Dad rating to increase intelligence: detailed analysis
1. Principles of work and classification of nootropes
Improving intelligence using biologically active additives (BAD) is a topic that causes great interest and many disputes. Before moving on to the rating of specific additives, it is necessary to understand the principles of their action and classification. The term «nootrop» (from Greek. Noos — reason, tropos — turn) was introduced in 1972 to describe piracetam, the first drug that demonstrated the ability to improve cognitive functions without pronounced side effects. Since then, nootropes are understood as substances that have a positive effect on cognitive processes, such as memory, attention, thinking, training and concentration.
It is important to understand that not all dietary supplements positioned as improving intelligence are true nootropes. Many of them act indirectly, improving the blood circulation of the brain, protecting the nerve cells from damage or reducing stress.
The classification of nootropics is quite complex and can be based on various criteria, including the mechanism of action, a chemical structure and pharmacological properties. However, for the purposes of this analysis, the following main groups can be distinguished:
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Racetam: This is a group of synthetic nootropics, pyrrolidone derivatives. These include piracetams, aniracetam, oxiracetam, prarametams and others. The mechanism of action of Racetams is complicated and is not fully studied, but it is assumed that they affect neurotransmitter systems, in particular, on the holinergic system (increase the capture of choline), and also improve the plasticity of neurons and the blood circulation of the brain. The effects of racetams can vary depending on the specific drug and the individual characteristics of the body. Some studies show that racetams can improve memory, attention, learning and cognitive functions in people with cognitive impairment, but the effect in healthy people is less pronounced.
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Holinergic agents: This group includes substances that increase the level of acetylcholine, one of the most important neurotransmitters that plays a key role in learning and memory processes. Holinergic agents can be divided into two main categories:
- Acetylcholine predecessors: These include choline, citicoline (CDP-choline), alpha-GPC (L-alpha-glycerylphosphyrylholin) and others. They provide the body with building blocks for the synthesis of acetylcholine.
- Inhibitor acetylcholinstruation: These substances prevent the destruction of acetylcholine, thereby increasing its concentration in the synaptic gap. These include, for example, galantamine and rivastigmin, which are used to treat Alzheimer’s disease. However, these drugs have serious side effects and are not suitable for independent use in order to improve cognitive functions.
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Amino acids: Some amino acids, such as L-theanine, N-acetyl-L-grosin (NALT) and creatine, affect cognitive functions.
- L-theanine: This amino acid contained in green tea has a relaxing effect and can improve the concentration of attention and cognitive functions in combination with caffeine. L-theanine contributes to the production of alpha waves in the brain, which is associated with a state of calm vigilance.
- N-Acetyl-L-Tirosin (NALT): This is an acetylated form of tyrosine, amino acids, which is the precursor of dopamine and norepinephrine, neurotransmitters involved in the processes of motivation, attention and cognitive flexibility. NALT can be useful in stress situations or increased mental stress.
- Creatine: This amino acid plays an important role in energy metabolism, in particular, in the brain. Creatine can improve short -term memory and cognitive functions, especially in mental stress situations.
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Plant extracts and adaptogens: This group includes substances obtained from plants with nootropic properties. These include ginkgo biloba, Bakop Monieri, ginseng and Rodiula pink.
- Ginkgo biloba: Ginkgo biloba extract improves blood circulation of the brain, has antioxidant properties and can improve memory and cognitive functions, especially in elderly people with age -related cognitive disorders.
- Bakopa Monyeri: This grass is used in Ayurvedic medicine to improve memory and cognitive functions. Bakop Monieri contains bacosides, which are supposed to improve the transmission of nerve impulses and protect the nerve cells from damage.
- Ginseng: Ginseng is an adaptogen that helps the body cope with stress. It can improve attention, memory and cognitive functions, especially in mental stress situations.
- Rodiola pink: Another adaptogen that helps the body adapt to stress. Rhodiola pink can improve mood, reduce fatigue and improve cognitive functions, especially in conditions of stress.
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Vitamins and minerals: Some vitamins and minerals, such as B vitamins, vitamin D, magnesium and zinc, play an important role in maintaining normal brain function and can improve cognitive functions with their deficiency.
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Peptides: Some peptides, such as Semax and Selank, have nootropic properties and are used to improve memory, attention and cognitive functions. However, these drugs, as a rule, are released according to the prescription and require consultation with a doctor.
2. Rating of dietary supplement to increase intelligence: detailed review
When compiling the rating, the following criteria were taken into account:
- Efficiency: The assessment was based on scientific research, clinical trials and user reviews.
- Safety: Possible side effects and contraindications were taken into account.
- Accessibility: The price and availability of the drug in the market was taken into account.
- Quality: The reputation of the manufacturer and the availability of quality certificates were evaluated.
- The mechanism of action: The principle of operation of the drug and its effect on cognitive functions were taken into account.
Important! Before taking any dietary supplement, you need to consult a doctor in order to exclude contraindications and avoid unwanted side effects. This rating is not a guide to action and does not replace the consultation of a specialist. The effectiveness of dietary supplements can vary depending on the individual characteristics of the body.
2.1. TOP-5 dietary supplements with the most confirmed efficiency:
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Citicolin (CDP-Holin): Citicoline is a source of choline necessary for the synthesis of acetylcholine. It is also involved in the synthesis of phosphatidylcholine, an important component of cell membranes. Studies show that citicoline can improve memory, attention and cognitive functions, especially in older people and people with cognitive impairment. It can also be useful when restoring after a stroke and traumatic brain injuries. Citicoline is considered a relatively safe drug with a small number of side effects. The dosage is usually 500-2000 mg per day.
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Bakopa Monyeri: Bakop Monieri is a grass used in Ayurvedic medicine to improve memory and cognitive functions. Bakop Monieri contains bacosides, which are supposed to improve the transmission of nerve impulses and protect the nerve cells from damage. Studies show that Monieri Bakop can improve memory, learning and information processing speed. The effect usually manifests itself after several weeks of admission. The dosage is usually 300-600 mg per day. Some users note side effects, such as stomach disorder.
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Creatine: Creatine plays an important role in energy metabolism, in particular, in the brain. It increases the level of phosphocratin, which is a source of energy for brain cells. Studies show that creatine can improve short -term memory and cognitive functions, especially in mental stress situations. It can also improve mood and reduce fatigue. The dosage is usually 3-5 grams per day. Creatine is considered a relatively safe drug with a small number of side effects.
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L-theanine: L-theanine is an amino acid contained in green tea. It has a relaxing effect and can improve attention concentration and cognitive functions combined with caffeine. L-theanine contributes to the production of alpha waves in the brain, which is associated with a state of calm vigilance. He can also reduce anxiety and improve sleep quality. The dosage is usually 100-200 mg per day. L-theanine is considered a relatively safe drug with a small number of side effects.
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Ginkgo biloba: Ginkgo biloba extract improves blood circulation of the brain, has antioxidant properties and can improve memory and cognitive functions, especially in elderly people with age -related cognitive disorders. It can also improve attention and reduce the risk of dementia. The dosage is usually 120-240 mg per day. Ginkgo bilobe can interact with some drugs such as anticoagulants, so before taking it, you need to consult a doctor.
2.2. Other promising dietary supplements:
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Alfa-GPC (l-alpha-glycerylphosphyrylholin): Another source of choline that can improve cognitive functions. Alfa-GPC is considered more bio-accessful than choline bartratrate. The dosage is usually 300-600 mg per day.
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N-Acetyl-L-Tirosin (NALT): Acetylated form of tyrosine, amino acids, which is the predecessor of dopamine and norepinephrine. NALT can be useful in stress situations or increased mental stress. The dosage is usually 350-700 mg per day.
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Rodiola pink: Adaptogen, which helps the body adapt to stress. Rhodiola pink can improve mood, reduce fatigue and improve cognitive functions, especially in conditions of stress. The dosage is usually 200-600 mg per day.
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Phosphateidixine: Phospholipid, which is an important component of cell membranes. Phosphatidylserin can improve memory and cognitive functions, especially in the elderly. The dosage is usually 100-300 mg per day.
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Piracetam and other Racetama: Retams are synthetic nootropes, which are supposed to improve the plasticity of neurons and blood circulation of the brain. However, their effectiveness in healthy people is less pronounced than in people with cognitive impairment. Retams can cause side effects, such as headache and nervousness. The use of racetam should be carried out under the supervision of a doctor.
3. Side effects and contraindications
It is important to consider that even natural dietary supplements can have side effects and contraindications. The most common side effects include:
- Indigestion: Nausea, diarrhea, constipation.
- Headache:
- Nervousness:
- Insomnia:
- Interaction with drugs: Some dietary supplements can interact with medicines, so before taking it, you need to consult a doctor.
Contraindications:
- Pregnancy and breastfeeding: Most dietary supplements are not recommended for pregnant and nursing women.
- Individual intolerance:
- Some diseases: Some dietary supplements can be contraindicated in certain diseases, such as heart, kidneys or liver diseases.
4. Additional factors affecting intelligence
Taking dietary supplements to improve intelligence, it is important to remember that they are only one of the factors affecting cognitive functions. A healthy lifestyle, proper nutrition, regular physical exercises, sufficient sleep and mental activity are no less important.
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Proper nutrition: For normal brain function, certain nutrients are necessary, such as omega-3 fatty acids, group B vitamins, antioxidants and minerals. The diet should include fish, nuts, seeds, fruits, vegetables and whole grains.
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Regular physical exercises: Physical exercises improve the blood circulation of the brain, contribute to the production of neurotrophic factors, such as BDNF (brain neurotrophic factor) that support the growth and survival of nerve cells.
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Sufficient sleep: During sleep, the brain consolidates memory and is cleansed of toxins. The lack of sleep can negatively affect cognitive functions.
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Mental activity: Regular mental activity, such as reading, solving puzzles, studying new skills, helps maintain the brain in tone and improves cognitive functions.
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Stress management: Chronic stress can negatively affect cognitive functions. It is important to learn how to manage stress with the help of relaxation, meditation, yoga or other methods.
5. Conclusion: a personalized approach to improving intelligence
The choice of dietary supplements to improve intelligence is an individual process that requires the accounting of many factors, including age, health, lifestyle and purpose. There is no universal solution that is suitable for everyone. Before taking any dietary supplement, you need to consult a doctor in order to exclude contraindications and avoid unwanted side effects. It is important to remember that dietary supplement is only an addition to a healthy lifestyle, and not a replacement for it. The best results are achieved with an integrated approach, including proper nutrition, regular physical exercises, sufficient sleep, mental activity and stress management.