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Dietary supplement to improve mood and cognitive functions: detailed review
I. Introduction to the world of dietary supplements for mood and cognitive functions
Biologically active additives (dietary supplements) are becoming an increasingly popular tool in the desire to improve mood and cognitive functions. They are concentrated sources of nutrients, vitamins, minerals, amino acids and other substances designed to supplement the diet and maintain health. It is important to understand that dietary supplements are not medicines and are not intended for the treatment of any diseases. However, with the right approach and a conscious choice, they can play a supportive role in general well -being and help improve cognitive abilities and stabilize the emotional background. This review is devoted to the most studied and promising dietary supplements used to improve mood and cognitive functions, as well as to consider scientific data, action mechanisms and potential risks.
II. Key vitamins and minerals affecting mood and cognitive functions
Many vitamins and minerals play a critical role in maintaining optimal brain and mood regulation. The deficiency of these substances can lead to fatigue, irritability, worsening memory and concentration of attention.
A. B vitamins B: The basis for the nervous system
Vitamins of group B, especially B1 (thiamine), B3 (niacin), B6 (pyridoxin), B9 (folic acid) and B12 (cobalamin), play a key role in the metabolism of energy in brain cells, a synthesis of neurotransmitters and maintaining health of the nervous system.
- B1 (TIAMIN): It is necessary for glucose metabolism, the main source of energy for the brain. Tiamine deficiency can lead to fatigue, irritability and memory worsening. He participates in the production of acetylcholine, neurotransmitter, important for training and memory.
- B3 (Niacin): Participates in the energy exchange and synthesis of neurotransmitters, such as serotonin and dopamine, regulating mood. The disadvantage of niacin can cause depression, anxiety and confusion.
- B6 (Pyridoxin): It is necessary for the synthesis of serotonin, dopamine, norepinephrine and GABA (gamma-aminomatic acid), the main neurotransmitters that regulate mood, sleep and appetite. It also participates in the metabolism of homocysteine, the high level of which is associated with an increased risk of depression and cognitive disorders.
- B9 (folic acid): He plays an important role in the synthesis of DNA and RNA, as well as in the metabolism of homocysteine. The deficiency of folic acid is associated with depression, worsening memory and concentration. Important for the formation of the nervous tube of the fetus in the early stages of pregnancy.
- B12 (Cobalaamin): It is necessary to maintain the health of nerve cells and the synthesis of myelin, the protective membrane of the nerve fibers. B12 deficiency can cause depression, fatigue, memory deterioration and neurological problems. Especially important for vegetarians and elderly people who are often violated by the absorption of B12 from food.
B. Vitamin D: connection with the mood and cognitive functions
Vitamin D plays an important role in the regulation of mood and cognitive functions. Vitamin D receptors were found in various areas of the brain, including hippocampus, which is involved in learning and memory, and prefrontal cortex responsible for executive functions.
- Action mechanisms: Vitamin D affects the synthesis of neurotransmitters, such as serotonin and dopamine, and is involved in protecting neurons from damage.
- Research: Many studies show the relationship between the low level of vitamin D and the increased risk of depression, seasonal affective disorder (SAR) and cognitive disorders. Vitamin D additives can improve mood and cognitive functions in people with its deficiency.
- Recommendations: It is recommended to regularly check the level of vitamin D and take additives, if necessary, especially in the winter months, when the effects of sunlight is limited.
C. Magnesium: Relaxation and cognitive support
Magnesium is an important mineral involved in more than 300 enzymatic reactions in the body, including the regulation of the nervous system and muscle function.
- Action mechanisms: Magnesium helps regulate the level of cortisol, stress hormone, and helps to relax muscles and nerves. It also participates in the transmission of nerve impulses and the synthesis of neurotransmitters.
- Research: Magnesium deficiency is associated with an increased risk of anxiety, depression, insomnia and headaches. Magnesium additives can improve mood, reduce anxiety and improve sleep.
- Forms of magnesium: There are various forms of magnesium, such as citrate, glycinate and tronate. Magnesium tronat has increased bioavailability for the brain and can be especially useful for improving cognitive functions.
D. zinc: role in neurotransmissance and immune function
Zinc is an important trace element involved in various biological processes, including neurotransmission, immune function and DNA synthesis.
- Action mechanisms: Zinc modulates the activity of NMDA receptors that are important for training and memory, and is involved in the synthesis of neurotransmitters, such as dopamine and GABA. It also has antioxidant properties and protects the brain from damage caused by free radicals.
- Research: Zinc deficiency is associated with depression, anxiety, memory worsening and immune dysfunction. Zinc supplements can improve mood, reduce anxiety and improve cognitive functions, especially in people with its deficiency.
- Interaction with other substances: It is important to note that zinc can interact with other minerals such as copper, therefore it is recommended to take it balanced.
E. iron: oxygen for the brain
Iron is necessary for transporting oxygen in the blood and brain. Iron deficiency can lead to fatigue, weakness, worsening concentration of attention and cognitive functions.
- Action mechanisms: Iron is involved in the synthesis of hemoglobin, protein in red blood cells that carry oxygen. The lack of iron leads to a decrease in hemoglobin levels and the deterioration of oxygen supply of the brain.
- Research: Iron deficiency is associated with anemia, fatigue, depression, worsening memory and concentration. Iron additives can improve cognitive functions and mood in people with iron deficiency anemia.
- Iron forms: There are various forms of iron, such as fumarat, sulfate and glycinate. Iron glycinate has better tolerance and fewer side effects.
III. Amino acids and their impact on mood and cognitive functions
Amino acids are building proteins and play an important role in the synthesis of neurotransmitters that regulate mood and cognitive functions.
A. L-Triptophan: Serotonin Precursor
L-tripthophanes is an indispensable amino acid necessary for the synthesis of serotonin, neurotransmitter that regulates mood, sleep and appetite.
- Action mechanisms: L-tripthophanes is converted into 5-hydroxyrypthophanes (5-HTP), which is then converted into serotonin. An increase in the level of serotonin in the brain can improve mood, reduce anxiety and improve sleep.
- Research: Addments of L-tripteophanes can be effective for treating depression, anxiety, insomnia and seasonal affective disorder (SAR).
- 5-HTP (5-hydroxyryptophan): 5-HTP is an intermediate metabolite of L-eRIPTOPHANA and can be directly transformed into serotonin in the brain. It can be more effective than L-tripthophanes to increase the level of serotonin, as it passes the stage of transformation of L-tripthophanes into 5-HTP.
B. L-Tirozin: Dopamine and Norepinephine Precursor
L-tyrosine is the amino acid necessary for the synthesis of dopamine, norepinephrine and adrenaline, neurotransmitters that regulate motivation, concentration of attention and stress reaction.
- Action mechanisms: L-tyrosine is converted into L-DOP, which is then converted into dopamine, norepinephrine and adrenaline. An increase in the level of these neurotransmitters can improve motivation, concentration and resistance to stress.
- Research: L-grosine additives can be effective for improving cognitive functions and moods during stress, lack of sleep or intensive physical activity.
C. L-theanine: Relaxation and concentration
L-theanine is an amino acid contained in tea leaves, which has a relaxing and soothing effect.
- Action mechanisms: L-theanine increases the level of GABA (gamma-aminomatic acid), a neurotransmitter that has a calming effect, and increases the alpha waves in the brain associated with relaxation and creative thinking.
- Research: L-theanine can improve attention concentration, reduce anxiety and improve sleep quality. It is often combined with caffeine to improve cognitive functions and reduce side effects of caffeine, such as anxiety and nervousness.
D. GABA (gamma-aminomatic acid): reassurance of the nervous system
The GABA is the main brake neurotransmitter in the brain that helps to calm the nervous system and reduce the alarm.
- Action mechanisms: The GABA is associated with the GABA receptors in the brain, which leads to a decrease in nervous activity and relaxation.
- Research: GABA additives can reduce anxiety, improve sleep and promote relaxation. However, the GABA does not penetrate well through the hematoencephalic barrier, so its effectiveness in the oral administration remains the subject of discussions.
IV. Plant extracts and adaptogens to improve mood and cognitive functions
Plant extracts and adaptogens are natural substances obtained from plants that have the ability to improve mood, cognitive functions and stress resistance.
A. St. John’s wort (Hypericum Perforatum): Natural Antidepressant
St. John’s wort is a famous herbal product used to treat depression.
- Action mechanisms: St. John’s wort contains active compounds, such as hypericin and hypefhorrin, which inhibit the reverse capture of serotonin, norepinephrine and dopamine, increasing their level in the brain.
- Research: Numerous studies confirm the effectiveness of St. John’s wort for the treatment of mild and moderate depression. However, it can interact with other drugs, so before its use it is necessary to consult a doctor.
B. Rhodiola pink (Rhodiola rosea): adaptogen for stress and fatigue
Rhodiola pink is an adaptogen that helps the body adapt to stress and increases resistance to physical and mental stress.
- Action mechanisms: Rhodiola pink affects the level of cortisol, stress hormone, and increases the level of neurotransmitters, such as serotonin, dopamine and norepinephrine.
- Research: Rhodiola pink can improve mood, reduce fatigue, increase attention concentration and improve cognitive functions during stress.
C. Ashwaganda (withania somnifera): Ayurvedic adaptogen
Ashvaganda is an ayurvedic adaptogen that helps reduce stress levels, improve sleep and cognitive functions.
- Action mechanisms: Ashvaganda reduces the level of cortisol, stress hormone, and has antioxidant and anti -inflammatory properties.
- Research: Ashvagand can reduce anxiety, improve sleep, increase attention concentration and improve memory.
D. Ginkgo Biloba: Improving blood circulation in the brain
Ginkgo bilobe is a plant extract that improves blood circulation in the brain and has antioxidant properties.
- Action mechanisms: Ginkgo bilobe expands blood vessels, improves blood flow to the brain and protects neurons from damage caused by free radicals.
- Research: Ginkgo bilobe can improve memory, concentration and cognitive functions, especially in the elderly.
E. Bacopa Monnieri: Improving memory and learning
Bakop Monier is an Ayurvedic plant that improves memory, training and cognitive functions.
- Action mechanisms: Bakop Monier contains active compounds, bacosides, which improve the connection between neurons and protect the brain from damage caused by free radicals.
- Research: Bakop Monier can improve memory, training and cognitive functions, especially with prolonged use.
V. Omega-3 fatty acids: brain health and mood
Omega-3 fatty acids, especially EPA (eicosapentaenoic acid) and DHA (non-oxahexaenic acid), are important nutrients for the health of the brain and mood regulation.
- Action mechanisms: EPA and DHA are the main components of cell membranes in the brain and play an important role in neurotransmission, inflammation and protection of neurons from damage.
- Research: The low level of omega-3 fatty acids is associated with an increased risk of depression, anxiety and cognitive disorders. Omega-3 additives can improve mood, reduce anxiety and improve cognitive functions.
- Sources: The best sources of omega-3 fatty acids are fatty fish (salmon, tuna, sardines), linen seed and chia seeds.
VI. Other dietary supplements affecting mood and cognitive functions
There are other dietary supplements that can have a positive effect on mood and cognitive functions, although their effectiveness and mechanisms of action are still studied.
A. Coenzym Q10 (COQ10): Energy for cells
Coenzyme Q10 is an antioxidant that plays an important role in the production of energy in cells, including brain cells.
- Action mechanisms: COQ10 helps to protect neurons from damage caused by free radicals, and improves energy metabolism in the brain.
- Research: COQ10 can improve cognitive functions and mood in people with neurodegenerative diseases, such as Parkinson’s disease and Alzheimer’s disease.
B. Alpha-lipoic acid (ALA): antioxidant and support of mitochondria
Alpha-lipoic acid is an antioxidant that protects the brain from damage caused by free radicals, and improves the function of mitochondria and energy centers of cells.
- Action mechanisms: ALA has antioxidant and anti -inflammatory properties and improves glucose metabolism in the brain.
- Research: ALA can improve memory, concentration and cognitive functions, especially in the elderly and people with diabetes.
C. phosphatidylserin (PS): structure and function of cell membranes
Phosphatidylserin is phospholipid, which is the main component of cell membranes in the brain and plays an important role in neurotransmission and cognitive functions.
- Action mechanisms: PS improves the structure and function of cell membranes, increases the transmission of nerve impulses and protects neurons from damage.
- Research: PS can improve memory, concentration and cognitive functions, especially in the elderly.
VII. Risks and side effects of dietary supplements
It is important to remember that dietary supplements, like any other substances, can cause side effects and interact with other drugs.
- Individual sensitivity: Different people can react differently to dietary supplements. Some people can be more sensitive to certain substances and experience side effects, even at low doses.
- Interaction with drugs: Bades can interact with other drugs, enhancing or weakening their effect. Some dietary supplements, such as St. John’s wort, can significantly affect the metabolism of drugs.
- Quality and safety: Not all dietary supplements are made with the same quality control level. It is important to choose dietary supplements from trusted manufacturers who test their products for cleanliness and compliance with the declared composition.
- Overdose: If the recommended dose of dietary supplements can be exceeded, side effects can cause side effects. It is important to follow the recommended dosage and consult a doctor if you have any doubts.
- Pregnancy and breastfeeding: The safety of many dietary supplements was not studied in pregnant and lactating women. Before using dietary supplements during pregnancy and breastfeeding, you need to consult a doctor.
VIII. Recommendations for the selection and application of dietary supplement to improve mood and cognitive functions
The choice and use of dietary supplements to improve mood and cognitive functions requires a conscious approach and consultation with a doctor.
- Consultation with a doctor: Before taking any dietary supplements, you need to consult a doctor, especially if you have any chronic diseases or take other drugs.
- Definition definition: Carry a blood test to determine the deficiency of vitamins and minerals. This will help choose dietary supplements that your body really needs.
- The choice of quality products: Choose dietary supplements from trusted manufacturers who test their products for cleanliness and compliance with the declared composition. Pay attention to the availability of quality certificates.
- Start with small doses: Start taking dietary supplements with small doses and gradually increase them to evaluate your tolerance and avoid side effects.
- Efficiency monitoring: Keep a diary in which you note your mood, cognitive functions and side effects from receiving dietary supplements. This will help assess the effectiveness of dietary supplements and adjust the dosage, if necessary.
- Complex approach: Dietary supplements are only one of the elements of a healthy lifestyle. To improve mood and cognitive functions, healthy nutrition, regular physical exercises, sufficient sleep and stress management are also important.
- Long -term perspective: Do not expect instant results from receiving dietary supplements. To achieve a sustainable effect, long and regular use is required.
IX. Diet and lifestyle to maintain mood and cognitive functions
Bades can be a useful addition to a healthy lifestyle, but they cannot replace good nutrition and healthy habits.
- Balanced nutrition: Eat a variety of foods rich in fruits, vegetables, whole grain products, low -fat protein and healthy fats.
- Regular physical exercises: Do physical exercises for at least 30 minutes a day, several times a week. Physical exercises improve blood circulation in the brain, increase the level of endorphins and improve mood.
- Sufficient sleep: Try to sleep at least 7-8 hours a day. The lack of sleep can worsen mood, cognitive functions and general health.
- Stress management: Use stress management methods, such as meditation, yoga, deep breathing and communication with friends and family.
- Restriction of alcohol and caffeine: Excessive consumption of alcohol and caffeine can negatively affect mood and cognitive functions.
- Regular examinations: Pass regular medical examinations to identify and treat any diseases that can affect mood and cognitive functions.
X. Future areas of research in the field of dietary supplements for mood and cognitive functions
Studies in the field of dietary supplements for mood and cognitive functions continue, and future directions include:
- Study of action mechanisms: A deeper understanding of the mechanisms of the action of dietary supplements will develop more effective and safe products.
- Personalized approach: Development of personalized protocols for receiving dietary supplements based on the genetic characteristics and needs of each person.
- Combination Badov: The study of the effectiveness of a combination of various dietary supplements to achieve a synergistic effect.
- Clinical trials: Conducting large -scale clinical trials to confirm the efficiency and safety of dietary supplements.
- Development of new dietary supplements: Search and development of new dietary supplements with improved properties and fewer side effects.
This review provides detailed information about dietary supplement to improve mood and cognitive functions. However, it is important to remember that the information presented here is not a replacement for a consultation with a qualified medical specialist. Before taking any dietary supplements, it is necessary to consult a doctor.