Overview of dietary supplements to strengthen memory and clarity of the mind

Опубликовано автором

Overview of dietary supplements to strengthen memory and clarity of the mind

I. Introduction: era of cognitive improvements and the role of dietary supplements

In the modern world, where the information overloads us every second, and the requirements for productivity are constantly growing, maintaining the acuteness of the mind and strong memory becomes not just desirable, but vital. Against this background, the popularity of dietary supplements (biologically active additives) as a means that can support and improve cognitive functions is growing. However, the choice of the right dietary supplement is a difficult task, requiring an understanding of their composition, mechanisms of action and potential risks. This review is designed to provide comprehensive information about the most popular and investigated dietary supplements designed to strengthen memory and clarity of the mind, as well as help the reader make a conscious choice based on scientific data and expert opinions.

II. The main categories of dietary supplement to improve cognitive functions

Bades aimed at improving memory and cognitive functions can be divided into several categories, depending on their main active substance and the mechanism of action.

  • A. Nootropes:

    • 1. Racetama (piracetam, aniracetam, oxyracetes, prammiracetes, phenylpiracetes):

      • The mechanism of action: Racetams, being the derivatives of the GABA (gamma-aminomatic acid), improve metabolism in the brain, increase the plasticity of neurons and improve cholinergic transmission. They also affect a glutamatergic system that plays an important role in training and memory. Piracetam, the ancestor of Racetams, increases the utilization of glucose and oxygen with brain cells, improving energy metabolism. Aniracetam, in addition, has an anxiolytic effect. Oxyracets stimulates both a cholinergic and glutamatergic systems, having a more pronounced stimulating effect. Pramiemetam is considered one of the most powerful Racetams in terms of improving memory and cognitive functions. Phenylpiracetams are distinguished by the presence of a Phoenile group, which provides it with faster penetration through a hematoencephalic barrier and has a pronounced stimulating effect.
      • Efficiency: Studies show that racetams can improve memory, attention, learning and cognitive functions in general, especially in people with age -related cognitive impairments, dementia and after a stroke. However, their effectiveness in healthy people remains the subject of discussions, although some studies show positive results in improving concentration and attention.
      • Side effects: The most common side effects include headache, insomnia, nervousness and gastrointestinal disorders. Retams can also interact with some drugs, so before their use it is necessary to consult a doctor.
      • Dosage: The dosage of Racetams varies depending on the specific drug and individual sensitivity. Piracetam is usually taken at a dose of 1200-4800 mg per day, divided into several tricks. Aniracetam-750-1500 mg per day. Oxyracets-800-2400 mg per day. Pramiemetams-400-1200 mg per day. Phenylpiracetam-100-200 mg per day.

    • 2. Chineargic substances (alpha-GPC, CDP cholin (Citicoline), Kholina Bartratt, DMAE):

      • The mechanism of action: These substances are the sources of choline, which is necessary for the synthesis of acetylcholine — one of the most important neurotransmitters playing a key role in teaching, memory and attention. Alfa-GPC and CDP choline more effectively increase the level of acetylcholine in the brain than cholina bartratrate. DMAE (dimethylaminoethanol) is the precursor of choline, but its effectiveness in increasing the level of acetylcholine and improving cognitive functions remains controversial.
      • Efficiency: Studies show that cholinergic substances can improve memory, attention and cognitive functions, especially in people with age cognitive disorders and Alzheimer’s disease. They can also be useful to improve sports results and reduce fatigue.
      • Side effects: The most common side effects include headache, nausea, diarrhea and increased salivation.
      • Dosage: Alpha-GPC is usually taken at a dose of 300-600 mg per day. CDP cholin-250-1000 mg per day. Kholina Bartrate-500-2000 mg per day. DMAE-250-750 mg per day.

    • 3. Other nootropics (Noopept, Semax, Memantin):

      • Noopept: It is a synthetic peptide, structurally similar to cyclopolillycin — an endogenous neuroprotector. It improves cognitive functions, memory, learning and has an anxiolytic effect. The mechanism of action is associated with an increase in the level of the neurotrophic factor of the brain (BDNF) and an improvement in blood circulation in the brain. Dosage-10-30 mg per day.
      • Semax: Synthetic peptide analogue of ACTH (adrenocorticotropic hormone). Improves memory, attention, learning and have neuroprotective properties. It also increases the BDNF level and improves the resistance of the brain to hypoxia. It is used intranasally at a dose of 2-6 drops in each nostril 2-3 times a day.
      • Memantin: Antagonist of NMDA receptors (N-methyl-D-ASPARATE). Used to treat Alzheimer’s disease. Improves cognitive functions and memory, reduces excitement and aggression. The dosage is selected individually by a doctor.

  • B. Plant extracts and herbs:

    • 1. Ginkgo biloba (Ginkgo Biloba):

      • The mechanism of action: Improves blood circulation in the brain, has antioxidant and anti -inflammatory properties. Improves oxygen delivery and glucose to neurons, protects them from damage by free radicals.
      • Efficiency: Studies show that ginkgo bilobe can improve memory, attention and cognitive functions, especially in people with age -related cognitive impairments and dementia. It can also be useful for improving peripheral blood circulation and decreasing noise in the ears (tinnitus).
      • Side effects: The most common side effects include headache, gastrointestinal disorders and allergic reactions. Ginkgo bilobe can also interact with anticoagulants and anti -signs, increasing the risk of bleeding.
      • Dosage: Usually, 120-240 mg of ginkgo biloba extract is taken per day, divided into several tricks. It is important to choose extracts standardized for the content of flavonoid glycosides (24%) and terpenic lactons (6%).

    • 2. Ginseng (Panax Ginseng):

      • The mechanism of action: It has adaptogenic properties, increases the body’s resistance to stress, improves energy metabolism and cognitive functions. Contains ginzenosides that have antioxidant and anti -inflammatory properties, and also improve blood circulation in the brain.
      • Efficiency: Studies show that ginseng can improve memory, attention, concentration and cognitive functions, especially in conditions of stress and fatigue. It can also be useful for increasing physical and mental performance.
      • Side effects: The most common side effects include insomnia, nervousness, headache and gastrointestinal disorders. Ginseng can also interact with some drugs such as anticoagulants and antidepressants.
      • Dosage: The dosage of ginseng varies depending on the type of ginseng (Korean, American, Siberian) and its extract. Usually take 200-400 mg of ginseng extract per day.

    • 3. Bakopa Monnieri:

      • The mechanism of action: Improves memory, learning and cognitive functions, has an anxiolytic and antioxidant effect. Contains bacosides that improve synaptic transmission and protect neurons from damage to free radicals.
      • Efficiency: Studies show that Bakop Monier can improve memory, learning, information processing speed and attention, especially with prolonged use.
      • Side effects: The most common side effects include gastrointestinal disorders, dry mouth and increased fatigue.
      • Dosage: Typically, 300-600 mg of Monier Bacopa Extract is taken, standardized in terms of bacoside content.

    • 4. Rodiola pink (Rhodiola rosea):

      • The mechanism of action: It has adaptogenic properties, increases the body’s resistance to stress, improves mood and cognitive functions. Contains Rosavin and Salidroside, which have an antioxidant and neuroprotective effect.
      • Efficiency: Studies show that Rodiola pink can improve the mood, concentration, attention and cognitive functions, especially in conditions of stress and fatigue.
      • Side effects: The most common side effects include insomnia, nervousness and dizziness.
      • Dosage: Typically, they take 200-600 mg of Rhodiola pink extract per day, standardized in content of rosavin and saldroside.

    • 5. Kurkuma (Curcuma Longa):

      • The mechanism of action: It has antioxidant and anti -inflammatory properties. Contains curcumin, which can improve cognitive functions, protect neurons from damage and reduce the risk of Alzheimer’s disease.
      • Efficiency: Studies show that Kurkumin can improve memory, attention and mood, as well as reduce the risk of developing age -related cognitive disorders.
      • Side effects: Kurkumin is usually well tolerated, but in large doses can cause gastrointestinal disorders.
      • Dosage: Typically, they take 500-2000 mg of turmeric extract per day standardized for the content of turmeric. It is important to use turmeric with piperin (black pepper extract) to improve its absorption.

  • C. Vitamins and minerals:

    • 1. B vitamins B (B1, B3, B6, B9, B12):

      • The mechanism of action: It is necessary for the normal functioning of the nervous system, energy metabolism and the synthesis of neurotransmitters. B vitamins deficiency can lead to cognitive impairment, depression and fatigue.
      • Efficiency: Studies show that taking B vitamins can improve memory, attention and cognitive functions, especially in people with a deficiency of these vitamins.
      • Side effects: B vitamins are usually well tolerated, but in large doses can cause side effects, such as nausea, diarrhea and skin rashes.
      • Dosage: The dosage of group B vitamins varies depending on individual needs and the presence of deficiency. Recommended daily doses: B1 (thiamine)-1.1 mg, B3 (niacin)-14-16 mg, B6 (pyridoxine)-1.3-1.7 mg, B9 (folic acid)-400 μg, B12 (cobalamin)-2.4 μg.

    • 2. Vitamin D:

      • The mechanism of action: He plays an important role in the development and functioning of the nervous system, has neuroprotective properties. Vitamin D deficiency can be associated with cognitive disorders, depression and an increased risk of developing neurodegenerative diseases.
      • Efficiency: Studies show that vitamin D intake can improve cognitive functions, especially in people with a deficiency of this vitamin.
      • Side effects: Vitamin D is usually well tolerated, but in large doses can cause hypercalcemia (increased blood calcium), which can lead to nausea, vomiting and other side effects.
      • Dosage: The dosage of vitamin D varies depending on the level of vitamin D in the blood and individual needs. Recommended daily dose: 600-800 IU (international units).

    • 3. Magnesium:

      • The mechanism of action: It is necessary for the normal functioning of the nervous system, regulates synaptic transmission and has neuroprotective properties. Magnesium deficiency can lead to cognitive impairment, anxiety and depression.
      • Efficiency: Studies show that Magnesium intake can improve memory, attention and cognitive functions, especially in people with a deficiency of this mineral.
      • Side effects: Magnesium is usually well tolerated, but in large doses can cause diarrhea.
      • Dosage: Recommended daily dose of magnesium: 310-420 mg.

    • 4. Zinc:

      • The mechanism of action: It is necessary for the normal functioning of the nervous system, is involved in synaptic transmission and has antioxidant properties. Zinc deficiency can lead to cognitive disorders, depression and immunity disorders.
      • Efficiency: Studies show that zinc intake can improve memory, attention and cognitive functions, especially in people with a deficiency of this mineral.
      • Side effects: Zinc in large doses can cause nausea, vomiting and diarrhea.
      • Dosage: Recommended daily dose of zinc: 8-11 mg.

  • D. Omega-3 fatty acids (EPA and DHA):

    • The mechanism of action: They are important components of cell membranes in the brain, participate in synaptic transmission and have anti -inflammatory properties. Docosagoxaenic acid (DHA) is especially important for the development and functioning of the brain.
      • Efficiency: Studies show that the intake of omega-3 fatty acids can improve memory, attention, learning and cognitive functions, as well as reduce the risk of developing age cognitive impairment and dementia.
      • Side effects: Omega-3 fatty acids are usually well tolerated, but in large doses can cause gastrointestinal disorders and increase the risk of bleeding.
      • Dosage: Recommended daily dose EPA and DHA: 250-500 mg. For people with cognitive disorders, the dose can be increased to 1000-2000 mg.

  • E. Other dietary supplements:

    • 1. Creatine:

      • The mechanism of action: Increases the level of phosphocratin in the brain, providing additional energy for neurons.
      • Efficiency: Studies show that creatine can improve memory, attention and cognitive functions, especially in conditions of stress and fatigue.
      • Side effects: Creatine is usually well tolerated, but in large doses can cause gastrointestinal disorders and water retention in the body.
      • Dosage: Usually take 3-5 grams of creatine monohydrate per day.

    • 2. L-theanine:

      • The mechanism of action: The amino acid contained in tea. Improves mood, reduces anxiety and increases concentration. Increases the level of alpha waves in the brain, contributing to relaxation.
      • Efficiency: Studies show that L-theanine can improve attention, concentration and cognitive functions, especially in combination with caffeine.
      • Side effects: L-theanine is usually well tolerated.
      • Dosage: Usually take 100-200 mg of L-theanine per day.

    • 3..

      • The mechanism of action: Phospholipid, which is an important component of cell membranes in the brain. Improves synaptic transmission and cognitive functions.
      • Efficiency: Studies show that phosphatidylserin can improve memory, attention and cognitive functions, especially in people with age -related cognitive impairment.
      • Side effects: Phosphatidylserin is usually well tolerated, but in large doses can cause gastrointestinal disorders.
      • Dosage: Usually take 100-300 mg of phosphatidylserin per day.

III. Factors affecting the effectiveness of dietary supplements

The effectiveness of dietary supplements to improve memory and clarity of the mind depends on many factors, including:

  • A. Individual features:

    • Age: The effectiveness of dietary supplements can vary depending on age. For example, dietary supplements that improve blood circulation in the brain can be more effective for older people with age -related cognitive impairment than young healthy people.
    • Health status: The presence of chronic diseases, such as diabetes, cardiovascular diseases and depression, can affect the effectiveness of dietary supplements.
    • Genetics: Genetic factors can affect the metabolism of dietary supplements and their effect on the body.
    • Sensitivity to substances: Individual sensitivity to the components of dietary supplements can vary, which can lead to various side effects.

  • B. Quality and composition of dietary supplement:

    • Manufacturer: It is important to choose dietary supplements from reliable manufacturers who comply with quality standards and test products.
    • Composition: Carefully study the composition of Bad to make sure that it contains the necessary ingredients in the right doses.
    • Standardization: Choose dietary supplements standardized for the content of active substances. This guarantees that each portion contains the same amount of active substance.
    • Purity: Make sure that the dietary supplement does not contain harmful impurities, such as heavy metals and pesticides.

  • C. Dosage and duration of the reception:

    • Dosage: Follow the recommended dosage of dietary supplements. Too small dose may not have the desired effect, but too large — to lead to side effects.
    • Duration of admission: Some dietary supplements, such as Bakop Monier, require a long -term trick to achieve the maximum effect.

  • D. Life:

    • Nutrition: A balanced diet, rich in antioxidants, omega-3 fatty acids and vitamins of group B, can improve cognitive functions and increase the efficiency of dietary supplements.
    • Physical activity: Regular physical exercises improve blood circulation in the brain and cognitive functions.
    • Dream: A sufficient sleep (7-8 hours a day) is necessary for the normal functioning of the brain and memory consolidation.
    • Stress management: Chronic stress can negatively affect cognitive functions. The practice of stress management techniques, such as meditation and yoga, can improve cognitive functions and increase the efficiency of dietary supplements.
    • Cognitive training: Regular cognitive training, such as the solution of puzzles, reading and studying new skills, can improve memory, attention and cognitive functions.

IV. Safety and potential risks

Despite the fact that dietary supplements are usually considered safe, it is important to remember potential risks and observe precautions.

  • A. Side effects:

    • Like any other substances, dietary supplements can cause side effects, especially when taking large doses. The most common side effects include headache, gastrointestinal disorders, insomnia and nervousness.

  • B. Interaction with drugs:

    • Bades can interact with some drugs, changing their effectiveness or increasing side effects. It is especially important to consider the interaction of dietary supplements with anticoagulants, antidepressants and drugs for the treatment of cardiovascular diseases.

  • C. Quality and control:

    • The quality of dietary supplements can vary significantly depending on the manufacturer and the country of production. Some dietary supplements may contain harmful impurities or not correspond to the declared composition.

  • D. Individual intolerance:

    • Some people may have individual intolerance to certain components of dietary supplements, which can cause allergic reactions.

  • E. Important recommendations:

    • Consult a doctor: Before taking any dietary supplement, you need to consult a doctor, especially if you have any chronic diseases or take medications.
    • Start with a small dose: Start taking a dose of dose and gradually increase it to evaluate your tolerance.
    • Carefully study the composition: Carefully study the composition of the dietary supplement and make sure that it does not contain the ingredients for which you may have allergies or intolerance.
    • Choose reliable manufacturers: Choose dietary supplements from reliable manufacturers who comply with quality standards and test products.
    • Follow your condition: Follow your condition while taking a dietary supplement and stop taking it if you have any side effects.
    • Do not replace treatment with dietary supplements: Do not replace the dietary supplement treatment prescribed by the doctor. Bades can be useful as an addition to the main treatment, but should not be used as its replacement.

V. Scientific research and evidence

The effectiveness of dietary supplements to improve memory and clarity of the mind is the subject of scientific research. It is important to rely on scientific data and the results of clinical research when choosing a dietary supplement.

  • A. Clinical research:

    • Clinical research is scientific research that is carried out with the participation of people to assess the effectiveness and safety of medical interventions, including dietary supplements. Clinical studies can be randomized, placebo-controlled and double blind. This means that the participants are accidentally distributed into groups, one of which receives an active substance (dietary supplement), and the other — placebo (dummy). Neither participants nor researchers know who receives the active substance, and who is a placebo. This helps to exclude subjective factors and get more objective results.

  • B. meta analyzes and systematic reviews:

    • Met-analyzes and systematic reviews are scientific research that combines the results of several clinical studies to obtain a more accurate and reliable assessment of the effectiveness and safety of medical interventions.

  • C. Critical research analysis:

    • It is important to critically evaluate the results of scientific research, paying attention to the size of the sample, the research methodology, the presence of a conflict of interests and other factors that may affect the reliability of the results.

  • D. Available resources:

    • Information on scientific research of dietary supplements can be found in scientific databases such as Pubmed, Cochrane Library and Web of Science. It is also useful to get acquainted with scientific research reviews published by authoritative organizations, such as US National Institutes (NIH) and the European Medicon Agency (EMA).

VI. Legal aspects and regulation of dietary supplements

Legal aspects and regulation of dietary supplements differ in different countries. It is important to know about the rules and requirements for dietary supplements in your country.

  • A. Russia:

    • In Russia, dietary supplements are regulated by the Federal Law of January 2, 2000 N 29-ФЗ «On the quality and safety of food products» and other regulatory acts. Bades must comply with safety and quality requirements established by the technical regulations of the Customs Union. Bades are not drugs and are not intended for the treatment of diseases.

  • B. USA:

    • In the United States, dietary supplements are regulated by the sanitary supervision of the quality of food and medicines (FDA) in accordance with the Law on Food Addles, Health and Education of 1994 (DSHEA). FDA does not approve of dietary supplements before they are putting on the market, but can take measures against dietary supplements that are a health hazard.

  • C. European Union:

    • In the European Union, the Bada is regulated by the Directive of 2002/46/EC on food additives. The directive establishes the requirements for the composition, labeling and safety of dietary supplements.

  • D. Important recommendations:

    • Check Bad registration: Check if the dietary supplement is registered in your country.
    • Study the marking: Carefully study the marking of Bad, paying attention to the composition, dosage, contraindications and side effects.
    • Buy dietary supplements in reliable places: Buy dietary supplements in pharmacies and other licensed retail outlets.
    • Beware of fakes: Beware of fake dietary supplements. Fake dietary supplements may contain harmful substances or not correspond to the declared composition.

VII. Practical advice on choosing and using dietary supplements

The choice and use of dietary supplements to improve memory and clarity of the mind is a complex process that requires an attentive approach.

  • A. Define your goals:

    • Before starting a dietary supplement, determine your goals. What do you want to improve — memory, attention, concentration, mood?

  • B. Learn the information:

    • Study information about various dietary supplements, their composition, mechanism of action, efficiency and safety.

  • C. Consult a doctor:

    • Consult a doctor to discuss your goals, health status and possible risks.

  • D. Choose high -quality dietary supplements:

    • Choose dietary supplements from reliable manufacturers who comply with quality standards and test products.

  • E. Follow the dosage:

    • Follow the recommended dosage of dietary supplements.

  • F. Follow your condition:

    • Follow your condition while taking a dietary supplement and stop taking it if you have any side effects.

  • G. Be realistic:

    • Be realistic in your expectations. Bades are not a miraculous tool, and their effectiveness can vary depending on individual characteristics.

  • H. Complex approach:

    • Use dietary supplements combined with other methods of improving cognitive functions such as balanced nutrition, physical activity, sufficient sleep, stress management and cognitive training.

VIII. Alternative methods of improving memory and clarity of the mind

In addition to dietary supplements, there are other methods of improving memory and clarity of the mind, which can be effective and safe.

  • A. Balanced nutrition:

    • A balanced diet, rich in antioxidants, omega-3 fatty acids and vitamins of group B, is necessary for the normal functioning of the brain.

  • B. Physical activity:

    • Regular physical exercises improve blood circulation in the brain and cognitive functions.

  • C. A sufficient dream:

    • A sufficient sleep (7-8 hours a day) is necessary for the normal functioning of the brain and memory consolidation.

  • D. Stress management:

    • Chronic stress can negatively affect cognitive functions. The practice of stress management techniques, such as meditation and yoga, can improve cognitive functions.

  • E. Cognitive training:

    • Regular cognitive training, such as the solution of puzzles, reading and studying new skills, can improve memory, attention and cognitive functions.

  • F. MindFullness and meditation:

    • The practice of awareness (mindfulness) and meditation can improve concentration, reduce stress and increase cognitive functions.

  • G. Social activity:

    • Regular communication with friends and family, participation in social events and volunteering can improve cognitive functions and mood.

IX. Conclusion (not on — according to the instructions)

X. Recommendations (not on — according to the instructions)

XI. List of literature (not included — according to the instructions)

This article provides a comprehensive overview of various supplements used to enhance memory and mental clarity. Remember to consult with a healthcare professional before starting any new supplement regimen. This is not medical advice.

Добавить комментарий

Ваш адрес email не будет опубликован. Обязательные поля помечены *