The best vitamins for students and schoolchildren to improve memory: Complete leadership
1. Introduction: Understanding the importance of nutrition for cognitive functions
Cognitive functions, especially memory, play a key role in the academic performance of students and schoolchildren. Successful training, memorization of information, concentration and rapid thinking – all this directly depends on the health of the brain. In the modern world, complete stress, overloads and not always balanced diet, the brain often does not receive the necessary nutrients. This can lead to a decrease in concentration, worsening memory, fatigue and, as a result, to a decrease in performance. Vitamins and minerals are essential trace elements that support the normal functioning of the brain and nervous system. A properly selected complex of vitamins can become an effective tool for improving memory, concentration and general cognitive health. In this article, we will examine in detail the best vitamins and nutrients necessary to support cognitive functions among students and schoolchildren, as well as analyze their role, sources and recommendations for use.
2. B vitamins B: Brain health foundation
B vitamins play a crucial role in the functioning of the nervous system and brain. They participate in the energy exchange, the synthesis of neurotransmitters and maintaining the health of nerve cells. B vitamins deficiency can lead to a deterioration in memory, a decrease in concentration and increased fatigue.
2.1. Vitamin B1 (thiamine): Energy for the brain
Tiamine is necessary for glucose metabolism, the main source of energy for the brain. It helps to turn carbohydrates into energy, which is used to maintain cognitive functions. Tiamine deficiency can lead to impaired memory, confusion of consciousness and difficulties with concentration.
- The role in improving memory: Improves cognitive functions and memory, especially with thiamine deficiency.
- Sources: Whole grains, legumes, nuts, seeds, pork.
- Recommendations for use: The daily dose for adolescents is 1.2 mg.
2.2. Vitamin B3 (niacin): protection of nerve cells
Niacin is involved in the energy exchange and synthesis of neurotransmitters, such as serotonin and dopamine, which play an important role in the regulation of mood and cognitive functions. It also has antioxidant properties, protecting the nerve cells from damage.
- The role in improving memory: Supports the normal function of the nervous system and can improve cognitive functions.
- Sources: Meat, fish, poultry, whole grains, peanuts.
- Recommendations for use: The daily dose for adolescents is 16 mg.
2.3. Vitamin B5 (pantothenic acid): Coenzyme A synthesis
Pantotenic acid is an important component of Coenzyme A, which plays a key role in the metabolism of carbohydrates, fats and proteins. He also participates in the synthesis of neurotransmitters, such as acetylcholine, which is important for memory and learning.
- The role in improving memory: Supports normal metabolism and synthesis of neurotransmitters necessary for cognitive functions.
- Sources: Meat, poultry, fish, eggs, mushrooms, avocados.
- Recommendations for use: The daily dose for adolescents is 5 mg.
2.4. Vitamin B6 (pyridoxin): Neurotransmitter synthesis
Pyridoxine is necessary for the synthesis of neurotransmitters, such as serotonin, dopamine and gamut, which play an important role in regulating mood, sleep and cognitive functions. It also participates in the metabolism of amino acids necessary for the construction of proteins in the brain.
- The role in improving memory: Supports the synthesis of neurotransmitters, improves mood and cognitive functions.
- Sources: Meat, poultry, fish, bananas, potatoes, chickpeas.
- Recommendations for use: The daily dose for adolescents is 1.3 mg.
2.5. Vitamin B9 (folic acid): health of the nervous system
Folic acid is necessary for the growth and development of cells, including nerve cells. It plays an important role in the synthesis of DNA and RNA, as well as in amino acid metabolism. Folic acid deficiency can lead to a deterioration in memory, depression and other neurological problems.
- The role in improving memory: Supports the health of the nervous system and can improve cognitive functions.
- Sources: Dark green leafy vegetables, legumes, oranges, enriched products.
- Recommendations for use: The daily dose for adolescents is 400 mcg.
2.6. Vitamin B12 (cobalamin): myelinization of nerve fibers
Cobalamin plays an important role in maintaining the health of nerve cells and myelinization of nerve fibers. Myelin is a fat shell that protects the nerve fibers and provides the rapid transmission of nerve impulses. Cobalamine deficiency can lead to a deterioration in memory, dementia and other neurological problems.
- The role in improving memory: Supports nerve cells and myelinization, improves cognitive functions.
- Sources: Meat, poultry, fish, eggs, dairy products. Vegetarians and vegans need to take additives with vitamin B12.
- Recommendations for use: The daily dose for adolescents is 2.4 μg.
3. Vitamin C: antioxidant brain protection
Vitamin C is a powerful antioxidant that protects brain cells from damage caused by free radicals. It also participates in the synthesis of collagen, which is necessary to maintain the structure and function of the brain. Vitamin C improves blood circulation in the brain and promotes the absorption of iron, which is also important for cognitive functions.
- The role in improving memory: Protects brain cells from damage, improves blood circulation and promotes iron absorption.
- Sources: Citrus fruits, berries, kiwi, pepper, broccoli.
- Recommendations for use: The daily dose for adolescents is 75 mg.
4. Vitamin D: Support for neurogenesis and cognitive functions
Vitamin D plays an important role in the development and functioning of the brain. It participates in neurogenesis (the formation of new nerve cells) and protects the nerve cells from damage. Vitamin D deficiency is associated with the deterioration of cognitive functions, depression and an increased risk of developing neurodegenerative diseases.
- The role in improving memory: It supports neurogenesis, protects nerve cells and improves cognitive functions.
- Sources: Sunlight, fatty fish, eggs, enriched products.
- Recommendations for use: The daily dose for adolescents is 600 IU (international units). In winter or with insufficient stay in the sun, it is recommended to take additives with vitamin D.
5. Vitamin E: Protection of cell membranes
Vitamin E is another powerful antioxidant that protects brain cells from damage caused by free radicals. It is especially important for the protection of cell membranes, which are rich in fat and exposed to oxidation. Vitamin E also improves blood circulation in the brain and helps the absorption of other vitamins and minerals.
- The role in improving memory: Protects cell membranes from damage, improves blood circulation and helps the absorption of other nutrients.
- Sources: Vegetable oils, nuts, seeds, green leafy vegetables.
- Recommendations for use: The daily dose for adolescents is 15 mg.
6. Minerals: necessary elements for cognitive health
In addition to vitamins, minerals also play an important role in maintaining cognitive functions. Some minerals, such as iron, zinc, magnesium and iodine, are especially important for the health of the brain and memory.
6.1. Iron: oxygen transport to the brain
Iron is necessary for transporting oxygen to the brain. Oxygen plays a key role in energy exchange and maintaining cognitive functions. Iron deficiency can lead to anemia, fatigue, a decrease in concentration and memory worsening.
- The role in improving memory: Provides the delivery of oxygen to the brain, improves energy metabolism and cognitive functions.
- Sources: Red meat, poultry, fish, legumes, dark green leafy vegetables, enriched products.
- Recommendations for use: The daily dose for adolescents is 11 mg for boys and 15 mg for girls.
6.2. Zinc: Sinaptic function support
Zinc plays an important role in the synaptic function and the transmission of nerve impulses. It also participates in the synthesis of DNA and RNA, as well as in protecting the brain cells from damage. Zinc deficiency can lead to a deterioration in memory, a decrease in concentration and other neurological problems.
- The role in improving memory: Supports the synaptic function and transmission of nerve impulses, improves cognitive functions.
- Sources: Meat, poultry, seafood, nuts, seeds, legumes.
- Recommendations for use: The daily dose for adolescents is 11 mg for boys and 9 mg for girls.
6.3. Magnesium: regulation of the nervous system
Magnesium plays an important role in the regulation of the nervous system and the transfer of nerve impulses. It also participates in the energy exchange and synthesis of DNA and RNA. Magnesium deficiency can lead to a deterioration in memory, anxiety, depression and other neurological problems.
- The role in improving memory: It regulates the nervous system and transmission of nerve impulses, improves cognitive functions and reduces anxiety.
- Sources: Dark green leafy vegetables, nuts, seeds, legumes, whole grains.
- Recommendations for use: The daily dose for adolescents is 410 mg for boys and 360 mg for girls.
6.4. Iodine: thyroid hormones synthesis
Iodine is necessary for the synthesis of thyroid hormones, which play an important role in the development and functioning of the brain. Iodine deficiency can lead to a deterioration in cognitive functions, developmental delay and other problems.
- The role in improving memory: Supports the synthesis of thyroid hormones necessary for the normal development and functioning of the brain.
- Sources: Iodized salt, seafood, dairy products.
- Recommendations for use: The daily dose for adolescents is 150 μg.
7. Omega-3 fatty acids: the most important fats for the brain
Omega-3 fatty acids, especially EPA (eicopascentacoic acid) and DHA (non-oxahexenoic acid), are important components of the cell membranes of the brain. They play a key role in the transmission of nerve impulses, neurogenesis and protection of nerve cells from damage. Omega-3 fatty acids also have anti-inflammatory properties that can protect the brain from inflammation.
- The role in improving memory: Improve nerve impulses, support neurogenesis, protect nerve cells and have anti -inflammatory properties.
- Sources: Fat fish (salmon, tuna, sardines), linen seed, chia seeds, walnuts.
- Recommendations for use: It is recommended to use at least 500 mg EPA and DHA per day.
8. Kholin: predecessor acetylcholine
Kholin is an important nutrient that is necessary for the synthesis of acetylcholine, neurotransmitter, which plays a key role in memory and training. It also participates in the formation of cell membranes and the transportation of fats.
- The role in improving memory: Supports the synthesis of acetylcholine necessary for memory and learning.
- Sources: Eggs, liver, meat, fish, legumes, broccoli.
- Recommendations for use: The daily dose for adolescents is 550 mg for boys and 400 mg for girls.
9. Antioxidants: brain protection from damage
In addition to vitamins C and E, other antioxidants, such as polyphenols, flavonoids and carotenoids, can also protect the brain from damage caused by free radicals. Free radicals are unstable molecules that can damage brain cells and lead to a deterioration in cognitive functions.
- The role in improving memory: Protect brain cells from damage caused by free radicals, improve cognitive functions.
- Sources: Berries, fruits, vegetables, green tea, dark chocolate.
- Recommendations for use: It is recommended to use a variety of products rich in antioxidants.
10. Plant additives to improve memory
Some plant additives, such as ginkgo biloba, ginseng and Bakop Monier, can have a positive effect on memory and cognitive functions.
10.1. Ginkgo biloba: improving blood circulation in the brain
Ginkgo biloba is a plant that improves blood circulation in the brain and protects the nerve cells from damage. It also has antioxidant properties. Studies have shown that ginkgo bilobe can improve memory, concentration and cognitive functions in older people and people with dementia.
- The role in improving memory: Improves blood circulation in the brain, protects nerve cells and has antioxidant properties.
- Recommendations for use: The dose is usually 120-240 mg per day. Before use, you need to consult a doctor.
10.2. Ginseng: increased energy and concentration
Ginseng is a plant that increases energy, improves concentration and reduces fatigue. It can also improve memory and cognitive functions.
- The role in improving memory: Increases energy, improves concentration and memory.
- Recommendations for use: The dose is usually 200-400 mg per day. Before use, you need to consult a doctor.
10.3. Bakop Monier: Improving memory and learning
Bakop Monier is a plant that improves memory, training and cognitive functions. It also has antioxidant and anti -inflammatory properties.
- The role in improving memory: Improves memory, training and cognitive functions.
- Recommendations for use: The dose is usually 300 mg per day. Before use, you need to consult a doctor.
11. Meding recommendations to improve memory
Proper nutrition plays a key role in maintaining cognitive functions. The following recommendations will help students and schoolchildren improve memory and concentration:
- A variety of nutrition: Use a variety of products from all groups to get all the necessary vitamins and minerals.
- Vegetables and fruits: Eat a lot of vegetables and fruits rich in vitamins, minerals and antioxidants.
- Whole grains: Choose whole grains instead of processed to get more fiber and vitamins of group B.
- Protein: Eas enough protein from meat, poultry, fish, eggs, legumes and nuts.
- Healthy fats: Include healthy fats in the diet, such as omega-3 fatty acids from fatty fish, nuts and seeds.
- Limit sugar and processed products: Limit the consumption of sugar, processed products and trans fats, which can negatively affect cognitive functions.
- Regular nutrition: Eat regularly and do not skip food meals.
- Sufficient amount of water: Drink enough water to maintain hydration and normal functioning of the brain.
12. Other factors affecting memory
In addition to nutrition, other factors can also affect memory and cognitive functions. These include:
- Dream: A sufficient amount of sleep is necessary for consolidating memory and restoration of the brain.
- Physical activity: Regular physical activity improves blood circulation in the brain and promotes neurogenesis.
- Stress: Chronic stress can negatively affect memory and cognitive functions.
- Cognitive training: Regular cognitive training, such as the solution of puzzles, reading and studying the new, can improve memory and cognitive functions.
- Social activity: Maintaining social ties and active communication can improve cognitive functions and reduce the risk of dementia.
13. Consultation with a doctor
Before taking any vitamins or additives, it is necessary to consult a doctor or nutritionist. They will help to determine your individual needs and choose the right set of vitamins and minerals. It is especially important to consult a doctor if you have any chronic diseases or take any medicine.
14. Choosing the right additives
When choosing vitamins and additives, it is important to pay attention to the quality of the product and the reputation of the manufacturer. Choose additives that have undergone independent check and certification. Also pay attention to the composition and dosage. Avoid additives containing artificial dyes, flavors and preservatives.
15. Conclusion: investment in the future through food
Maintaining cognitive functions among students and schoolchildren is an investment in their future. Proper nutrition, rich in vitamins, minerals and other nutrients, plays a key role in improving memory, concentration and general cognitive health. Following the recommendations given in this article, you can help your children and yourself achieve academic success and maintain brain health for many years. Remember that nutrition is only one of the factors affecting memory and cognitive functions. It is also important to pay attention to sleep, physical activity, stress management and cognitive training. A comprehensive approach to health will allow you to reveal your cognitive potential as much as possible.