How to choose effective dietary supplements for memory: expert advice
I. Understanding the work of memory and factors affecting its deterioration
- Fundamentals of neurobiology of memory:
- The structure of the brain responsible for memory: Hippocampus (the formation of new memories), an almond -shaped body (emotional coloring of memories), prefrontal bark (working memory, planning, making decisions), temporal shares (storage of long -term memory).
- Neurotransmitters playing a key role: Acetylcholine (training, concentration, memory), glutamate (synaptic plasticity, formation of memories), dopamine (motivation, attention, working memory), serotonin (mood, regulation of sleep, indirect influence on memory).
- Mechanisms for the formation and storage of memories: Sinaptic plasticity (strengthening the connections between neurons), long -term potential (enhancing the transmission of signals between neurons), memory consolidation (translation of short -term memory into long -term).
- Factors that negatively affect memory:
- Age changes: A decrease in neurogenesis (the formation of new neurons), a decrease in brain volume, a decrease in neurotransmitter levels, the accumulation of beta amyloid (amyloid plaques), a deterioration in blood supply to the brain.
- Chronic stress: Increasing the level of cortisol (stress hormone), damage to the hippocampus, impaired cognitive functions, deterioration of concentration and memory.
- Lack of sleep: Violation of memory consolidation, a decrease in concentration, deterioration of cognitive abilities, increasing the risk of developing neurodegenerative diseases.
- Inal meals: The deficiency of vitamins and minerals (especially group B, vitamin D, magnesium, iron), lack of omega-3 fatty acids, excess sugar and treated products, violation of the intestinal microbiots.
- Chronic diseases: Diabetes mellitus (damage to the vessels of the brain), cardiovascular diseases (impaired blood supply to the brain), hypertension (increased risk of stroke and cognitive disorders), autoimmune diseases (inflammation in the brain).
- Medicines: Antidepressants, antihistamines, sleeping pills, tranquilizers, some painkillers (side effects affecting cognitive functions).
- Alcohol abuse and drugs: Neurotoxic effects, brain damage, impaired cognitive functions, increasing the risk of dementia.
- Hodo-brain injuries: Damage to neurons, impaired cognitive functions, increased risk of developing neurodegenerative diseases.
- Lack of mental stimulation: Reducing neuroplasticity, reduction of cognitive reserve, acceleration of age -related changes.
- Environmental pollution: The effect of heavy metals, pesticides, industrial waste (neurotoxic effects).
II. Overview of dietary supplements, positively affecting memory and cognitive functions
- Choline and its derivatives (Alpha GPC, CDP choline):
- The mechanism of action: Are the predecessors of acetylcholine, an important neurotransmitter for learning and memory. Alpha GPC is absorbed faster and penetrates better through the hematoencephalic barrier. CDP choline (Citicoline) also contributes to the synthesis of phosphatidylcholine, an important component of cell membranes.
- Indications: Improving memory and concentration, prevention of age -related cognitive disorders, recovery after a stroke.
- Dosage: Alpha GPC: 300-600 mg per day. CDP Hall: 250-1000 mg per day.
- Contraindications: Individual intolerance, pregnancy and lactation (a doctor’s consultation is required).
- Side effects: Rarely — nausea, stomach disorder, headache.
- Scientific research: Studies show an improvement in cognitive functions in patients with Alzheimer’s disease and other forms of dementia.
- Omega-3 fatty acids (EPA and DHA):
- The mechanism of action: They are important components of the cell membranes of the brain, participate in neurotransmission, have anti -inflammatory properties, and improve blood supply to the brain. DHA is especially important for the development and functioning of the brain.
- Indications: Improving memory and concentration, prevention of age -related cognitive disorders, reducing the risk of dementia, improving mood.
- Dosage: 1-2 grams per day (EPA and DHA together).
- Contraindications: Individual intolerance, impaired blood coagulation, taking anticoagulants (a doctor’s consultation is required).
- Side effects: Rarely — a fish taste, stomach disorder, diarrhea.
- Scientific research: Studies show an improvement in cognitive functions, a decrease in the risk of developing dementia and Alzheimer’s disease.
- B vitamins B (B1, B6, B9, B12):
- The mechanism of action: They participate in the metabolism of homocysteine (the high level of which is associated with cognitive impairment), necessary for the synthesis of neurotransmitters, support the health of the nervous system. B1 (thiamine) is important for energy exchange in the brain. B6 (pyridoxine) is involved in the synthesis of serotonin and dopamine. B9 (folic acid) is necessary for dividing cells and DNA synthesis. B12 (cobalamin) is important for myelinization of nerve fibers.
- Indications: Improving memory and concentration, prevention of age -related cognitive disorders, reducing the risk of dementia, improvement of mood, prevention of deficiency of vitamins of group B.
- Dosage: Depends on the specific vitamin and individual needs (follow the instructions on the packaging or the doctor’s recommendations). Typically used vitamins of group B.
- Contraindications: Individual intolerance.
- Side effects: Rarely — nausea, stomach disorder.
- Scientific research: Studies show that the deficiency of group B vitamins is associated with cognitive impairment and dementia, and taking additives can improve cognitive functions, especially in the elderly.
- Magnesium (L-Treonate Magnesium):
- The mechanism of action: Participates in the regulation of synaptic plasticity, improves training and memory, reduces stress levels, protects neurons from damage. L-treonata of magnesium penetrates better through a hematoencephalic barrier and more effectively increases the level of magnesium in the brain.
- Indications: Improving memory and concentration, reducing stress levels, improving sleep, prevention of age -related cognitive disorders.
- Dosage: 144 mg of elementary magnesium (usually 2000 mg of magnesium L-Traonate) per day.
- Contraindications: Individual intolerance, renal failure (a doctor’s consultation is required).
- Side effects: Rarely — a disorder of the stomach, diarrhea.
- Scientific research: Studies show an improvement in cognitive functions, especially in relation to working memory and training.
- Kurkumin (with piperin):
- The mechanism of action: It has anti-inflammatory and antioxidant properties, protects neurons from damage, improves blood supply to the brain, promotes neurogenesis, and reduces the level of beta amyloid. Piperin improves the absorption of curcumin.
- Indications: Improving memory and concentration, prevention of age -related cognitive disorders, reducing the risk of dementia, improving mood.
- Dosage: 500-2000 mg per day (with piperin).
- Contraindications: Individual intolerance, diseases of the gallbladder, taking anticoagulants (a doctor’s consultation is required).
- Side effects: Rarely — a disorder of the stomach, diarrhea.
- Scientific research: Studies show an improvement in cognitive functions, especially in relation to memory and attention.
- Resveratrol:
- The mechanism of action: It has antioxidant and anti-inflammatory properties, protects neurons from damage, improves blood supply to the brain, promotes neurogenesis, and reduces the level of beta amyloid.
- Indications: Improving memory and concentration, prevention of age-related cognitive impairment, reducing the risk of dementia, improving the health of the cardiovascular system.
- Dosage: 150-500 mg per day.
- Contraindications: Individual intolerance, taking anticoagulants (a doctor’s consultation is required).
- Side effects: Rarely — a disorder of the stomach, diarrhea.
- Scientific research: Studies show an improvement in cognitive functions, especially in relation to memory and attention.
- Ginkgo biloba:
- The mechanism of action: Improves blood supply to the brain, has antioxidant properties, protects neurons from damage, improves the transmission of nerve impulses.
- Indications: Improving memory and concentration, decreased noise in the ears, improving blood circulation in the limbs, prevention of age -related cognitive disorders.
- Dosage: 120-240 mg per day.
- Contraindications: Individual intolerance, taking anticoagulants (a doctor’s consultation is required), pregnancy and lactation.
- Side effects: Rarely — headache, stomach disorder, allergic reactions.
- Scientific research: Studies show an improvement in cognitive functions, especially in patients with Alzheimer’s disease and other forms of dementia.
- BACOPA Monnieri:
- The mechanism of action: It improves synaptic plasticity, has antioxidant properties, reduces stress and anxiety, improves memory and training.
- Indications: Improving memory and concentration, reducing stress and anxiety, improving training, prevention of age -related cognitive impairment.
- Dosage: 300-450 mg per day.
- Contraindications: Individual intolerance, thyroid disease, pregnancy and lactation (a doctor’s consultation is required).
- Side effects: Rarely — stomach disorder, nausea.
- Scientific research: Studies show an improvement in cognitive functions, especially in relation to memory and training.
- Lion Gryva (Hericium Erinaceus):
- The mechanism of action: It stimulates the synthesis of the nerve growth factor (NGF), which contributes to the growth and differentiation of neurons, improves synaptic plasticity, has antioxidant and anti -inflammatory properties.
- Indications: Improving memory and concentration, reducing stress and anxiety, improving mood, prevention of age -related cognitive impairment, support for health of the nervous system.
- Dosage: 500-3000 mg per day.
- Contraindications: Individual intolerance, pregnancy and lactation (a doctor’s consultation is required).
- Side effects: Rarely — stomach disorder, allergic reactions.
- Scientific research: Studies show an improvement in cognitive functions, especially in relation to memory and attention, as well as a decrease in symptoms of depression and anxiety.
- Acetyl-L-carnitine (Alcar):
- The mechanism of action: It improves energy metabolism in the brain, has antioxidant properties, protects neurons from damage, improves acetylcholine synthesis.
- Indications: Improving memory and concentration, decreased fatigue, improvement of mood, prevention of age -related cognitive impairment.
- Dosage: 500-2000 mg per day.
- Contraindications: Individual intolerance, hyperactivity of the thyroid gland (a doctor’s consultation is required), pregnancy and lactation.
- Side effects: Rarely — a stomach disorder, insomnia, an increase in excitability.
- Scientific research: Studies show an improvement in cognitive functions, especially in elderly people and patients with Alzheimer’s disease.
III. Criteria for choosing effective dietary supplements for memory
- Scientific validity:
- Research in public: The dietary supplement must have scientific evidence of the effectiveness obtained during clinical research in humans. Pay attention to randomized controlled studies (RCTs), meta analysis and systematic reviews.
- The mechanism of action: Understanding the mechanism of action of Bad helps to evaluate its potential efficiency and safety.
- Critical research analysis: Evaluate the quality of research, sample size, methodology, the presence of a conflict of interests among the authors. Do not rely on single research or low -quality research.
- Composition and dosage:
- Active ingredients: Check the composition of the dietary supplement for active ingredients, which, as proven, improve memory and cognitive functions.
- Dosage: Make sure that the dosage of active ingredients corresponds to the recommended doses based on scientific research.
- Excipients: Pay attention to the presence of excipients (fillers, preservatives, dyes) that can cause allergic reactions or other unwanted effects.
- Output form: Select the output form (capsules, tablets, powder, liquid), which is most convenient for you. Some forms of release (for example, liposomal) can provide better digestibility.
- Quality and safety:
- Certification: Choose dietary supplements certified by independent organizations (for example, NSF International, USP, Consumerlab.com), which guarantee the quality and purity of the product.
- Manufacturer: Give preference to well -known and reliable manufacturers who comply with GMP standards (Good Manufacturing Practice).
- Testing for pollutants: Make sure that the dietary supplement is tested for heavy metals, pesticides and other pollutants.
- Consumer reviews: Study the reviews of other consumers about the dietary supplement to get an idea of its effectiveness and safety. However, do not rely only on reviews, as they can be subjective.
- Individual needs and features:
- Age: The needs for dietary supplements can change with age. For example, older people may need more vitamin B12 and omega-3 fatty acids.
- Health status: Consider the presence of chronic diseases such as diabetes mellitus, cardiovascular diseases, autoimmune diseases. Some dietary supplements can interact with drugs or be contraindicated in certain health conditions.
- Allergies and intolerance: Check the composition of the dietary supplement for the presence of ingredients that can cause allergic reactions or intolerance.
- Taken medicines: Consult a doctor or pharmacist to make sure that dietary supplement does not interact with the drugs that you take.
- Life: Consider your lifestyle, including nutrition, physical activity, stress level and sleep quality. Bades must complement a healthy lifestyle, and not replace it.
- Consultation with a doctor:
- The importance of consultation: Before taking any dietary supplements, especially if you have any diseases or take medications, you need to consult a doctor.
- Individual approach: The doctor will be able to evaluate your individual needs and features, determine which dietary supplements are suitable for you, and prescribe the correct dosage.
- Monitoring: The doctor will be able to control your condition and adjust the intake of dietary supplements if necessary.
IV. Recommendations for the use of dietary supplements for memory
- Start with small doses: Start taking dietary supplements with small doses and gradually increase the dose to the recommended to evaluate tolerance and avoid side effects.
- Take dietary supplements regularly: To achieve the maximum effect, take dietary supplements regularly, in accordance with the instructions on the packaging or the doctor’s recommendations.
- Follow the reception mode: Take dietary supplements at the same time every day to maintain a stable level of active ingredients in the body.
- Combine the reception of dietary supplements with a healthy lifestyle: Bades are most effective in combination with a healthy lifestyle, including proper nutrition, physical activity, sufficient sleep and stress management.
- Assess the results: Evaluate the results of admission of dietary supplements after a certain period of time (for example, after 1-3 months). If you do not see improvements, consult your doctor.
- Be patient: The effect of taking dietary supplements may not appear immediately. Do not expect instant results and continue to receive dietary supplements for a recommended period of time.
- Stop taking when side effects appear: If you have any side effects, stop taking the dietary supplement and consult your doctor.
- Keep the dietary supplement correctly: Keep dietary supplements in accordance with the instructions on the package, in a cool, dry place, far from the children.
V. Myths and misconceptions about dietary supplements for memory
- «Bades are a miraculous remedy for all memory problems.» Bades are not a miraculous means and cannot completely restore the lost memory or prevent the development of dementia. They can be useful as an addition to a healthy lifestyle and other treatment methods.
- «All dietary supplements are equally effective.» The effectiveness of dietary supplements depends on many factors, including the composition, dosage, quality, individual needs and characteristics of the body.
- «The larger the dose, the better the effect.» An increase in dose of dietary supplements does not always lead to an improvement in the effect and can increase the risk of side effects. It is important to follow the recommended dosage.
- «Bades have no side effects.» Some dietary supplements can cause side effects, especially with high doses or when interacting with drugs.
- «Bads replace medicines.» Bades are not medicines and should not be used to replace drugs prescribed by a doctor.
- «Bades are just a placebo.» Some dietary supplements have scientific evidence of effectiveness, while others can have a placebo effect. It is important to choose dietary supplements whose effectiveness is confirmed by research.
- «All dietary supplements are safe because they are natural.» Not all natural substances are safe. Some plant ingredients can be toxic or interact with drugs.
- «Bad can be taken uncontrolled.» Reception of dietary supplements should be conscious and controlled. Before starting, you need to consult a doctor and follow the recommended dosage.
- «Bades are a way to earn money for manufacturers.» Although some manufacturers can unscrupulously promote dietary supplements, many companies produce high -quality and effective products that can be healthy. It is important to choose dietary supplements from reliable manufacturers and check the availability of quality certificates.
- «If dietary supplement helped my friend, he will help me.» Each organism is unique, and what helped one person may not help another. The effectiveness of dietary supplements depends on the individual needs and characteristics of the body.
VI. Alternative approaches to improving memory
- Healthy nutrition:
- Mediterranean diet: It is rich in fruits, vegetables, fish, olive oil, whole grain products, nuts and seeds. Reduces the risk of cognitive disorders and dementia.
- Limiting sugar and processed products: Excess sugar and processed products can negatively affect memory and cognitive functions.
- Antioxidants: Include products rich in antioxidants in your diet, such as berries, green tea, dark chocolate.
- Sufficient water consumption: Dehydration can worsen cognitive functions. Drink enough water during the day.
- Regular physical activity:
- Aerobic exercises: Improve blood supply to the brain, stimulate neurogenesis, reduce the risk of cognitive impairment and dementia.
- Power training: Improve cognitive functions, especially in relation to attention and executive functions.
- Recommended duration: At least 150 minutes of moderate aerobic activity or 75 minutes of intensive aerobic activity per week.
- Sufficient sleep:
- The importance of sleep for memory consolidation: During sleep, the memory consolidation occurs, the translation of short -term memory into long -term.
- Recommended duration: 7-8 hours of sleep per day.
- Improving the quality of sleep: Observe sleep mode, create comfortable sleeping conditions, avoid using caffeine and alcohol before bedtime.
- Stress management:
- Relaxation techniques: Meditation, yoga, breathing exercises.
- Hobbies and interests: Do what you like and bring pleasure.
- Social activity: Communicate with friends and family, participate in public life.
- Mental stimulation:
- Reading: It stimulates cognitive functions, expands the vocabulary, improves memory and attention.
- Study of the new: Learning a new language, playing a musical instrument, attending courses and training.
- Puzzles and games: Chess, Sudoku, crosswords.
- Memory training:
- Memorization techniques: Mnemotechnics (association method, Loci method, rhyme method).
- Repetition of information: Repeat the information you want to remember at certain intervals.
- Active recalling: Try to actively remember the information, and not just re -read it.
- Socialization:
- Communication with other people: It stimulates cognitive functions, reduces the risk of dementia.
- Participation in group events: Interest clubs, volunteering.
- Avoiding bad habits:
- Refusal of smoking: Smoking worsens the blood supply to the brain and increases the risk of cognitive impairment.
- Moderate alcohol consumption: Alcohol abuse damages the brain and worsens cognitive functions.
VII. Future of research of dietary supplements for memory
- Personalized approach: Development of dietary supplements adapted to individual needs and characteristics of the body based on genetic data and other factors.
- Combinations of dietary supplements: Studying the effectiveness of combinations of various dietary supplements to achieve a synergistic effect.
- New targets for influence: The study of new molecular targets in the brain that can be used to develop new dietary supplements to improve memory and cognitive functions.
- Using artificial intelligence: The use of artificial intelligence to analyze big data and identify new patterns in the efficiency and safety of dietary supplements.
- Clinical research with large samples: Conducting clinical research with large samples and a long observation period to obtain more reliable data on the effectiveness and safety of dietary supplements.
- Development of dietary supplements for the prevention of dementia: The focus of research on the development of dietary supplements that can prevent or slow down the development of dementia.
- Using new technologies: The use of new technologies, such as nanotechnology, to improve the digestibility and delivery of dietary supplements to the brain.
- Studying the influence of intestinal microbiots: The study of the effects of the intestinal microbiots on cognitive functions and the development of dietary supplements, which can improve the microbiota and, therefore, improve memory and cognitive functions.
- The study of the influence of epigenetic factors: A study of the influence of epigenetic factors (changes in the expression of genes that are not associated with a change in the sequence of DNA) as a memory and cognitive functions and the development of dietary supplements that can modulate epigenetic factors.
- Transparency and regulation: Strengthening the regulation of the market of baskets and increasing the transparency of information about the composition, efficiency and safety of dietary supplements.