Top additives to protect the brain from aging

Top additives to protect the brain from aging: detailed review

1. Coenzym Q10 (COQ10): powerful antioxidant for mitochondrial health

Coenzym Q10, also known as Kilikhinon, is a fat -soluble antioxidant that plays a key role in the production of cellular energy in mitochondria. Mitochondria is cell energy stations, and their effective work is crucial for the health of the brain, since the brain is one of the most energy -intensive organs in the body. With age, the COQ10 level in the body naturally decreases, which can lead to a deterioration in mitochondrial function and increasing susceptibility to oxidative stress. Oxidative stress caused by an imbalance between free radicals and antioxidants is one of the main causes of age -related neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease.

• Action mechanisms:

  • Antioxidant Protection: COQ10 neutralizes free radicals, protecting lipids, proteins and DNA from oxidative damage. This is especially important for membranes of brain cells rich in polyunsaturated fatty acids, which are easily subjected to peroxide of lipids.
  • Improving mitochondrial function: COQ10 is a necessary cofactor in the mitochondria electronically transport circuit, which is responsible for the production of ATP (adenosine triphosphate), the main source of energy for cells. Supporting the effective operation of the electronic transport circuit, COQ10 provides the brain with a sufficient amount of energy to perform cognitive functions.
  • Anti -inflammatory action: COQ10 has anti -inflammatory properties that can help reduce inflammation in the brain. Chronic inflammation is a factor contributing to the development of many neurodegenerative diseases.
  • Neuroprotective effect: Studies show that COQ10 can protect neurons from damage caused by toxins, hypoxia (lack of oxygen) and ischemia (limitation of blood flow).

• Research and evidence:

  • Parkinson’s disease: Several studies have shown that COQ10 additives can slow down the progression of Parkinson’s disease. For example, a study published in the journal Archives of Neurologyshowed that high doses of COQ10 (1200 mg per day) slow down the deterioration of motor functions in patients with an early stage of Parkinson’s disease.
  • Alzheimer’s disease: Although the studies are still ongoing, some data indicate that COQ10 can improve cognitive functions in patients with Alzheimer’s disease. It is assumed that this is due to its antioxidant and mitochondrial-supporting properties.
  • Age -related decrease in cognitive functions: Animal studies have shown that COQ10 can improve memory and training in old animals. Additional studies in public are needed to confirm these results.
  • Migraine: COQ10 is also used to treat migraine, which is often associated with mitochondrial dysfunction. Studies have shown that COQ10 additives can reduce the frequency and severity of migraines.

• Forms and dosage:

  • Kilikhinon vs. Kilikhinol: COQ10 exists in two main forms: Kilikhinon (oxidized form) and Kilikhinol (restored form). Kilikhinol is considered more bioavailable, especially in the elderly, whose ability to transform Kulikhinon into Kilikhinol can be reduced.
  • Recommended dosage: The COQ10 dosage varies depending on the state of health and individual needs. It is usually recommended to start from 100-200 mg per day and gradually increase the dose if necessary. In the treatment of neurodegenerative diseases, higher doses (up to 1200 mg per day) can be used, but they should be taken under the supervision of a doctor.
  • Assimilation: COQ10 is better absorbed when taking food containing fats. When choosing an additive, pay attention to products containing lipids or using technologies that improve bioavailability.

• Side effects and precautions:

  • COQ10 is usually well tolerated, but in some cases light side effects can occur, such as nausea, stomach disorder and insomnia.
  • COQ10 can interact with some drugs such as warfarin (anticoagulant). It is important to consult a doctor before taking COQ10, especially if you take any medicine.

2. Kurkumin: anti -inflammatory and antioxidant effects for brain health

Kurkumin is an active substance contained in turmeric, spices widely used in Indian cuisine. Kurkumin is known for its powerful anti -inflammatory and antioxidant properties, which have a beneficial effect on brain health.

• Action mechanisms:

  • Powerful anti -inflammatory action: Kurkumin inhibits various inflammatory molecules, such as cyclooxygenase-2 (COX-2), lipoxygenase (LOX), and alpha tumor necrosis factor (TNF-α). Chronic inflammation plays an important role in the development of many neurodegenerative diseases, and a decrease in inflammation can help protect the brain from damage.
  • Antioxidant Protection: Kurkumin neutralizes free radicals and increases the level of own antioxidants in the body, such as superoxidsmouth (SOD) and glutathione. This helps protect the brain cells from oxidative stress.
  • Improving neurotrophic activity: Kurkumin increases the level of the neurotrophic factor of the brain (BDNF), a protein that promotes the growth, survival and differentiation of neurons. The low level of BDNF is associated with depression, Alzheimer’s disease and other neurodegenerative diseases.
  • Reducing the accumulation of amyloid plaques: Studies show that Kurkumin can help reduce the accumulation of amyloid plaques in the brain, which is one of the characteristic features of Alzheimer’s disease.
  • Helating of metals: Kurkumin has the ability to bind metals, such as iron and copper, which can contribute to oxidative stress and the formation of free radicals in the brain.

• Research and evidence:

  • Alzheimer’s disease: Several studies have shown that curcumin can improve cognitive functions and reduce the formation of amyloid plaques in patients with Alzheimer’s disease. However, additional large -scale clinical trials are needed to confirm these results.
  • Depression: Studies have shown that curcumin can be effective in the treatment of depression. In one study, it was found that Kurkumin is as effective as antidepressant fluoxetine (Prozak) in relief of symptoms of depression.
  • Improvement: Animal studies have shown that Kurkumin can improve memory and training. One study in humans showed that Kurkumin can improve memory and attention in healthy elderly people.
  • Stroke Protection: Kurkumin can help protect the brain from damage caused by a stroke. Studies have shown that curcumin can reduce inflammation and oxidative stress after a stroke.

• Forms and dosage:

  • Bioavailability: One of the main problems with turmeric is its low bioavailability. Kurkumin is poorly absorbed from the intestines and is quickly metabolized in the liver.
  • Improving bioavailability: There are several ways to improve the bioavailability of curcumin:
    • Pypersen: Piperin contained in black pepper significantly increases the bioavailability of turcumin. Many kurkumin additives contain pipin.
    • Liposomal curcumin: Liposomal curcumin is enclosed in liposomes that help protect the turmeric from destruction in the digestive tract and improve its absorption.
    • Micellar turmeric: Micellar turmeric is dispersed in micelles, which also improve its absorption.
    • Forms with phospholipids: The binding of curcumin with phospholipids can also improve its bioavailability.
  • Recommended dosage: The recommended dosage of curcumin varies depending on the form of the additive and individual needs. It is usually recommended to start with 500-2000 mg per day of curcumin containing pipin, or an equivalent amount of other forms with improved bioavailability.

• Side effects and precautions:

  • Kurkumin is usually well tolerated, but in some cases light side effects can occur, such as stomach disorder, nausea and diarrhea.
  • Kurkumin can interact with some drugs such as anticoagulants and antitrombocytic drugs. It is important to consult a doctor before taking turcumin, especially if you take any medicine.

3. Omega-3 fatty acids: necessary for the structures and functions of the brain

Omega-3 fatty acids is a group of polyunsaturated fatty acids that are necessary for the health of the brain. The two main omega-3 fatty acids important to the health of the brain are eicosapstrandacoic acid (EPC) and non-zahexaenic acid (DGK). DGC is the main structural component of the cell membranes of the brain and plays an important role in neurotransmission and cognitive functions. EPC has anti -inflammatory properties and can help reduce inflammation in the brain.

• Action mechanisms:

  • The structural component of membranes of brain cells: DGC is a significant part of the cellular brain membranes, especially in neurons and synapses. It plays an important role in maintaining the fluidity and functionality of the membranes, which is necessary for effective neurotransmission.
  • Improving neurotransmissance: Omega-3 fatty acids affect the release and binding of neurotransmitters, such as serotonin and dopamine, which play an important role in regulating mood, cognitive functions and behavior.
  • Anti -inflammatory action: EPC has anti -inflammatory properties that can help reduce inflammation in the brain. EPC is transformed into anti -inflammatory eicosanoids, such as prostaglandins of series 3 and leukotrienes in the series 5.
  • Neuroprotective effect: Omega-3 fatty acids can protect neurons from damage caused by oxidative stress, inflammation and exaytotoxicity (excessive excitement).
  • Improving blood supply to the brain: Omega-3 fatty acids can improve blood flow in the brain, which provides the brain with a sufficient amount of oxygen and nutrients.

• Research and evidence:

  • Alzheimer’s disease: Studies have shown that the consumption of a sufficient amount of omega-3 fatty acids can reduce the risk of developing Alzheimer’s disease and improve cognitive functions in patients with this disease.
  • Depression: Omega-3 fatty acids can be effective in the treatment of depression. Several studies have shown that the supplements of omega-3 fatty acids can improve mood and reduce the symptoms of depression.
  • Bipolar disorder: Omega-3 fatty acids can help stabilize the mood in people with bipolar disorder.
  • Age -related decrease in cognitive functions: Studies have shown that the consumption of a sufficient amount of omega-3 fatty acids can help slow down the age-related decrease in cognitive functions and improve memory and training.
  • ADHD (attention deficit syndrome and hyperactivity): Omega-3 fatty acids can improve attention and behavior in children with ADHD.

• Sources and dosage:

  • Fat fish: Fat fish, such as salmon, tuna, mackerel and sardines, is an excellent source of omega-3 fatty acids. It is recommended to consume fatty fish 2-3 times a week.
  • Plant sources: Some plant sources, such as linen seeds, chia seeds and walnuts, contain alpha-linolenic acid (Alk), which is the precursor of the EPK and DGK. However, the body transforms the Alc into EPK and DGC inefficiently, so the use of plant sources of omega-3 fatty acids may not be enough to maintain the optimal level of DHC in the brain.
  • Supplements: The additives of fish oil and kriel oil are a great way to get a sufficient amount of omega-3 fatty acids.
  • Recommended dosage: The recommended dosage of omega-3 fatty acids varies depending on the state of health and individual needs. It is usually recommended to consume at least 250-500 mg of DGK and EPK per day. In the treatment of depression or other neuropsychiatric disorders, higher doses (up to 2000 mg per day) can be used, but they should be taken under the supervision of a doctor.

• Side effects and precautions:

  • Omega-3 fatty acids are usually well tolerated, but in some cases light side effects can occur, such as stomach disorder, nausea and fish belching.
  • Omega-3 fatty acids can interact with anticoagulants and antithrombocytic drugs. It is important to consult a doctor before taking omega-3 fatty acids, especially if you take any medicine.
  • It is important to choose high -quality fish oil supplements that have passed the test for the content of mercury and other pollutants.

4. Phosphatidylserin (FS): Support for membranes of brain cells and cognitive functions

Phosphatidylserin (FS) is a phospholipid, which is an important component of cell membranes, especially in the brain. It plays a key role in maintaining the structural integrity and functionality of cell membranes, neurotransmission and cognitive functions. With age, the level of fs in the brain decreases, which can lead to a deterioration in cognitive functions.

• Action mechanisms:

  • The structural component of membranes of brain cells: The FS is a significant part of the membranes of neurons and plays an important role in maintaining the fluidity and functionality of membranes.
  • Improving neurotransmissance: FS affects the release and binding of neurotransmitters, such as acetylcholine, dopamine and norepinephrine, which play an important role in cognitive functions, mood and behavior.
  • Support for mitochondrial function: FS can improve the function of mitochondria, providing brain cells with a sufficient amount of energy.
  • Reducing the level of cortisol: FS can help reduce the level of cortisol, stress hormone, which can negatively affect cognitive functions and memory.
  • Improving blood supply to the brain: FS can improve blood flow in the brain, which provides the brain with a sufficient amount of oxygen and nutrients.

• Research and evidence:

  • Alzheimer’s disease: Studies have shown that FS can improve cognitive functions and memory in patients with Alzheimer’s disease.
  • Age -related decrease in cognitive functions: FS can help improve memory, training and attention in older people with an age -related decrease in cognitive functions.
  • ADHD (attention deficit syndrome and hyperactivity): FS can improve attention and behavior in children with ADHD.
  • Stress: FS can help reduce cortisol level and reduce stress symptoms.

• Sources and dosage:

  • Food sources: FS is contained in small quantities in some food products, such as soy, meat and fish.
  • Supplements: FS supplements are a great way to get a sufficient amount of FS. Previously, FS was received from the brain of cattle, but now most FS additives are made of soy or sunflower.
  • Recommended dosage: The recommended dosage of the FS varies depending on the state of health and individual needs. It is usually recommended to start with 100 mg per day and gradually increase the dose to 300 mg per day.

• Side effects and precautions:

  • FS is usually well tolerated, but in some cases light side effects can occur, such as stomach disorder, nausea and insomnia.
  • FS can interact with some drugs such as anticoagulants and antitromobocytic drugs. It is important to consult a doctor before taking the FS, especially if you take any medicine.

5. Brahmi (Bakop Monieri): Improving memory and cognitive functions

Brahmi (Monieri Bakopa) is an Ayurvedic plant that is traditionally used to improve memory, training and cognitive functions. Studies show that Brahmi can have a neuroprotective and antioxidant effect, as well as improve blood supply to the brain.

• Action mechanisms:

  • Improving neurotransmissance: Brahmi affects the release and binding of neurotransmitters, such as acetylcholine, gamma-aminomatic acid (GABA) and serotonin, which play an important role in cognitive functions, mood and behavior.
  • Antioxidant Protection: Brahmi neutralizes free radicals and protects the brain cells from oxidative stress.
  • Neuroprotective effect: Brahmi can protect neurons from damage caused by toxins, hypoxia and ischemia.
  • Improving blood supply to the brain: Brahmi can improve blood flow in the brain, which provides the brain with a sufficient amount of oxygen and nutrients.
  • Increasing the growth of dendrites: Studies have shown that Brahmi can increase the growth of dendrites, extensive processes of neurons, which play an important role in transmitting signals between neurons.

• Research and evidence:

  • Improvement: Numerous studies have shown that Brahmi can improve memory, training and memorization of new information.
  • Age -related decrease in cognitive functions: Brahmi can help improve cognitive functions in older people with an age -related decrease in cognitive functions.
  • ADHD (attention deficit syndrome and hyperactivity): Brahmi can improve attention and behavior in children with ADHD.
  • Anxiety: Brahmi can help reduce anxiety level and improve mood.

• Forms and dosage:

  • Brahmi extract: Brahmi extracts are usually used, standardized in terms of bacosides, active compounds in Brahmi.
  • Recommended dosage: The recommended brahmi dosage varies depending on the concentration of the extract and individual needs. It is usually recommended to start with 300-450 mg per day of extract, standardized in terms of bacoside.

• Side effects and precautions:

  • Brahmi is usually well tolerated, but in some cases light side effects can occur, such as stomach disorder, nausea and dry mouth.
  • Brahmi can interact with some drugs such as sedatives. It is important to consult a doctor before taking Brahmi, especially if you take any medicine.

6. Ginkgo biloba: Improving blood supply to the brain and cognitive functions

Ginkgo biloba is an extract of ginkgo biloba wood leaves, which is traditionally used to improve blood supply to the brain, memory and cognitive functions. Studies show that ginkgo bilobe can have an antioxidant and anti -inflammatory effect, as well as improve microcirculation in the brain.

• Action mechanisms:

  • Improving blood supply to the brain: Ginkgo biloba expands blood vessels and improves microcirculation in the brain, which provides the brain with a sufficient amount of oxygen and nutrients.
  • Antioxidant Protection: Ginkgo bilobe neutralizes free radicals and protects the brain cells from oxidative stress.
  • Anti -inflammatory action: Ginkgo biloba inhibits inflammatory molecules and reduces inflammation in the brain.
  • Improving neurotransmissance: Ginkgo bilobe can affect the release and binding of neurotransmitters, such as acetylcholine and serotonin.
  • Neuroprotective effect: Ginkgo bilobe can protect neurons from damage caused by hypoxia and ischemia.

• Research and evidence:

  • Alzheimer’s disease: Some studies have shown that ginkgo bilobe can improve cognitive functions and memory in patients with Alzheimer’s disease. However, research results are ambiguous.
  • Age -related decrease in cognitive functions: Ginkgo bilobe can help improve memory, attention and speed of information processing in older people with an age -related decrease in cognitive functions.
  • Vascular dementia: Ginkgo bilobe can improve cognitive functions in patients with vascular dementia caused by problems with blood supply to the brain.
  • Noise in the ears (Tinnitus): Ginkgo bilobe can help reduce the noise in the ears, especially if it is caused by blood circulation problems.

• Forms and dosage:

  • Standardized ginkgo biloba extract (EGB 761): Usually, the standardized ginkgo biloba extract (EGB 761) is used, containing a certain amount of flavonoid glycosides and terpenoid lactons.
  • Recommended dosage: The recommended dosage of ginkgo biloba varies depending on the concentration of the extract and individual needs. It is usually recommended to start with 120-240 mg per day of standardized extract (EGB 761), divided into two doses.

• Side effects and precautions:

  • Ginkgo biloba is usually well tolerated, but in some cases light side effects can occur, such as stomach disorder, headache and dizziness.
  • Ginkgo bilobe can interact with anticoagulants and antithrombocytic drugs. It is important to consult a doctor before taking the ginkgo bilobe, especially if you take any medicine.

7. L-theanine: relaxation and improvement of cognitive functions

L-theanine is an amino acid contained in tea (Camellia sinensis), especially in green tea. It is known for its relaxing and soothing properties, as well as the ability to improve cognitive functions, such as attention and concentration.

• Action mechanisms:

  • Increase alpha waves in the brain: L-theanine increases the activity of alpha waves in the brain, which are associated with a state of relaxation, calm and concentration.
  • Increase in the level of the GABA, dopamine and serotonin: L-theanine can increase the level of gamma-aminomatic acid (GABA), dopamine and serotonin in the brain. GABA is a neurotransmitter that helps to relax and reduce anxiety. Dopamine and serotonin play an important role in regulating mood, motivation and cognitive functions.
  • Neuroprotective effect: L-theanine can protect neurons from damage caused by exaytotoxicity (excessive excitement).
  • Antioxidant Protection: L-theanine can have an antioxidant effect and protect the cells of the brain from oxidative stress.

• Research and evidence:

  • Improving attention and concentration: Studies have shown that L-theanine can improve attention, concentration and mental performance.
  • Reducing anxiety: L-theanine can help reduce anxiety level and improve mood.
  • Improving the quality of sleep: L-theanine can improve the quality of sleep, contributing to relaxation and reduction of anxiety.
  • Sinergism with caffeine: L-theanine is often combined with caffeine, since it can soften some negative effects of caffeine, such as anxiety and nervousness, and improve its positive effects, such as increasing attention and energy.

• Forms and dosage:

  • L-theanine in its pure form: L-theanine is available in the form of additives in capsules or tablets.
  • Green tea: Green tea is a good source of L-theanine, but the concentration of L-theanine in green tea can vary depending on the variety of tea and the cooking method.
  • Recommended dosage: The recommended dosage of the L-theanine varies depending on individual needs. It is usually recommended to start from 100-200 mg per day.

• Side effects and precautions:

  • L-theanine is usually well tolerated, but in some cases light side effects can occur, such as headache and stomach disorder.
  • It is important to consult a doctor before taking the L-theanine, especially if you take any medicine.

8. Niacin (vitamin B3): Support for energy metabolism and protection of neurons

Niacin, also known as vitamin B3, is a water -soluble vitamin that plays an important role in energy metabolism and the functioning of the nervous system. Niacin exists in two main forms: nicotinic acid and nicotinamide (niacinamide).

• Action mechanisms:

  • Coherent in energy metabolism: Niacin is the predecessor of the coherents of nicotinydenindinindinucleotide (above) and nicotinindinindinindinucleotidfosphate (NDF), which play a key role in the redox reactions necessary for the production of cellular energy.
  • Neuron protection: Niacin can protect neurons from damage caused by oxidative stress and exteitotoxicity.
  • Improving blood supply to the brain: Nicotinic acid, one of the forms of niacin, can expand blood vessels and improve blood flow in the brain.
  • Close -to -level decrease in cholesterol: Nicotinic acid can reduce the level of LDL cholesterol (poor cholesterol) and increase the level of HDL cholesterol (good cholesterol), which is useful for the health of the cardiovascular system and indirectly for the health of the brain.

• Research and evidence:

  • Alzheimer’s disease: Some studies have shown that the consumption of a sufficient amount of niacin can reduce the risk of developing Alzheimer’s disease.
  • Reducing cognitive functions: Niacin can help improve memory and cognitive functions in older people.
  • Schizophrenia: High doses of niacin (under the supervision of a doctor) were used as additional therapy for the treatment of schizophrenia.

• Sources and dosage:

  • Food sources: Niacin is contained in various food products, such as meat, fish, poultry, nuts, seeds and whole grains.
  • Supplements: Niacin is available in the form of additives in the form of nicotinic acid and nicotinamide.
  • Recommended dosage: The recommended daily Niacin consumption rate is 14 mg for women and 16 mg for men. When using niacin, higher doses may be required to treat specific conditions, but they should be taken under the supervision of a doctor.

• Side effects and precautions:

  • Blood echoes: Nicotinic acid can cause fluits of blood to the face, neck and chest, which are accompanied by redness and sensation of heat. This effect can be reduced by taking niacin with food or choosing a form of prolonged action. Nicotinamide usually does not cause tides.
  • Liver damage: High doses of niacin can cause liver damage. It is important to monitor the function of the liver when taking high doses of niacin.
  • Interaction with drugs: Niacin can interact with some drugs such as statins. It is important to consult a doctor before taking niacin, especially if you take any medicine.

9. Vitamin D: neuroprotective and supporting cognitive functions

Vitamin D is a fat -soluble vitamin that plays an important role in the health of bones, the immune system and the nervous system. Vitamin D is synthesized in the skin under the influence of sunlight, and can also be obtained from food and additives.

• Action mechanisms:

  • Neuroprotective effect: Vitamin D has neuroprotective properties and can protect neurons from damage caused by oxidative stress and inflammation.
  • Regulation of neurotransmissions: Vitamin D affects the synthesis and release of neurotransmitters, such as dopamine and serotonin.
  • Support for cognitive functions: Vitamin D plays an important role in cognitive functions, such as memory, attention and training.
  • Improving blood supply to the brain: Vitamin D can improve blood flow in the brain, which provides the brain with a sufficient amount of oxygen and nutrients.

• Research and evidence:

  • Alzheimer’s disease: The low level of vitamin D is associated with an increased risk of developing Alzheimer’s disease. Studies have shown that vitamin D can improve cognitive functions in patients with Alzheimer’s disease.
  • Age -related decrease in cognitive functions: Vitamin D can help slow down the age -related decrease in cognitive functions.
  • Depression: The low level of vitamin D is associated with an increased risk of development