What dietary supplements will help improve memory and attention?

What dietary supplements will help improve memory and attention?

Part 1: understanding of memory, attention and factors affecting them

Memory and attention are fundamental cognitive functions that determine our ability to learn, work and interact with the outside world. A decrease in these functions can significantly worsen the quality of life, therefore, an understanding of the mechanisms of their work and the possibilities of improving is an important task. Before considering specific dietary supplements, it is necessary to realize the complexity of cognitive processes and the variety of factors affecting memory and attention.

1.1. Types of memory:

Memory is not a single structure, but a complex of interconnected systems:

• Sensory memory: Short -term storage of information obtained from the senses (vision, hearing, touch, smell, taste). The fraction of a second lasts.
• Short -term memory (KVP) / Working memory: It stores information for a short period of time (several seconds) necessary for the completion of current tasks, such as memorizing a telephone number or solving a mathematical problem. Working memory is a subtype of KVP, which includes manipulation of information.
• Long -term memory (FEP): It stores information for a long period of time, from several minutes to all life. Divided into:
  • Explicit (declarative) memory: The memory of the facts and events that can be consciously recall.
    • Episodic memory: The memory of personal experiences and events tied to a specific time and place.
    • Semantic memory: The memory of general knowledge, facts, concepts and meanings of words.
  • Implicit (procedural) memory: The memory of skills and habits that are difficult to express in words (for example, cycling, swimming).

1.2. Attention and his types:

Attention is the ability to selectively focus on certain incentives, ignoring others. There are several types of attention:

• Sustainable attention (concentration): The ability to maintain focus on the task for a long time.
• Selective attention: The ability to ignore distracting factors and focus on relevant information.
• Separated attention: The ability to perform several tasks at the same time.
• Switching attention: The ability to quickly and flexibly switch between different tasks or stimuli.

1.3. Factors affecting memory and attention:

Cognitive functions are affected by many factors, both internal and external:

• Age: With age, natural changes in the brain occur, which can lead to a deterioration in memory and attention.
• Stress: Chronic stress negatively affects the brain, especially the hippocampus (an area responsible for memory) and prefrontal cortex (responsible for attention and planning).
• Dream: The lack of sleep disrupts the processes of memory consolidation and reduces concentration of attention.
• Nutrition: The deficiency of certain nutrients can negatively affect cognitive functions.
• Physical activity: Regular physical exercises improve the blood supply to the brain and contribute to the growth of new neurons.
• Diseases: Some diseases, such as Alzheimer’s disease, Parkinson’s disease, stroke, depression and ADHD (attention deficit syndrome) can significantly worsen memory and attention.
• Medicines: Some drugs can have a side effect on cognitive functions.
• Genetics: A genetic predisposition plays a certain role in the development of cognitive impairment.
• Life: Smoking, alcohol abuse and drugs have a destructive effect on the brain.

Part 2: dietary supplements that potentially improve memory and attention

Consider dietary supplements, which, according to research and experience in application, can have a positive effect on memory and attention. It is important to remember that dietary supplements are not drugs and do not replace complete treatment in the presence of diseases. Before use, it is necessary to consult a doctor, especially in the presence of chronic diseases or taking other drugs. The effectiveness of dietary supplements can vary depending on the individual characteristics of the body, dosage and duration of administration.

2.1. B vitamins B:

B vitamins play an important role in maintaining the health of the nervous system and cognitive functions. The deficiency of these vitamins can lead to a deterioration in memory, concentration of attention and an increase in the level of stress.

• Vitamin B1 (TIAMIN): It is necessary for glucose metabolism, the main source of energy for the brain. Participates in the transmission of nerve impulses. Deficiency can cause fatigue, irritability and reduction of cognitive functions.
• Vitamin B3 (Niacin): Improves blood circulation in the brain and participates in the synthesis of neurotransmitters. Deficiency can lead to depression, anxiety and memory worsening.
• Vitamin B6 (Pyridoxin): Participates in the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine, which regulate the mood, attention and motivation. Deficiency can cause depression, irritability and reduction of cognitive functions.
• Vitamin B9 (folic acid): It is necessary for dividing cells and DNA synthesis. Important for the development and functioning of the brain. Deficiency can lead to depression, worsening memory and concentration of attention, especially in older people. Important: take in the form of a folate (5-mthf) for better absorption.
• Vitamin B12 (cobalamin): Participates in the formation of the myelin membrane of the nerve fibers, which ensures the rapid and effective transmission of nerve impulses. Deficiency can cause neurological problems, worsening memory and concentration, as well as depression and fatigue. Important: take in the form of methylcobalamin for better absorption.

2.2. Omega-3 fatty acids:

Omega-3 fatty acids, especially non-coosaexaenic acid (DHC) and eicopascentaenoic acid (EPC), are important components of the cell membranes of the brain and play a key role in maintaining cognitive functions.

• DGK (DHA): The main structural component of the brain. It is necessary for the development of the brain in childhood and maintaining cognitive functions throughout life. Improves memory, attention, information processing speed and mood.
• IPC (EPA): It has anti -inflammatory properties and can protect the brain from damage caused by inflammation. It improves mood and reduces the risk of depression, which indirectly affects cognitive functions.

2.3. Phosphateidix (PS):

Phosphatidylserin is a phospholipid, which is an important component of cell membranes of the brain. It plays a key role in the transmission of nerve impulses and maintaining cognitive functions.

• The mechanism of action: PS improves neurotransmission, increases the level of acetylcholine (important neurotransmitter for memory and learning), reduces the level of cortisol (stress hormone) and protects the brain from age -related changes.
• Potential advantages: Improving memory, attention, information processing speed, mood and reducing stress.

2.4. Acetyl-L-carnitine (Alcar):

Acetyl-L-carnitine is an amino acid that plays an important role in energy metabolism in the brain. It helps to transport fatty acids to mitochondria (cells of cells), where they are used to produce energy.

• The mechanism of action: Alcar improves energy metabolism in the brain, increases the level of acetylcholine and protects the brain from oxidative stress.
• Potential advantages: Improving memory, attention, mood and protecting the brain from age -related changes.

2.5. Caffeine and L-Teanin:

Caffeine is a stimulant that improves attention and concentration. L-theanine is an amino acid that has a relaxing effect and can reduce the side effects of caffeine, such as anxiety and nervousness.

• Synergetic effect: The combination of caffeine and L-theanine can improve cognitive functions, attention and mood, without causing excessive excitement and anxiety.
• Recommended doses: 100-200 mg of caffeine and 200 mg L-teanina.

2.6. BACOPA Monnieri:

Bakop Monieri is an Ayurvedic plant that is traditionally used to improve memory and training.

• The mechanism of action: Bakop Monieri contains active compounds called bacosides, which improve neurotransmission, protect the brain from oxidative stress and contribute to the growth of new neurons.
• Potential advantages: Improving memory, learning, concentration and reduction of anxiety. A long -term reception (several weeks) is required to manifest the effect.

2.7. Ginkgo biloba (Ginkgo Biloba):

Ginkgo biloba is a plant extract that improves blood circulation in the brain and has antioxidant properties.

• The mechanism of action: Ginkgo biloba improves blood supply to the brain, protects the brain from oxidative stress and improves neurotransmission.
• Potential advantages: Improving memory, attention and information processing speeds.

2.8. Ginseng (ginseng):

Ginseng is an adaptogen that helps the body adapt to stress and improves mental and physical performance.

• The mechanism of action: Ginseng improves blood supply to the brain, increases the level of energy and reduces stress.
• Potential advantages: Improving attention, concentration of attention, memory and decreased fatigue.

2.9. Gotha Cola (Centella asiatica):

Gotha Cola is an Ayurvedic plant that is traditionally used to improve memory and concentration.

• The mechanism of action: Gotha Cola improves blood supply to the brain, protects the brain from oxidative stress and promotes the growth of new neurons.
• Potential advantages: Improving memory, attention, concentration and a decrease in anxiety.

2.10. Guarana (Guarana):

Guarana is a plant containing caffeine, but unlike coffee, guaran caffeine is more slowly released, providing a longer and more soft effect.

• The mechanism of action: Guaran caffeine stimulates the nervous system, improves attention and concentration.
• Potential advantages: Improving attention, concentration of attention, memory and decreased fatigue.

2.11. Creatine:

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

• The mechanism of action: Creatine increases the level of ATP (adenosine triphosphate), the main source of energy for brain cells.
• Potential advantages: Improving the memory, attention and speed of information processing, especially when performing complex tasks.

2.12. Nootropics:

Nootropics are a class of substances that improve cognitive functions, such as memory, attention, training and motivation. Many of the above dietary supplements have nootropic properties. Some synthetic nootropics, such as piracetams, phenotropil and modaphynil, require a doctor and do not belong to dietary supplements.

Part 3: Important considerations when choosing and using dietary supplements

When choosing and using dietary supplements to improve memory and attention, the following factors must be taken into account:

• Consultation with a doctor: Before taking any dietary supplements, it is necessary to consult a doctor, especially in the presence of chronic diseases or taking other drugs.
• Quality and safety: Choose dietary supplements from trusted manufacturers that guarantee the quality and safety of your products. Pay attention to the availability of quality certificates and the results of independent laboratory research.
• Dosage: Follow the recommended dosages indicated on the packaging. Do not exceed the recommended doses, as this can lead to undesirable side effects.
• Duration of admission: The effect of some dietary supplements may not appear immediately, but after several weeks or months of regular reception.
• Individual tolerance: The reaction to dietary supplements can be individual. Start with a small dose and gradually increase it to evaluate your tolerance.
• Side effects: Pay attention to possible side effects and stop taking dietary supplements if you have any undesirable reactions.
• Interaction with drugs: Some dietary supplements can interact with drugs. Be sure to inform your doctor about all the dietary supplements that you accept.
• Complex approach: Bades are only one of the tools for improving memory and attention. It is also important to lead a healthy lifestyle, eat right, regularly engage in physical exercises, spill out and manage stress.
• Realistic expectations: Do not expect dietary supplements instantly and completely solve all your problems with memory and attention. They can be a useful addition to an integrated approach, but do not replace full treatment in the presence of diseases.
• Composition: Carefully study the composition of the dietary supplement. Avoid products with artificial additives, dyes and preservatives.
• Output form: Choose a dietary supplement release form, which is most convenient for you (capsules, tablets, powder, liquid).
• Reviews: Read other people’s reviews about the dietary supplement to get an idea of ​​its effectiveness and possible side effects.

Part 4: Life and cognitive training to improve memory and attention

In addition to taking dietary supplements, there are many other ways to improve memory and attention:

• Healthy nutrition: Proper nutrition plays an important role in maintaining brain health and cognitive functions. Include products rich in antioxidants in your diet, omega-3 fatty acids, group B vitamins and other nutrients necessary for normal brain function.
  • Fruits and vegetables: Berries (blueberries, raspberries, strawberries), dark leafy vegetables (spinach, cabbage), broccoli, avocados, tomatoes.
  • Fat fish: Salmon, tuna, sardins, mackerel.
  • Nuts and seeds: Walnuts, almonds, flax seeds, chia seeds.
  • Whole grain products: Brown rice, oatmeal, film.
  • Eggs: Contain choline, important for memory and learning.
• Regular physical exercises: Physical exercises improve blood supply to the brain, contribute to the growth of new neurons and reduce stress. It is recommended to engage in moderate physical activity at least 30 minutes a day, most days of the week.
• Sufficient sleep: The lack of sleep disrupts the processes of memory consolidation and reduces concentration of attention. Try to sleep at least 7-8 hours a day.
• Stress management: Chronic stress negatively affects the brain. Find effective stress management, such as meditation, yoga, walking in nature or communication with friends and family.
• Cognitive training: Regular cognitive training can improve memory, attention and other cognitive functions.
  • Games for the brain: Sudoku, crosswords, puzzles, chess.
  • Studying new skills: Foreign language, musical instrument, programming.
  • Reading: Reading books and articles expands the vocabulary, improves memory and concentration of attention.
  • Meditation: Meditation helps improve attention, concentration and reduce stress.
  • Neurobics: «Gymnastics for the brain», including exercises that use different senses and stimulate the brain.
• Social interaction: Communication with friends and family, participation in social events and volunteering can improve cognitive functions and reduce the risk of dementia.
• Organization and planning: The use of organizers, lists of affairs and other tools for organizing your life can improve attention and concentration.
• Minimization of distracting factors: Create a calm and comfortable atmosphere for work and study to minimize distracting factors.
• Memorization techniques: The use of various memorization techniques, such as the method of associations, the method of places and acronymes, can improve memory.
• Regular breaks: Regular breaks during work or study can improve attention and concentration.

Part 5: Future research areas

Studies in the field of cognitive functions and dietary supplements continue, and in the future we can expect the emergence of new and more effective means to improve memory and attention. Some promising areas of research include:

• Studying the effect of intestinal microbioma on cognitive functions: The intestinal microbia plays an important role in the health of the brain, and its effect on cognitive functions is just beginning to be studied.
• Development of personalized approaches to improving cognitive functions: Given the individual characteristics of each person, you can develop personalized programs, including diet, physical exercises, cognitive training and dietary supplement, to achieve the maximum effect.
• The study of new nootropic substances: The search for new and more effective nootropic substances, both plant and synthetic origin, continues.
• Studying the influence of neuroplastics on cognitive functions: Neuroplasticity is the ability of the brain to change and adapt in response to experience. The study of neuroplastic mechanisms can help develop new strategies to improve cognitive functions.

It is important to remember that the information presented in this article is of an introductory nature and does not replace consultation with a specialist. The choice and use of dietary supplements to improve memory and attention should be carried out consciously and under the supervision of a doctor.