Vitamins for memory: I improve cognitive functions

Posted on by

Vitamins for memory: I improve cognitive functions

Section 1: Introduction to cognitive functions and memory

  1. Determination of cognitive functions:

    Cognitive functions are a complex of mental processes that allow us to perceive, process, store and use information. They include attention, memory, language, perception, thinking, reasoning, solving problems and executive functions (planning, organization, control). The effectiveness of cognitive functions directly affects our ability to learn, adapt to new situations and interact with the outside world.

    • Attention: The ability to concentrate on a specific task or stimulus, ignoring distracting factors. There are sustainable attention (prolonged concentration), selective attention (selection of important information) and divided attention (performing several tasks at the same time).
    • Memory: The storage and extraction system of information. It includes short -term memory (holding information for a short period), working memory (manipulation of information in short -term memory) and long -term memory (storage of information for a long period). Long -term memory is divided into declarative (facts and events) and procedural (skills and habits).
    • Language: The ability to understand and use speech, as well as read and write. It includes phonetics (sounds of the language), morphology (word structure), syntax (rules for constructing sentences) and semantics (meaning of words and sentences).
    • Perception: The process of organization and interpretation of sensory information coming from the senses. It includes vision, hearing, smell, taste and touch.
    • Thinking: The process of forming ideas, solving problems and making decisions. It includes logical thinking, critical thinking, creative thinking and abstract thinking.
    • Reasoning: The ability to draw conclusions and build logical arguments.
    • Problem solution: The ability to find solutions to complex problems.
    • Executive functions: A complex of cognitive processes that allow us to plan, organize, control and regulate our behavior.

  2. The role of memory in cognitive functions:

    Memory is a fundamental component of cognitive functions. Without effective memory, teaching, making solutions, solving problems or even understanding of the language. Memory serves as a repository of knowledge, skills and experience that we use for navigation in the world around him.

    • Relationship with training: New knowledge and skills cannot be learned without effective memory. The information must be encoded, saved and extracted for subsequent use.
    • Influence on decision -making: Our past experiments, stored in memory, affect our solutions. We use memories of past successes and failures to evaluate the risks and benefits of various options.
    • The need for solving problems: Solving problems often requires access to information stored in memory. We use our knowledge and experience to determine the problem, develop solutions and evaluate their effectiveness.
    • Supporting the understanding of the language: Understanding speech requires immediate memorization and processing of words and sentences. We use our memory to connect new words with their meanings and integrate them into the context of the sentence.

  3. Types of memory and their features:

    • Sensory memory: Short -term retention of sensory information (visual, auditory, tactile). A fraction of a second lasts and allows us to perceive the world around us as a continuous stream.
    • Short -term memory (KVP): Holding information for a short period of time (usually up to 30 seconds). It has a limited volume (about 7 ± 2 information elements).
    • Working memory: An active system that allows us to manipulate information stored in short -term memory. Used to solve problems, planning and understanding of speech.
    • Long -term memory (FEP): Storage of information for a long period of time (from several minutes to all life). Divided into:
      • Declarative (obvious) memory: It stores the facts and events that we can consciously recall.
        • Episodic memory: It stores memories of specific events and experiences.
        • Semantic memory: It stores general knowledge about the world, facts and concepts.
      • Procedure (implicit) memory: It stores skills and habits that we perform automatically, without conscious effort (for example, cycling, playing a musical instrument).

  4. Factors affecting cognitive functions and memory:

    Cognitive functions and memory are affected by many factors, both internal and external. Understanding these factors allows you to take steps to maintain and improve cognitive health.

    • Age: With age, cognitive functions, including memory, can worsen. This is due to changes in the structure and function of the brain.
    • Genetics: A genetic predisposition plays a role in the development of cognitive functions and the risk of developing cognitive impairment.
    • Life: Improper nutrition, lack of physical activity, smoking, alcohol abuse and insufficient sleep can negatively affect cognitive functions.
    • Stress: Chronic stress can damage brain cells and worsen cognitive functions, especially memory and attention.
    • Diseases: Some diseases, such as Alzheimer’s disease, Parkinson’s disease, stroke, depression and anxiety disorders, can cause cognitive impairment.
    • Medicines: Some drugs can have side effects on cognitive functions.
    • Head injuries: Head injuries can lead to cognitive impairment, including problems with memory, attention and performing functions.
    • Nutrition: The lack of certain nutrients, such as vitamins and minerals, can negatively affect cognitive functions.
    • Cognitive stimulation: The absence of cognitive stimulation (for example, reading, training, solid solutions) can contribute to the deterioration of cognitive functions.
    • Social activity: Limited social activity can increase the risk of cognitive disorders.

Section 2: Vitamins and their role in maintaining cognitive functions

  1. Review of the most important vitamins for the brain:

    Some vitamins play a key role in maintaining brain health and optimal cognitive function. They participate in various processes necessary for the functioning of the nervous system, such as the formation of neurotransmitters, protecting cells from damage and providing energy.

    • B vitamins B: This group includes vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 ​​(pyridoxin), B7 (biotin), B9 (folic acid) and B12 (cobalamin). They play an important role in the metabolism of energy, the formation of neurotransmitters and maintaining the health of the nervous system.
    • Vitamin C (ascorbic acid): A powerful antioxidant that protects brain cells from damage caused by free radicals. It also participates in the synthesis of neurotransmitters and improves cognitive functions.
    • Vitamin D (calciferol): He plays a role in the development and functioning of the brain. Vitamin D deficiency is associated with an increased risk of cognitive impairment.
    • Vitamin E (Tokoferol): Another powerful antioxidant that protects brain cells from damage. It can also improve cognitive functions and slow down the progression of age -related cognitive changes.
    • Vitamin K: It is necessary for the synthesis of certain proteins, which are important to the health of the brain and cognitive function.

  2. B vitamins B: action mechanisms and advantages for memory

    B vitamins are a group of water -soluble vitamins that play a vital role in maintaining the health of the nervous system and cognitive functions. Each B vitamin performs its unique functions, but they work synergically to maintain the optimal functioning of the brain.

    • Vitamin B1 (TIAMIN):

      • The mechanism of action: Tiamine is a coherent in carbohydrate metabolism, which provides the brain with energy. It also participates in the synthesis of acetylcholine, neurotransmitter, important for memory and learning.
      • Advantages for memory: Tiamin deficiency can lead to a deterioration in memory, confusion of consciousness and vernik-Korsakov syndrome, severe cognitive disorder. Sufficient consumption of thiamine can improve memory and cognitive functions, especially in people with deficiency.
      • Sources: Whole grains, legumes, nuts, seeds, pork.

    • Vitamin B2 (Riboflavin):

      • The mechanism of action: Riboflavin is a coherent in the metabolism of energy and is involved in the antioxidant protection of brain cells.
      • Advantages for memory: Riboflavin can protect brain cells from damage caused by free radicals, and improve cognitive functions.
      • Sources: Dairy products, eggs, meat, green leafy vegetables, enriched cereals.

    • Vitamin B3 (Niacin):

      • The mechanism of action: Niacin is involved in the metabolism of energy and plays a role in the functioning of the nervous system. It can also improve blood circulation in the brain.
      • Advantages for memory: Niacin deficiency can lead to Pellagra, a disease that causes cognitive impairment. Enough consumption of niacin can improve memory and cognitive functions.
      • Sources: Meat, fish, poultry, nuts, seeds, whole grains.

    • Vitamin B5 (pantotenic acid):

      • The mechanism of action: Pantotenic acid is necessary for the synthesis of coherent A, which plays a key role in the metabolism of energy and the formation of neurotransmitters, including acetylcholine.
      • Advantages for memory: Pantotenic acid can improve cognitive functions, especially memory and attention.
      • Sources: Widely distributed in food, especially in meat, eggs, milk, vegetables and whole grains.

    • Vitamin B6 (Pyridoxin):

      • The mechanism of action: Pyridoxine is involved in the synthesis of neurotransmitters, such as serotonin, dopamine and gamut, which regulate mood, sleep and cognitive functions. He also participates in amino acid metabolism.
      • Advantages for memory: A deficiency of pyridoxine can lead to depression, anxiety and cognitive disorders. Sufficient consumption of pyridoxine can improve mood, sleep and cognitive functions.
      • Sources: Meat, fish, poultry, legumes, nuts, seeds, whole grains.

    • Vitamin B7 (Biotin):

      • The mechanism of action: Biotin is involved in the metabolism of fats, carbohydrates and proteins. He also plays a role in maintaining the health of the nervous system.
      • Advantages for memory: Biotin is necessary to maintain the health of the nervous system, which can indirectly affect cognitive functions.
      • Sources: Eggs, liver, nuts, seeds, salmon, avocados.

    • Vitamin B9 (folic acid):

      • The mechanism of action: Folic acid is necessary for the synthesis of DNA and RNA, as well as for amino acid metabolism. It also plays an important role in the development of the nervous system during pregnancy.
      • Advantages for memory: Folic acid deficiency can lead to cognitive disorders, depression and increased risk of dementia. Sufficient consumption of folic acid can improve cognitive functions and reduce the risk of dementia.
      • Sources: Green leaf vegetables, legumes, citrus fruits, enriched cereals.

    • Vitamin B12 (cobalamin):

      • The mechanism of action: Cobalamin is necessary for the synthesis of DNA and RNA, as well as for the formation of myelin, the protective membrane of the nerve fibers.
      • Advantages for memory: Cobalamin deficiency can lead to neurological disorders, anemia and cognitive disorders, including problems with memory and concentration. Sufficient consumption of cobalamin can improve cognitive functions and reduce the risk of dementia. Especially important for the elderly people who can be reduced by the absorption of cobalamin.
      • Sources: Products of animal origin (meat, fish, poultry, eggs, dairy products). Vegetarians and vegans need to take additives with cobalamine.

  3. Vitamin C: antioxidant protection and support for cognitive processes

    Vitamin C (ascorbic acid) is a powerful antioxidant that plays an important role in protecting the brain cells from damage caused by free radicals. Free radicals are unstable molecules that can damage cells and contribute to the development of various diseases, including neurodegenerative diseases, such as Alzheimer’s disease.

    • The mechanism of action:

      • Antioxidant Protection: Vitamin C neutralizes free radicals, preventing their damaging effect on brain cells.
      • Synthesis neurotransmitted: Vitamin C is involved in the synthesis of neurotransmitters, such as dopamine and norepinephrine, which are important for cognitive functions, mood and motivation.
      • Improving blood circulation: Vitamin C can improve blood circulation in the brain, providing cells with oxygen and nutrients.
      • Support for the immune system: Vitamin C strengthens the immune system, which can indirectly protect the brain from infections and inflammation.

    • Advantages for memory:

      • Cognitive decline protection: Studies show that sufficient consumption of vitamin C can reduce the risk of cognitive decline with age.
      • Improving memory and attention: Some studies show that vitamin C can improve memory, attention and other cognitive functions.
      • Alzheimer’s disease protection: Vitamin C can help protect the brain from damage associated with Alzheimer’s disease.

    • Sources:

      • Citrus fruits (oranges, lemons, grapefruits)
      • Berries (strawberries, blueberries, raspberries)
      • Pepper (sweet pepper, sharp pepper)
      • Green leaf vegetables (spinach, broccoli, Brussels cabbage)
      • Tomatoes
      • Potato

  4. Vitamin D: the role in the development of the brain and the prevention of cognitive impairment

    Vitamin D (calciferol) is a fat -soluble vitamin that plays an important role in the development and functioning of the brain. Vitamin D receptors are found in various areas of the brain, including hippocampus (important for memory) and prefrontal cortex (important for executive functions).

    • The mechanism of action:

      • Neuroprotection: Vitamin D can protect brain cells from damage and contribute to their survival.
      • Genes regulation: Vitamin D regulates the expression of genes that are involved in the development, functioning and protection of the brain.
      • Immunomodulation: Vitamin D modulates the immune system, which can help protect the brain from inflammation and infections.
      • Calcium regulation: Vitamin D plays a key role in regulating the level of calcium in the body, which is necessary for the normal functioning of the nervous system.

    • Advantages for memory:

      • Improving cognitive functions: Studies show that sufficient consumption of vitamin D can improve cognitive functions, especially in the elderly.
      • Reduction of the risk of cognitive disorders: Vitamin D deficiency is associated with an increased risk of cognitive impairment, including Alzheimer’s disease and dementia.
      • Improving mood: Vitamin D can improve mood and reduce the risk of depression, which is often associated with cognitive impairment.

    • Sources:

      • Sunlight: the most important source of vitamin D. Under the influence of sunlight, the skin synthesizes vitamin D.
      • Fat fish (salmon, tuna, sardins)
      • Egg yolk
      • Enriched products (milk, cereals)
      • Vitamin D supplements

  5. Vitamin E: Protection from oxidative stress and maintaining a healthy aging of the brain

    Vitamin E (tocopherol) is a fat -soluble vitamin, which is a powerful antioxidant. It protects brain cells from damage caused by free radicals and oxidative stress. Oxidative stress plays an important role in the development of age -related cognitive changes and neurodegenerative diseases.

    • The mechanism of action:

      • Antioxidant Protection: Vitamin E neutralizes free radicals, preventing their damaging effect on brain cells.
      • Protection of cell membranes: Vitamin E protects cell membranes from oxidation, which is important for the normal functioning of brain cells.
      • Improving blood circulation: Vitamin E can improve blood circulation in the brain, providing cells with oxygen and nutrients.

    • Advantages for memory:

      • Slow down cognitive decline: Studies show that sufficient consumption of vitamin E can slow down the progression of age -related cognitive decline.
      • Improving memory and attention: Some studies show that vitamin E can improve memory and attention.
      • Alzheimer’s disease protection: Vitamin E can help protect the brain from damage associated with Alzheimer’s disease.

    • Sources:

      • Vegetable oils (sunflower, olive, corn)
      • Nuts and seeds (almonds, hazelnuts, sunflower seeds)
      • Green sheet vegetables (spinach, broccoli)
      • Avocado
      • Wheat germs

  6. Vitamin K: The importance of brain health and cognitive function

    Vitamin K is a group of fat -soluble vitamins that play an important role in blood coagulation and bone health. However, studies show that vitamin K can also play an important role in brain health and cognitive function.

    • The mechanism of action:

      • Syntholipid synthesis: Vitamin K is necessary for the synthesis of sphingolipids, important components of cell membranes in the brain. Sphingolipids play a role in transmitting signals between cells and in the protection of cells from damage.
      • Protection against oxidative stress: Vitamin K can have antioxidant properties and protect brain cells from damage caused by free radicals.
      • Anti -inflammatory action: Vitamin K can have anti -inflammatory properties and reduce inflammation in the brain, which can help improve cognitive functions.

    • Advantages for memory:

      • Improving cognitive functions: Some studies show that sufficient consumption of vitamin K can improve cognitive functions, especially in older people.
      • Reduction of the risk of cognitive disorders: Studies associate the low level of vitamin K with an increased risk of cognitive disorders, including Alzheimer’s disease.
      • Improving memory and learning: Some animal studies show that vitamin K can improve memory and training.

    • Sources:

      • Green sheet vegetables (spinach, broccoli, cabbage)
      • Vegetable oils (soy, olive)
      • Sour -milk products (yogurt, kefir)
      • Meat
      • Eggs

Section 3: Other nutrients and additives to improve memory

  1. Omega-3 fatty acids: key component for brain health

    Omega-3 fatty acids is a group of polyunsaturated fatty acids that play an important role in the health of the brain and cognitive functions. The most important omega-3 fatty acids for the brain are eicosapentaenic acid (EPA) and non-posagexaic acid (DHA).

    • The mechanism of action:

      • The structural component of the brain: DHA is the main structural component of the cell membranes of the brain. It provides flexibility and fluidity of membranes, which is necessary for the normal functioning of brain cells.
      • Neurotransmissia: Omega-3 fatty acids are involved in the transmission of signals between brain cells (neurotransmission). They affect the release and binding of neurotransmitters that regulate mood, memory and other cognitive functions.
      • Anti -inflammatory action: Omega-3 fatty acids have anti-inflammatory properties and reduce inflammation in the brain, which can help improve cognitive functions.
      • Neuroprotection: Omega-3 fatty acids can protect brain cells from damage caused by oxidative stress and other factors.

    • Advantages for memory:

      • Improving memory and attention: Studies show that sufficient consumption of omega-3 fatty acids can improve memory, attention and other cognitive functions.
      • Reduction of the risk of cognitive disorders: Studies connect the low level of omega-3 fatty acids with an increased risk of cognitive disorders, including Alzheimer’s disease and dementia.
      • Improving mood: Omega-3 fatty acids can improve mood and reduce the risk of depression, which is often associated with cognitive impairment.
      • Brainstorming support: Omega-3 fatty acids are especially important for brain development during pregnancy and in early childhood.

    • Sources:

      • Fat fish (salmon, tuna, sardines, mackerel)
      • Linseed seed and linseed oil
      • Seeds chia
      • Walnuts
      • Fish supplements or algae

  2. Choline: necessary for the synthesis of acetylcholine and maintaining cognitive functions

    Kholin is an important nutrient that is necessary for the normal functioning of the brain and nervous system. He is the predecessor of acetylcholine, neurotransmitter, which plays a key role in memory, training and other cognitive functions.

    • The mechanism of action:

      • Acetylcholine synthesis: Kholin is the main building block for the synthesis of acetylcholine.
      • The structural component of cell membranes: Kholin is part of phospholipids, which are the main components of the cell membranes of the brain.
      • Fat transport: Kholin is involved in the transport of fats in the body, which is necessary for normal brain function.
      • Detoxification: Kholin is involved in the process of detoxification of the body, which can protect the brain from damage.

    • Advantages for memory:

      • Improving memory and learning: Studies show that sufficient choline consumption can improve memory and training.
      • Cognitive decline protection: Kholin can help protect the brain from a cognitive decline associated with age.
      • Brainstorming support: Kholin is especially important for brain development during pregnancy and in early childhood.

    • Sources:

      • Egg yolks
      • Beef liver
      • Chicken
      • Fish
      • Broccoli
      • Cauliflower
      • Soy
      • Additives with holin (for example, Kholina Bartratt, Alfa-HFH)

  3. Ginkgo biloba: improvement of blood circulation and cognitive function

    Ginkgo biloba is an extract of ginkgo leaves, which is traditionally used in medicine to improve blood circulation and cognitive function.

    • The mechanism of action:

      • Improving blood circulation: Ginkgo biloba improves blood circulation in the brain, providing cells with oxygen and nutrients.
      • Antioxidant action: Ginkgo bilobe has antioxidant properties and protects brain cells from damage caused by free radicals.
      • Anti -inflammatory action: Ginkgo bilobe has anti -inflammatory properties and reduces inflammation in the brain.
      • Neuroprotection: Ginkgo bilobe can protect brain cells from damage caused by various factors.

    • Advantages for memory:

      • Improving memory and attention: Studies show that ginkgo bilobe can improve memory, attention and other cognitive functions, especially in older people.
      • Reduction of the risk of cognitive disorders: Ginkgo bilobe can help slow down the progression of cognitive disorders associated with age.
      • Improving blood circulation with dementia: Ginkgo bilobe can improve blood circulation in the brain in people with dementia.

    • Method of application:

      • Ginkgo biloba is available in the form of capsules, tablets and liquid extract.
      • The dosage is usually 120-240 mg per day.
      • Before using the ginkgo biloba, you need to consult a doctor, especially if you take medications that thin the blood.

  4. Creatine: Energy for the brain and improving cognitive functions

    Creatine is a natural compound that is mainly contained in the muscles, but is also present in the brain. It plays an important role in energy metabolism and can improve cognitive functions.

    • The mechanism of action:

      • Improving energy level: Creatine helps to increase the level of energy in the cells of the brain, providing them with the necessary energy for normal operation.
      • Neuroprotection: Creatine can protect brain cells from damage caused by stress, hypoxia and other factors.
      • Improving blood circulation: Creatine can improve blood circulation in the brain, providing cells with oxygen and nutrients.

    • Advantages for memory:

      • Improving memory and attention: Studies show that creatine can improve memory, attention and other cognitive functions, especially when performing complex tasks.
      • Reducing mental fatigue: Creatine can reduce mental fatigue and improve concentration.
      • Improving cognitive functions in lack of sleep: Creatine can help improve cognitive functions with lack of sleep.

    • Sources:

      • Meat (beef, pork)
      • Fish
      • Creatine supplements (eg, creatine monogidrate)

    • Method of application:

      • Creatine is available in the form of powder, capsules and tablets.
      • It is usually recommended to take 3-5 g of creatine per day.
      • Creatine is well tolerated by most people.

  5. Acetyl-L-Carnitine: Energy Support and Neuroprotation

    Acetyl-L-carnitine (Alcar) is an acetylated form of L-carnitine, amino acids, which plays an important role in energy metabolism. Alcar can penetrate the hematoencephalic barrier and exert the effect on the brain.

    • The mechanism of action:

      • Improving energy metabolism: Alcar helps to transport fatty acids to mitochondria, where they are used to produce energy.
      • Antioxidant action: Alcar has antioxidant properties and protects brain cells from damage caused by free radicals.
      • Neuroprotection: Alcar can protect brain cells from damage caused by stress, hypoxia and other factors.
      • Increasing the level of acetylcholine: Alcar can increase the level of acetylcholine, neurotransmitter, which plays a key role in memory and training.

    • Advantages for memory:

      • Improving memory and attention: Studies show that Alcar can improve memory, attention and other cognitive functions, especially in older people.
      • Reduced cognitive decline: Alcar can help slow down the progression of a cognitive decline associated with age.
      • Improving mood: Alcar can improve mood and reduce the risk of depression.

    • Method of application:

      • Alcar is available in the form of capsules and powder.
      • The dosage is usually 500-2000 mg per day.
      • Alcar is well tolerated by most people.

  6. Bacopa Monnieri: A traditional Ayurvedic remedy for improving memory

    Bacopa Monnieri is a herbaceous plant that is traditionally used in Ayurvedic medicine to improve memory and cognitive functions.

    • The mechanism of action:

      • Antioxidant action: Bacopa Monnieri has antioxidant properties and protects brain cells from damage caused by free radicals.
      • Anti -inflammatory action: Bacopa Monnieri has anti -inflammatory properties and reduces inflammation in the brain.
      • Increase in the level of neurotransmitters: Bacopa Monnieri can increase the level of some neurotransmitters, such as acetylcholine and serotonin, which play an important role in cognitive functions.
      • Improving blood circulation: Bacopa Monnieri can improve blood circulation in the brain, providing cells with oxygen and nutrients.

    • Advantages for memory:

      • Improving memory and learning: Studies show that Bacopa Monnieri can improve memory, training and other cognitive functions.
      • Reducing anxiety and depression: Bacopa Monnieri can reduce the anxiety and depression, which are often associated with cognitive impairment.
      • Improving attention: Bacopa Monnieri can improve attention and concentration.

    • ** SPO

Leave a Reply

Your email address will not be published. Required fields are marked *