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Effective additives to support cognitive functions: Complex review

Section 1: Fundamentals of cognitive functions and factors affecting them

Determination of cognitive functions:
- A complex of mental processes that allow us to perceive, process, store and use information.
- The main domains: attention, memory (short-term, long-term, working), executive functions (planning, making decisions, flexibility of thinking), language, visual-spatial skills.
- The relationship between various cognitive domains.
- Measurement of cognitive functions: neuropsychological testing, cognitive tests on the computer.
Neurobiological foundations of cognitive functions:
- Key areas of the brain: prefrontal cortex (executive functions, attention), hippocampus (memory), temporal shares (language, memory), parietal shares (visual-spatial skills).
- Neural networks and their role in cognitive processes.
- Neurotransmitters: acetylcholine (memory, training), dopamine (attention, motivation, executive functions), serotonin (mood, cognitive functions), glutamate (exciting neurotransmitter, synaptic plasticity), GABA (brake neurotransmitter).
- Sinaptic plasticity: the ability of the brain to adapt and change in response to experience.
- Neurogenesis: the process of formation of new neurons, especially in hippocampus.
- The role of neuro -spasm and oxidative stress in cognitive decrease.
Factors affecting cognitive functions:
- Age: a natural decrease in cognitive functions with age.
- Genetics: genetic predisposition to some cognitive impairment (for example, Alzheimer’s disease).
- Education: a higher level of education is associated with the best cognitive functions and cognitive reserve.
- Life:
  - Nutrition: the importance of a balanced diet rich in antioxidants, omega-3 fatty acids and other nutrients.
  - Physical activity: regular exercises improve blood supply to the brain and contribute to neurogenesis.
  - Sleep: sufficient and high -quality sleep is necessary for consolidating memory and restoration of the brain.
  - Stress management: chronic stress can negatively affect cognitive functions.
  - Social activity: Social interaction stimulates the brain and can help maintain cognitive functions.
  - Cognitive stimulation: mental exercises, such as reading, solid solutions, studying new skills.
- Medical conditions:
  - Cardiovascular diseases: high blood pressure, high cholesterol, atherosclerosis can worsen blood supply to the brain.
  - Diabetes: High blood sugar can damage the brain.
  - Depression and anxiety: they can negatively affect attention, memory and executive functions.
  - Alzheimer’s disease and other dementia.
  - Hodo-brain injuries.
  - Infections (for example, encephalitis, meningitis).
  - Autoimmune diseases (for example, multiple sclerosis).
- Medicines: Some drugs can cause cognitive side effects.
- Toxins: the effect of toxins (for example, lead, mercury) can damage the brain.

Section 2: Review of additives to support cognitive functions (with evidence)

Kholin and predecessors Acetylcholine:
- Kholin: It is necessary for the synthesis of acetylcholine, an important neurotransmitter for memory and learning.
- Sources: Eggs, liver, soy, colored cabbage, broccoli.
- Alfa-GFH (Alfa-Glycerylphosphereholin): A more effective form of choline, well penetrating through a hematoencephalic barrier.
  - Proof: Studies show an improvement in memory and cognitive functions, especially with Alzheimer’s disease and other dementia.
  - Recommended dosage: 300-600 mg per day.
- Citicolin (CDF-Holin): The predecessor of Kholin and Uridin, supports the synthesis of phosphatidylcholine (an important component of cell membranes of the brain).
  - Proof: Studies show an improvement in memory, attention and executive functions, especially after a stroke and traumatic brain injuries.
  - Recommended dosage: 500-2000 mg per day.
- Cautions: High doses of choline can cause side effects, such as nausea, diarrhea and fish smell of the body.
Omega-3 fatty acids:
- EPA (ecosapentaenic acid) and DGC (docosahexaenic acid): Ezmable fatty acids that are important for the health of the brain.
- Sources: Fat fish (salmon, tuna, sardines), linen seed, walnuts.
- Proof: Studies show an improvement in memory, attention and executive functions, reducing the risk of dementia.
  - Especially important for brain development in children and maintaining cognitive functions in older people.
  - EPC has anti -inflammatory properties that can be useful for brain health.
- Recommended dosage: 1000-2000 mg per day (combination of EPK and DGK).
- Cautions: High doses can cause blood thinning.
Creatine:
- Role: Participates in the production of energy in cells, including neurons.
- Proof: Studies show an improvement in short -term memory, attention and executive functions, especially with mental stress and sleep deprivation.
  - It is especially useful for vegetarians and vegans, as they usually have a lower level of creatine.
- Recommended dosage: 3-5 grams per day.
- Cautions: It can cause water delay.
Caffeine:
- The mechanism of action: Blocks adenosine, neurotransmitter, causing drowsiness and relaxation.
- Proof: Improves attention, vigilance and cognitive functions.
  - It can increase concentration and improve mood.
- Recommended dosage: 100-400 mg per day (depending on individual sensitivity).
- Cautions: It can cause anxiety, insomnia and addiction. Coffee abuse can lead to negative health consequences.
L-theanine:
- The amino acid contained in green tea.
- The mechanism of action: Increases the level of the GABA, dopamine and serotonin in the brain.
- Proof: It improves relaxation, reduces anxiety and can improve attention and cognitive functions when combined with caffeine.
  - The synergistic effect with caffeine: L-theanine reduces the side effects of caffeine (anxiety, nervousness) and enhances its positive effect on cognitive functions.
- Recommended dosage: 100-200 mg per day.
- Cautions: In general, it is safe, but can cause drowsiness in some people.
Plant adaptogens:
- Rhodiola pink (Rhodiola rosea): Helps the body adapt to stress.
  - Proof: Improves mental performance, reduces fatigue and improves mood.
  - Recommended dosage: 200-600 mg per day.
- Ashwaganda (withania somnifera): Reduces stress, anxiety and improves cognitive functions.
  - Proof: Studies show an improvement in memory, attention and speed processing.
  - Recommended dosage: 300-500 mg per day.
- Ginseng (Panax Ginseng): Improves mental performance, memory and attention.
  - Proof: Studies show an improvement in cognitive functions and a decrease in fatigue.
  - Recommended dosage: 200-400 mg per day.
- Cautions: Adaptogens can interact with some drugs.
Nootropics:
- Piracetam: One of the first nootropes improves cognitive functions, especially memory and training.
  - The mechanism of action: Improves blood supply to the brain, increases synaptic plasticity.
  - Proof: Studies show an improvement in cognitive functions in dementia and other cognitive impairment.
  - Recommended dosage: 1200-4800 mg per day.
- Aniracetam: More powerful than piracetams, improves memory, mood and reduces anxiety.
  - Recommended dosage: 750-1500 mg per day.
- Oxiracetam: Improves memory, attention and concentration.
  - Recommended dosage: 1200-2400 mg per day.
- Pramiracetam: The most powerful of the Racetams improves memory, training and concentration.
  - Recommended dosage: 400-800 mg per day.
- Fenilpiracetam: It has a stimulating effect, improves attention, motivation and cognitive functions.
  - Recommended dosage: 100-200 mg per day.
- Cautions: Nootropics can cause side effects, such as headache, insomnia and nausea. It is important to start with low doses and gradually increase them. Nootropics can interact with some drugs. Consultation with a doctor is needed before use. The legal status of nootropes can vary in different countries.
B vitamins B:
- Vitamin B12: It is necessary for the health of the nervous system and the formation of red blood cells.
  - B12 deficiency can lead to cognitive disorders.
  - Recommended dosage: 2.4 μg per day (a higher dose with deficiency may be required).
- Folic acid (vitamin B9): Important for the synthesis of DNA and RNA, as well as for the health of the nervous system.
  - Folic acid deficiency can lead to cognitive disorders.
  - Recommended dosage: 400 mcg per day.
- Vitamin B6: Participates in the metabolism of neurotransmitters.
  - Vitamin B6 deficiency can lead to cognitive disorders.
  - Recommended dosage: 1.3-1.7 mg per day.
- Proof: Studies show that group B vitamins can improve cognitive functions, especially in people with a deficiency of these vitamins.
Vitamin D:
- Role: It is important for the health of bones and the immune system, as well as for brain health.
- Vitamin D deficiency is associated with cognitive disorders and an increased risk of dementia.
- Proof: Studies show that vitamin D intake can improve cognitive functions, especially in people with a deficiency of this vitamin.
- Recommended dosage: 600-800 IU per day (a higher dose with deficiency may be required).
Magnesium:
- Role: Participates in many processes in the body, including the function of the nervous system and synaptic plasticity.
- Magnesium deficiency can lead to cognitive impairment.
- Proof: Studies show that Magnesium intake can improve memory and training.
  - Magnesium Treonate: The form of magnesium, which penetrates well through the hematoencephalic barrier.
- Recommended dosage: 400 mg per day.
- Cautions: It can cause diarrhea in high doses.
Curcumin:
- The active ingredient of turmeric, has antioxidant and anti -inflammatory properties.
- Proof: Studies show that Kurkumin can improve memory, attention and mood, as well as reduce the risk of dementia.
  - It can help cleanse the brain from amyloid plaques characteristic of Alzheimer’s disease.
- Recommended dosage: 500-2000 mg per day (it is important to choose a form with high bioavailability, for example, with piperin).
- Cautions: It can interact with some drugs.
Ginkgo biloba:
- Plant extract, improves blood supply to the brain and has antioxidant properties.
- Proof: Studies show that ginkgo bilobe can improve memory, attention and cognitive functions, especially in older people.
- Recommended dosage: 120-240 mg per day.
- Cautions: It can cause blood thinning.
Montonnier Bacofe:
- Ayurvedic plant, improves memory and training.
- The mechanism of action: Increases synaptic plasticity and has antioxidant properties.
- Proof: Studies show that Bacopa Monnieri can improve memory, attention and cognitive functions.
- Recommended dosage: 300-450 mg per day.
- A long -term reception (several weeks or months) is required to achieve the effect.
L-Carnitin:
- Amino acid, participates in the production of energy in cells.
- Proof: Studies show that L-carnitine can improve memory, attention and cognitive functions, especially in older people.
- Recommended dosage: 500-2000 mg per day.
- Acetyl-L-carnitine: L-carnitine form, which penetrates better through a hematoencephalic barrier.
PQq (pyrrolochinolinlinhinone):
- Vitamin -like substance has antioxidant properties and stimulates mitochondrial function.
- Proof: Studies show that PQQ can improve memory, attention and cognitive functions.
- Recommended dosage: 10-20 mg per day.

Section 3: Practical recommendations for the choice and application of additives to support cognitive functions

Assessment of individual needs:
- Definition of goals: improving memory, attention, executive functions, reducing stress, prevention of cognitive decline.
- Accounting for age, state of health, lifestyle, genetic predisposition.
- Consultation with a doctor or nutritionist to assess the state of health and identify nutrient deficits.
The choice of additives based on the evidence base:
- The study of scientific research and clinical trials.
- Assessment of the quality and reliability of research.
- The choice of additives with confirmed efficiency and safety.
The choice of quality products:
- Buying additives from reliable manufacturers with a good reputation.
- Certification check by a third party (for example, NSF International, USP).
- Reading labels and checking the ingredients, dosages and possible allergens.
- Selecting additives with high bioavailability.
Dosage and reception mode:
- Start with low doses and a gradual increase to the recommended dosage.
- Compliance with the reception mode indicated on the packaging.
- Accounting for interaction with other additives and drugs.
- Reception of additives for a sufficient period of time to evaluate their effectiveness (at least a few weeks or months).
Monitoring effects and side effects:
- Maintaining a diary of receiving additives and tracking changes in cognitive functions, mood and general health condition.
- An appeal to a doctor when side effects occur.
- Regular assessment of the effectiveness of additives and adjusting the dosage or reception mode if necessary.
A comprehensive approach to maintaining cognitive functions:
- A combination of additives with a healthy lifestyle:
  - Balanced diet, rich in antioxidants, omega-3 fatty acids and other nutrients.
  - Regular physical activity.
  - Sufficient and high -quality sleep.
  - Stress management.
  - Social activity.
  - Cognitive stimulation.
- Regular medical examinations and screening for cognitive disorders.
Cautions:
- Additives are not a replacement for a healthy lifestyle and medical treatment.
- Not all additives are equally effective for all people.
- Additions can interact with some drugs.
- Before taking any additives, you need to consult a doctor.
- Do not exceed the recommended dosage.
- Some additives can be contraindicated in certain medical conditions.
- It is important to be careful when buying additives on the Internet to avoid fakes.
Future research areas:
- Further studies are necessary for a deeper understanding of the effect of additives on cognitive functions.
- Larger and well -planned clinical trials are needed to confirm the effectiveness and safety of additives.
- It is important to consider individual differences in the reaction to additives.
- Studies on the combined use of various additives to achieve a synergistic effect are needed.

Section 4: Examples of regimens for reception of additives for various purposes

To improve memory and training:
- Alfa-GFH (300 mg per day)
- Citicoline (500 mg per day)
- Omega-3 fatty acids (1000 mg per day)
- Bacopa Monnieri (300 mg per day)
To improve attention and concentration:
- Caffeine (100-200 mg per day)
- L-Teanin (200 mg per day)
- Rodiola pink (200 mg per day)
- Phenylpiracetam (100 mg per day) (as agreed with a doctor)
To reduce stress and anxiety:
- Ashvaganda (300 mg per day)
- L-Teanin (200 mg per day)
- Magnesium (400 mg per day)
For the prevention of cognitive reduction:
- Omega-3 fatty acids (2000 mg per day)
- Turmeric (500 mg per day)
- Vitamin D (800 IU per day)
- B vitamins b

Section 5: Conclusion

Maintaining cognitive functions is a comprehensive task that requires a combination of a healthy lifestyle and, if necessary, the use of additives. It is important to remember that additives are not a magic tablet, and their effectiveness depends on many factors, including individual characteristics, lifestyle and health status. Before taking any additives, you need to consult a doctor. Continuing studies in the field of cognitive functions and nutricetics promise new and more effective ways to maintain brain health and improve cognitive abilities. Optimization of lifestyle, including balanced nutrition, regular physical exercises, sufficient sleep, stress and cognitive stimulation, is the basis for a healthy brain and long cognitive life.

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