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Dietary supplement to improve short -term and long -term memory: detailed review
1. Understanding of memory: short -term vs. Long -term
Memory is a complex cognitive process that allows us to encode, store and extract information. It is not a single system, but consists of several interconnected components, among which the most important are short -term (working) and long -term memory. Understanding the differences between them is crucial for the choice of optimal strategies and, possibly, biologically active additives (dietary supplements) aimed at improving cognitive functions.
1.1. Short -term memory (KVP): working buffer of consciousness
A short -term memory, often called working memory, is a temporary buffer for storing and processing information. It allows us to keep in the mind a small amount of information (about 7 ± 2 units) for a short period of time (usually a few seconds). KVP is actively used in everyday tasks, such as memorizing a telephone number, solving mathematical problems in the mind or following instructions.
Key characteristics of short -term memory:
- Limited capacity: KVP can store only a limited amount of information at the same time. Overloading KVP leads to forgetting and errors.
- Limited storage time: Information in the KVP quickly disappears if active efforts are not made to maintain it (for example, repetition).
- Active processing: KVP not only stores information, but also allows you to manipulate it, performing various cognitive operations.
- Role in training: Effective KVP work is necessary for the training and acquisition of new knowledge. It allows you to temporarily hold the information necessary for integration with existing knowledge in long -term memory.
- Neural correlates: KVP is associated with the activity of the prefrontal cerebral cortex, as well as other areas, such as parietal bark and temporal lobes.
1.2. Long -term memory (FEP): Archive of knowledge and memories
Long -term memory is a relatively constant storage of information, which can be held for a long time — from several minutes to all life. DVP is divided into several subtypes, including:
- Explicit (declarative) memory: Conscious recalling of facts and events.
- Semantic memory: Knowledge of general facts and concepts (for example, the capital of France, the meaning of the word «democracy»).
- Episodic memory: Memories of personal events and experiences (for example, the first day at school, wedding celebration).
- Implicit (procedural) memory: Unconscious knowledge of how to perform certain actions and skills (for example, cycling, playing a musical instrument).
Key characteristics of long -term memory:
- Almost unlimited capacity: DVP can store a huge amount of information.
- Storage for a long time: Information in the fiberboard can be stored for a very long time, possibly even throughout life.
- Organization of information: Information in the fiberboard is organized in the form of interconnected networks, which facilitates its search and extraction.
- The role in identity: DVP forms our sense of identity, as it contains memories of our past experiences and knowledge.
- Neural correlates: DVP is associated with various areas of the brain, including hippocampus (important for the formation of new memories), Amigdal (plays a role in emotional memory) and the bark of large hemispheres (where memories are stored).
1.3. The relationship of KVP and FEP:
Short -term and long -term memory are closely interconnected. The information entering the KVP can be encoded and transferred to the FEP for subsequent storage. Effective KVP work is necessary for the successful formation of new memories in the FEP. For example, when we read the book, KVP allows us to keep the last few words and sentences in the mind in order to understand the meaning of the text and encode it in the fiberboard.
2. Factors affecting memory
Numerous factors affect both external and internal factors. Understanding these factors is important for developing strategies for improving memory and choosing the relevant dietary supplements.
2.1. Age:
With age, cognitive functions, including memory, can worsen. This is due to age-related changes in the structure and function of the brain, such as a decrease in brain volume, a decrease in blood supply to the brain and the accumulation of beta amyloid.
- Age -related memory decrease: It is due to natural aging processes that affect the structure and function of the brain.
- Alzheimer’s disease: Neurodegenerative disease, leading to a progressive loss of memory and cognitive functions.
2.2. Life:
Life plays an important role in maintaining brain health and cognitive functions.
- Diet: Improper nutrition, nutrient deficiency and excessive consumption of sugar and processed products can negatively affect memory.
- Physical activity: The lack of physical activity is associated with the deterioration of cognitive functions and an increased risk of dementia.
- Dream: The lack of sleep, impaired sleep regime and insomnia negatively affect memory consolidation and cognitive functions.
- Stress: Chronic stress can have a toxic effect on the brain and lead to a deterioration in memory and cognitive functions.
- Bad habits: Smoking and alcohol abuse negatively affect the health of the brain and memory.
2.3. Diseases and medicines:
Some diseases and drugs can have a negative effect on memory.
- Diseases: Depression, anxiety disorders, hypothyroidism, stroke and traumatic brain injuries can lead to a worsening memory.
- Medicines: Some drugs, such as antidepressants, antihistamines, sleeping pills and tranquilizers, can have a negative effect on memory.
2.4. Genetics:
Genetic factors play a role in determining individual differences in cognitive functions, including in memory.
- Genes associated with Alzheimer’s disease: Some genes, such as APOE4, increase the risk of developing Alzheimer’s disease.
- Genes affecting cognitive functions: There are genes that affect various aspects of cognitive functions, including memory, attention and intelligence.
3. Bades to improve memory: review and scientific data
There is a wide range of biologically active additives (dietary supplements), which are positioned as means for improving memory and cognitive functions. It is important to note that the effectiveness of many of these additives has not been proved by scientific research, and before their use it is necessary to consult a doctor.
3.1. Plant extracts:
- Ginkgo biloba (Ginkgo Biloba): One of the most popular dietary supplements to improve memory. It is assumed that ginkgo biloba improves blood supply to the brain, has antioxidant properties and protects neurons from damage. Some studies show that ginkgo bilobe can improve memory and cognitive functions in people with Alzheimer’s disease and other forms of dementia, but the research results are ambiguous.
- The mechanism of action: Improving blood circulation in the brain, antioxidant properties, protection of neurons from damage.
- Scientific data: Ambiguous research results. Some studies show an improvement in memory and cognitive functions in people with dementia, others do not reveal a significant effect.
- Recommendations: A doctor’s consultation is required.
- Ginseng (ginseng): Adaptogen, which is traditionally used to improve physical and mental performance. Ginseng can improve the blood supply to the brain, increase energy levels and reduce stress. Some studies show that ginseng can improve memory, attention and cognitive functions.
- The mechanism of action: Improving blood circulation in the brain, increasing energy level, decrease in stress.
- Scientific data: Some studies show an improvement in memory, attention and cognitive functions.
- Recommendations: A doctor’s consultation is required.
- Bacopa Monnieri: A traditional Ayurvedic agent that is used to improve memory and cognitive functions. Bakop Monier contains active compounds called bacosides, which can improve the function of neurons, protect the brain from damage and reduce stress. Some studies show that Bakop Monier can improve the memory, attention and speed of information processing.
- The mechanism of action: Improving the function of neurons, protecting the brain from damage, decreasing stress.
- Scientific data: Some studies show an improvement in memory, attention and speed processing.
- Recommendations: A doctor’s consultation is required.
- Rhodiola pink (Rhodiola rosea): Adaptogen, which is used to increase stress resistance, improve mood and cognitive functions. Rhodiola pink can improve the blood supply to the brain, increase the level of energy and protect neurons from damage. Some studies show that Rhodiola pink can improve memory, attention and mental performance.
- The mechanism of action: Improving blood circulation in the brain, increasing energy level, protection of neurons from damage.
- Scientific data: Some studies show an improvement in memory, attention and mental performance.
- Recommendations: A doctor’s consultation is required.
3.2. Vitamins and minerals:
- B vitamins B (B1, B6, B12, folic acid): It is necessary for the normal function of the nervous system and the brain. B vitamins deficiency can lead to a deterioration in memory, cognitive functions and moods. Vitamin B12 is especially important for brain health, and its deficiency can lead to irreversible neurological damage. Folic acid plays an important role in the synthesis of neurotransmitters and DNA protection.
- The mechanism of action: Maintaining the normal function of the nervous system and brain, participation in the synthesis of neurotransmitters, DNA protection.
- Scientific data: B vitamins deficiency can lead to a deterioration in memory and cognitive functions. Reception of B vitamins can improve cognitive functions in people with deficiency.
- Recommendations: It is recommended to take an analysis for the level of group B vitamins in the blood and take additives in case of deficiency.
- Vitamin D: It is important for brain health and cognitive functions. Vitamin D deficiency is associated with an increased risk of dementia and other neurodegenerative diseases. Vitamin D can protect neurons from damage, improve the function of neurons and reduce inflammation in the brain.
- The mechanism of action: Protection of neurons from damage, improving the function of neurons, a decrease in inflammation in the brain.
- Scientific data: Vitamin D deficiency is associated with an increased risk of dementia. Taking vitamin D can improve cognitive functions in people with deficiency.
- Recommendations: It is recommended to take an analysis for vitamin D in the blood and take additives in case of deficiency.
- Magnesium: It is important for the normal function of the nervous system and the brain. Magnesium is involved in the transmission of nerve impulses, regulates the level of neurotransmitters and protects neurons from damage. Magnesium deficiency can lead to a deterioration in memory, cognitive functions and moods.
- The mechanism of action: Participation in the transfer of nerve impulses, regulation of the level of neurotransmitters, protection of neurons from damage.
- Scientific data: Magnesium deficiency can lead to a deterioration in memory and cognitive functions. Magnesium intake can improve cognitive functions in people with deficiency.
- Recommendations: A balanced diet, rich in magnesium, is recommended. In case of deficiency, you can take magnesium additives.
- Zinc: It is important for the normal function of the brain and immune system. Zinc is involved in the synthesis of neurotransmitters, protects neurons from damage and regulates inflammation in the brain. Zinc deficiency can lead to a deterioration in memory, cognitive functions and moods.
- The mechanism of action: Participation in the synthesis of neurotransmitters, protection of neurons from damage, regulation of inflammation in the brain.
- Scientific data: Zinc deficiency can lead to a deterioration in memory and cognitive functions. Taking zinc can improve cognitive functions in people with deficiency.
- Recommendations: A balanced diet rich in zinc is recommended. In case of deficiency, you can take zinc additives.
3.3. Amino acids and other substances:
- Creatine: It is mainly known as an additive to increase physical strength and endurance, but some studies show that creatine can also improve cognitive functions, especially in situations requiring intensive mental stress. Creatine increases the level of phosphocratin in the brain, which is a source of energy for neurons.
- The mechanism of action: Increasing the level of phosphocratin in the brain, providing energy for neurons.
- Scientific data: Some studies show an improvement in cognitive functions, especially in situations requiring intensive mental stress.
- Recommendations: A doctor’s consultation is required.
- L-carnitine: Amino acid, which plays an important role in energy exchange. L-carnitine helps to transport fatty acids to mitochondria, where they are used to produce energy. Some studies show that L-carnitine can improve cognitive functions, especially in the elderly.
- The mechanism of action: Participation in energy exchange, improvement of mitochondria function.
- Scientific data: Some studies show an improvement in cognitive functions, especially in the elderly.
- Recommendations: A doctor’s consultation is required.
- Acetyl-L-Carnitine (Acetyl-Carnitine): The form of L-carnitine, which penetrates the hematoencephalic barrier. Acetyl-L-carnitine can improve cognitive functions, mood and memory. Some studies show that acetyl-L-carnitine can be useful in the treatment of Alzheimer’s disease and other neurodegenerative diseases.
- The mechanism of action: Participation in energy exchange, improving the function of mitochondria, protection of neurons from damage.
- Scientific data: Some studies show an improvement in cognitive functions, mood and memory.
- Recommendations: A doctor’s consultation is required.
- Holin (Choline): It is important for the normal function of the brain and nervous system. Kholin is the predecessor of the neurotransmitter acetylcholine, who plays an important role in memory, training and attention. Additional sources of choline, such as Alpha-GFH (Alpha-GPC) or Citicoline (Citicoline), can improve cognitive functions, especially in the elderly.
- The mechanism of action: The predecessor of the neurotransmitter acetylcholine, an improvement in the function of neurons.
- Scientific data: Some studies show an improvement in cognitive functions, especially in the elderly.
- Recommendations: A doctor’s consultation is required.
- Alfa-GFH (Alpha-GPC): The source of choline, which easily penetrates through the hematoencephalic barrier. Alfa-CFH increases the level of acetylcholine in the brain, which can improve memory, training and attention.
- The mechanism of action: An increase in the level of acetylcholine in the brain, improve the function of neurons.
- Scientific data: Some studies show an improvement in memory, training and attention.
- Recommendations: A doctor’s consultation is required.
- Citicoline (Citicoline): The compound that contains choline and citidine. Citicoline can improve cognitive functions, protect neurons from damage and increase the level of energy in the brain.
- The mechanism of action: Protection of neurons from damage, increasing the level of energy in the brain.
- Scientific data: Some studies show an improvement in cognitive functions.
- Recommendations: A doctor’s consultation is required.
- Piracetam (Piracetam): Nootropic agent that is used to improve cognitive functions. Piracetam can improve blood circulation, protect neurons from damage and increase the level of neurotransmitters. However, it is worth noting that the use of piracetam in some countries (for example, in the USA) is not allowed as a dietary supplement, and it is available only by recipe.
- The mechanism of action: Improving blood supply to the brain, protecting neurons from damage, increasing the level of neurotransmitters.
- Scientific data: Some studies show an improvement in cognitive functions.
- Recommendations: A doctor’s consultation is required. In some countries, it is only available by recipe.
- Omega-3 fatty acids (EPK and DGK): Important to brain health and cognitive functions. Omega-3 fatty acids are found in fatty fish (salmon, tuna, sardines) and some vegetable oils (linseed oil, chia oil). Omega-3 fatty acids can protect neurons from damage, improve the function of neurons and reduce inflammation in the brain. The omega-3 deficiency is associated with an increased risk of dementia and other neurodegenerative diseases.
- The mechanism of action: Protection of neurons from damage, improving the function of neurons, a decrease in inflammation in the brain.
- Scientific data: The omega-3 deficiency is associated with an increased risk of dementia. Reception of omega-3 fatty acids can improve cognitive functions in people with deficiency.
- Recommendations: It is recommended to consume fatty fish 2-3 times a week or take Omega-3 fatty supplements.
- Uridin Monophosphate (UMP): Nucleotide, which is a building block of RNA. Uridine monophosphate can improve cognitive functions, increase the level of neurotransmitters and improve synaps.
- The mechanism of action: Improving the function of synapses, increasing the level of neurotransmitters.
- Scientific data: Some studies show an improvement in cognitive functions.
- Recommendations: A doctor’s consultation is required.
4. Strategies for memory improvement not related to dietary supplements
In addition to taking dietary supplements, there are many other strategies that can help improve memory and cognitive functions. These strategies are often more effective and safe than taking dietary supplements, and they should be considered as the basis for maintaining brain health.
4.1. Healthy lifestyle:
- Balanced nutrition: The use of various foods rich in fruits, vegetables, whole grains, low -fat protein and healthy fats. Restriction of sugar consumption, treated foods and saturated fats.
- Regular physical activity: Regular exercises, such as walking, running, swimming or dancing, improve blood supply to the brain, increase the level of neurotrophic factors and protect neurons from damage.
- Sufficient sleep: 7-8 hours of quality sleep every night. Sleep is necessary for consolidation of memory and cognitive functions.
- Stress management: The practice of relaxation techniques, such as meditation, yoga or breathing exercises, to reduce stress.
- Refusal of smoking and abuse of alcohol: Smoking and alcohol abuse negatively affect the health of the brain and cognitive functions.
4.2. Cognitive training:
- Exercises for the brain: The regular performance of cognitive exercises, such as solving crosswords, Sudoku or memory, can help improve cognitive functions.
- Studying new skills: The study of new skills, such as playing a musical instrument, learning a foreign language or drawing, stimulates the brain and improves cognitive functions.
- Reading: Reading books and articles expands the vocabulary, improves understanding and memory.
- Social activity: Communication with friends and family, participation in public events and volunteering stimulate the brain and improve cognitive functions.
4.3. Mnemonic techniques:
- Locus Method: The visualization of a familiar place and the association of information that you need to remember with certain places in this place.
- Story Method: Creating a story in which the elements that need to be remembered are connected.
- Acronyms method: The use of the first letters of the words that you need to remember to create a new word or phrase.
- RIFAM method: Using rhymes to remember information.
5. Conclusion (must be generated by the user based on the information provided)
(This space is intentionally left blank for the user to provide a concluding section based on the detailed information provided in the article. The conclusion should summarize the key points and provide overall recommendations.)