentration: Piracetam can improve concentration.
- Improving speech: Piracetam can improve speech in people with aphasia.
Dosage: The recommended dosage of piracetam varies depending on the purpose of use and individual characteristics. Typically, the dosage is from 1.6 to 4.8 g per day, divided into several tricks.
Side effects: Piracetam is usually well tolerated, but some people may have side effects, such as headache, insomnia, nervousness and stomach disorder.
1.3.2. Aniracetam (Aniraketam)
The mechanism of action: Aniracetam is a racetam similar to piracetam, but with a more pronounced anxiolytic (reducing anxiety) effect. It is believed that it acts through the following mechanisms:
- Improving neurotransmissance: Aniracetams can increase the release of acetylcholine and glutamate, two important neurotransmitters involved in cognitive functions.
- Anxiolytic effect: Aniracetam can reduce anxiety by modulating the activity of GABA receptors.
- Improving blood circulation: Aniracetam can improve blood circulation in the brain.
Potential advantages:
- Improving memory and learning: Aniracetam can improve memory and training.
- Reducing anxiety: Aniracetam can reduce anxiety and improve mood.
- Improving concentration: Aniracetams can improve concentration.
Dosage: The recommended aniracetam dosage is from 750 mg to 1500 mg per day, divided into several tricks.
Side effects: Aniracetam is usually well tolerated, but some people may have side effects, such as headache, insomnia and stomach disorder.