Dietary supplement to improve sleep and cognitive functions

Dietary supplement to improve sleep and cognitive functions: Full reference

Section 1: Introduction to dietary supplement for sleep and cognitive functions

1.1. What are dietary supplements?

Bades, or biologically active additives, are concentrates of natural or identical to natural biologically active substances, designed for direct intake with food or introduction into food products in order to enrich the ration with individual food or biologically active substances and their complexes, or maintain normal and improve the functional state of the body, as well as for the prevention of diseases. It is important to emphasize that dietary supplements are not medicines and do not replace full treatment, but can act as an auxiliary agent.

1.2. The relationship of sleep and cognitive functions.

Sleep and cognitive functions are two interconnected systems, closely intertwined and have mutual influence on each other. High -quality sleep is necessary for the optimal brain function, consolidation of memory, training and decision -making. The lack of sleep, on the contrary, negatively affects cognitive abilities, leading to a deterioration in concentration, attention, memory and executive functions. Chronic lack of sleep can increase the risk of cognitive disorders and neurodegenerative diseases.

1.3. Why do people use dietary supplements and cognitive functions?

There are many reasons why people resort to the help of dietary supplements to improve sleep and cognitive functions:

• Stress and anxiety: Constant stress and alarming conditions often lead to problems with sleep and a decrease in cognitive functions.
• Age changes: With age, sleep quality and cognitive abilities are naturally reduced.
• Incorrect lifestyle: The lack of physical activity, unhealthy nutrition, the use of alcohol and caffeine can negatively affect sleep and cognitive functions.
• Employment and lack of time: An intensive work schedule and lack of time often lead to lack of sleep and worsening cognitive indicators.
• Sleep disorders: Some people suffer from various sleep disturbances, such as insomnia, sleep apnea, restless legs syndrome.
• The desire to improve cognitive functions: Some people who do not have problems with sleep and cognitive functions strive to improve them to increase productivity, improve memory and concentration.
• Prevention of cognitive disorders: In some cases, dietary supplements are used to prevent age -related cognitive disorders and neurodegenerative diseases.

1.4. The importance of consulting a doctor before taking dietary supplements.

Despite the availability and apparent safety of dietary supplements, it is extremely important to consult a doctor before starting them. This is necessary for:

• Exceptions of contraindications: Some dietary supplements can be contraindicated in certain diseases or conditions.
• Prevention of drug interactions: Bades can interact with the drugs taken, enhancing or weakening their effect, as well as causing undesirable side effects.
• Determining the optimal dosage: The doctor can help determine the optimal dosage of dietary supplements, taking into account the individual characteristics of the body and health status.
• Identifying the causes of problems with sleep and cognitive functions: The doctor can conduct an examination and identify the cause of sleep problems and cognitive functions, which will choose the most effective treatment.
• Obtaining a qualified consultation: The doctor may provide information about the proven effectiveness of dietary supplements and their possible side effects.

Section 2: Dans to improve sleep

2.1. Melatonin.

Melatonin is a hormone produced by the pineal gland (pineal gland) in the brain, which plays a key role in the regulation of circadian rhythms, including the sleeping cycle.

• The mechanism of action: Melatonin is associated with melatonin receptors in the brain, signaling the body about the occurrence of a night and contributing to falling asleep. It also has antioxidant properties and can influence the immune system.
• Indications: Melatonin is often used to treat insomnia associated with a violation of circadian rhythms, for example, when changing time zones (jetlag), working in a night shift or in people with sleep retention syndrome. It can also be useful for improving the quality of sleep in elderly people who have reduced the natural production of melatonin.
• Dosage: It is usually recommended to start with a low dose (0.5-1 mg) 30-60 minutes before bedtime. The dosage can be gradually increased to 3-5 mg if necessary, but the recommended dose without consulting a doctor should not exceed.
• Side effects: The most common side effects of melatonin include drowsiness, headache, dizziness and nausea. In rare cases, more serious side effects can be observed, such as depression, anxiety and hallucinations.
• Contraindications: Melatonin is not recommended for pregnant and nursing women, as well as people with autoimmune diseases, epilepsy and serious diseases of the liver and kidneys.

2.2. Valerian.

Valerian is a medicinal plant whose roots contain biologically active substances that have soothing and sleeping pills.

• The mechanism of action: The mechanism of action of valerian has not been fully studied, but it is assumed that it affects the gamma-aminomatic acid (GABA), a neurotransmitter that plays an important role in the regulation of the nervous system and promotes relaxation. Valerian can also influence other neurotransmitters, such as serotonin and adenosine.
• Indications: Valerian is used to treat insomnia, anxiety, nervous tension and irritability. It can be useful for difficulties with falling asleep, frequent night awakening and superficial sleep.
• Dosage: Valerian is available in various forms, including capsules, tablets, tinctures and tea. The dosage depends on the form of release and concentration of active substances. It is usually recommended to take 400-600 mg of valerian extract 30-60 minutes before bedtime.
• Side effects: Valerian is usually well tolerated, but in some cases, drowsiness, headache, dizziness and disorders of the gastrointestinal tract can cause.
• Contraindications: Valerian is not recommended for pregnant and nursing women, as well as children under 3 years of age. Caution should be observed with the simultaneous use of valerian with other sedatives and alcohol.

2.3. Chamomile.

Chamomile is a medicinal plant whose flowers contain biologically active substances that have sedative, anti -inflammatory and antioxidant properties.

• The mechanism of action: Chamomile contains Apigenin, flavonoid, which is associated with benzodiazepine receptors in the brain, having a calming and anxiolytic effect. She can also influence other neurotransmitters, such as GABA.
• Indications: Chamomile is used to treat insomnia, anxiety, nervous tension and disorders of the gastrointestinal tract. It can be useful to improve sleep quality, reduce anxiety and relieve muscle tension.
• Dosage: Chamomile is available in various forms, including tea, capsules and tinctures. To improve sleep, it is usually recommended to drink a cup of chamomile tea 30-60 minutes before bedtime. The dosage of capsules and tinctures varies depending on the concentration of active substances.
• Side effects: Chamomile is usually well tolerated, but in rare cases it can cause allergic reactions, especially in people with allergies to the plants of the Astro family.
• Contraindications: Chamomile is not recommended for people with allergies to plants of the Astrov family. Caution should be observed with the simultaneous use of chamomile with other sedatives and anticoagulants.

2.4. L-triptophan.

L-tripthophanes is an indispensable amino acid, which is the predecessor of serotonin and melatonin, neurotransmitters playing an important role in regulating mood and sleep.

• The mechanism of action: L-tripthophanes is converted into serotonin in the brain, which has a calming and antidepressant effect. Serotonin, in turn, is the predecessor of melatonin, a hormone that regulates the sleeping cycle.
• Indications: L-tripthophanes is used to treat insomnia, depression, anxiety and premenstrual syndrome (PMS). It can be useful for improving mood, reducing anxiety and improving sleep quality.
• Dosage: It is usually recommended to take 500-1000 mg L-tripteophan 30-60 minutes before bedtime.
• Side effects: L-tripthophanes is usually well tolerated, but in some cases it can cause nausea, vomiting, diarrhea, headache and drowsiness.
• Contraindications: L-tripthophanes is not recommended for pregnant and nursing women, as well as people with liver and kidney diseases. Caution should be observed with the simultaneous use of L-tripthophanes with antidepressants and other sedatives.

2.5. Magnesium.

Magnesium is an important mineral that plays an important role in many physiological processes, including the regulation of the nervous system, muscle function and heart rhythm.

• The mechanism of action: Magnesium is involved in the regulation of neurotransmitters, such as GABA, and contributes to muscle relaxation. Magnesium deficiency can lead to anxiety, irritability and sleep disturbances.
• Indications: Magnesium is used to treat insomnia, anxiety, muscle cramps and headaches. It can be useful for improving the quality of sleep, reducing anxiety and removing muscle tension.
• Dosage: It is usually recommended to take 200-400 mg of magnesium before bedtime. It is important to choose well -absorbed forms of magnesium, such as magnesium glycinate, magnesium citrate or magnesium tronate.
• Side effects: Magnesium is usually well tolerated, but in large doses can cause diarrhea.
• Contraindications: Magnesium is not recommended for people with severe renal failure. Caution should be observed with the simultaneous use of magnesium with some drugs, such as antibiotics and diuretics.

2.6. GABA (gamma-aminobral acid).

GABA is the main brake neurotransmitter in the brain that plays an important role in the regulation of the nervous system and promotes relaxation.

• The mechanism of action: The GABA associates the GABA receptors in the brain, reducing the activity of neurons and exerting a calming and anxiolytic effect.
• Indications: GABA is used to treat insomnia, anxiety, nervous tension and seizures. It can be useful to improve sleep quality, reduce anxiety and relieve muscle tension.
• Dosage: It is usually recommended to take 500-1000 mg of the GABA before bedtime.
• Side effects: The GABA is usually well tolerated, but in some cases, drowsiness, dizziness and disorders of the gastrointestinal tract can cause.
• Contraindications: GABA is not recommended to be taken by pregnant and nursing women, as well as people with liver and kidney diseases. Caution should be observed with the simultaneous use of GABA with other sedatives and alcohol.

Section 3: Bad to improve cognitive functions

3.1. Nootropics.

Nootropics are a group of substances that are claimed to improve cognitive functions, such as memory, attention, concentration and learning. It is important to note that the effectiveness of many nootropes has not been proven by convincing scientific research, and their use should be agreed with the doctor.

• Piracetam. Piracetam is one of the oldest and most studied nootropics. It is assumed that it improves blood circulation in the brain and stimulates the metabolism of nerve cells. However, the results of piracetam studies are contradictory.
• Kholin. Kholin is an important nutrient that is necessary for the synthesis of acetylcholine, a neurotransmitter, which plays an important role in memory and training. Kholin is found in food, such as eggs, liver and soy. Holin dietary supplements, such as Kholin Bartrate and Alfa-HFH, can be used to improve cognitive functions.
• Ginkgo biloba. Ginkgo biloba is an extract of ginkgo leaves, which is allegedly improved in the brain and has antioxidant properties. Ginkgo biloba is often used to improve memory and concentration, especially in the elderly.
• Bakopa Monica. Bakop Monier is an Ayurvedic plant, which is claimed, improves cognitive functions, memory and learning. Bakop Monier contains bacosides, which are supposed to protect the nerve cells from damage.

3.2. Omega-3 fatty acids.

Omega-3 fatty acids are polyunsaturated fatty acids that play an important role in brain health. The main omega-3 fatty acids are eicopascentaenoic acid (EPK) and dairyxaenic acid (DHG).

• The mechanism of action: DGC is the main structural component of the cell membranes of the brain and is necessary for the normal functioning of neurons. Omega-3 fatty acids also have anti-inflammatory properties and can protect the brain from damage.
• Indications: Omega-3 fatty acids are used to improve cognitive functions, memory, attention and mood. They can be useful for the prevention of age -related cognitive disorders and neurodegenerative diseases.
• Dosage: It is usually recommended to take 1000-2000 mg omega-3 fatty acids per day, with the ratio of EPK to DGK 2: 1 or 1: 1.
• Side effects: Omega-3 fatty acids are usually well tolerated, but in large doses can cause disorders of the gastrointestinal tract and bleeding.
• Contraindications: Omega-3 fatty acids are not recommended for people with blood coagulation disorders. Caution should be observed with the simultaneous use of omega-3 fatty acids with anticoagulants.

3.3. Caffeine.

Caffeine is a stimulant contained in coffee, tea, chocolate and energy drinks.

• The mechanism of action: Caffeine blocks adenosine receptors in the brain, increasing the activity of neurons and improving concentration and attention.
• Indications: Caffeine is used to increase vivacity, improve concentration and attention.
• Dosage: The dosage of caffeine varies depending on individual sensitivity. It is usually recommended not to exceed 400 mg of caffeine per day.
• Side effects: Caffeine can cause anxiety, nervousness, insomnia, headache and disorders of the gastrointestinal tract.
• Contraindications: Caffeine is not recommended for people with anxious disorders, insomnia, cardiovascular diseases and stomach ulcer.

3.4. L-theanine.

L-theanine is an amino acid that is contained in tea.

• The mechanism of action: L-theanine helps to relax and reduce anxiety, without causing drowsiness. It can also improve concentration and attention.
• Indications: L-theanine is used to reduce anxiety, improve concentration and attention.
• Dosage: It is usually recommended to take 100-200 mg of L-theanine per day.
• Side effects: L-theanine is usually well tolerated, but in rare cases it can cause headache and disorders of the gastrointestinal tract.
• Contraindications: L-theanine is not recommended for pregnant and lactating women.

3.5. Creatine.

Creatine is an amino acid that plays an important role in energy metabolism in the muscles and brain.

• The mechanism of action: Creatine increases the level of phosphocratin in the brain, which is a source of energy for neurons. This can improve cognitive functions, especially in conditions of stress and fatigue.
• Indications: Creatine is used to improve cognitive functions, especially memory and attention.
• Dosage: It is usually recommended to take 3-5 grams of creatine per day.
• Side effects: Creatine is usually well tolerated, but in some cases it can cause water retention in the body and disorders of the gastrointestinal tract.
• Contraindications: Creatine is not recommended for people with kidney diseases.

3.6. B vitamins B.

B vitamins play an important role in the health of the brain and nervous system.

• The mechanism of action: B vitamins are involved in the metabolism of neurotransmitters, such as serotonin, dopamine and gamk. B vitamins deficiency can lead to cognitive impairment, depression and anxiety.
• Indications: B vitamins are used to improve cognitive functions, memory, attention and mood.
• Dosage: The dosage of group B vitamins varies depending on a specific vitamin and individual needs.
• Side effects: B vitamins are usually well tolerated, but in large doses can cause disorders of the gastrointestinal tract and skin rashes.
• Contraindications: B vitamins have no serious contraindications.

Section 4: How to choose dietary supplements for sleep and cognitive functions

4.1. Assessment of individual needs.

The first step when choosing dietary supplements for sleep and cognitive functions is an assessment of individual needs. It is important to determine what kind of problems you want to solve:

• Sleep problems: Difficulties with falling asleep, frequent night awakening, superficial sleep.
• Reducing cognitive functions: Deterioration of memory, attention, concentration, learning.
• Stress and anxiety: A constant feeling of anxiety, nervous tension, irritability.
• Age changes: Reducing the quality of sleep and cognitive functions with age.

4.2. The study of scientific research and evidence of effectiveness.

When choosing dietary supplements, it is important to rely on scientific research and evidence of effectiveness. Look for dietary supplements that were studied in clinical trials and showed positive results.

4.3. The choice of quality products from reliable manufacturers.

It is important to choose dietary supplements from reliable manufacturers that guarantee the quality and cleanliness of their products. Pay attention to the availability of quality certificates and compliance with standards.

4.4. Reading reviews and opinions of other users.

Before buying Bad, it is useful to read reviews and opinions of other users. This can give an idea of ​​its effectiveness and possible side effects.

4.5. Accounting for possible interactions with drugs.

It is important to consider the possible interactions of dietary supplements with the drugs taken. Before starting a dietary supplement, it is necessary to consult a doctor in order to exclude undesirable interactions.

Section 5: Life and dietary supplement: an integrated approach to improving sleep and cognitive functions

5.1. The importance of a healthy lifestyle.

Bades can be a useful addition to a healthy lifestyle, but they are not its replacement. To improve sleep and cognitive functions, the following recommendations must be followed:

• Regular sleep mode: Go to bed and wake up at the same time every day, even on the weekend.
• Healthy nutrition: Eat food rich in fruits, vegetables, whole cereals and low -fat protein. Limit the consumption of sugar, processed products and saturated fats.
• Regular physical activity: Do physical exercises for at least 30 minutes a day, most days of the week.
• Stress management: Use relaxation methods such as meditation, yoga or tai-chi, to reduce stress.
• Restriction of alcohol and caffeine: Alcohol and caffeine can negatively affect sleep and cognitive functions.

5.2. Creating favorable sleep conditions.

To improve the quality of sleep, it is necessary to create favorable conditions in the bedroom:

• Temperature: Support the cool temperature in the bedroom (18-20 degrees Celsius).
• Darkness: Provide the complete darkness in the bedroom. Use dense curtains or a sleep mask.
• Silence: Eliminate all sources of noise in the bedroom. Use Berushi or white noise, if necessary.
• Convenient bed and pillow: Invest in a comfortable bed and pillow.

5.3. Practices to improve cognitive functions.

The following practices can be used to improve cognitive functions:

• Brain training: Solve puzzles, play chess or other games that require mental stress.
• New training: Learn new languages, master new skills or read books.
• Social interaction: Communicate with friends and family, participate in social events.
• Meditation: Meditation can improve concentration, attention and memory.

5.4. Integration of dietary supplements in a complex plan.

Bades can be a useful addition to a healthy lifestyle and practices to improve sleep and cognitive functions. However, it is important to use them reasonably and in combination with other methods.

Section 6: Possible risks and side effects of dietary supplements

6.1. Negative interactions with drugs.

Some dietary supplements can interact with drugs, enhancing or weakening their effect, as well as causing undesirable side effects. It is important to consult a doctor before starting a dietary supplement in order to exclude undesirable interactions.

6.2. Allergic reactions.

Some people can be allergic to the components of dietary supplements. Allergic reactions can appear in the form of skin rashes, itching, edema, difficulty breathing and anaphylactic shock. If signs of an allergic reaction appear, it is necessary to immediately stop taking the dietary supplement and consult a doctor.

6.3. Side effects.

Bades can cause various side effects, such as disorders of the gastrointestinal tract, headache, drowsiness, dizziness and anxiety. In rare cases, more serious side effects can be observed. When side effects appear, it is necessary to stop taking the dietary supplement and consult a doctor.

6.4. Insufficient regulation and quality control.

Unlike drugs, dietary supplements are not subject to strict regulation and quality control. This means that the composition and dosage of active substances in dietary supplements may not correspond to the packaging. It is important to choose dietary supplements from reliable manufacturers that guarantee the quality and cleanliness of their products.

6.5. The risk of an overdose.

An overdose of dietary supplements can lead to serious side effects. It is important to observe the recommended dosage and not exceed it without consulting a doctor.

Section 7: Alternative methods of improving sleep and cognitive functions

7.1. Cognitive-behavioral therapy (KPT) for the treatment of insomnia.

KPT is an effective method of treating insomnia, which helps change the negative thoughts and behavior associated with sleep. KPT includes various techniques, such as stimulus control, sleep restriction, cognitive restructuring and sleep hygiene.

7.2. Biological feedback (BOS).

Bos is a method that allows people to learn how to control physiological processes, such as heart rhythm, breathing and muscle tension. Bos can be useful for improving sleep, reducing anxiety and increasing concentration.

7.3. Meditation and relaxation techniques.

Meditation and relaxation techniques, such as yoga, tai-chi and progressive muscle relaxation, can help reduce stress levels, improve sleep and increase concentration.

7.4. Acupuncture.

Acupuncture is a method of traditional Chinese medicine, which consists in introducing thin needles into certain points on the body. Acupuncture can be useful for the treatment of insomnia, anxiety and headaches.

7.5. Light therapy.

Light therapy is a treatment method that consists in the effects of bright light on the eyes at a certain time of the day. Light therapy can be useful for the treatment of insomnia associated with a violation of circadian rhythms, for example, with seasonal affective disorder (SAR).

Section 8: Prospects for research and development of dietary supplements for sleep and cognitive functions

8.1. The study of new components and their mechanisms of action.

Studies on the study of new components of dietary supplements and their mechanisms of action are ongoing. This will develop more effective and safe dietary supplements to improve sleep and cognitive functions.

8.2. Development of personalized approaches to the use of dietary supplements.

In the future, it will become possible to develop personalized approaches to the use of dietary supplements, taking into account the individual characteristics of the body, the state of health and genetic factors. This will increase the efficiency and safety of dietary supplements.

8.3. The use of artificial intelligence technologies to analyze data and predict the effectiveness of dietary supplements.

Artificial intelligence technologies can be used to analyze the data of clinical testing and predicting the effectiveness of dietary supplements in different people. This will optimize the choice of dietary supplements and increase their effectiveness.

8.4. Development of innovative forms of prolonged dietary supplements.

The development of innovative forms of prolonged dietary supplements, such as nanoparticles, liposomes and transdermal plasters, continues. This will improve the assimilation and bioavailability of the active substances of dietary supplements.

8.5. Conducting large clinical trials to confirm the efficiency and safety of dietary supplements.

Large clinical trials are needed to confirm the efficiency and safety of dietary supplements. This will allow you to get more reliable data and justify the use of dietary supplements in clinical practice.

Section 9: Legal aspects of dietary supplements

9.1. Regulation of dietary supplements in Russia.

In Russia, dietary supplements are regulated by Federal Law No. 29-FZ «On the quality and safety of food products» and other regulatory acts. Bades must comply with safety requirements established by the technical regulations of the Customs Union.

9.2. Requirements for labeling and advertising of dietary supplements.

The marking of dietary supplements should contain complete and reliable information about the composition, method of application, contraindications and other important characteristics of the product. Advertising of dietary supplements should not mislead consumers regarding their properties and effectiveness.

9.3. Responsibility of manufacturers and sellers of dietary supplements.

Manufacturers and sellers of dietary supplements are responsible for the quality and safety of their products. In case of harm to the health of the consumer with a poor -quality dietary supplement, the manufacturer or seller is obliged to compensate for the damage caused.

Section 10: Frequently asked questions about dietary supplements for sleep and cognitive functions

10.1. Are dietary supplements and cognitive functions safe?

The safety of dietary supplements depends on many factors, such as the composition, dosage, individual characteristics of the body and the presence of contraindications. Before starting a dietary supplement, you need to consult a doctor.

10.2. How long can you take dietary supplements for sleeping and cognitive functions?

The duration of the reception of dietary supplements depends on their composition and individual needs. Some dietary supplements can be taken in courses, others on an ongoing basis. Before starting a dietary supplement, you need to consult a doctor.

10.3. Is it possible to take dietary supplements for sleep and cognitive functions with medicines?

Some dietary supplements can interact with medicines, enhancing or weakening their effect, as well as causing undesirable side effects. Before starting a dietary supplement, you need to consult a doctor.

10.4. What dietary supplements are most effective for improving sleep?

The most effective dietary supplements for improving sleep: melatonin, valerian, chamomile, L-tripthophanes, magnesium and GABK.

10.5. What dietary supplements are most effective for improving cognitive functions?

The most effective dietary supplement to improve cognitive functions: nootropics, omega-3 fatty acids, caffeine, L-dean, creatine and vitamins of group B.

10.6. Where can you buy dietary supplements for sleeping and cognitive functions?

Bad for sleep and cognitive functions can be bought in pharmacies, specialized sports nutrition stores and online stores. It is important to choose dietary supplements from reliable manufacturers.

10.7. How to store dietary supplements?

Bades should be stored in a dry, cool and dark place inaccessible to children.

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