Effective dietary supplements for cognitive functions

Effective dietary supplements for cognitive functions

I. Understanding of cognitive functions and their meaning

Cognitive functions cover a wide range of mental processes that are critical for everyday life and general well -being. They include:

• Attention: The ability to focus on a specific task or stimulus, ignoring distracting factors. Attention is divided into stable (long -term holding of the focus), selective (the choice of one stimulus from the set), divided (switching between tasks) and executive (control and coordination of attention).
• Memory: Storage and extraction of information. There are various types of memory, such as short -term (holding information for a short period), long -term (storing information for a long period), working (manipulation of information in the short term), episodic (memory of events) and semantic (memory of facts and knowledge).
• Language: Understanding and using a language for communication. This function includes understanding of speech, forming words, writing and reading. Cognitive processes associated with the language include phonetics, morphology, syntax and semantics.
• Executive functions: Complex cognitive processes necessary for planning, organization, solutions to problems, decision -making, switching between tasks and impulse control. The key components of the executive functions include inhibiting (suppressing undesirable actions), cognitive flexibility (the ability to adapt to changing conditions) and working memory.
• Information processing speed: The speed with which a person can perceive, process and respond to information. The higher speed of information processing is associated with the improvement of cognitive performance in various fields.
• Visual-spatial skills: The ability to perceive and manipulate visual information, including orientation in space, recognition of objects and visual thinking.

The deterioration of cognitive functions can significantly affect the quality of life, reducing productivity at work, making it difficult to communicate and interact with other people, as well as increasing the risk of developing neurodegenerative diseases. Factors affecting cognitive functions include age, genetics, lifestyle (nutrition, physical activity, sleep), stress, disease and brain injuries.

II. Dietary supplement to improve cognitive functions: review and action mechanisms

The dietary supplement market to improve cognitive functions (the so -called nootropics) is constantly expanding, offering a wide range of products aimed at increasing attention, memory, information processing speed and other cognitive processes. It is important to note that the effectiveness of many of these dietary supplements needs further clinical studies, and before the start of taking, it is necessary to consult a doctor. Below is a review of the most studied and promising dietary supplements for cognitive functions:

1. Creatine:

   • The mechanism of action: Creatine, mainly known for its role in increasing physical performance, can also have a positive effect on cognitive functions, especially in conditions of mental stress or energy deficiency. Creatine increases the level of phosphocratin in the brain, which improves energy buffering and provides brain cells with energy necessary for optimal work.
   • Research: Studies show that creative intake can improve working memory, information processing speed and general cognitive indicators, especially among vegetarians and people with low creatine levels in the body.
   • Dosage: It is usually recommended to take 3-5 grams of creatine monohydrate per day.
   • Cautions: Creatine is considered safe for most people, but some can cause stomach disorder. It is important to drink a sufficient amount of water while taking creatine.

2. Caffeine:

   • The mechanism of action: Caffeine is a stimulant of the central nervous system that blocks adenosine receptors in the brain. Adenosine is a neurotransmitter that contributes to relaxation and drowsiness. By blocking adenosine receptors, caffeine increases excitement, improves attention, reduces fatigue and increases cognitive functions.
   • Research: Numerous studies confirm the positive effect of caffeine on attention, vigilance, memory and reaction rate.
   • Dosage: The optimal dosage of caffeine varies depending on individual sensitivity, but usually is 50-200 mg. It is important to consider that excessive caffeine consumption can lead to anxiety, insomnia and other side effects.
   • Cautions: Caffeine can be addictive, and the cessation of its use can lead to the syndrome of cancellation. People with anxious disorders, heart diseases or sleep problems should use caffeine with caution.

3. L-theanine:

   • The mechanism of action: L-theanine is an amino acid that is contained in green tea. It contributes to relaxation without causing drowsiness, and improves cognitive functions. L-theanine increases the level of alpha waves in the brain that are associated with relaxation and creativity. He can also affect the level of neurotransmitters, such as serotonin, dopamine and gamut.
   • Research: Studies show that L-theanine can improve attention, concentration and reduce stress. It is often combined with caffeine to achieve a synergistic effect that improves cognitive functions without side effects associated with caffeine.
   • Dosage: It is usually recommended to take 100-200 mg L-theanine.
   • Cautions: L-theanine is considered safe for most people.

4. BACOPA Monnieri:

   • The mechanism of action: Bakop Monieri is a plant that is traditionally used in Ayurvedic medicine to improve cognitive functions and memory. Active components of Monieri bacopa, bacosides, have antioxidant and anti -inflammatory properties. They can also improve neurotransmission, stimulate the growth of nerve cells and protect the brain from damage.
   • Research: Studies show that Monieri’s bacop can improve memory, learning speed, attention and general cognitive indicators, especially with prolonged use (several weeks or months).
   • Dosage: It is usually recommended to take 300-600 mg of Monieri bacopa extract, standardized in terms of bacoside content.
   • Cautions: Bakop Monieri can cause side effects, such as stomach disorder, dry mouth and fatigue.

5. Ginkgo biloba (Ginkgo Biloba):

   • The mechanism of action: Ginkgo biloba is a plant that is known for its antioxidant and vasodilating properties. It improves blood circulation in the brain, which ensures the flow of more oxygen and nutrients to brain cells. Ginkgo bilobe can also protect the brain from damage caused by free radicals.
   • Research: Studies show that ginkgo bilobe can improve memory, attention and speed of information processing, especially in older people with cognitive impairment.
   • Dosage: It is usually recommended to take 120-240 mg of ginkgo biloba extract per day.
   • Cautions: Ginkgo bilobe can interact with some drugs such as anticoagulants. People with blood coagulation disorders or those who take anticoagulants should consult a doctor before taking ginkgo bilobe.

6. Phosphateidilsin (PhOSPhatIDYLSERINE):

   • The mechanism of action: Phosphatidylserin is a phospholipid, which is an important component of cell membranes, especially in the brain. It plays an important role in transmitting signals between nerve cells and maintaining a healthy brain structure. With age, the level of phosphatidylserin in the brain decreases, which can lead to cognitive disorders.
   • Research: Studies show that taking phosphatidylserin can improve memory, attention, information processing speed and other cognitive functions, especially in older people with cognitive impairment.
   • Dosage: It is usually recommended to take 100-300 mg of phosphatidylserin per day.
   • Cautions: Phosphatidylserin is considered safe for most people, but some can cause stomach disorder.

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

   • The mechanism of action: Omega-3 fatty acids, especially EPA (eicosapentaenic acid) and DHA (preshase acid), are important components of cell membranes, especially in the brain. They play an important role in the development of the brain, maintaining cognitive functions and protecting against neurodegenerative diseases. DHA is the main structural component of the brain, and its sufficient consumption is necessary for the optimal cognitive function. EPA has anti -inflammatory properties that can protect the brain from damage.
   • Research: Studies show that the intake of omega-3 fatty acids can improve memory, attention, speed of information processing and other cognitive functions, especially in older people and people with omega-3 deficiency in the diet.
   • Dosage: It is usually recommended to take 1-2 grams of omega-3 fatty acids per day, while it is important that the product contains a sufficient amount of EPA and DHA.
   • Cautions: Omega-3 fatty acids can cause side effects, such as a fish taste in the mouth and stomach disorder. People taking anticoagulants should consult a doctor before taking omega-3 fatty acids.

8. B vitamins B:

   • The mechanism of action: Group B vitamins, such as B1 (thiamine), B6 ​​(pyridoxin), B9 (folic acid) and B12 (cobalamin), play an important role in energy metabolism, the functioning of the nervous system and the synthesis of neurotransmitters. B vitamins deficiency can lead to cognitive impairment, such as worsening memory, attention and concentration. Folic acid and vitamin B12 are especially important to prevent increased homocysteine, which can be toxic for the brain.
   • Research: Studies show that taking B vitamins can improve cognitive functions, especially in people with a deficiency of these vitamins.
   • Dosage: The recommended dosage of group B vitamins depends on individual needs and may vary depending on age, gender and health. It is important to follow the recommendations of a doctor or nutritionist.
   • Cautions: B vitamins are considered safe for most people, but high doses of some vitamins of group B can cause side effects.

9. Holin (Choline):

   • The mechanism of action: Kholin is an important nutrient that is necessary for the synthesis of acetylcholine, neurotransmitter, which plays an important role in memory, training and attention. Kholin is also a component of cell membranes and participates in fat transport.
   • Research: Studies show that choline intake can improve memory, attention and other cognitive functions, especially in people with choline deficiency in the diet.
   • Dosage: The recommended choline dosage is 400-550 mg per day.
   • Cautions: High doses of choline can cause side effects, such as the fish smell of the body, the disorder of the stomach and diarrhea.

10. Acetyl-L-Carnitine (Acetyl-Carnitine):

    • The mechanism of action: Acetyl-L-carnitine is an amino acid that plays an important role in the metabolism of energy and the transportation of fatty acids to mitochondria, energy stations of cells. It also has antioxidant properties and can protect the brain from damage. Acetyl-L-carnitine can improve energy metabolism in the brain and increase the level of acetylcholine.
    • Research: Studies show that taking acetyl-L-carnitine can improve memory, attention and other cognitive functions, especially in older people with cognitive impairment.
    • Dosage: It is usually recommended to take 500-2000 mg acetyl-L-carnitine per day.
    • Cautions: Acetyl-L-carnitine is considered safe for most people, but some can cause stomach disorder and insomnia.

11. Piracetam:

    • The mechanism of action: Piracetam is one of the first nootropes and it is believed that it improves cognitive functions, affecting neurotransmission and improving blood circulation in the brain. The exact mechanism of action of piracetam has not been fully studied, but it is assumed that it increases the flexibility of cell membranes and facilitates the transmission of signals between neurons.
    • Research: Studies show that piracetam can improve memory, attention, speed of training and general cognitive indicators, especially in people with cognitive impairment or after a stroke.
    • Dosage: It is usually recommended to take 1.6-4.8 grams of piracetam per day, divided into several tricks.
    • Cautions: Piracetam can cause side effects, such as headache, insomnia and anxiety. It is important to note that piracetam is not registered as a drug in many countries.

12. Citalopram:

    • The mechanism of action: Citalopram is a selective inhibitor of the reverse capture of serotonin (SIOS), an antidepressant. Although citralopram is mainly used to treat depression and anxiety disorders, it can have an indirect positive effect on cognitive functions, improving the mood and reducing the level of anxiety, which can indirectly improve attention and concentration.
    • Research: Studies show that quotalopram can improve cognitive functions in people with depression or anxious disorders, but its effect on cognitive functions in healthy people has been less studied.
    • Dosage: The dosage of citralopram should be determined by the doctor and depends on individual needs and health status.
    • Cautions: Citalopram can cause side effects, such as nausea, insomnia, sexual dysfunction and drowsiness. It is important to take citralopram only as prescribed by a doctor and follow all the recommendations.

13. Rhodiola pink (Rhodiola rosea):

    • The mechanism of action: Rhodiola pink is an adaptogenic plant that helps the body adapt to stress. It can improve mental and physical performance, reduce fatigue and improve mood. The active components of Rodiola are pink, such as salidroside, have antioxidant and anti -inflammatory properties.
    • Research: Studies show that Rodiola pink can improve attention, concentration, memory and reduce stress and fatigue.
    • Dosage: It is usually recommended to take 200-600 mg of Rhodiola Pink Rozova per day.
    • Cautions: Rhodiola pink is considered safe for most people, but some can cause side effects, such as insomnia and anxiety.

14. Gepersin a (Huperzine a):

    • The mechanism of action: Gepernine A is an alkaloid obtained from the Huperzia Serrata plant. It is an inhibitor of acetylcholinsterase, an enzyme that breaks down acetylcholine. Inhibiting acetylcholinersterase, Gepersin and increases the level of acetylcholine in the brain, which can improve memory, training and attention.
    • Research: Studies show that Gepersin and can improve memory and cognitive functions in people with Alzheimer’s disease and other cognitive disorders.
    • Dosage: It is usually recommended to take 50-200 μg of Gepperzin and per day.
    • Cautions: Gepersin or can cause side effects, such as nausea, vomiting, diarrhea and muscle cramps. It should be used with caution and under the supervision of a doctor.

15. Lion’s Mane (Lion’s Mane):

    • The mechanism of action: The lion’s mane (Hericium Erinaceus) is an edible fungus that contains compounds that stimulate the growth of nerve cells (neurogenesis) and improve cognitive functions. It contains geritsenons and eridsins, which stimulate the synthesis of the nerve growth factor (NGF), the protein necessary for the survival and functioning of nerve cells.
    • Research: Studies show that the lion’s mane can improve memory, attention, mood and general cognitive health, especially in people with light cognitive impairment.
    • Dosage: It is usually recommended to take 500-3000 mg of extract of the lion’s mane per day.
    • Cautions: The lion’s mane is considered safe for most people, but some can cause allergic reactions.

III. Factors affecting the effectiveness of dietary supplements and recommendations for the use

The effectiveness of dietary supplements to improve cognitive functions can vary depending on various factors, including:

• Individual features: Genetics, age, state of health and lifestyle can affect the reaction of the body to dietary supplements.
• Quality and composition of the product: It is important to choose dietary supplements from reliable manufacturers that guarantee the quality and cleanliness of the product, as well as the compliance of the composition of the declared on the label.
• Dosage and duration of the reception: Effective dosage and duration of admission can vary depending on a specific dietary supplement and individual needs. It is important to follow the recommendations of the manufacturer or doctor.
• Combination with other factors: Bades are most effective in combination with a healthy lifestyle, which includes proper nutrition, regular physical activity, sufficient sleep and stress management.

Recommendations for the use of dietary supplement to improve cognitive functions:

1. Consult a doctor: Before taking any dietary supplement, it is necessary to consult a doctor in order to verify his safety and the absence of contraindications, especially if you have any diseases or you take medicines.
2. Choose quality products: Bay dietary supplements from reliable manufacturers who test their products for cleanliness and efficiency.
3. Observe the dosage: Follow the recommendations of the manufacturer or doctor regarding the dosage and duration of the reception.
4. Be realistic: Bades are not a miraculous tool and cannot instantly improve cognitive functions. Expect a gradual improvement with regular reception in combination with a healthy lifestyle.
5. Track the results: Keep a diary in which write down your impressions of the reception of Bad to evaluate its effectiveness and identify possible side effects.
6. Do not forget about a healthy lifestyle: Bades are most effective in combination with proper nutrition, regular physical activity, sufficient sleep and stress management.

IV. The role of nutrition and lifestyle in maintaining cognitive functions

Bades can be a useful addition to a healthy lifestyle to maintain cognitive functions, but they are not a replacement of proper nutrition, regular physical activity, sufficient sleep and stress.

• Nutrition: A balanced diet rich in fruits, vegetables, whole grain products, low -fat protein and healthy fats is necessary for the optimal functioning of the brain. Particularly important are the products rich in antioxidants, omega-3 fatty acids and vitamins of group B. Limit the consumption of treated foods, sugar and saturated fats, which can negatively affect cognitive functions.
• Physical activity: Regular physical exercises improve blood circulation in the brain, stimulate the growth of new nerve cells and protect against neurodegenerative diseases. It is recommended to engage in moderate physical activity at least 150 minutes a week.
• Dream: A sufficient sleep is necessary for the restoration and consolidation of memory. Try to sleep at least 7-8 hours a day.
• Stress management: Chronic stress can negatively affect cognitive functions. Find the ways of managing stress, such as meditation, yoga, walking in nature or communication with friends and relatives.
• Mental activity: Support the brain in an active state, solving puzzles, reading books, studying new skills or doing creativity.
• Social activity: Communication with other people stimulates the brain and helps maintain cognitive functions.

V. Future areas of research in the field of dietary supplements for cognitive functions

Studies in the field of dietary supplements to improve cognitive functions continue to actively develop. Future areas of research include:

• Development of new dietary supplements: The search for new compounds with nootropic properties that could improve cognitive functions without side effects.
• Study of action mechanisms: A deeper understanding of the mechanisms of dietary supplements in order to develop more effective and targeted strategies to improve cognitive functions.
• Personalized approach: Development of personalized dedary reception schemes that take into account individual characteristics, genetics and health status.
• Clinical trials: Conducting large clinical trials to confirm the effectiveness and safety of dietary supplements to improve cognitive functions in various population groups.
• Use of neuroimaging: The use of neuroimaging methods, such as MRI and EEG, to assess the effect of dietary supplements on the structure and function of the brain.

VI. Cautions and possible side effects

It is important to remember that dietary supplements are not drugs and are not intended for the treatment of diseases. Although many dietary supplements are considered safe, they can cause side effects in some people. Before taking any dietary supplement, you need to consult a doctor.

Possible side effects of dietary supplements to improve cognitive functions can include:

• Indigestion: Nausea, vomiting, diarrhea, constipation.
• Headache:
• Insomnia:
• Anxiety:
• Irritability:
• Allergic reactions:
• Interaction with drugs: Some dietary supplements can interact with medicines by changing their effectiveness or increasing side effects.

If you experience any side effects after taking Bad, stop taking it and consult a doctor.

VII. Final recommendations

Bades to improve cognitive functions can be a useful addition to a healthy lifestyle to maintain and improve cognitive functions. However, it is important to remember that dietary supplements are not a miraculous tool and cannot replace proper nutrition, regular physical activity, sufficient sleep and stress management.

Before taking any dietary supplement, it is necessary to consult a doctor in order to make sure of his safety and the absence of contraindications. Choose quality products from reliable manufacturers and follow the recommended dosage. Be realistic in your expectations and track the results to evaluate the effectiveness of the dietary supplement and identify possible side effects.

Combine the reception of dietary supplements with a healthy lifestyle to achieve the maximum effect and maintain cognitive functions at the optimal level.