What dietary supplements will help improve memory and avoid forgetfulness

What dietary supplements will help improve memory and avoid forgetfulness

I. Introduction: an epidemic of forgetfulness in the modern world

The modern world, characterized by a constant stream of information, multitasking and a high level of stress, makes increased requirements for cognitive functions, especially in memory. For forgetfulness, distraction and difficulties with concentration become increasingly common problems that affect people of all ages. While a healthy lifestyle, full nutrition and regular physical exercises are the cornerstone of cognitive health, biologically active additives (dietary supplements) can serve as a valuable addition to an integrated approach to improving memory and preventing forgetfulness.

II. The main reasons for the deterioration of memory and forgetfulness

Before considering specific dietary supplements, it is important to understand the main factors that contribute to the deterioration of memory and forgetfulness. These factors can be divided into several categories:

• Age changes: With age, a natural decrease in cognitive functions occurs, including memory. This is due to a decrease in brain volume, a decrease in blood supply, the accumulation of free radicals and a change in neurotransmitter activity.
• Stress and anxiety: Chronic stress and anxiety have a destructive effect on the brain, disrupting the functioning of the hippocampus (the area of ​​the brain responsible for the formation of new memories) and worsening cognitive functions.
• Lack of sleep: The lack of sleep and sleep disturbance negatively affect the consolidation of memory, the process by which short -term memories are converted into long -term ones.
• Inal meals: The deficiency of certain nutrients, such as B vitamins, omega-3 fatty acids and antioxidants, can worsen the brain and contribute to forgetfulness.
• Chronic diseases: Some chronic diseases, such as diabetes, cardiovascular diseases and depression, can negatively affect cognitive functions.
• Taking drugs: Some drugs, such as antidepressants, antihistamines and sleeping pills, can cause side effects that affect memory and concentration.
• Alcohol abuse and drugs: Excessive use of alcohol and drugs harms the brain and can lead to long -term cognitive disorders.
• Low physical activity: Regular physical exercises improve the blood supply to the brain and stimulate the growth of new neurons, which helps to improve memory and cognitive functions.
• Insufficient brain stimulation: The lack of intellectual activity, such as reading, solving puzzles and studying a new one, can lead to a decrease in cognitive reserves and an increase in the risk of forgetfulness.

III. Dietary supplements that help improve memory and prevent forgetfulness

There is a wide range of dietary supplements, which, as shown, have the potential for improving memory and cognitive functions. It is important to note that the effectiveness of dietary supplements can vary depending on the individual characteristics of the body, dosage and duration of administration. Before taking any dietary supplements, it is recommended to consult a doctor.

1. Omega-3 fatty acids:

• The mechanism of action: Omega-3 fatty acids, especially EPA (eicopascentachaneic acid) and DHA (non-posagexaic acid), are important structural components of the cell membranes of the brain. They improve the flexibility of cell membranes, contribute to neurotransmission and reduce inflammation in the brain. DHA is especially important for the health of the brain, since it makes up a significant part of the gray substance of the brain.
• Scientific data: Numerous studies have shown that the intake of omega-3 fatty acids can improve memory, attention and speed of information processing, especially in older people and people with cognitive disorders.
• Sources: Fish oil, crooked oil, linseed oil, chia seeds, walnuts.
• Recommended dosage: 1-3 grams per day containing EPA and DHA.

2. B vitamins B:

• The mechanism of action: Group B vitamins, especially B1 (thiamine), B6 ​​(pyridoxine), B9 (folic acid) and B12 (cobalamin), play an important role in the metabolism of the brain, neurotransmission and synthesis of neurotransmitters. They are also necessary for the production of energy in the brain and protecting nerve cells from damage.
• Scientific data: The deficiency of group B vitamins is associated with memory deterioration, cognitive impairment and increased risk of dementia. B vitamins adds cognitive functions, especially in people with a deficiency of these vitamins.
• Sources: Meat, fish, eggs, dairy products, whole grain products, green leafy vegetables.
• Recommended dosage: Depending on the specific vitamin and individual needs. A complex of B vitamins is usually a good choice.

3. Coenzim Q10 (COQ10):

• The mechanism of action: COQ10 is an antioxidant that plays an important role in the production of energy in cells, including brain cells. It protects brain cells from damage caused by free radicals, and improves their functioning.
• Scientific data: Studies have shown that COQ10 can improve cognitive functions, especially in people with neurodegenerative diseases, such as Parkinson’s disease and Alzheimer’s disease.
• Sources: Meat, fish, poultry, vegetable oils, nuts.
• Recommended dosage: 100-300 mg per day.

4. Creatine:

• The mechanism of action: Creatine is an amino acid that plays an important role in the energy metabolism of the brain. It increases the level of phosphocratin in the brain, which is a source of energy for brain cells.
• Scientific data: Studies have shown that creatine can improve the memory, attention and speed of information processing, especially among vegetarians and vegans, which usually have lower levels of creatine in the brain.
• Sources: Meat, fish.
• Recommended dosage: 3-5 grams per day.

5..

• The mechanism of action: Phospatylserin is phospholipid, which is an important component of cell membranes of the brain. It improves the flexibility of cell membranes, promotes neurotransmissia and protects the nerve cells from damage.
• Scientific data: Studies have shown that phosphatidylserin can improve memory, attention and cognitive functions, especially in older people and people with cognitive impairment.
• Sources: Soy, lecithin, fish, meat.
• Recommended dosage: 100-300 mg per day.

6. Bakopa Monnieri:

• The mechanism of action: Bakop Monieri is an Ayurvedic plant that has antioxidant and anti -inflammatory properties. It improves blood supply to the brain, protects the nerve cells from damage and promotes neurotransmission.
• Scientific data: Studies have shown that Monieri Bakop can improve the memory, attention and speed of information processing, especially in older people and people with cognitive impairment.
• Sources: Bakop Monieri plant extract.
• Recommended dosage: 300-450 mg per day of standardized extract.

7. Ginkgo biloba (Ginkgo Biloba):

• The mechanism of action: Ginkgo biloba is a plant that has antioxidant and anti -inflammatory properties. It improves blood supply to the brain, protects the nerve cells from damage and promotes neurotransmission.
• Scientific data: Studies have shown that ginkgo bilobe can improve the memory, attention and speed of information processing, especially in older people and people with cognitive disorders.
• Sources: Ginkgo biloba plant extract.
• Recommended dosage: 120-240 mg per day of standardized extract.

8. Ginseng (Ginseng):

• The mechanism of action: Ginseng is an adaptogenic plant that helps the body cope with stress. It improves blood supply to the brain, protects the nerve cells from damage and increases the level of energy.
• Scientific data: Studies have shown that ginseng can improve the memory, attention and speed of information processing, especially in people experiencing stress and fatigue.
• Sources: Ginseng root extract.
• Recommended dosage: 200-400 mg per day of standardized extract.

9. L-theanine:

• The mechanism of action: L-theanine is an amino acid that is contained in green tea. It has a relaxing effect, reduces anxiety and improves concentration. It also increases the level of neurotransmitters, such as dopamine and serotonin.
• Scientific data: Studies have shown that L-theanine can improve attention, concentration and cognitive functions, especially in combination with caffeine.
• Sources: Green tea, L-dean extract.
• Recommended dosage: 100-200 mg per day.

10. Curcumin:

• The mechanism of action: Kurkumin is an active connection contained in turmeric. It has powerful antioxidant and anti -inflammatory properties. It protects brain cells from damage, reduces inflammation and can even stimulate the growth of new neurons.
• Scientific data: Studies have shown that Kurkumin can improve memory, attention and cognitive functions, especially in people with Alzheimer’s disease.
• Sources: Turmeric, curcumin extract.
• Recommended dosage: 500-2000 mg per day of standardized extract with increased bioavailability (for example, in combination with piperin).

11. DMAE (dimethylaminoethanol):

• The mechanism of action: DMAE is an organic compound that is considered the predecessor of acetylcholine, neurotransmitter, which plays an important role in memory and training. It is believed that DMAE increases the level of acetylcholine in the brain, thereby improving cognitive functions.
• Scientific data: Although DMAE studies are limited, some studies show that it can improve attention, concentration and memory.
• Sources: Fish, seafood, dietary supplements.
• Recommended dosage: 100-500 mg per day.

12. Piracetam and other nootropics:

• The mechanism of action: Piracetam is one of the first nootropics, drugs that improve cognitive functions. It is believed that it improves blood supply to the brain, increases metabolism and protects the nerve cells from damage.
• Scientific data: Some studies show that piracetam can improve memory, attention and cognitive functions, especially in people with cognitive impairment.
• Sources: Pharmaceuticals (a prescription required).
• Recommended dosage: Depends on the specific drug and is prescribed by the doctor.
• Important: Nootropics should be taken only as prescribed by a doctor.

IV. Synergetic effect: a combination of dietary supplements for the maximum effect

Instead of relying on one dietary supplement, often more effectively combine several dietary supplements that act synergically, enhancing each other’s effects. For example:

• Omega-3 fatty acids + phosphatidylserin: This combination improves the structure and function of the cell membranes of the brain, contributing to neurotransmission and the protection of nerve cells.
• Vitamins of group B + L-theanine: This combination improves the energy metabolism of the brain, reduces anxiety and improves concentration.
• Kurkumin + Piperin: Piperin contained in black peppers significantly increases the bioavailability of curcumin, allowing the body to better absorb and use it.
• Ginkgo biloba + ginseng: This combination improves blood supply to the brain, protects the nerve cells from damage and increases the level of energy.

V. The importance of a healthy lifestyle to improve memory and prevent forgetfulness

Bades can be a useful addition to an integrated approach to improving memory and preventing forgetfulness, but they are not a replacement for a healthy lifestyle. It is important to adhere to the following recommendations:

• Proper nutrition: Use a variety of foods rich in nutrients, including fruits, vegetables, whole grain products, low -fat meat, fish and healthy fats.
• Regular physical exercises: Do physical exercises for at least 30 minutes a day of most days of the week. Physical exercises improve the blood supply to the brain and stimulate the growth of new neurons.
• Sufficient sleep: Try to sleep at least 7-8 hours a day. Sleep is necessary for the consolidation of memory and restoration of cognitive functions.
• Stress management: Find healthy ways to cope with stress, such as meditation, yoga, walking in nature or communication with friends and relatives.
• Intellectual activity: Spended intellectual activity, such as reading, solving puzzles, studying the new and communication with interesting people.
• Social activity: Support social activity and communication with friends and relatives. Social activity stimulates the brain and helps maintain cognitive functions.
• Refusal of bad habits: Limit alcohol use and give up smoking.
• Regular medical examinations: Pass regular medical examinations to identify and treat any diseases that can negatively affect cognitive functions.

VI. Cautions and contraindications

Before taking any dietary supplements, you need to consult a doctor, especially if you have any chronic diseases or take any drugs. Some dietary supplements can interact with drugs or have contraindications for certain diseases.

• Pregnancy and breastfeeding: It is not recommended to take dietary supplements without consulting a doctor during pregnancy and breastfeeding.
• Allergies: If you have an allergy to any products or plants, be careful when taking dietary supplements containing these ingredients.
• Bleeding: Some dietary supplements, such as ginkgo biloba and omega-3 fatty acids, can dilute blood and increase the risk of bleeding.
• Problems with the gastrointestinal tract: Some dietary supplements can cause side effects from the gastrointestinal tract, such as nausea, diarrhea or constipation.
• Interaction with drugs: Some dietary supplements can interact with drugs by changing their effectiveness or increasing the risk of side effects.

VII. Conclusion: an individual approach to improving memory and cognitive functions

Improving memory and preventing forgetfulness is a comprehensive process that requires an individual approach. Bades can be a valuable addition to a healthy lifestyle, but they are not a panacea. It is important to remember that the effectiveness of dietary supplements can vary depending on the individual characteristics of the body, dosage and duration of administration. Before taking any dietary supplements, it is recommended to consult a doctor. The combination of proper nutrition, regular physical exercises, sufficient sleep, stress management, intellectual activity and, if necessary, dietary supplements can help improve memory and cognitive functions, and also avoid forgetfulness for many years. It is important to remember that a long -term improvement in memory and cognitive functions requires constant efforts and commitment to a healthy lifestyle. You should not expect instant results from taking dietary supplements, but with the right approach and sequence, significant improvements in the brain can be achieved.