Memory recovery: effective dietary supplements and additives

Memory recovery: effective dietary supplements and additives

I. Understanding the memory and factors affecting its deterioration

Memory is a complex cognitive process that allows us to encode, store and extract information. It is the basis of training, decision -making and personality formation. Memory deterioration can manifest itself in various forms: forgetfulness, difficulties with concentration, inhibiting mental processes and problems with memorizing new information. Understanding the mechanisms of memory of memory and factors that contribute to its deterioration is a key step towards effective restoration and maintenance of cognitive functions.

A. Types of memory:

1. Sensory memory: Short -term retention of sensory information (visual, auditory, tactile). Duration is a fraction of a second.
2. Short -term memory (working memory): Temporary storage and processing of information necessary to perform current tasks. Duration — a few seconds, volume — limited (7 ± 2 elements).
3. Long -term memory: Storage of information for a long time (from several minutes to all life). Divided into:
   • Explicit (declarative) memory: Memory of facts and events.
     • Semantic memory: The memory of general knowledge and concepts.
     • Episodic memory: Memory of personal events and experiences.
   • Implicit (procedural) memory: The memory of skills and habits (for example, cycling).

B. Memory mechanisms:

1. Coding: Convert information into a form that the brain can store.
2. Storage: Preservation of encoded information in the brain.
3. Extraction: Access to saved information when it is necessary.

These processes depend on the interaction of various areas of the brain, including hippocampus (the formation of new memories), the cerebral cortex (storage of long -term memories) and prefrontal cortex (working memory and cognitive control).

C. Factors affecting memory deterioration:

1. Age: With age, a natural decrease in cognitive functions occurs, including memory. This is due to a decrease in neurons, a decrease in the activity of neurotransmitters and a deterioration in the blood supply to the brain.
2. Stress: Chronic stress can damage the hippocampus and worsen memory. Cortisol, stress hormone, can negatively affect synaptic plasticity and memory consolidation processes.
3. Lack of sleep: During sleep, the brain processes and consolidates information, forming long -term memories. The lack of sleep violates these processes and leads to a deterioration in memory and concentration.
4. Inal meals: The deficiency of certain nutrients, such as B vitamins, omega-3 fatty acids and antioxidants, can negatively affect the health of the brain and memory.
5. Chronic diseases: Some diseases, such as diabetes, hypertension, cardiovascular diseases and depression, can increase the risk of cognitive impairment, including memory deterioration.
6. Head injuries: Hodo-brain injuries can damage the brain and lead to temporary or constant problems with memory.
7. Medicines: Some drugs, such as anticholinergic drugs, benzodiazepines and antidepressants, can have a negative effect on memory.
8. Alcohol and drugs: Alcohol abuse and drugs can damage the brain and lead to a deterioration in memory and cognitive functions.
9. Insufficient mental activity: The lack of mental stimulation can lead to a decrease in cognitive reserves and a deterioration in memory.

II. Bades and additives to improve memory: Scientific review

There are many dietary supplements and additives that are positioned as means for improving memory and cognitive functions. However, it is important to approach the choice of these tools with caution and rely on scientific data. Below is a review of the most studied and promising additives to improve memory:

A. additives affecting neurotransmitters:

1. Holin and Citicolin: Kholin is the predecessor of acetylcholine, neurotransmitter, playing an important role in memory and training. Citicoline (CDP cholin) is a form of choline, which is better absorbed by the brain.

   • The mechanism of action: An increase in the level of acetylcholine in the brain, an improvement in neural transmission and cognitive functions.
   • Scientific data: Studies show that choline and citicolin can improve the memory and concentration of attention, especially in older people and people with cognitive disorders. Citicoline studies showed a positive effect in Alzheimer’s disease and vascular dementia.
   • Dosage: Kholin: 500-2000 mg per day. Citicoline: 250-1000 mg per day.
   • Side effects: Rarely: nausea, diarrhea, reduction of appetite.

2. Acetyl-L-carnitine (Alcar): The derivative of amino acids, which is involved in the metabolism of fatty acids and the production of energy in cells.

   • The mechanism of action: Increase in energy production in mitochondria, improvement of neurotransmission, protection of neurons from damage.
   • Scientific data: Alcar can improve memory, concentration and mood, especially in older people and people with Alzheimer’s disease. Some studies have shown that Alcar may slow down the progression of Alzheimer’s disease.
   • Dosage: 500-2000 mg per day.
   • Side effects: Rarely: nausea, vomiting, stomach disorder.

3. L-theanine: The amino acid contained in tea (Camellia sinensis).

   • The mechanism of action: An increase in the level of GABA, dopamine and serotonin in the brain, a decrease in stress and anxiety, improve the concentration of attention.
   • Scientific data: L-theanine can improve attention concentration, cognitive functions and reduce anxiety, especially in combination with caffeine.
   • Dosage: 100-400 mg per day.
   • Side effects: Rarely: headache, drowsiness.

4. Tyrosine: Amino acid, predecessor of dopamine, norepinephrine and adrenaline.

   • The mechanism of action: An increase in the level of dopamine and norepinephrine in the brain, improving concentration, motivation and stress resistance.
   • Scientific data: Tyrosin can improve cognitive functions in conditions of stress and mental overwork.
   • Dosage: 500-2000 mg per day.
   • Side effects: Rarely: nausea, headache, insomnia.

B. additives that improve blood supply to the brain:

1. Ginkgo biloba: Extract of ginkgo biloba wood leaves.

   • The mechanism of action: Improving blood supply to the brain, antioxidant effect, protection of neurons from damage.
   • Scientific data: Ginkgo biloba can improve memory and cognitive functions, especially in the elderly and people with Alzheimer’s disease. Studies have shown that ginkgo bilobe can be effective in the treatment of vascular dementia.
   • Dosage: 120-240 mg per day (standardized extract with 24% flavonoid glycosides and 6% terpenic lactons).
   • Side effects: Rarely: headache, stomach disorder, bleeding. Interacts with anticoagulants.

2. VinPocetin: The derivative of the vincamine, the alkaloid contained in the Barvino plant (Vinca Minor).

   • The mechanism of action: Improving blood supply to the brain, vasodilation, antioxidant effect.
   • Scientific data: Vinpocetine can improve memory, concentration and cognitive functions, especially in people with vascular diseases of the brain.
   • Dosage: 5-20 mg three times a day.
   • Side effects: Rarely: headache, dizziness, decreased blood pressure.

3. Bacopa Monnieri (Brahmi): The plant used in Ayurvedic medicine.

   • The mechanism of action: Improving blood supply to the brain, antioxidant effect, neuroprotective effect, increase in neural growth.
   • Scientific data: Bacopa Monnieri can improve memory, training and cognitive functions, especially with prolonged use. Studies show that Bacopa Monnieri can reduce anxiety and improve mood.
   • Dosage: 300-600 mg per day (standardized extract with 50% bacosides).
   • Side effects: Rarely: stomach disorder, dry mouth.

C. Antioxidants and neuroprotectors:

1. Coenzim Q10 (COQ10): The antioxidant participating in the production of energy in mitochondria.

   • The mechanism of action: Protection of neurons from oxidative stress, improving the production of energy in the brain.
   • Scientific data: COQ10 can improve cognitive functions and protect the brain from age -related changes, especially in people with Parkinson’s disease and mitochondrial diseases.
   • Dosage: 100-300 mg per day.
   • Side effects: Rarely: stomach disorder, insomnia.

2. Curcumin: The active component of turmeric (Curcuma Longa) has powerful antioxidant and anti -inflammatory properties.

   • The mechanism of action: Protection of neurons from oxidative stress and inflammation, an increase in the level of BDNF (Brain-Derbed Neurotrophic factor), a neurotrophic factor of the brain, which plays an important role in learning and memory.
   • Scientific data: Kurkumin can improve memory, concentration and mood, especially in older people. Studies show that Kurkumin can reduce the risk of developing Alzheimer’s disease. It is important to take curcumin with piperin (black pepper) to improve absorption.
   • Dosage: 500-2000 mg per day (standardized extract with a high content of turmeric).
   • Side effects: Rarely: stomach disorder.

3. Resveratrol: Antioxidant contained in red wine, grapes and berries.

   • The mechanism of action: Protection of neurons from oxidative stress, improvement of blood supply to the brain, activation of genes associated with longevity.
   • Scientific data: Resveratrol can improve memory, concentration and cognitive functions, especially in the elderly.
   • Dosage: 100-500 mg per day.
   • Side effects: Rarely: stomach disorder.

4. Pycnogenol: Extract from the pine bark of Primorsky (Pinus Pinaster).

   • The mechanism of action: A powerful antioxidant, improves blood supply to the brain, protects blood vessels.
   • Scientific data: Picnogenol can improve memory, concentration and cognitive functions, especially in children with ADHD and in the elderly.
   • Dosage: 50-100 mg per day.
   • Side effects: Rarely: stomach disorder, headache.

D. Vitamins and minerals:

1. B vitamins B (B1, B6, B12, folic acid): It is necessary for the normal functioning of the nervous system and the brain.

   • The mechanism of action: Participation in the metabolism of neurotransmitters, protection of neurons from damage, improving blood supply to the brain.
   • Scientific data: B vitamins deficiency can lead to a deterioration in memory, concentration of attention and cognitive functions. Reception of group B vitamins can improve cognitive functions, especially in people with a deficiency of these vitamins.
   • Dosage: In accordance with the recommendations of the doctor or as part of multivitamin complexes.
   • Side effects: Rarely: allergic reactions.

2. Vitamin D: It is important for brain health and cognitive functions.

   • The mechanism of action: Participation in neuroprotection, regulation of the expression of genes related to training and memory.
   • Scientific data: Vitamin D deficiency can be associated with a deterioration in cognitive functions and an increased risk of dementia. Vitamin D intake can improve cognitive functions, especially in people with vitamin D.
   • Dosage: 1000-5000 IU per day (depending on the level of vitamin D in the blood).
   • Side effects: Rarely: hypercalcemia.

3. Magnesium: Participates in more than 300 enzymatic reactions in the body, including those that are important for the brain.

   • The mechanism of action: Regulation of neurotransmissance, protection of neurons from damage, improving blood supply to the brain.
   • Scientific data: Magnesium deficiency can lead to a deterioration in memory, concentration of attention and cognitive functions. Magnesium L-treonat (Magtein) is a form of magnesium, which penetrates better through a hematoencephalic barrier and can improve memory and training.
   • Dosage: 200-400 mg per day.
   • Side effects: Diarrhea (at high doses).

4. Zinc: It is necessary for the normal functioning of the brain and cognitive functions.

   • The mechanism of action: Participation in neurotransmission, protection of neurons from damage, antioxidant action.
   • Scientific data: Zinc deficiency can lead to a deterioration in memory, concentration of attention and cognitive functions.
   • Dosage: 15-30 mg per day.
   • Side effects: Rarely: stomach disorder.

E. Omega-3 fatty acids:

1. Eicopentenic acid (EPA) and non -zahexenoic acid (DHA): Ezmable fatty acids contained in fish oil and other sources.

   • The mechanism of action: Improving the structure and function of the cell membranes of the brain, a decrease in inflammation, an improvement in blood supply to the brain.
   • Scientific data: Sufficient consumption of omega-3 fatty acids is associated with improving memory, concentration and cognitive functions, especially in the elderly. Studies show that omega-3 fatty acids can reduce the risk of developing Alzheimer’s disease.
   • Dosage: 1000-3000 mg EPA and DHA per day.
   • Side effects: Rarely: fish belching, stomach disorder. Interact with anticoagulants.

F. Other additives:

1. Phosphateidix (PS): Phospholipid, which is an important component of cell membranes of the brain.

   • The mechanism of action: Improving the structure and functions of cell membranes of the brain, improvement of neurotransmission, a decrease in stress.
   • Scientific data: Phosphatidylserin can improve memory, concentration and cognitive functions, especially in older people and people with cognitive impairment.
   • Dosage: 100-300 mg three times a day.
   • Side effects: Rarely: stomach disorder, insomnia.

2. Creatine: Amino acid, which plays an important role in the production of energy in cells, including brain cells.

   • The mechanism of action: Improving the production of energy in the brain, protecting neurons from damage.
   • Scientific data: Creatine can improve memory, concentration and cognitive functions, especially in conditions of mental overwork and stress. Especially effective for vegetarians, in which the level of creatine in the brain below.
   • Dosage: 3-5 grams per day.
   • Side effects: Rarely: stomach disorder, fluid retention.

3. PQq (pyrrolochinolinlinhinone): Vitamin -like substance involved in mitochondrial biogenesis (formation of new mitochondria).

   • The mechanism of action: An increase in the amount of mitochondria in brain cells, protection of neurons from oxidative stress.
   • Scientific data: PQQ can improve memory, cognitive functions and protect the brain from age -related changes. It is often taken in combination with COQ10 to enhance the effect.
   • Dosage: 10-20 mg per day.
   • Side effects: Rarely: headache.

III. Important factors that should be taken into account when choosing and using dietary supplements and additives to improve memory:

A. Consultation with a doctor: Before taking any dietary supplements and additives, you need to consult a doctor, especially if you have chronic diseases, take medications or pregnant/breastfeed. The doctor will be able to evaluate your health status, determine the causes of memory deterioration and recommend the most suitable additives and dosage.

B. Quality and safety: Choose dietary supplements and additives from reliable manufacturers who conduct quality control of their products. Pay attention to the availability of quality certificates and independent laboratory research.

C. Dosage: Follow the recommended dosages indicated on the packaging or recommended by the doctor. Exceeding the dosage can lead to side effects.

D. Duration of admission: The effect of most dietary supplements and additives to improve memory is not immediately manifested, but after several weeks or months of regular reception. Be patient and do not stop taking, if you do not see the results at once.

E. Combination added: Some additives can enhance each other’s effect. However, it is not recommended to take too many additives at the same time, as this can increase the risk of side effects.

F. Individual features: The effectiveness of dietary supplements and additives can vary depending on the individual characteristics of the body, such as age, health, nutrition and lifestyle.

G. Interaction with drugs: Some dietary supplements and additives can interact with medicines, enhancing or weakening their effect. Be sure to tell your doctor about all the additives that you accept.

H. Do not expect miracles: Bades and additives are not a miraculous tool for improving memory. They can be useful as an addition to a healthy lifestyle, including proper nutrition, sufficient sleep, physical and mental activity, as well as stress management.

IV. Alternative methods of memory improvement:

In addition to dietary supplements and additives, there are other methods that can help improve memory and cognitive functions:

A. A healthy lifestyle:

1. Proper nutrition: Use products rich in antioxidants, omega-3 fatty acids, group B vitamins and other nutrients necessary for the health of the brain. Limit the consumption of sugar, processed products and trans fats.
2. Sufficient sleep: Try to sleep 7-8 hours a day. Observe sleep and wakefulness.
3. Physical activity: Regular physical exercises improve the blood supply to the brain and contribute to the growth of new neurons.
4. Stress management: Use relaxation methods such as meditation, yoga or breathing exercises to reduce stress.
5. Refusal of smoking and abuse of alcohol: Smoking and alcohol abuse damage the brain and worsen cognitive functions.

B. Mental activity:

1. New training: Learn new languages, play musical instruments, engage in creativity.
2. Reading: Read books, magazines, newspapers.
3. Solving puzzles and crosswords: Stimulate the brain and train memory.
4. Games for the brain: Play games that develop memory, attention and logical thinking.
5. Social activity: Communicate with friends and loved ones, attend cultural events.

C. Mnemonic techniques:

1. Association method: Link new information with already known information.
2. Lokusi method (memory palace): Imagine a familiar place and associate new information with certain places in this place.
3. Acrosti and abbreviations: Use the first letters of words to create memorable phrases or words.
4. Preview: Create vivid visual images to remember information.

D. Cognitive training:

1. Neurobics: Special exercises to stimulate the brain and improve cognitive functions.
2. Games for the development of attention and concentration: Improve cognitive abilities.
3. Cognitive rehabilitation programs: Used to restore cognitive functions after head injuries or stroke.

V. Conclusion.

This document provides a comprehensive overview of memory enhancement through supplements and lifestyle modifications. Remember to consult with a healthcare professional before starting any new supplement regimen. While these supplements show promise, they are not a replacement for a healthy lifestyle and addressing underlying health conditions. Individual results may vary.