The influence of vitamins on long -term memory

The influence of vitamins on long -term memory: deep analysis

Chapter 1: Long -term memory: fundamental principles and processes

1. 1 Definition and types of long -term memory: Long -term memory (DP) is a cognitive system responsible for storing information for a long time, from several minutes to all life. It differs significantly from short -term (operational) memory, which has a limited container and stores information temporarily. DP is divided into several main types:

   • Declarative (obvious) memory: Contains consciously remembered facts and events. Divided into:

     • Episodic memory: It stores personal experiences and events associated with a certain time and place (for example, memories of the first day at school).
     • Semantic memory: It stores general knowledge about the world, the facts, concepts and meanings of words (for example, the capital of France – Paris).

   • Non -coolate (implicit) memory: Contains skills, habits and conditional reflexes that do not require conscious recall. Divided into:

     • Procedure memory: It stores skills and skills acquired through practice (for example, cycling, playing a musical instrument).
     • Price: The influence of previous experience on subsequent perception or reaction.
     • Classic determination: The formation of associations between stimuli and reactions (for example, a reaction of fear to a certain sound after an unpleasant event).

2. 2 Neurobiological mechanisms for the formation and consolidation of long -term memory: The formation of DP is a complex process that includes several stages and various brain structures.

   • Coding: Convert information into a form suitable for storage in the brain. Depends on the attention, emotional significance and degree of information processing.
   • Consolidation: The process of stabilizing the trace of memory, turning it from a fragile state into a sustainable one. Distinguish:
     • Sinaptic consolidation: It occurs within a few hours after coding, includes changes in the synaptic power between neurons.
     • System consolidation: It occurs within a few weeks or months, includes the transfer of information from the hippocampus to the cerebral cortex.
   • Storage: Preservation of encoded and consolidated information in the brain.
   • Extraction: Restoring stored information if necessary.

   Key brain structures involved in the formation and consolidation of DP:

   • Hippocampus: He plays a critical role in the formation of new declarative memories and spatial orientation. Participates in the consolidation of memories, especially in the early stages.
   • Amygdala: Creates emotions and gives emotional coloring to memories, enhancing their memorization.
   • Prefrontal bark: Is responsible for working memory, planning, decision -making and organization of information, affecting the effectiveness of coding and extracting memories.
   • Cerebral cortex: It stores long -term memories after their consolidation, specializing in various types of information (for example, visual cortex – for visual memories, the auditory bark for auditory memories).
   • Cerebellum: He plays a role in the formation of procedural memory and coordination of movements.

3. 3 Factors affecting long -term memory: Many factors affect the effectiveness of the formation, consolidation and extraction of DP.

   • Age: With age, there is a decrease in cognitive functions, including memory. This is due to changes in the brain, such as a decrease in the volume of the hippocampus, a decrease in neurogenesis and a deterioration in synaptic plasticity.
   • Genetics: A genetic predisposition plays a role in determining cognitive abilities, including memory.
   • Education and intellectual activity: Constant training and mental activity contribute to maintaining a cognitive reserve and slow down the age -related decrease in memory.
   • Health status: Chronic diseases, such as cardiovascular diseases, diabetes, depression and Alzheimer’s disease, can negatively affect memory.
   • Stress and anxiety: Chronic stress can damage the hippocampus and worsen memory.
   • Dream: The lack of sleep disrupts the consolidation of the memories and worsens cognitive functions.
   • Nutrition: The lack of certain nutrients, including vitamins, can negatively affect memory.

Chapter 2: Vitamins and their role in the functioning of the brain

1. 1 Review of the main vitamins and their functions in the body: Vitamins are organic compounds necessary for the normal functioning of the body. They are not produced by the body in sufficient quantities and should come with food or in the form of additives. Vitamins are involved in many biochemical processes, including energy metabolism, synthesis of neurotransmitters, cell protection from oxidative stress and maintaining the structure of the brain.

   • B vitamins B: They play a key role in the energy exchange, the functioning of the nervous system and the synthesis of neuroporters.
   • Vitamin C: A powerful antioxidant protects cells from damage by free radicals and is involved in the synthesis of the collagen necessary to maintain the structure of the brain.
   • Vitamin D: It is important for the health of bones, the immune system and functioning of the brain. Participates in the regulation of the expression of genes associated with cognitive functions.
   • Vitamin E: Antioxidant, protects cell membranes from damage by free radicals.
   • Vitamin A: It is important for vision, immune system and cell growth. Participates in the regulation of expression of genes and brain development.
   • Vitamin K: It is necessary for coagulation of blood and bone health. It can also play a role in the functioning of the brain.

2. 2 The mechanisms of the effects of vitamins on the brain: Vitamins affect the brain in various ways, including:

   • Participation in the synthesis of neurotransmitters: Some vitamins (for example, B vitamins) are necessary for the synthesis of neurotransmitters, such as acetylcholine, dopamine, serotonin and gamut, which play a key role in transmitting nerve impulses and regulation of mood, attention and memory.
   • Antioxidant Protection: Vitamins C and E are powerful antioxidants that protect brain cells from damage to free radicals. Oxidative stress can damage neurons and worsen cognitive functions.
   • Improving blood circulation: Some vitamins (for example, vitamin B3) can improve blood circulation in the brain, ensuring oxygen and nutrients to neurons.
   • Maintaining the structure of the brain: Vitamins are involved in the synthesis of the structural components of the brain, such as myelin, which isolates the nerve fibers and provides the rapid transmission of nerve impulses.
   • Gene expression regulation: Some vitamins (for example, vitamins A and D) can regulate the expression of genes associated with cognitive functions, such as genes involved in synaptic plasticity and neurogenesis.

3. 3 Vitamin deficiency and its consequences for cognitive functions: The deficiency of certain vitamins can negatively affect cognitive functions, including memory, attention and executive functions.

   • B vitamins deficiency: It can lead to fatigue, depression, irritability, worsening memory and cognitive functions. Vitamin B12 deficiency is especially dangerous, as it can cause irreversible damage to the nervous system.
   • Vitamin C deficiency: It can lead to fatigue, weakness, deterioration of immunity and cognitive functions.
   • Vitamin D deficiency: Associated with an increased risk of depression, cognitive disorders and dementia.
   • Vitamin Deficit E: It can lead to damage to nerve cells and deterioration of cognitive functions.

Chapter 3: Vitamins and long -term memory: Scientific research

1. 1 B vitamins and long -term memory: B vitamins, especially B1, B6, B9 (folic acid) and B12, play an important role in the functioning of the brain and can affect long -term memory.

   • Vitamin B1 (TIAMIN): It is necessary for glucose metabolism, the main source of energy for the brain. Tiamin deficiency can lead to Vernika-Korsakov syndrome, characterized by severe memory disorders, especially anterograd amnesia (inability to form new memories). Studies show that the intake of thiamine can improve cognitive functions in people with a deficiency of this vitamin.
   • Vitamin B6 (Pyridoxin): Participates in the synthesis of neurotransmitters, such as serotonin, dopamine and GABA, which play an important role in the regulation of mood, attention and memory. Some studies show that taking vitamin B6 can improve memory in the elderly.
   • Vitamin B9 (folic acid): It is necessary for dividing cells and DNA synthesis. Folic acid deficiency can lead to an increase in the level of homocysteine, amino acids associated with an increased risk of cardiovascular diseases and cognitive disorders. Studies show that taking folic acid can improve memory and cognitive functions in people with a deficiency of this vitamin.
   • Vitamin B12 (cobalamin): It is necessary to maintain the health of nerve cells and the synthesis of myelin. Vitamin B12 deficiency can lead to neurological disorders, including memory deterioration, dementia and depression. Studies show that the intake of vitamin B12 can improve cognitive functions in people with a deficiency of this vitamin, especially in the elderly. Meta analysis showed that vitamin B12 additives do not improve cognitive functions in people without deficiency.

2. 2 Vitamin C and long -term memory: Vitamin C is a powerful antioxidant that protects brain cells from damage by free radicals. Studies show that people with a higher level of vitamin C in the blood have a better cognitive function and less risk of dementia. Vitamin C is also involved in the synthesis of collagen necessary to maintain the structure of the brain. Some animal studies show that vitamin C can improve memory and training. However, additional studies in humans are needed to confirm these results.

3. 3 Vitamin D and long -term memory: Vitamin D is important for the health of bones, the immune system and functioning of the brain. Vitamin D receptors are found in various areas of the brain, including hippocampus and prefrontal bark, which play an important role in memory and cognitive functions. Studies show that vitamin D deficiency is associated with an increased risk of depression, cognitive disorders and dementia. Some studies show that vitamin D intake can improve cognitive functions in people with a deficiency of this vitamin, especially in the elderly. Meta-analysis showed that vitamin D additives can improve cognitive functions in people with deficiency and do not improve in people without deficiency.

4. 4 Vitamin E and long -term memory: Vitamin E is an antioxidant that protects cell membranes from damage to free radicals. Studies show that vitamin E can slow down the progression of Alzheimer’s disease. However, studies on the influence of vitamin E in memory in healthy people are given by conflicting results. Some studies show that vitamin E intake can improve memory in the elderly, while other studies do not find any connection. High doses of vitamin E can be dangerous and associated with an increased risk of bleeding.

5. 5 Other vitamins and long -term memory:

   • Vitamin A: It is important for vision, immune system and cell growth. Studies show that vitamin A deficiency can negatively affect cognitive functions. However, additional studies are needed to determine the influence of vitamin A on long -term memory.
   • Vitamin K: It is necessary for coagulation of blood and bone health. Some studies show that vitamin K can play a role in the functioning of the brain and protect against cognitive disorders. Additional studies are needed to confirm these results.

Chapter 4: Recommendations for the consumption of vitamins to maintain long -term memory

1. 1 Recommended daily doses of vitamins: Recommended daily doses (RSD) of vitamins depend on age, gender, health status and other factors. It is important to adhere to the RSD in order to avoid a deficiency or excess of vitamins.

   • Vitamin B1: 1.2 mg for men, 1.1 mg for women.
   • Vitamin B6: 1.3 mg for adults under 50 years old, 1.7 mg for men over 50 years old, 1.5 mg for women over 50.
   • Vitamin B9 (folic acid): 400 mcg for adults.
   • Vitamin B12: 2.4 μg for adults.
   • Vitamin C: 90 mg for men, 75 mg for women.
   • Vitamin D: 600 IU for adults under 70 years old, 800 IU for adults over 70 years old.
   • Vitamin E: 15 mg for adults.
   • Vitamin A: 900 mcg for men, 700 mcg for women.
   • Vitamin K: 120 μg for men, 90 μg for women.

2. 2 Sources of vitamins in food: The best way to get vitamins is to eat a variety of and balanced foods rich in fruits, vegetables, whole grains, low -fat meat and fish.

   • B vitamins B: Whole grains, meat, fish, eggs, dairy products, legumes, green leafy vegetables.
   • Vitamin C: Citrus fruits, berries, pepper, broccoli, spinach.
   • Vitamin D: Bold fish (salmon, tuna, sardines), egg yolks, enriched products (milk, juice).
   • Vitamin E: Vegetable oils, nuts, seeds, avocados, green leafy vegetables.
   • Vitamin A: Liver, carrots, sweet potatoes, spinach, broccoli.
   • Vitamin K: Green leaf vegetables (spinach, cabbage, broccoli), vegetable oils.

3. 3 Vitamin additives: when they are necessary and how to choose the right thing: Vitamin additives can be useful in cases where it is impossible to get a sufficient amount of vitamins with food, for example, with a deficiency of vitamins, certain diseases or in old age. However, before taking vitamin additives, you need to consult a doctor to determine which vitamins you need and in what dosage.

   • Choose quality additives: Look for additives from well -known manufacturers that have undergone independent testing for cleanliness and efficiency.
   • Pay attention to the form of vitamin: Some forms of vitamins are better absorbed than others. For example, methyl-kobalamin is a more bio-access form of vitamin B12 than cyanocobalamin.
   • Avoid excessive doses: Take vitamins in accordance with the recommended doses. Excess of some vitamins can be harmful to health.
   • Consider drug interaction: Some vitamins can interact with drugs. Tell your doctor about all the vitamin additives that you accept.

Chapter 5: Other factors affecting long -term memory, in addition to vitamins

1. 1 The role of physical activity: Regular physical activity improves blood circulation in the brain, stimulates neurogenesis (the formation of new neurons) and improves cognitive functions, including memory. Studies show that physical exercises can slow down an age -related decrease in memory and reduce the risk of dementia.

2. 2 The influence of cognitive activity: Permanent training, solids, reading and other types of mental activity help to maintain a cognitive reserve and slow down the age -related decrease in memory. Cognitive activity stimulates the formation of new synapses (connections between neurons) and strengthens existing connections.

3. 3 The value of quality sleep: Dream plays a critical role in the consolidation of memories. During sleep, the brain processes and saves information received during the day. The lack of sleep disrupts the consolidation of the memories and worsens cognitive functions.

4. 4 Stress management: Chronic stress can damage the hippocampus and worsen memory. It is important to learn how to manage stress using various methods such as meditation, yoga, breathing exercises and communication with loved ones.

5. 5 Social activity: Maintaining social ties and participation in public life stimulate the brain and help maintain cognitive functions. Social interaction contributes to the development of neurotransmitters, such as oxytocin, which improve mood and cognitive functions.

Chapter 6: Prospects for research in vitamins and long -term memory

1. 1 The need for further research: Despite the fact that studies show the relationship between vitamins and long -term memory, additional research is needed to confirm these results and determine the optimal doses and combinations of vitamins to maintain cognitive health.

2. 2 Studying the mechanisms of exposure to vitamins on the brain: It is necessary to study the mechanisms more deeply by which vitamins affect the brain, including their role in the synthesis of neurotransmitters, antioxidant protection, regulation of genes and neurogenesis expression.

3. 3 Development of personalized nutrition approaches: In the future, it is possible to develop personalized nutrition approaches that take into account genetic characteristics, age, health status and other factors to optimize cognitive functions and maintain long -term memory.

4. 4 Studies of the influence of vitamins on the prevention of dementia: It is necessary to conduct studies aimed at studying the effects of vitamins on the prevention of dementia, including Alzheimer’s disease.

5. 5 Using new technologies in research: The use of new technologies, such as neuroimaging and genomic, can help better understand the effect of vitamins on the brain and develop more effective strategies to maintain cognitive health.