Bades to protect the brain from aging: complex review
Styling of the brain is an inevitable process, characterized by a gradual decrease in cognitive functions, worsening memory, attention and speed of information processing. However, despite the inability of time, there are ways to slow down these changes and maintain brain health throughout life. One of these methods is the use of biologically active additives (dietary supplements) aimed at protecting the brain from aging.
I. Understanding the aging of the brain: key factors and mechanisms
Before considering specific dietary supplements, it is necessary to understand what processes underlie the aging of the brain. Key factors contributing to age -related changes include:
- Oxidative stress: The accumulation of free radicals — unstable molecules that damage brain cells, including neurons.
- Inflammation: Chronic inflammation in the brain, which can be caused by various factors, including a diet, lifestyle and age -related changes in the immune system.
- Reducing neurotrophic factors: Reducing the production of substances that support survival, growth and differentiation of neurons, such as the neurotrophic factor of the brain (BDNF).
- Violation of mitochondrial function: Reducing the efficiency of mitochondria — energy stations of cells, which leads to a lack of energy and increase the products of free radicals.
- Beta-amyloid and tau-white accumulation: The formation of amyloid plaques and neurofibrillar balls characteristic of Alzheimer’s disease.
- Reducing neurotransmissance: Violation of the transmission of signals between neurons due to a shortage of neurotransmitters, such as acetylcholine, dopamine and serotonin.
- Blood supply to the brain: A decrease in blood flow to the brain, which leads to oxygen starvation and a deficiency of nutrients.
- Changing the structure of the brain: A decrease in brain volume, especially in hippocampus (an area responsible for memory) and prefrontal cortex (an area responsible for executive functions).
Understanding these mechanisms allows us to purposefully choose dietary supplements that can affect specific aspects of the aging of the brain.
II. Categories of dietary supplements for protecting the brain from aging: Overview of key substances
Bades designed to protect the brain from aging can be divided into several categories depending on their main mechanism of action:
A. Antioxidants:
Antioxidants neutralize free radicals, protecting brain cells from oxidative stress.
- Vitamin E: A powerful fat -soluble antioxidant protecting cell membranes from damage. Studies show that vitamin E can slow down the progression of Alzheimer’s disease. Recommended dose: 400-800 IU per day.
- Vitamin C: Water -soluble antioxidant participating in the synthesis of collagen and neurotransmitters. Vitamin C can improve cognitive functions and protect against degenerative diseases. Recommended dose: 500-1000 mg per day.
- Selenium: A microelement, which is part of glutathioneperoxidase — an important antioxidant enzyme. Selenium can improve memory and cognitive functions. Recommended dose: 55-200 mcg per day.
- Coenzim Q10 (COQ10): The antioxidant participating in the production of energy in mitochondria. COQ10 can improve cognitive functions and protect against neurodegenerative diseases. Recommended dose: 100-300 mg per day.
- Alpha-lipoic acid (ALA): A powerful antioxidant that can penetrate the brain and protect neurons from damage. ALA can improve memory and cognitive functions. Recommended dose: 300-600 mg per day.
- Resveratrol: Polyphenol contained in red wine, grapes and berries. Resveratrol has antioxidant and anti -inflammatory properties, can improve cognitive functions and protect against neurodegenerative diseases. Recommended dose: 100-500 mg per day.
- Curcumin: Polyphenol contained in turmeric. Kurkumin has antioxidant and anti -inflammatory properties, can improve memory and cognitive functions, as well as protect from Alzheimer’s disease. Recommended dose: 500-2000 mg per day (in the form of bio-accessible curcumin).
- Green tea extract (EGCG): Polyphenol with antioxidant and anti -inflammatory properties. EGCG can improve cognitive functions and protect against neurodegenerative diseases. Recommended dose: 300-500 mg per day.
- Picnogenol (pine bark extract): A powerful antioxidant that improves blood circulation and protects the brain cells from damage. Picnogenol can improve memory, attention and cognitive functions. Recommended dose: 100-200 mg per day.
B. Nootropes:
Nootropics improve cognitive functions, such as memory, attention and learning.
- Piracetam: Classic nootropus, which improves blood supply to the brain and metabolism of neurons. Piracetam can improve memory, attention and learning. Recommended dose: 1200-4800 mg per day (a doctor’s consultation is required).
- Kholin and its derivatives (Alfa-GFH, CDF-Holin): Kholin is the predecessor of acetylcholine — an important neurotransmitter participating in memory and training. Choline additives can improve cognitive functions, especially memory. Recommended dose: choline-500-1000 mg per day, alpha-gfh-300-600 mg per day, Central House of Arts-250-500 mg twice a day.
- Acetyl-L-carnitine (Alcar): A derivative of amino acids, which improves the function of mitochondria and protects neurons from damage. Alcar can improve memory, attention and cognitive functions. Recommended dose: 500-2000 mg per day.
- Ginkgo biloba: A plant extract that improves blood circulation of the brain and protects neurons from damage. Ginkgo bilobe can improve memory, attention and cognitive functions. Recommended dose: 120-240 mg per day.
- Bakopa Monyeri: Ayurvedic plant that improves memory and cognitive functions. Bakop Monieri can improve the speed of information processing and reduce anxiety. Recommended dose: 300-450 mg per day.
- L-theanine: The amino acid contained in green tea, which has a calming and improving effect with the effect. L-theanine can improve attention and cognitive functions in combination with caffeine. Recommended dose: 100-200 mg per day.
- Creatine: Amino acid participating in the energy metabolism in the brain. Creatine can improve cognitive functions, especially the memory and speed of information processing. Recommended dose: 3-5 g per day.
- Fenilpiracetam: A powerful nootropic that improves cognitive functions, energy and mood. Phenylpiracetams can improve memory, attention and learningness (a doctor’s consultation is required). Recommended dose: 100-300 mg per day.
B. Anti -inflammatory drugs:
Chronic inflammation in the brain can contribute to aging and neurodegenerative diseases.
- Omega-3 fatty acids (EPK and DGK): Izoable fatty acids with anti -inflammatory properties and necessary for the health of the brain. Omega-3 fatty acids can improve cognitive functions and protect against neurodegenerative diseases. Recommended dose: 1000-3000 mg per day (EPK + DGK).
- Curcumin: As mentioned above, Kurkumin has anti -inflammatory properties that can protect the brain from aging.
- Resveratrol: As mentioned above, resveratrol has anti -inflammatory properties that can protect the brain from aging.
- Probiotics: They support the health of the intestine, which can reduce inflammation in the body and, therefore, in the brain. The choice of probiotics depends on individual needs.
G. Substances that support neurotrophic factors:
Neurotrophic factors, such as BDNF, support survival, growth and differentiation of neurons.
- Grebenic hedgehog (Hericium Erinaceus): The mushroom stimulating the production of BDNF. The rowing hedgehog can improve cognitive functions, memory and mood. Recommended dose: 500-3000 mg per day.
- Caffeine: It stimulates the production of BDNF and improves cognitive functions, such as attention and memory. Recommended dose: 100-400 mg per day.
- Exercise: Stimulate BDNF production and improve blood circulation. Regular physical exercises are an important part of the healthy aging of the brain.
D. Substances that improve blood supply to the brain:
Good blood supply to the brain is necessary to provide neurons with oxygen and nutrients.
- Ginkgo biloba: As mentioned above, ginkgo bilobe improves blood circulation.
- Niacin (Vitamin B3): It expands blood vessels and improves blood supply to the brain. Recommended dose: 100-500 mg per day (monitor possible side effects, such as redness of the skin).
- L-arginine: Amino acid, which is the predecessor of nitrogen oxide (No), which expands blood vessels. L-arginine can improve the blood supply to the brain and cognitive functions. Recommended dose: 3-6 g per day.
III. Choice of dietary supplements: individual approach and precautions
The choice of dietary supplements to protect the brain from aging should be individual and based on the following factors:
- Age: The needs for dietary supplements can change with age.
- Health status: The presence of chronic diseases, such as diabetes, cardiovascular diseases or neurodegenerative diseases, can affect the choice of dietary supplements.
- Life: Diet, physical activity and stress levels can affect the effectiveness of dietary supplements.
- Individual sensitivity: The reaction to dietary supplements can vary from person to person.
Before taking any dietary supplement, it is recommended to consult a doctor, especially if you have any diseases or you take medications.
Precaution measures when receiving dietary supplements:
- Choose quality products: Put dietary supplements from trusted manufacturers that guarantee the quality and purity of products.
- Follow the recommended doses: Do not exceed the recommended doses of dietary supplements, as this can lead to side effects.
- Follow side effects: When any side effects appear, stop taking dietary supplements and consult a doctor.
- Consider medicinal interactions: Some dietary supplements can interact with medicines. Tell your doctor about all the dietary supplements that you accept.
- Do not replace dietary supplements with drug treatment: Bades are not a replacement for drug treatment. If you have any diseases, follow the doctor’s recommendations.
IV. Synergic effect: Combination of dietary supplements and a change in lifestyle
The effect of taking dietary supplements to protect the brain from aging can be significantly enhanced when combining various substances and changing lifestyle.
- Combination of antioxidants: Combining various antioxidants can provide a wider range of protection against free radicals.
- Combining nootropics: Combining various nootropes can improve cognitive functions due to exposure to different mechanisms.
- The combination of dietary supplements and proper nutrition: A diet rich in fruits, vegetables, whole grain products and omega-3 fatty acids can enhance the effect of dietary supplements.
- A combination of dietary supplements and physical activity: Regular physical exercises improve the blood circulation of the brain, stimulate BDNF production and improve cognitive functions.
- The combination of dietary supplements and mental activity: Regular mental activity, such as reading, solving and studying the new, helps maintain brain health.
- The combination of dietary supplements and sufficient sleep: A sufficient sleep is necessary for the restoration and consolidation of memory.
- The combination of dietary supplements and stress management: Chronic stress can negatively affect the health of the brain. Practices, such as meditation, yoga and deep breathing, can help reduce stress.
V. Promising directions in dietary supplements to protect the brain from aging
Studies in the field of dietary supplements to protect the brain from aging continue, and new promising areas appear.
- Development of dietary supplements aimed at improving the function of mitochondria: Improving the function of mitochondria can increase the energy potential of neurons and protect them from damage.
- Development of dietary supplements aimed at reducing inflammation in the brain: A decrease in inflammation in the brain can slow down aging and protect against neurodegenerative diseases.
- Development of dietary supplements aimed at stimulating neurogenesis: Stimulation of neurogenesis — the formation of new neurons — can improve memory and cognitive functions.
- The use of nanotechnologies for the delivery of dietary supplements to the brain: Nanotechnologies can provide more effective delivery of dietary supplements to the brain, increasing their bioavailability and effectiveness.
- An individual approach to choosing dietary supplements based on genetic analysis: Genetic analysis can help determine individual risks and needs, which will allow you to choose the most effective dietary supplements to protect the brain from aging.
VI. Conclusion (within the framework of the structure of the article, and not as the final section)
The choice and use of dietary supplements to protect the brain from aging is a complex and multifaceted process. It is critical to understand the mechanisms of aging of the brain, correctly classify dietary supplements depending on their action and approach the choice individually, consulting with the doctor. The combination of dietary supplement for a healthy lifestyle and regular mental activity can significantly slow down age -related changes and maintain brain health throughout life. It is also necessary to monitor new research in this area in order to keep abreast of the latest achievements and promising areas. Only an integrated approach based on knowledge and individual needs can ensure maximum dietary supplements to protect the brain from aging.