Top Badov to improve memory and concentration: detailed review and scientific analysis
1. Omega-3 fatty acids: the foundation of cognitive health
Omega-3 fatty acids, especially non-coosaexenoic acid (DHA) and eicopascentaenoic acid (EPA), play a key role in the structure and functioning of the brain. DHA is a significant part of the cell membranes of neurons, ensuring their flexibility and fluidity, which is necessary for the effective transmission of signals. EPA has anti -inflammatory properties that can protect the brain from damage associated with oxidative stress and inflammation, factors that contribute to a decrease in cognitive functions.
- The mechanism of action:
- Structural role: DHA is the main structural component of neurons membranes, maintaining their integrity and functionality.
- Neurotransmissia: Omega-3 fatty acids affect the release and binding of neurotransmitters, such as serotonin and dopamine, which play an important role in regulating mood, attention and motivation.
- Neuroprotection: EPA has anti -inflammatory and antioxidant properties, protecting neurons from damage caused by free radicals and inflammatory processes.
- Neurogenesis: Studies show that omega-3 fatty acids can stimulate neurogenesis, that is, the formation of new neurons in the brain, especially in the hippocampus, areas responsible for memory and training.
- Scientific evidence:
- Numerous studies show the relationship between the consumption of omega-3 fatty acids and the improvement of cognitive functions, especially in the elderly.
- Animal studies demonstrate that the supplements of omega-3 fatty acids can improve learning and memory.
- The meta-analyzes of clinical trials confirm the positive effect of omega-3 fatty acids on cognitive functions in people with mild cognitive disorders and Alzheimer’s disease.
- Dosage recommendations:
- The recommended daily dose of omega-3 fatty acids varies depending on individual needs and health status.
- In general, it is recommended to consume at least 250-500 mg DHA and EPA per day.
- For people with cognitive disorders or a high risk of developing brain diseases, a higher dose may be required.
- Sources:
- Fat fish (salmon, mackerel, herring, tuna)
- Flax-seed
- Seeds chia
- Walnuts
- Omega-3 supplements (fish oil, crill oil, vegetarian sources)
- Precautions:
- High doses of omega-3 fatty acids can cause blood thinning and increase the risk of bleeding.
- It is necessary to consult a doctor before taking the supplements of omega-3 fatty acids, especially if you take anticoagulants or have blood coagulation disorders.
- Some supplements of omega-3 fatty acids may contain mercury and other pollutants. It is important to choose high -quality products from reliable manufacturers.
2. Creatine: Energy for the brain
Creatine, usually associated with improving physical performance, also plays an important role in the energy metabolism of the brain. Creatine phosphate, the form of creatine stored in the brain helps to regenerate ATP (adenosineric), the main unit of energy for cells. This is especially important for neurons that require a large amount of energy to maintain their activity and functioning.
- The mechanism of action:
- Energy support: Creatine helps maintain the level of ATP in the brain, providing neurons with the energy necessary to perform cognitive tasks.
- Neuroprotection: Creatine can protect neurons from damage caused by oxidative stress and hypoxia (lack of oxygen).
- Improving neurotransmissance: Creatine can affect the release and binding of neurotransmitters, such as glutamate, which plays an important role in training and memory.
- Scientific evidence:
- Studies show that creatine supplements can improve cognitive functions, especially in conditions of stress or fatigue.
- Research on vegetarians, which usually have a lower level of creatine in the brain, demonstrate a significant improvement in memory and intelligence after taking creatine additives.
- Some studies show that creatine can be useful for people with neurodegenerative diseases such as Parkinson’s disease and Huntington disease.
- Dosage recommendations:
- It is usually recommended to take 3-5 grams of creatine monohydrate per day.
- Some people prefer to start with the boot phase (20 grams per day for 5-7 days), and then switch to a maintenance dose (3-5 grams per day).
- Sources:
- Meat (especially red meat)
- Fish
- Creatine supplements (creatine monogidrate)
- Precautions:
- Creatine is usually considered safe for most people, but some may experience side effects, such as bloating, water retention and discomfort in the stomach.
- People with kidney diseases should consult a doctor before taking creatine additives.
3. Ginkgo biloba: Improving blood circulation and memory
Ginkgo biloba is a plant extract obtained from ginkgo leafs. It is known for its antioxidant and anti -inflammatory properties, as well as the ability to improve blood circulation, especially in the brain.
- The mechanism of action:
- Improving blood circulation: Ginkgo bilobe expands blood vessels and reduces blood viscosity, improving blood flow in the brain and providing neurons with oxygen and nutrients.
- Antioxidant Protection: Ginkgo biloba contains antioxidants that protect neurons from damage caused by free radicals.
- Neurotransmissia: Ginkgo bilobe can affect the release and binding of neurotransmitters, such as acetylcholine, which plays an important role in learning and memory.
- Scientific evidence:
- Studies show that ginkgo bilobe can improve memory, attention and speed of information processing, especially in older people.
- Some studies show that ginkgo bilobe can be useful for people with Alzheimer’s disease and other forms of dementia.
- Ginkgo bilobe can help reduce symptoms associated with insufficient blood supply to the brain, such as dizziness, ears in the ears and headaches.
- Dosage recommendations:
- It is usually recommended to take 120-240 mg of ginkgo biloba extract per day, divided into two or three doses.
- To achieve optimal results, it may take several weeks or months of regular admission.
- Sources:
- Ginkgo Biloba additives (ginkgo leaves extract)
- Precautions:
- Ginkgo bilobe can cause side effects, such as headaches, stomach disorder and allergic reactions.
- Ginkgo bilobe can interact with some drugs such as anticoagulants and antiplatelets.
- It is necessary to consult a doctor before taking a biloba ginkgo, especially if you take any medicine or have blood coagulation disorders.
4. Bacopa Monnieri: Improving training and memory
Bacopa Monnieri (Brahmi) is Ayurvedic grass, which is traditionally used to improve cognitive functions, especially memory and training.
- The mechanism of action:
- Neuroprotection: Bacopa Monnieri has antioxidant and anti -inflammatory properties, protecting neurons from damage.
- Improving neurotransmissance: Bacopa Monnieri can affect the release and binding of neurotransmitters, such as acetylcholine, which plays an important role in teaching and memory.
- Neurogenesis stimulation: Studies show that Bacopa Monnieri can stimulate the growth of new neurons in the brain.
- Scientific evidence:
- Studies show that Bacopa Monnieri can improve the memory, learning and speed of information processing.
- Bacopa Monnieri can help reduce anxiety and improve mood.
- Some studies show that Bacopa Monnieri can be useful for people with Alzheimer’s disease and other forms of dementia.
- Dosage recommendations:
- It is usually recommended to take 300-450 mg of standardized Bacopa Monnieri extract per day.
- To achieve optimal results, it may take several weeks or months of regular admission.
- Sources:
- Bacopa Monnieri additives (Bacopa Monnieri Extract)
- Precautions:
- Bacopa Monnieri can cause side effects, such as stomach disorder, nausea and fatigue.
- Bacopa Monnieri can interact with some drugs such as antidepressants and sedatives.
- It is necessary to consult a doctor before taking Bacopa Monnieri, especially if you take any medicine or have health problems.
5. Phosphatidylserin (PS): Support for cell membranes
Phosphatidylserin (PS) is a phospholipid, which is an important component of cell membranes, especially in the brain. It plays a key role in maintaining the structure and functioning of neurons.
- The mechanism of action:
- Structural support: PS helps to maintain the fluidity and flexibility of cell membranes, providing the optimal transmission of signals between neurons.
- Improving neurotransmissance: PS can influence the release and binding of neurotransmitters, such as acetylcholine and dopamine, who play an important role in teaching, memory and attention.
- Neuroprotection: PS can protect neurons from damage caused by oxidative stress and inflammation.
- Scientific evidence:
- Studies show that PS can improve memory, attention and speed of information processing, especially in the elderly.
- PS can help reduce stress and improve mood.
- Some studies show that PS can be useful for people with Alzheimer’s disease and other forms of dementia.
- Dosage recommendations:
- It is usually recommended to take 100-300 mg PS per day.
- To achieve optimal results, it may take several weeks or months of regular admission.
- Sources:
- Soybean beans
- White beans
- Egg yolk
- Phosphatidylserine supplements (PS)
- Precautions:
- PS is usually considered safe for most people, but some may experience side effects, such as stomach disorder, insomnia and headaches.
- It is necessary to consult a doctor before taking PS, especially if you take any medicine or have health problems.
6. L-theanine: Calm and concentration
L-theanine is an amino acid contained in tea leaves, especially in green tea. He is known for his soothing and relaxing properties, as well as the ability to improve concentration and attention.
- The mechanism of action:
- Increase alpha waves: L-theanine helps to increase alpha waves in the brain that are associated with a state of relaxation and concentration.
- Neurotransmissia: L-theanine can affect the release and binding of neurotransmitters, such as GABA (gamma-amino-melting), dopamine and serotonin, which play an important role in regulating mood, anxiety and attention.
- Neuroprotection: L-theanine has antioxidant properties, protecting neurons from damage.
- Scientific evidence:
- Studies show that L-theanine can improve concentration, attention and memory.
- L-theanine can help reduce anxiety and stress.
- L-theanine can improve sleep quality.
- Dosage recommendations:
- It is usually recommended to take 100-200 mg of L-theanine per day.
- L-theanine is often taken in combination with caffeine to improve cognitive functions and reduce side effects of caffeine.
- Sources:
- Tea (especially green tea)
- L-dean additives
- Precautions:
- L-theanine is usually considered safe for most people, but some may experience side effects, such as headaches and stomach disorder.
- It is necessary to consult a doctor before taking the L-theanine, especially if you take any medicine or have health problems.
7. Caffeine: stimulation and concentration (with moderation)
Caffeine is a stimulant contained in coffee, tea, cocoa and energy drinks. He is known for his ability to improve concentration, attention and vigilance.
- The mechanism of action:
- Adenosine blocking: Caffeine blocks adenosine, neurotransmitter, which contributes to relaxation and drowsiness.
- Increase dopamine and norepinephrine: Caffeine increases the level of dopamine and norepinephrine, neurotransmitters, which are associated with motivation, attention and wakefulness.
- Scientific evidence:
- Studies show that caffeine can improve concentration, attention, memory and reaction rate.
- Caffeine can help reduce fatigue and increase energy.
- Caffeine can improve physical performance.
- Dosage recommendations:
- The recommended daily dose of caffeine is up to 400 mg for most adults.
- The effect of caffeine can vary depending on individual sensitivity.
- Sources:
- Coffee
- Tea
- Cocoa
- Energy drinks
- Caffeine supplements
- Precautions:
- Excessive use of caffeine can cause side effects, such as anxiety, insomnia, heart heartbeat and stomach disorder.
- Caffeine can cause addiction.
- It is necessary to consult a doctor before the use of caffeine, especially if you have health problems, such as anxious disorder, insomnia or heart problems.
8. B vitamins B: indispensable for the nervous system
B vitamins play a key role in the functioning of the nervous system and maintaining cognitive functions. Each vitamin in this group has its own unique functions, but they all work synergistic to maintain brain health.
- Vitamin B1 (TIAMIN): It is necessary for glucose metabolism, the main source of energy for the brain. Tiamine deficiency can lead to cognitive impairment, such as memory loss and disorientation.
- Vitamin B3 (Niacin): Participates in energy exchange and protects neurons from damage. Niacin deficiency can lead to dementia and other cognitive problems.
- Vitamin B5 (pantotenic acid): It is necessary for the synthesis of Coenzyme A, which plays an important role in the energy exchange and synthesis of neurotransmitters.
- Vitamin B6 (Pyridoxin): Participates in the synthesis of neurotransmitters, such as serotonin, dopamine and GABA. Pyridoxine deficiency can lead to depression, anxiety and cognitive disorders.
- Vitamin B9 (folic acid): It is necessary for the synthesis of DNA and RNA, as well as for the metabolism of homocysteine, amino acids, the high level of which can be associated with cognitive disorders.
- Vitamin B12 (cobalamin): It is necessary to maintain the health of nerve cells and the synthesis of myelin, the protective membrane surrounding the nerve fibers. Cobalamin deficiency can lead to cognitive impairment, such as memory loss and dementia.
- The mechanism of action:
- Energy support: B vitamins are involved in the metabolism of glucose and other nutrients, providing neurons with the energy necessary to perform cognitive tasks.
- Synthesis neurotransmitted: B vitamins are involved in the synthesis of neurotransmitters who play an important role in teaching, memory, attention and mood.
- Neuroprotection: B vitamins protect neurons from damage caused by oxidative stress and inflammation.
- Scientific evidence:
- Studies show that the deficiency of B vitamins can lead to cognitive impairment.
- B vitamins adds cognitive functions, especially in people with a deficiency of these vitamins.
- B vitamins can help reduce the risk of developing neurodegenerative diseases, such as Alzheimer’s disease.
- Dosage recommendations:
- The recommended daily dose of B vitamins varies depending on age, gender and health.
- In most cases, it is enough to receive group B vitamins from a balanced diet.
- Addresses of group B vitamins can be useful for people with a deficiency of these vitamins or for those who want to improve their cognitive functions.
- Sources:
- Meat
- Fish
- Eggs
- Dairy products
- Whole grain products
- Fruits and vegetables
- B vitamins adds
- Precautions:
- B vitamins are usually considered safe for most people, but high doses of some vitamins can cause side effects.
- It is necessary to consult a doctor before taking B vitamins, especially if you take any medicine or have health problems.
9. L-carnitine: Energy and protection for the brain
L-carnitine is an amino acid that plays an important role in energy metabolism, transferring fatty acids to mitochondria, where they are used for energy production.
- The mechanism of action:
- Energy support: L-carnitine helps mitochondria produce energy necessary for the normal functioning of neurons.
- Neuroprotection: L-carnitine has antioxidant properties and can protect neurons from damage caused by oxidative stress.
- Improving neurotransmissance: L-carnitine can affect the release and binding of neurotransmitters, such as acetylcholine.
- Scientific evidence:
- Studies show that L-carnitine can improve cognitive functions, especially in the elderly and people with Alzheimer’s disease.
- L-carnitine can help reduce fatigue and improve mood.
- L-carnitine can improve physical performance.
- Dosage recommendations:
- It is usually recommended to take 500-2000 mg L-carnitine per day.
- There are various forms of L-carnitine, such as L-carnitine tartrate and acetyl-L-carnitine. Acetyl-L-carnitine penetrates the brain better and can be more effective for improving cognitive functions.
- Sources:
- Meat (especially red meat)
- Dairy products
- L-carnitine supplements
- Precautions:
- L-carnitine is usually considered safe for most people, but some may experience side effects, such as stomach disorder, nausea and vomiting.
- It is necessary to consult a doctor before taking L-carnitine, especially if you take any medicine or have health problems.
10. Rozed Rose (Rhodiola Rosea): Adaptogen for stress and cognitive functions
Rhodiola pink is an adaptogenic plant that helps the body adapt to stress, both physical and mental.
- The mechanism of action:
- Reducing stress: Rhodiola pink helps to regulate the level of cortisol, stress hormone, and reduces the negative effect of brain stress.
- Improving mood: Rodila pink can increase the level of serotonin, dopamine and norepinephrine, neurotransmitters, which are associated with mood and motivation.
- Energy increase: Rhodiola pink can improve energy metabolism and reduce fatigue.
- Scientific evidence:
- Studies show that Rhodiola pink can improve cognitive functions, especially in conditions of stress and fatigue.
- Rhodiola pink can help reduce anxiety and depression.
- Rhodiola pink can improve physical performance.
- Dosage recommendations:
- It is usually recommended to take 100-600 mg of Rhodiola Pink Rozova per day.
- It is important to choose a standardized extract containing a certain percentage of active substances, such as roses and saldroside.
- Sources:
- Rhodiola Pink Rozova (Rhodiola pink Extract)
- Precautions:
- Rhodiola pink is usually considered safe for most people, but some may experience side effects, such as insomnia, irritability and headaches.
- It is necessary to consult a doctor before taking Rodiola Rose, especially if you take any medicine or have health problems.
11. Kurkumin: anti -inflammatory and antioxidant effects
Kurkumin is an active substance contained in turmeric, spices widely used in Indian cuisine. It is known for its powerful anti -inflammatory and antioxidant properties.
- The mechanism of action:
- Anti -inflammatory action: Kurkumin suppresses the activity of pro -inflammatory molecules, which can damage neurons and worsen cognitive functions.
- Antioxidant action: Kurkumin neutralizes free radicals that can damage brain cells.
- BDNF improvement: Kurkumin can increase the BDNF level (neurotrophic factor of the brain), protein, which plays an important role in the growth, development and survival of neurons.
- Scientific evidence:
- Studies show that curcumin can improve memory and attention.
- Kurkumin can help reduce the risk of developing neurodegenerative diseases, such as Alzheimer’s disease.
- Kurkumin can improve mood.
- Dosage recommendations:
- It is usually recommended to take 500-2000 mg of curcumin per day.
- Kurkumin is poorly absorbed by the body, so it is recommended to take it along with piperin, a substance contained in black pepper, which improves its absorption.
- There are also barcumin additives designed to improve its bioavailability.
- Sources:
- Turmeric
- Supplements of turmeric
- Precautions:
- Kurkumin is usually considered safe for most people, but some may experience side effects, such as stomach and diarrhea.
- Kurkumin can interact with some drugs such as anticoagulants.
- It is necessary to consult a doctor before taking curcumin, especially if you take any medicine or have health problems.
12. PQq (pyrrolochinolinlinhinone): mitochondrial support and protection
PQQ (pyrrolokhinolinlinhinone) is a coofer, which plays an important role in mitochondrial function and biogenesis (the formation of new mitochondria). Mitochondria is cell energy stations, and their health is crucial for the functioning of the brain.
- The mechanism of action:
- Mitochondrial biogenesis: PQQ stimulates the formation of new mitochondria in brain cells, increasing their energy potential.
- Antioxidant action: PQQ has a powerful antioxidant effect and protects mitochondria from damage caused by free radicals.
- Neuroprotection: Pqq protects neurons from damage caused by oxidative stress and other factors.
- Scientific evidence:
- Animal studies show that PQQ can improve memory and learning.
- Research in public shows that PQQ can improve cognitive functions, especially in combination with Q10 Coenzym (COQ10).
- Dosage recommendations:
- It is usually recommended to take 20-40 mg PQq per day.
- PQQ is often taken in combination with COQ10 to enhance its effects.
- Sources:
- NATTO (fermented soybeans)
- Green pepper
- Parsley
- PQQ additives
- Precautions:
- PQq is usually considered safe for most people, but some may experience side effects, such as headaches and stomach disorder.
- It is necessary to consult a doctor before taking PQQ, especially if you take any medicine or have health problems.
13. Gotha ASIATICA: Improving memory and reducing anxiety
Gotha asiatica is ayurvedic grass that is traditionally used to improve memory, concentration and reduce anxiety.
- The mechanism of action:
- Improving blood circulation: Gota Cola improves blood circulation in the brain, providing neurons with oxygen and nutrients.
- Antioxidant action: Gotha Cola has antioxidant properties and protects neurons from damage caused by free radicals.
- Neurogenesis stimulation: Studies show that Gotha Cola can stimulate the growth of new neurons in the brain.
- Scientific evidence:
- Studies show that Gotu Cola can improve memory, concentration and speed of information processing.
- Gota Cola can help reduce anxiety and stress.
- Dosage recommendations:
- It is usually recommended to take 300-900 mg extract Gotu Cola per day.
- Sources:
- Goto Kola additives (Gotu Cola extract)
- Precautions:
- Gota Cola can cause side effects, such as headaches, stomach disorder and allergic reactions.
- Gota Cola can interact with some drugs such as sedatives.
- It is necessary to consult a doctor before taking Gotu Cola, especially if you take any medicine or have health problems.
14. Alfa-GFH (Alfa-Glycerylphosphereholin): An increase in the level of acetylcholine
Alfa-GFH (Alfa-Glycerylphosphereholin) is a choline that quickly penetrates the brain and turns into acetylcholine, neurotransmitter, which plays an important role in teaching, memory and attention.
- The mechanism of action:
- Increasing the level of acetylcholine: Alfa-CFH increases the level of acetylcholine in the brain, improving cognitive functions.
- Neuroprotection: Alfa-RFH can protect neurons from damage caused by oxidative stress and other factors.
- Scientific evidence:
- Studies show that alpha corrugation can improve the memory, attention and speed of information processing.
- Alfa-μHfh can be useful for people with Alzheimer’s disease and other forms of dementia.
- Dosage recommendations:
- It is usually recommended to take 300-600 mg alfa-μH per day.
- Sources:
- Alfa-gfh additives
- Precautions:
- Alfa-μHfh can cause side effects, such as headaches, stomach disorder and insomnia.
- It is necessary to consult a doctor before taking Alfa-HFH, especially if you take any medicine or have health problems.
15. Gepperin a (Huperzine a): Acetylcholineerase inhibitor
Gepernine A is an extract obtained from the Chinese juniper (Huperzia Serrata). It is an inhibitor of acetylcholinsterase, an enzyme that breaks down acetylcholine.
- The mechanism of action:
- Inhibiting acetylcholinersterase: Gepperin A inhibits the enzyme acetylcholinersterase, which leads to an increase in the level of acetylcholine in the brain.
- Improving neurotransmissance: An increased level of acetylcholine improves neurotransmission and cognitive functions.
- Scientific evidence:
- Studies show that Gepersin and can improve memory, attention and speed of information processing.
- Gepersin or can be useful for people with Alzheimer’s disease and other forms of dementia.
- Dosage recommendations:
- It is usually recommended to take 50-200 μg of Gepperzin a day.
- It is not recommended to take Gepersin but for a long time without interruptions, as this can lead to a decrease in its effectiveness.
- Sources:
- Gepperzin adds a
- Precautions:
- Gepersin or can cause side effects, such as stomach disorder, nausea and vomiting.
- Gepersin and can interact with some drugs such as anticholinergic drugs.
- It is necessary to consult a doctor before taking Gupperzin A, especially if you are accepted