Bad for memory: increase learning and academic performance

Bad for memory: increase learning and academic performance

I. Introduction to neuronutricity: the brain as a requireing resource

The modern world makes high demands on cognitive functions. Study, work, social life — all this requires concentration, memory and quick thinking. The brain, like any other organ, needs constant nutrition and support for optimal work. Neuronutricians, or biologically active additives (dietary supplements) for the brain, are designed to provide the body with the necessary substances to maintain cognitive functions, improve memory, concentration and increase learning. It is important to understand that dietary supplements are not a panacea, but only an addition to a healthy lifestyle, proper nutrition and sufficient physical activity.

II. The mechanisms of brain function and their connection with nutrition

To understand the effectiveness of dietary supplements, it is necessary to know how the brain functions and what substances are necessary for it for normal work. The main processes associated with memory and learning include:

• Neurotransmissia: The transmission of signals between neurons is carried out using neurotransmitters (mediators). Key neurotransmitters affecting cognitive functions include acetylcholine, dopamine, serotonin and glutamate. The deficiency of these substances can lead to a deterioration in memory, concentration and mood.
• Sinaptic plasticity: The ability of neurons to form new connections and strengthen existing is the basis of learning and memory. This process requires energy and certain nutrients.
• Neurogenesis: The formation of new neurons, especially in the hippocampus (the area of ​​the brain responsible for memory), plays an important role in learning and long -term memory.
• Blood supply to the brain: The brain is extremely sensitive to a lack of oxygen and nutrients. Adequate blood supply ensures its normal operation.
• Oxidative stress protection: The brain consumes a lot of energy and produces a large number of free radicals that can damage neurons. Antioxidants play an important role in protecting the brain from damage.

Food directly affects all these processes. The deficiency of certain vitamins, minerals and other nutrients can negatively affect cognitive functions.

III. Review of the main components of dietary supplements for memory and their actions

Consider the main components that are part of the dietary supplement for memory and their effect on cognitive functions:

• Omega-3 fatty acids (DHA and EPA):

  • The mechanism of action: DHA is the main structural component of the cell membranes of the brain. Omega-3 fatty acids improve neurotransmission, synaptic plasticity and blood supply to the brain. They also have anti -inflammatory properties that can protect the brain from damage.
  • Efficiency: Studies show that the intake of omega-3 fatty acids improves memory, concentration and reaction rate, especially in elderly people and children with attention deficit.
  • Sources: Fish oil, linseed oil, chia seeds, walnuts.
  • Dosage: The recommended daily dose of DHA is 250-500 mg.

• B vitamins B (B1, B6, B12, folic acid):

  • The mechanism of action: B vitamins are involved in energy metabolism, the synthesis of neurotransmitters and maintaining the health of the nervous system. The deficiency of B vitamins can lead to fatigue, irritability, worsening memory and concentration.
  • Efficiency: Vitamins B6 and B12 are especially important for maintaining cognitive functions in the elderly. Folic acid plays an important role in the development of the brain of the fetus and the prevention of neurodegenerative diseases.
  • Sources: Meat, fish, eggs, dairy products, whole grain products, green leafy vegetables.
  • Dosage: Depends on the specific vitamin and individual needs.

• Ginkgo biloba:

  • The mechanism of action: Improves blood supply to the brain, has antioxidant properties and protects neurons from damage.
  • Efficiency: Studies show that ginkgo biloba improves memory, concentration and reaction rate, especially in older people with a deterioration in cognitive functions.
  • Sources: Ginkgo biloba leaves extract.
  • Dosage: 120-240 mg per day.

• Gotha Cola (Centella asiatica):

  • The mechanism of action: Improves blood supply to the brain, stimulates the synthesis of neurotransmitters and has antioxidant properties.
  • Efficiency: Gotha Cola improves memory, concentration and reduces anxiety.
  • Sources: Plant extract Gotu Kola.
  • Dosage: 60-120 mg per day.

• Montonnier Bacofe:

  • The mechanism of action: Improves synaptic plasticity, protects neurons from damage and has antioxidant properties.
  • Efficiency: Bacopa Monnieri improves memory, learning and reduces anxiety.
  • Sources: Plant extract Bacopa Monnieri.
  • Dosage: 300-450 mg per day.

• Phosphateidixine:

  • The mechanism of action: It is a component of the cell membranes of the brain and improves neurotransmission.
  • Efficiency: Phosphatidylserin improves memory, concentration and reaction rate.
  • Sources: Soy lecithin, beef brain.
  • Dosage: 100-300 mg per day.

• L-Carnitin:

  • The mechanism of action: Participates in energy metabolism and protects neurons from damage.
  • Efficiency: L-carnitine improves memory, concentration and reduces fatigue.
  • Sources: Meat, fish, dairy products.
  • Dosage: 500-2000 mg per day.

• Acetyl-L-carnitine (Alcar):

  • The mechanism of action: Improves energy metabolism in the brain and synthesis of acetylcholine, an important neurotransmitter for memory.
  • Efficiency: Alcar improves memory, concentration and reduces cognitive decline, especially in the elderly.
  • Sources: Synthetic.
  • Dosage: 500-1500 mg per day.

• Caffeine and L-Teanin:

  • The mechanism of action: Caffeine stimulates the nervous system, improves concentration and reduces fatigue. L-theanine has a relaxing effect and reduces anxiety, softening the side effects of caffeine.
  • Efficiency: The combination of caffeine and L-theanine improves concentration, reaction rate and reduces anxiety.
  • Sources: Coffee, tea, supplements.
  • Dosage: It varies, usually 100-200 mg of caffeine and 200-400 mg of L-theanine.

• Creatine:

  • The mechanism of action: Improves energy metabolism in the brain.
  • Efficiency: Creatine can improve cognitive functions, especially in conditions of stress or fatigue.
  • Sources: Meat, fish, additives.
  • Dosage: 3-5 g per day.

• Kurkumin (from turmeric):

  • The mechanism of action: It has powerful antioxidant and anti -inflammatory properties, protects neurons from damage and promotes neurogenesis.
  • Efficiency: Kurkumin can improve memory, mood and protect against neurodegenerative diseases.
  • Sources: Turmeric, additives (usually in the form of turmeric).
  • Dosage: 500-2000 mg per day (it is important to choose a form with improved bioavailability).

• PQq (pyrrolochinolinlinhinone):

  • The mechanism of action: It stimulates the growth of new mitochondria (organelles responsible for the production of energy) in brain cells, improves energy metabolism and has antioxidant properties.
  • Efficiency: PQQ can improve memory, concentration and cognitive functions in general.
  • Sources: Green vegetables, fermented soy products, additives.
  • Dosage: 10-20 mg per day.

• Alpha-lipoic acid (ALA):

  • The mechanism of action: A powerful antioxidant that protects neurons from damage and improves energy metabolism.
  • Efficiency: ALA can improve memory, concentration and cognitive functions, especially in the elderly.
  • Sources: Meat, vegetables, additives.
  • Dosage: 300-600 mg per day.

• L-tyrosin:

  • The mechanism of action: The predecessor of neurotransmitters of dopamine and norepinephrine, which play an important role in motivation, concentration and attention.
  • Efficiency: L-tyrosine can improve cognitive functions in conditions of stress, fatigue or lack of sleep.
  • Sources: Meat, fish, eggs, dairy products, beans.
  • Dosage: 500-2000 mg per day.

• Rhodiola pink (Rhodiola rosea):

  • The mechanism of action: Adaptogen, which helps the body cope with stress, improves mood and concentration.
  • Efficiency: Rhodiola pink can improve cognitive functions, reduce fatigue and improve mood.
  • Sources: Rhodiola root extract pink.
  • Dosage: 200-600 mg per day.

• Citicolin (CDP-Holin):

  • The mechanism of action: It turns into choline and citidine, which are involved in the synthesis of phosphatidylcholine (component of cell membranes of the brain) and neurotransmitter acetylcholine.
  • Efficiency: Citicoline can improve memory, concentration and reaction rate.
  • Sources: Supplements.
  • Dosage: 250-500 mg per day.

IV. Selection of dietary supplements for memory: criteria and warnings

When choosing dietary supplements for memory, the following factors must be taken into account:

• Individual needs: There is no universal dietary supplement suitable for everyone. It is necessary to take into account the age, state of health, lifestyle and goals.
• Composition: Carefully study the composition of the dietary supplement. Make sure that it contains components whose effectiveness is confirmed by scientific research.
• Dosage: Follow the dosage recommendations indicated on the Bad package or recommended by a doctor.
• Quality: Choose dietary supplements from trusted manufacturers that guarantee the quality and safety of products. Pay attention to the availability of quality certificates (for example, GMP).
• Output form: Bades are available in various forms: tablets, capsules, powders, liquids. Choose a form that is most convenient for you.
• Contraindications and side effects: Before taking a dietary supplement, it is necessary to familiarize yourself with contraindications and possible side effects. Consult a doctor, especially if you have chronic diseases or take other medicines.
• Interaction with drugs: Some dietary supplements can interact with medicines by changing their effectiveness or increasing side effects. Be sure to inform the doctor about all the dietary supplements that you accept.
• Allergic reactions: Make sure that you do not have an allergy to dietary supplements.
• Do not wait for instant results: Bades are not a magic tablet. To achieve noticeable results, it is necessary to take them regularly for several weeks or months.
• Complex approach: Bades are only an addition to a healthy lifestyle. Do not rely only on them. Proper nutrition, sufficient sleep, physical activity and stress reduction are also important for maintaining cognitive functions.

Cautions:

• Bades are not drugs and are not intended for the treatment of diseases.
• Do not exceed the recommended dosage.
• Do not take dietary supplements during pregnancy and breastfeeding without consulting a doctor.
• If you feel any side effects, stop taking the dietary supplement and consult a doctor.

V. Dietrs for various age groups and needs

The choice of dietary supplements for memory can depend on age and specific needs:

• Children and adolescents: To improve learning and concentration of attention in children and adolescents, omega-3 fatty acids, B vitamins, phosphatidylserin and Bacopa Monnieri can be useful. It is important to choose dietary supplements designed specifically for children and adolescents, taking into account their age -related needs and dosages.
• Students: Students experiencing increased loads during sessions can help dietary supplements, improving concentration, memory and reducing stress, such as caffeine and L-theanine, rhodiola pink, L-gross and vitamins of group B.
• Adults: Adults seeking to maintain cognitive functions and increase performance can be useful for dietary supplements that improve the blood supply to the brain that protect neurons from damage and stimulating neurotransmissions, such as ginkgo biloba, gota cola, phosphatidylserin, L-carnitine and alpha-lipoic acid.
• Elderly people: Older people who suffer from age-related cognitive functions can help dietary supplements, improving memory, concentration and protecting from neurodegenerative diseases, such as omega-3 fatty acids, vitamins of group B, ginkgo biloba, Bacopa Monnieri, acetyl-carnitin and curcumin.

VI. The role of nutrition, lifestyle and other factors in maintaining cognitive functions

Bades are only part of an integrated approach to maintaining cognitive functions. It is important to consider the following factors:

• Proper nutrition: A balanced diet rich in fruits, vegetables, whole grain products, fish and nuts provides the brain with the necessary nutrients. Limit the consumption of sugar, processed products and saturated fats.
• Regular physical exercises: Physical activity improves blood supply to the brain, stimulates neurogenesis and reduces the risk of developing neurodegenerative diseases.
• Sufficient sleep: During sleep, the brain processes and consolidates the information received during the day. The lack of sleep negatively affects memory, concentration and mood.
• Stress management: Chronic stress can damage neurons and worsen cognitive functions. Find effective stress control methods, such as meditation, yoga or communication with friends and family.
• Cognitive training: Train your brain regularly, solving puzzles, playing intellectual games, studying new skills and reading books.
• Social activity: Communication with other people stimulates the brain and supports cognitive functions.
• Refusal of bad habits: Smoking and alcohol abuse negatively affect cognitive functions.

VII. Prospects for research in the field of neuronutricity

Studies in the field of neuronutricity are ongoing, and new promising components and approaches to maintain cognitive functions appear. Some of them include:

• Nootropics: Substances that improve cognitive functions, such as piracetams, noopept and phenotropil. However, many nootropes require a doctor’s prescription and have side effects.
• Microbiotic intestinal and brain: Studies show that the intestinal microbiota affects the function of the brain through the axis «intestines-mosG». Probiotics and prebiotics can have a positive effect on cognitive functions.
• Personalized nutrition: Development of individual diets and dietary supplements based on genetic data and other factors.
• Development of new ways of delivery of nutrients to the brain: For example, nanoparticles that can penetrate through a hematoencephalic barrier.

VIII. Legal aspects and regulation of dietary supplements

Bad regulation varies in different countries. In most countries, dietary supplements are not subject to the same strict control as drugs. It is important to pay attention to the availability of quality certificates and choose dietary supplements from trusted manufacturers. In some countries, the sale of certain dietary supplements can be limited or prohibited.

IX. Conclusion (do not turn on)

X. Resume (do not turn on)

XI. Final remarks (do not include)