Natural components in dietary supplement to improve brain function

Natural components in dietary supplement to improve brain function: Full reference

I. Fundamentals of cognitive function and the need for neuroprotection

1. Brain architecture and cognitive processes:

   • Frontal share: Is responsible for executive functions (planning, decision -making, working memory), attention, personality and social behavior. Damage to this area can lead to impulsiveness, difficulties in organizing and reducing cognitive control.
   • The parietal share: Creates sensory information (touch, temperature, pain, pressure), spatial perception, navigation and mathematical abilities. Violations can cause problems with orientation in space, reading and writing.
   • Temporary share: He processes auditory information, participates in the formation of memory, recognition of objects and understanding of the language. Damage can lead to problems with memory, speech and person recognition.
   • Tagged share: Processing visual information. Damage can cause various types of visual disorders, including blindness and agnosia (inability to find out objects).
   • Hippocampus: The key structure for the formation of new memories and spatial navigation. Sensitive to stress and age -related changes.
   • Almond -shaped body: Creates emotions, especially fear and anxiety. He plays a role in the formation of emotional memory.
   • Cerebellum: Is responsible for coordination of movements, balance and motor education. Also involved in some cognitive processes, such as attention and language.

   Cognitive processes are complex functions that allow us to perceive, process, store and use information. They include:

   • Attention: The ability to concentrate on certain information, ignoring distracting factors.
   • Memory: The ability to save and extract information. There are various types of memory, including short -term, long -term, working and procedural.
   • Language: The ability to understand and use speech, including reading, writing and oral communication.
   • Executive functions: A set of cognitive processes that allow us to plan, organize, make solutions, solve problems and control our impulses.
   • Spatial perception: The ability to navigate in space and perceive relationships between objects.
   • Information processing speed: The speed with which we can process and respond to information.

2. Factors affecting cognitive functions:

   • Age: With age, natural changes in the brain occur, which can lead to a decrease in cognitive functions.
   • Genetics: A genetic predisposition can affect the risk of cognitive impairment.
   • Life: An unhealthy lifestyle (poor nutrition, lack of physical activity, smoking, alcohol abuse) can negatively affect cognitive functions.
   • Related diseases: Some diseases (cardiovascular diseases, diabetes, depression, Alzheimer disease) can lead to cognitive disorders.
   • Stress: Chronic stress can negatively affect cognitive functions, especially to memory and attention.
   • Head injuries: Head injuries can lead to various cognitive disorders, depending on the severity and localization of damage.
   • Lack of sleep: The lack of sleep can negatively affect attention, memory and executive functions.
   • The effects of toxins: The effects of toxins (heavy metals, pesticides) can negatively affect cognitive functions.

3. The concept of neuroprotection and its significance:

   Neuroprotection is a set of strategies and methods aimed at protecting neurons from damage and death. It plays an important role in maintaining cognitive functions and preventing neurodegenerative diseases.

   The significance of neuroprotection:

   • Prevention of neurodegeneration: Neuroprotection can help prevent or slow down the progression of neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease.
   • Improving cognitive functions: Neuroprotective strategies can help improve cognitive functions, such as memory, attention and executive functions.
   • Brain damage protection: Neuroprotection can help protect the brain from damage caused by stroke, head injury or toxins.
   • Maintaining a healthy aging of the brain: Neuroprotection can help maintain brain health in the aging process, slowing down a decrease in cognitive functions.

4. The role of dietary supplements in maintaining cognitive functions and neuroprotection:

   Bades (biologically active additives) can play a role in maintaining cognitive functions and neuroprotections, providing the necessary nutrients and biologically active compounds that can maintain brain health. However, it is important to remember that dietary supplements are not medicines and cannot cure neurodegenerative diseases. They should be used as part of an integrated approach to maintaining brain health, including a healthy lifestyle, proper nutrition and regular physical exercises.

   Dietary supplies mechanisms:

   • Antioxidant protection: Many dietary supplements contain antioxidants that can protect neurons from damage to free radicals.
   • Improving blood circulation of the brain: Some dietary supplements can improve blood circulation, providing neurons with oxygen and nutrients.
   • Support for neurotransmitter function: Some dietary supplements can support the function of neurotransmitters, such as acetylcholine and serotonin, which play an important role in cognitive processes.
   • Neurogenesis stimulation: Some dietary supplements can stimulate neurogenesis (the formation of new neurons) in the hippocampus, which can improve memory and training.
   • Reduced inflammation: Some dietary supplements have anti -inflammatory properties that can help reduce inflammation in the brain, which can contribute to neuroprotement.

II. Natural components with proven effectiveness to improve brain function

1. Ginko Biloba (Ginkgo Biloba):

   • The mechanism of action: Ginko biloba improves blood circulation in the brain, increasing the delivery of oxygen and nutrients to neurons. It also has antioxidant and anti -inflammatory properties, protecting neurons from damage to free radicals and inflammation. Ginko biloba can affect neurotransmitter systems, improving the transmission of nerve impulses.
   • Evidence of effectiveness: Studies have shown that Gingko Biloba can improve memory, attention and speed of information processing, especially in older people with cognitive disorders. It can also be useful in the treatment of vascular dementia and Alzheimer’s disease.
   • Recommended dosage: It is usually recommended to take 120-240 mg of ginko biloba extract per day, divided into several tricks. It is important to choose standardized extracts containing a certain number of flavonoids and terpenoids.
   • Side effects and contraindications: Ginko biloba can cause side effects, such as headache, dizziness, stomach disorder and bleeding. It is contraindicated for people with blood coagulation disorders, pregnant and lactating women, as well as before surgical operations.

2. Gotha Cola (Centella asiatica):

   • The mechanism of action: Gota Cola improves blood circulation in the brain, stimulates the growth of nerve cells and has antioxidant properties. He can also reduce anxiety and improve mood.
   • Evidence of effectiveness: Studies have shown that Gotha Cola can improve memory, attention and cognitive functions in healthy people and in people with cognitive impairment. It can also be useful in the treatment of anxiety and depression.
   • Recommended dosage: It is usually recommended to take 600-1000 mg of the Gotha Cola extract per day, divided into several receptions.
   • Side effects and contraindications: Gotha Cola can cause side effects, such as headache, stomach disorder and drowsiness. It is contraindicated in pregnant and lactating women, as well as people with liver diseases.

3. Montonnier Bacofe:

   • The mechanism of action: Bacopa Monnieri improves memory and training, increasing the growth of nerve cells and protecting them from damage. It also has antioxidant and anti -inflammatory properties. Bacopa Monnieri can affect neurotransmitter systems, improving the transmission of nerve impulses, especially acetylcholine.
   • Evidence of effectiveness: Studies have shown that Bacopa Monnieri can improve the memory, attention and speed of information processing in healthy people and in people with cognitive impairment. It can also be useful in the treatment of anxiety and depression.
   • Recommended dosage: It is usually recommended to take 300-450 mg of Bacopa Monnieri extract per day, divided into several receptions. It is important to choose standardized extracts containing a certain amount of bacosides.
   • Side effects and contraindications: Bacopa Monnieri can cause side effects, such as stomach disorder, nausea and dry mouth. It is contraindicated in pregnant and lactating women, as well as people with thyroid diseases.

4. Rhodiola pink (Rhodiola rosea):

   • The mechanism of action: Rhodiola pink is an adaptogen, which means that it helps the body adapt to stress. It also has antioxidant and anti -inflammatory properties, protecting neurons from damage. Rhodiola pink can improve mood and reduce fatigue.
   • Evidence of effectiveness: Studies have shown that Rodiola Pink can improve attention, memory and speed of information processing, especially in stress conditions. It can also be useful in the treatment of depression and fatigue.
   • Recommended dosage: It is usually recommended to take 200-600 mg of Rhodiola pink extract per day, divided into several tricks.
   • Side effects and contraindications: Rhodiola pink can cause side effects, such as headache, dizziness and insomnia. It is contraindicated in people with bipolar disorder, as well as pregnant and lactating women.

5. Ashwaganda (withania somnifera):

   • The mechanism of action: Ashvaganda is an adaptogen that helps the body adapt to stress. It also has antioxidant and anti -inflammatory properties, protecting neurons from damage. Ashvagand can improve mood, reduce anxiety and improve sleep.
   • Evidence of effectiveness: Studies have shown that Ashvagand can improve memory, attention and speed of information processing, especially in stress conditions. It can also be useful in the treatment of anxiety, depression and insomnia.
   • Recommended dosage: It is usually recommended to take 300-500 mg of ashvaganda extract per day, divided into several tricks.
   • Side effects and contraindications: Ashvagand can cause side effects, such as stomach disorder, nausea and drowsiness. It is contraindicated in pregnant and lactating women, as well as people with thyroid diseases.

6. Curcumin (Curcumin):

   • The mechanism of action: Kurkumin is a powerful antioxidant and anti -inflammatory agent. It can protect neurons from damage to free radicals and inflammation. Kurkumin can improve mood and reduce the risk of developing Alzheimer’s disease. It also promotes neurogenesis, stimulating the growth of new neurons.
   • Evidence of effectiveness: Studies have shown that curcumin can improve memory, attention and mood. It can also be useful in the treatment of depression and Alzheimer’s disease. However, the bioavailability of curcumin is low, so it is recommended to take it along with piperin (black pepper extract), which increases its absorption.
   • Recommended dosage: It is usually recommended to take 500-2000 mg of curcumin per day, divided into several tricks.
   • Side effects and contraindications: Kurkumin can cause side effects, such as stomach and nausea. It is contraindicated in people with diseases of the gallbladder.

7. Phosphateidilsin (PhOSPhatIDYLSERINE):

   • The mechanism of action: Phosphatidylserin is phospholipid, which is an important component of cell membranes, especially in the brain. It supports the structure and function of neurons, improves the transmission of nerve impulses and protects neurons from damage. Phosphatidylserin can improve the memory, attention and speed of information processing.
   • Evidence of effectiveness: Studies have shown that phosphatidylserin can improve memory, attention and cognitive functions in older people with cognitive impairment. It can also be useful in the treatment of Alzheimer’s disease.
   • Recommended dosage: It is usually recommended to take 100-300 mg of phosphatidylserin per day, divided into several tricks.
   • Side effects and contraindications: Phosphatidylserin can cause side effects, such as stomach disorder and insomnia. It is contraindicated in people taking anticoagulants.

8. L-theanine (l-teanine):

   • The mechanism of action: L-theanine is an amino acid that is contained in tea. It promotes relaxation, reduces anxiety and improves concentration. L-theanine can increase the level of gamma-aminomatic acid (GABA) in the brain that has a calming effect. It can also increase alpha waves in the brain that are associated with relaxation and creativity.
   • Evidence of effectiveness: Studies have shown that L-theanine can improve attention, memory and speed of information processing. It can also be useful in the treatment of anxiety and insomnia.
   • Recommended dosage: It is usually recommended to take 100-200 mg of L-theanine per day, divided into several tricks.
   • Side effects and contraindications: L-theanine is usually considered safe, but in rare cases it can cause side effects, such as headache and nausea.

9. Caffeine (Caffeine):

   • The mechanism of action: Caffeine is a stimulant that blocks adenosine receptors in the brain, which leads to an increase in neurons activity. It improves attention, wakefulness and speed of information processing. Caffeine can also improve mood and reduce fatigue.
   • Evidence of effectiveness: Studies have shown that caffeine can improve attention, memory and speed of information processing. It can also be useful in the treatment of headaches and migraines.
   • Recommended dosage: The recommended dosage of caffeine varies depending on individual sensitivity. It is usually recommended not to exceed 400 mg of caffeine per day.
   • Side effects and contraindications: Caffeine can cause side effects, such as anxiety, insomnia, rapid heartbeat and stomach disorder. It is contraindicated in people with heart diseases, anxious disorders and insomnia. Excessive caffeine consumption can lead to dependence and withdrawal syndrome.

10. Omega-3 fatty acids (Omega-3 Fatty Acids):

    • The mechanism of action: Omega-3 fatty acids, especially EPA (eicopascentaenoic acid) and DHA (non-oxahexaenic acid), are important components of cell membranes in the brain. They support the structure and function of neurons, improve the transmission of nerve impulses and protect neurons from damage. Omega-3 fatty acids have anti-inflammatory properties and can improve mood.
    • Evidence of effectiveness: Studies have shown that omega-3 fatty acids can improve memory, attention and cognitive functions in people with cognitive impairment. They can also be useful in the treatment of depression, anxiety and disease of Alzheimer.
    • Recommended dosage: It is usually recommended to take 1000-2000 mg omega-3 fatty acids per day containing at least 500 mg EPA and DHA.
    • Side effects and contraindications: Omega-3 fatty acids can cause side effects, such as stomach disorder, nausea and fish taste in the mouth. They are contraindicated to people taking anticoagulants.

11. B vitamins B (b vitamins):

    • The mechanism of action: B vitamins play an important role in the metabolism of energy in the brain and the synthesis of neurotransmitters. They support the function of neurons and protect them from damage. B vitamins deficiency can lead to cognitive disorders.

    • Evidence of effectiveness: Studies have shown that group B vitamins can improve memory, attention and cognitive functions in people with a deficiency of these vitamins. They can also be useful in the treatment of depression and anxiety.

    • Recommended dosage: The recommended dosage of group B vitamins varies depending on a specific vitamin and individual needs. It is important to consult a doctor to determine the optimal dosage.

    • Side effects and contraindications: B vitamins are usually considered safe, but in rare cases they can cause side effects, such as stomach disorder and allergic reactions.

    • Vitamin B1 (TIAMIN): Participates in glucose metabolism, the main source of energy for the brain. Tiamin deficiency can lead to Vernika-Korsakov syndrome, which is characterized by severe cognitive disorders.

    • Vitamin B3 (Niacin): He plays a role in the energy exchange and synthesis of neurotransmitters. Niacin deficiency can lead to Pellagra, which is characterized by dementia.

    • Vitamin B6 (Pyridoxin): Participates in the synthesis of neurotransmitters, such as serotonin, dopamine and GABA. Pyridoxine deficiency can lead to depression and cognitive disorders.

    • Vitamin B9 (folic acid): It is important for dividing cells and DNA synthesis. Folic acid deficiency can lead to depression and cognitive disorders, especially in older people.

    • Vitamin B12 (cobalamin): It is necessary to maintain the myelin membrane of the nerve fibers and the synthesis of neurotransmitters. Cobalamin deficiency can lead to dementia and other neurological disorders.

12. Vitamin D:

    • The mechanism of action: Vitamin D plays a role in the development and functioning of the brain. It affects the synthesis of neurotransmitters, neuroprotection and regulation of the immune system in the brain. Vitamin D deficiency can be associated with cognitive disorders and an increased risk of developing neurodegenerative diseases.
    • Evidence of effectiveness: Studies have shown that vitamin D can improve cognitive functions in people with a deficiency of this vitamin. It can also be useful in the treatment of depression and Alzheimer’s disease.
    • Recommended dosage: The recommended dosage of vitamin D varies depending on the level of vitamin D in the blood and individual needs. It is important to consult a doctor to determine the optimal dosage.
    • Side effects and contraindications: Vitamin D is usually considered safe, but in high doses can cause side effects, such as nausea, vomiting and hypercalcemia.

13. Magnus (Magnesium):

    • The mechanism of action: Magnesium is involved in many biochemical processes in the brain, including the transmission of nerve impulses, energy metabolism and neuroprotection. Magnesium deficiency can lead to cognitive impairment, anxiety and depression.
    • Evidence of effectiveness: Studies have shown that magnesium can improve the memory, attention and speed of information processing. It can also be useful in the treatment of anxiety, depression and headache.
    • Recommended dosage: The recommended magnesium dosage varies depending on individual needs. It is usually recommended to take 200-400 mg of magnesium per day.
    • Side effects and contraindications: Magnesium can cause side effects, such as stomach and diarrhea. It is contraindicated in people with renal failure.

III. Synergetic combinations of natural components for the maximum effect

1. Ginkgo Biloba + Gotu Cola:

   • Justification: The combination of Ginko Biloba and Gotu Kola can have a synergistic effect on improving blood circulation in the brain, stimulating the growth of nerve cells and improving cognitive functions.
   • Recommended dosage: You can combine 120 mg of Ginko Biloba Extract with 500 mg of Gotu Kola Extract per day.

2. Bacopa Monnieri + Ashwaganda:

   • Justification: The combination of Bacopa Monnieri and Ashvaganda can improve memory, attention, information processing speed, reduce anxiety and improve mood.
   • Recommended dosage: Can be compatible 300 mg extract of Bacopa monnieri with 300 mg extracted in the ashwaganand on the day.

3. Curcumin + Piperin + Omega-3:

   • Justification: The combination of curcumin, piperin (to improve the absorption of curcumin) and omega-3 fatty acids can have a powerful antioxidant, anti-inflammatory and neuroprotective effect.
   • Recommended dosage: You can combine 500 mg of turmeric with 5 mg of pipin and 1000 mg omega-3 fatty acids per day.

4. L-Teanin + Caffeine:

   • Justification: The combination of L-theanine and caffeine can improve attention, concentration and speed of information processing, while reducing the anxiety and side effects of caffeine.
   • Recommended dosage: You can combine 100 mg L-theanine with 50 mg of caffeine.

5. B + magnesium vitamins:

   • Justification: The combination of B vitamins and magnesium can support the energy metabolism in the brain, improve the function of neurotransmitters and reduce anxiety.
   • Recommended dosage: Follow the recommended dosages for each B vitamin B and take 200 mg of magnesium per day.

IV. Practical recommendations for the choice and use of dietary supplements to improve brain function

1. Consultation with a doctor:

   • Before taking any dietary supplement to improve brain function, you need to consult a doctor.
   • The doctor can evaluate your health status, identify possible contraindications and choose the optimal combination of dietary supplements.
   • Tell the doctor about all the medicines you take to avoid unwanted interactions.

2. The choice of quality products:

   • Choose dietary supplements from famous and reliable manufacturers who have a good reputation and conduct quality control of their products.
   • Pay attention to the availability of quality and standardization certificates.
   • Avoid products with a dubious composition and unverified ingredients.

3. Dosage compliance:

   • Strictly observe the recommended dosage indicated on the Bad packaging.
   • Do not exceed the dosage to avoid side effects.
   • Start with a low dosage and gradually increase it to evaluate the tolerance of the product.

4. Duration of admission:

   • To achieve the maximum dietary supplement effect, it is recommended to take courses at least a few weeks or months to improve brain function.
   • After the course of the course, you can take a break and repeat it if necessary.

5. A combination with a healthy lifestyle:

   • Bades to improve brain function are most effective in combination with a healthy lifestyle, including proper nutrition, regular physical exercises, sufficient sleep and reducing stress.
   • Eat varied and balanced, use a sufficient amount of vegetables, fruits, whole grain products, protein and healthy fats.
   • Physical activity of at least 30 minutes a day, most days of the week.
   • Sleep at least 7-8 hours a day.
   • Use the methods of relaxation and stress control, such as meditation, yoga or nature walks.

6. Evaluation of effectiveness:

   • Carefully follow your condition and mark changes in cognitive functions, mood and general well -being.
   • If you have not noticed an improvement after several weeks of taking dietary supplements, consult a doctor to adjust the use scheme or choose other drugs.

7. Possible side effects:

   • Carefully monitor the possible side effects and stop taking dietary supplements when they appear.
   • Take a doctor immediately if the side effects are serious or do not pass on your own.

V. Future research and promising components

1. Studying the influence of intestinal microbiots on cognitive functions:

   • More and more studies show that the intestinal microbiota plays an important role in the health of the brain and cognitive functions.
   • The study of the influence of probiotics and prebiotics on the intestinal microbiota and cognitive functions is a promising area of ​​research.

2. The study of new natural components with neuroprotective potential:

   • Studies continue to identify new natural components with neuroprotective, antioxidant and anti -inflammatory effects.
   • Some promising components include mushrooms (for example, a rowing hedgehog), plants (for example, sage) and other natural compounds.

3. Development of personalized approaches to the use of dietary supplements to improve brain function:

   • Individual characteristics of the body can affect the effectiveness and tolerance of dietary supplements.
   • The development of personalized approaches to the use of dietary supplements based on genetic data, blood analysis and other factors can increase the effectiveness and safety of treatment.

4. Study of the influence of dietary supplement on the prevention of neurodegenerative diseases:

   • Some dietary supplements can have a preventive effect against the development of neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease.
   • Further research is needed to confirm this effect and determine the optimal preventive strategies.

5. The use of neuroizualization to assess the effectiveness of dietary supplements:

   • Neuroimaging methods, such as MRI and EEG, can be used to assess the effect of dietary supplements on the structure and function of the brain.
   • This will more accurately evaluate the effectiveness of dietary supplements and develop more effective treatment regimen.

In conclusion, the natural components in dietary supplements can have a positive effect on cognitive functions and neuroprotection. However, it is important to remember the need to consult a doctor, the choice of quality products, compliance with the dosage and a combination with a healthy lifestyle. Future studies in this area can lead to the development of more effective and personalized approaches to maintaining brain health.