Safe dietary supplement to improve memory and attention

Safe dietary supplement to improve memory and attention: review and guidance

Chapter 1: Understanding the functions of memory and attention

1. 1. Various types of memory:

      • Sensory memory: Short -term retention of sensory information (visual, auditory, tactile). Duration: A fraction of a second. Example: the image of a lightning outbreak. Function: Primary filtration and transfer of important information to short -term memory. Dysfunction: rarely diagnosed directly, but can be associated with impaired perception. Improvement: training sensory awareness (for example, meditation).

      • Short -term memory (KVP) / Working memory: Holding and manipulating information during a short period (seconds-mines). Capacity: limited (7 ± 2 elements). Example: memorizing a phone number before a set. Function: temporary storage of information necessary to perform current tasks. Dysfunction: difficulties in solving problems requiring information retention, a decrease in concentration. Improvement: memory games, mental mathematics, mnemonic techniques, reduction of distracting factors. Working memory is closely related to attention.

      • Long -term memory (FEP): Storage of information for a long time (days, months, years). Capacity: almost unlimited. Example: memories of childhood, knowledge of the language. Function: constant storage of knowledge, experience, skills. Dysfunction: problems with information extraction, forgetfulness (including age), amnesia. Improvement: repetition of material, associations, sleep, teaching new skills. DVP is divided into:

        • Declarative (obvious) memory: Conscious recalling of facts and events. Divided into:
          • Episodic memory: Memories of personal events and experiences (for example, wedding day).
          • Semantic memory: Knowledge of general facts and concepts (for example, the capital of France).
        • Procedure (implicit) memory: The memory of skills and habits (for example, cycling). It is carried out without conscious effort.

2. 2. Attention mechanisms:

      • Selective attention: The ability to focus on certain information, ignoring distracting factors. Example: concentration on the interlocutor’s speech in a noisy environment. Function: information filtering, overload prevention. Dysfunction: absent -mindedness, difficulties with concentration, exposure to distracting factors. Improvement: meditation, concentration training, elimination of distracting factors.

      • Maintaining attention: The ability to keep the focus on the task for a long period of time. Example: reading a book from beginning to end. Function: ensuring continuous processing of information. Dysfunction: rapid fatigue, loss of concentration, procrastination. Improvement: Smarler, regular breaks, Pomodoro techniques.

      • Separated attention: The ability to focus on several tasks simultaneously. Example: driving a car and conversation by phone (not recommended!). Function: multitasking (although effectiveness is reduced while performing complex tasks). Dysfunction: errors, decrease in performance, increasing the risk of accidents. Improvement: practice, automation of simple tasks. It should be noted that divided attention is not always the best way.

      • Executive functions: A set of cognitive processes that control and regulate other cognitive functions, including attention, memory and thinking. Example: project planning, decision making. Function: organization, planning, flexibility of thinking, pulse control. Dysfunction: difficulties with planning, impulsivity, decision -making problems. Improvement: logic games, strategic planning, meditation.

3. 3. Neurobiological foundations of memory and attention:

      • Hippocampus: The key structure of the brain for the formation of new long -term memories, especially declarative memory (facts and events). Plays an important role in spatial memory. Damage to the hippocampus can lead to anterograd amnesia (inability to form new memories).

      • Amygdala: Participates in the processing of emotions, especially fear. Modulates memory, enhancing the memorization of emotionally significant events.

      • Prefrontal bark: Critically important for attention, working memory, executive functions and planning. Damage to the prefrontal crust can lead to impaired attention, impulsiveness and difficulties with the organization.

      • Basal ganglia: They participate in teaching skills and habits (procedural memory), as well as in motor control and motivation.

      • Neurotransmitter: Chemicals that transmit signals between neurons. Important neurotransmitters for memory and attention:

        • Acetylcholine: It is important for training, memory and attention. Acetylcholine deficiency is associated with Alzheimer’s disease.
        • Dofamine: Participates in motivation, reward, attention and working memory. Dopamine deficiency is associated with the syndrome of attention deficit and hyperactivity (ADHD).
        • Norepinephrine: It is important for attention, vigilance and reaction to stress.
        • Glutamate: The main exciting neurotransmitter in the brain is involved in learning and memory.
        • Gamk (gamma-aminobral acid): The main brake neurotransmitter in the brain helps regulate the excitability of neurons and reduces anxiety.

4. 4. Factors affecting memory and attention:

      • Age: With age, cognitive functions, including memory and attention, can decrease. This is due to changes in the structure and function of the brain, as well as with a decrease in the production of neurotransmitters.
      • Stress and anxiety: Chronic stress can negatively affect memory and attention, damaging the hippocampus and violating the work of the prefrontal bark.
      • Lack of sleep: Sleep is necessary for the consolidation of memory and restoration of cognitive functions. The lack of sleep can lead to a decrease in attention, a deterioration in memory and problems with decision -making.
      • Diet: The lack of nutrients, especially omega-3 fatty acids, B vitamins and antioxidants, can negatively affect the health of the brain and cognitive functions.
      • Diseases: Some diseases, such as Alzheimer’s disease, Parkinson’s disease, multiple sclerosis and depression, can lead to memory disorders and attention.
      • Medicines: Some drugs can have side effects for memory and attention.
      • Abuse of psychoactive substances: Alcohol and drugs can damage the brain and lead to long -term disorders of cognitive functions.
      • Life: A sedentary lifestyle, the lack of physical activity and social isolation can negatively affect the health of the brain and cognitive functions.

Chapter 2: What are dietary supplements and how do they work?

1. 1. Daistry definition:

      • Biologically active food additives (dietary supplements) are concentrates of natural or natural biologically active substances that are intended for direct intake or introduction into food products in order to enrich the diet with individual food or biologically active substances and their complexes. They are not drugs and are not intended for the treatment of diseases.

2. 2. Bades release forms:

      • Bades are produced in various forms, including tablets, capsules, powders, liquids, teas and bars.

3. 3. Dietary supplies mechanisms:

      • Bades can have a different effect on the body, depending on the substances contained in them. Some dietary supplements can improve the overall state of health, maintain the immune system, replenish the deficiency of nutrients, increase energy and improve cognitive functions. The mechanisms of action may include:
        • Filling a deficiency of nutrients: For example, vitamins and minerals.
        • Antioxidant Protection: Protection of brain cells from damage by free radicals.
        • Improving blood circulation in the brain: Improving the delivery of oxygen and nutrients to neurons.
        • Increasing the level of neurotransmitters: For example, an increase in the level of acetylcholine or dopamine.
        • Neuroprotection: Protection of neurons from damage and death.
        • Reducing inflammation: Reducing inflammatory processes in the brain.

4. 4. Bad regulation:

      • Unlike medicines, dietary supplements do not go through strict clinical trials before admission. In most countries, dietary supplement manufacturers are not required to prove their effectiveness or safety, although they must meet the requirements for the quality and safety of food products. Bad regulation may vary in different countries. In Russia, dietary supplements are subject to state registration.

5. 5. Risks associated with the use of dietary supplements:

      • Insufficient knowledge: The effectiveness and safety of many dietary supplements have not been sufficiently studied.
      • Interaction with drugs: Bades can interact with drugs by changing their effect or causing side effects.
      • Incorrect dosage: Compliance with the recommended dosage is important to prevent side effects.
      • Low quality: Some dietary supplements may contain impurities or not correspond to the declared composition.
      • Lack of proven effectiveness: Many dietary supplements do not have sufficient scientific evidence of their effectiveness.
      • Masks of serious diseases: The use of dietary supplements for self -medication can lead to a delay in diagnosis and treatment of serious diseases.
      • Allergic reactions: Some dietary supplements can cause allergic reactions.

Chapter 3: Safe and effective dietary supplement to improve memory and attention

1. 1. Omega-3 fatty acids:

      • The mechanism of action: Omega-3 fatty acids, especially EPA (eicopascentacoic acid) and DHA (non-oxahexenoic acid), are important components of the cell membranes of the brain. They support the health of neurons, improve the transmission of nerve impulses and reduce inflammation. DHA is especially important for the development of the brain and maintaining cognitive functions throughout life.
      • Benefit: Improving memory, attention, information processing and mood. Studies show that omega-3 fatty acids can be useful for the prevention of an age-related decrease in the cognitive functions and disease of Alzheimer.
      • Safety: Omega-3 fatty acids are usually well tolerated. Possible side effects include stomach disorder, nausea and fishing. High doses can dilute blood.
      • Dosage: The recommended dose of DHA and EPA is from 250 to 500 mg per day. For people with a high risk of cardiovascular diseases or cognitive disorders, the dose can be increased to 1-2 grams per day, but only under the supervision of a doctor.
      • Sources: Fish oil, croil oil, linseed oil, chia seeds, walnuts. It is important to choose high -quality additives that have passed the check for the content of heavy metals and other pollutants.

2. 2. B vitamins B:

      • The mechanism of action: Vitamins of group B, especially B1 (thiamine), B3 (NIACIN), B6 ​​(pyridoxin), B9 (folic acid) and B12 (cobalamin), play an important role in energy metabolism in the brain, synthesis of neurotransmitters and maintaining the health of the nervous system. They are necessary for the correct functioning of neurons and the transmission of nerve impulses.
      • Benefit: Improving memory, attention, mood and reducing the risk of cognitive disorders. B vitamins deficiency can lead to fatigue, irritability, depression and deterioration of cognitive functions.
      • Safety: B vitamins are usually well tolerated. High doses of some vitamins of group B, for example, B6, can cause side effects, such as neuropathy (nerves damage).
      • Dosage: The recommended daily dose of B vitamins varies depending on age, gender and health. Usually it is enough to take a complex of B vitamins in accordance with the instructions.
      • Sources: Meat, poultry, fish, eggs, dairy products, whole grain products, legumes, green leafy vegetables. With a deficiency of group B vitamins, it is recommended to take additives.

3. 3. Magnesium:

      • The mechanism of action: Magnesium is involved in more than 300 enzymatic reactions in the body, including those that are important for the functioning of the brain. It regulates the transmission of nerve impulses, stabilizes cell membranes and protects neurons from damage. Magnesium also plays an important role in teaching and memory.
      • Benefit: Improving memory, attention, training and reducing anxiety. Magnesium deficiency can lead to fatigue, irritability, insomnia and a deterioration in cognitive functions.
      • Safety: Magnesium is usually well tolerated. High doses can cause diarrhea.
      • Dosage: The recommended daily dose of magnesium is from 300 to 400 mg. Some forms of magnesium, such as magnesium tronate, are better absorbed by the brain.
      • Sources: Green sheet vegetables, nuts, seeds, legumes, whole grain products. With magnesium deficiency, it is recommended to take additives.

4. 4. L-theanine:

      • The mechanism of action: L-theanine is an amino acid that is contained in tea. It increases the level of the GABA (gamma-aminomatic acid), dopamine and serotonin in the brain, which helps to relax, reduce anxiety and improve concentration. L-theanine can also increase alpha waves in the brain that are associated with a state of relaxed vigilance.
      • Benefit: Improving attention, concentration, training and reduction of anxiety. L-theanine is often used in combination with caffeine to increase mental performance and reduce side effects of caffeine, such as nervousness and anxiety.
      • Safety: L-theanine is usually well tolerated.
      • Dosage: The recommended dose of L-theanine is from 100 to 200 mg.
      • Sources: Tea (especially green and white tea). Also available in the form of an additive.

5. 5. Creatine:

      • The mechanism of action: Creatine is an amino acid that plays an important role in energy metabolism in cells, including neurons. It increases the level of phosphocratin in the brain, which is a source of energy for the rapid recovery of ATP (adenosinerifosfate), the main energy currency of the cell. Creatine can improve cognitive functions, especially in conditions of stress or lack of sleep.
      • Benefit: Improving memory, attention, information processing speeds and decreased fatigue. Studies show that creatine can be especially useful for vegetarians and vegans, which have a lower level of creatine in the brain.
      • Safety: Creatine is usually well tolerated. Possible side effects include fluid retention and stomach disorder.
      • Dosage: The recommended dose of creatine is from 3 to 5 grams per day.
      • Sources: Meat, fish. Also available in the form of an additive.

6. 6. Bacopa Monnieri (Bakop Monieri):

      • The mechanism of action: Bakop Monieri is an Ayurvedic plant that is traditionally used to improve memory and training. It contains active compounds called bacosides, which improve the transmission of nerve impulses, protect neurons from damage and reduce inflammation. Bakop Monieri can also increase the level of acetylcholine in the brain.
      • Benefit: Improving memory, training, attention and reduction of anxiety. Studies show that Monieri Bakop can be especially useful for improving long -term memory.
      • Safety: Bakop Monieri is usually well tolerated. Possible side effects include stomach disorder and dry mouth.
      • Dosage: The recommended dose of Monieri Bakopa is from 300 to 450 mg per day.
      • Sources: Available in the form of an additive. It is important to choose standardized extracts containing a certain amount of bacosides.

7. 7. Ginkgo Biloba (ginkgo biloba):

      • The mechanism of action: Ginkgo biloba is a plant that improves blood circulation in the brain, protects neurons from damage to free radicals and reduces inflammation. It contains active compounds called flavonoids and terpenoids, which have an antioxidant and anti -inflammatory effect. Ginkgo bilobe can also improve the transmission of nerve impulses.
      • Benefit: Improving memory, attention, information processing speeds and reducing the risk of cognitive disorders. Studies show that ginkgo bilobe can be useful for people with an age -related decrease in cognitive functions and dementia.
      • Safety: Ginkgo bilobe can interact with drugs that thin blood. Possible side effects include headache, stomach disorder and allergic reactions.
      • Dosage: The recommended dose of ginkgo biloba is from 120 to 240 mg per day.
      • Sources: Available in the form of an additive. It is important to choose standardized extracts containing a certain number of flavonoids and terpenoids.

8. 8. L-Carnitin:

      • The mechanism of action: L-carnitine is an amino acid that plays an important role in energy metabolism in cells, transporting fatty acids to mitochondria, where they are burned for energy production. It also has an antioxidant effect and protects neurons from damage. L-carnitine can improve cognitive functions, especially in the elderly.
      • Benefit: Improving memory, attention, mood and decrease in fatigue. Studies show that L-carnitine can be useful for people with an age-related decrease in cognitive functions and Alzheimer’s disease.
      • Safety: L-carnitine is usually well tolerated. Possible side effects include stomach disorder and fish smell.
      • Dosage: The recommended dose of L-carnitine is from 500 to 2000 mg per day.
      • Sources: Meat, fish, dairy products. Also available in the form of an additive.

9. 9. Alpha-lipoic acid (Alk):

      • The mechanism of action: Alpha-lipoic acid (Alc) is a powerful antioxidant that protects cells from damage by free radicals. It also improves energy metabolism and reduces inflammation. ALK can improve cognitive functions, especially in people with diabetes and age -related decrease in cognitive functions. ALK is also capable of penetrating through a hematoencephalic barrier, which allows it to have an antioxidant effect directly in the brain.
      • Benefit: Improving memory, attention, information processing speeds and reducing the risk of cognitive disorders. Studies show that Alk can be useful for people with Alzheimer’s disease and other neurodegenerative diseases.
      • Safety: Alc is usually well tolerated. Possible side effects include stomach disorder and a decrease in blood sugar.
      • Dosage: The recommended dose of Alc is from 300 to 600 mg per day.
      • Sources: Available in the form of an additive.

10. 10. Phosphateidix (FS):

        • The mechanism of action: Phosphatidylserin (FS) is a phospholipid, which is an important component of cell membranes of the brain. It supports the health of neurons, improves the transmission of nerve impulses and increases the level of neurotransmitters, such as acetylcholine. FS can improve cognitive functions, especially in the elderly.
        • Benefit: Improving memory, attention, information processing speeds and reducing the risk of cognitive disorders. Studies show that the FS can be useful for people with an age -related decrease in cognitive functions and Alzheimer’s disease.
        • Safety: FS is usually well tolerated. Possible side effects include stomach disorder and insomnia.
        • Dosage: The recommended dose of the FS is from 100 to 300 mg per day.
        • Sources: Soy lecithin, sunflower lecithin. Also available in the form of an additive.

Chapter 4: Recommendations for the safe use of dietary supplements for memory and attention

1. 1. Consultation with a doctor:

      • Before taking any dietary supplement to improve memory and attention, you need to consult a doctor. This is especially important if you have any diseases, you take medicines or pregnant or breastfeeding. The doctor can evaluate your health status, determine the cause of memory problems and attention and choose the most suitable and safe dietary supplements. The doctor can also evaluate the possible interactions of dietary supplements with the drugs that you take.

2. 2. The choice of high -quality dietary supplements:

      • When choosing dietary supplements, you need to pay attention to the quality of products. Choose dietary supplements from famous and reliable manufacturers who have a good reputation and comply with quality standards. Check the availability of quality certificates and compliance with safety requirements. Pay attention to the composition of the dietary supplement and make sure that it corresponds to the declared. Avoid dietary supplements containing artificial additives, dyes and flavors. Buy dietary supplements only in trusted pharmacies and stores.

3. 3. Dosage compliance:

      • It is important to strictly observe the recommended dosage of dietary supplements indicated on the package or prescribed by a doctor. Exceeding the dosage can lead to side effects. Start with a low dose and gradually increase it to evaluate the tolerance of dietary supplements.

4. 4. Observation of the reaction of the body:

      • During the use of dietary supplements, it is necessary to carefully monitor the reaction of the body. When any side effects appear, such as stomach disorder, headache, allergic reactions or other unpleasant symptoms, it is necessary to stop taking the dietary supplement and consult a doctor.

5. 5. Duration of admission:

      • The duration of dietary supplements to improve memory and attention can vary depending on the individual characteristics of the body and the goals of administration. Some dietary supplements can give an effect in a few weeks, while others require a longer reception. It is recommended to consult a doctor about the duration of dietary supplements.

6. 6. Combination of dietary supplements:

      • It is not recommended to combine a large number of dietary supplements without consulting a doctor. Some dietary supplements can interact with each other by changing their action or causing side effects. The doctor can evaluate the compatibility of dietary supplements and choose the optimal combination.

7. 7. A combination with other methods of improving memory and attention:

      • Reception of dietary supplements to improve memory and attention should be combined with other methods such as healthy nutrition, regular physical exercises, sufficient sleep, stress management and training functions. Such an integrated approach will achieve the best results.

8. 8. Bad storage:

      • Bades must be stored in accordance with the instructions, in an inaccessible place for children, away from direct sunlight and heat sources.

Chapter 5: Other ways to improve memory and attention (without dietary supplements)

1. 1. Healthy nutrition:

      • Balanced diet: The use of various products rich in nutrients, such as fruits, vegetables, whole grain products, legumes, nuts, seeds, low -fat meat, poultry and fish, it is necessary to maintain brain health and cognitive functions.
      • Restriction of processed products: The use of processed foods, fast food, sweet drinks and products with a high content of saturated and trans fats should be limited, as they can negatively affect the health of the brain and cognitive functions.
      • The use of products rich in antioxidants: Antioxidants protect brain cells from damage by free radicals. It is recommended to consume products rich in antioxidants, such as berries, green leafy vegetables, nuts and seeds.
      • Sufficient water use: Dehydration can lead to a decrease in cognitive functions. It is recommended to drink enough water during the day.

2. 2. Regular physical exercises:

      • Aerobic exercises: Regular aerobic exercises, such as walking, running, swimming or cycling, improve blood circulation in the brain, stimulate the growth of new neurons and improve cognitive functions.
      • Power training: Power training can also be useful for improving cognitive functions.
      • Recommended duration: It is recommended to engage in physical exercises for at least 150 minutes a week.

3. 3. Sufficient sleep:

      • Regular sleep mode: Compliance with the regular sleep regime, going to bed and waking up at the same time every day, helps to regulate circadian rhythms and improves sleep quality.
      • Sufficient duration of sleep: It is recommended to sleep at least 7-8 hours a day.
      • Creating comfortable sleep conditions: It is important to create comfortable conditions for sleep, such as a quiet, dark and cool room.
      • Avoiding caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.

4. 4. Stress management:

      • Relaxation techniques: Relaxation techniques, such as meditation, yoga, deep breathing and progressive muscle relaxation, help reduce stress levels and improve cognitive functions.
      • Hobbies and hobbies: Classes of favorite hobbies and hobbies help to distract from stress and improve mood.
      • Social support: Communication with friends and loved ones provides social support and helps to cope with stress.
      • Time planning: Time planning and the organization of tasks help reduce the feeling of overload and stress.

5. 5. Cognitive functions training:

      • Memory games: Memory games, such as Sudoku, crosswords and chess, help to train memory and improve cognitive functions.
      • Training in new skills: Teaching new skills, such as playing a musical instrument, studying a foreign language or mastering new technologies, stimulates the brain and improves cognitive functions.
      • Reading: Reading books and articles expands the horizons, improves vocabulary and trains memory.
      • Mental mathematics: The solution of mathematical problems in the mind improves concentration and trains the brain.
      • Mnemonic techniques: The use of mnemonic techniques, such as associations, visualization and rhyme, helps to improve the memorization of information.

6. 6. Social activity:

      • Communication with friends and relatives: Regular communication with friends and loved ones stimulates the brain, improves mood and prevents social isolation.
      • Participation in social events: Participation in social events, such as visiting concerts, exhibitions and theaters, expands the horizons and provides social stimulation.
      • Volunteering: Volunteering makes it possible to help other people and feel useful, which improves mood and reduces stress.

7. 7. Organization of workspace:

      • Elimination of distracting factors: It is necessary to eliminate all distracting factors, such as noise, bright light and notifications on the phone, in order to improve concentration and attention.
      • Desktop organization: An organized and clean desktop helps to reduce stress levels and improve concentration.
      • Using time management techniques: The use of time management techniques, such as Pomodoro, helps improve concentration and increase performance.
      • Regular breaks: Regular breaks help prevent fatigue and improve concentration.

8. 8. Meditation and awareness:

      • Regular practice of meditation: Regular practice of meditation helps improve concentration, reduce stress and improve cognitive functions.
      • Awareness: Awareness is the practice of conscious attention to the present moment. The practice of awareness helps to improve concentration and reduce stress.

9. 9. Restriction of the time spent on the screens:

      • Restriction of the time spent at the computer, phone and TV: The excessive time spent behind the screens can lead to a decrease in attention, sleep impairment and the deterioration of cognitive functions.
      • Regular breaks when working at the computer: It is necessary to take regular breaks when working at the computer to give rest to the eyes and brain.

10. 10. Regular medical examinations:

        • Regular medical examinations: Regular medical examinations help to identify and treat diseases that can affect memory and attention.

Chapter 6: future areas of research in dietary supplement to improve memory and attention

1. 1. Development of new dietary supplements:

      • Studies of new plant extracts: About