Vitamins for memory: myths and reality

Vitamins for memory: myths and reality

I. Memory: neurophysiological foundations and factors affecting cognitive functions

1. Memory architecture: multi -level system.

   • Sensory memory: A fleeting imprint of information, held a fraction of a second. Its retention depends on the intensity of the stimulus and attention. Examples: Echo after a short sound, a visual image after a flash of light.
   • Short -term memory (KVP): A temporary storage of information held for several seconds or minutes. The volume of KVP is limited (7 ± 2 elements). Mechanisms of maintenance: Active repetition (rehearsal).
   • Working memory: A system that allows you to temporarily store and manipulate the information necessary to perform cognitive tasks. Includes a phonetic loop, a visual-spatial notebook and a central executive body.
   • Long -term memory (FEP): An unlimited information reservoir, held from several minutes to all life. Divided into:
     • Declarative (obvious) memory: Conscious recalling of facts and events.
       • Episodic memory: Personal experiences, events, the context of time and place.
       • Semantic memory: General knowledge, facts, concepts, rules.
     • Non -coolate (implicit) memory: The unconscious acquisition of skills and habits.
       • Procedure memory: Movement skills, sensorimotor skills (cycling, playing a musical instrument).
       • Price: Improving the recognition of the stimulus after its preliminary presentation.
       • Classic determination: Associative training (reaction to the incentive after its combination with another stimulus).

2. Neural memory mechanisms: synaptic plasticity and neurogenesis.

   • Sinaptic plasticity: The ability of synapses to change its strength over time, which is the basis of training and memory.
     • Long -term potential (FEP): Increasing the efficiency of synaptic transmission after high -frequency stimulation.
     • Long -term depression (DD): Reducing the effectiveness of synaptic transmission after low -frequency stimulation.
     • The role of NMDA receptors: NMDA receptors play a key role in the fiberboard, allowing calcium ions to penetrate the cage and launch a cascade of biochemical reactions, leading to an increase in synaptic connection.
   • Neurogenesis: The process of the formation of new neurons, which is actively in the hippocampus, the area of ​​the brain, critical for the formation of new memories.
   • Memory consolidation: The process of stabilizing the memories in which they are transferred from the hippocampus to the cerebral cortex for long -term storage.

3. Factors affecting memory: biological, psychological and social aspects.

   • Age: With age, there is a decrease in cognitive functions, including memory. This is due to a decrease in neurogenesis, a decrease in synaptic plasticity, the accumulation of DNA damage and changes in the structure of the brain.
   • Genetics: A genetic predisposition plays a role in the development of cognitive disorders, including Alzheimer’s disease.
   • Diseases: Various diseases, such as Alzheimer’s disease, Parkinson’s disease, stroke, depression, anxiety disorders, can negatively affect memory.
   • Dream: Sufficient and high -quality sleep is necessary for the consolidation of memory. During sleep, processing and strengthening of memories occurs.
   • Stress: Chronic stress can negatively affect memory, suppressing neurogenesis and violating synaptic plasticity.
   • Nutrition: The deficiency of nutrients, especially vitamins and minerals, can worsen cognitive functions.
   • Physical activity: Regular physical exercises improve blood supply to the brain, stimulate neurogenesis and increase cognitive abilities.
   • Cognitive stimulation: Constant use of the brain, new training, the solution of problems support cognitive functions and slows down their decrease.
   • Social activity: Social isolation can negatively affect cognitive functions, while active participation in social interactions supports cognitive health.
   • Education: A higher level of education is associated with the best cognitive indicators in old age.

II. Vitamins and cognitive functions: scientific data and common myths

1. B vitamins B: Key players in the metabolism of the nervous system.

   • Vitamin B1 (TIAMIN): It is necessary for glucose metabolism, the main source of energy for the brain. Tiamin deficiency can lead to Encephalopathy of Vernika-Korsakov, which is characterized by impaired memory, confusion and ataxia.

   • Vitamin B3 (Niacin): Participates in redox reactions and the synthesis of neurotransmitters. Niacin’s deficiency can lead to Pellagra, which is accompanied by dermatitis, diarrhea and dementia.

   • Vitamin B6 (Pyridoxin): Participates in the synthesis of neurotransmitters, such as serotonin, dopamine and GABA. Pyridoxine deficiency can cause depression, irritability and memory deterioration.

   • Vitamin B9 (folic acid): It is necessary for the synthesis of DNA and RNA, as well as for the metabolism of homocysteine. A high level of homocysteine ​​is associated with an increased risk of dementia and cardiovascular disease.

   • Vitamin B12 (cobalamin): It is necessary to maintain the myelin membrane of the nerve fibers and for the synthesis of DNA. Cobalamin deficiency can lead to neurological disorders such as peripheral neuropathy, dementia and depression.

   • Scientific data: Studies show that additives with group B vitamins can improve cognitive functions in people with a deficiency of these vitamins. However, in people with a normal level of B vitamins, additives, as a rule, do not have a significant effect on cognitive functions.

   • Myths: The opinion is that the vitamins of group B are “brown vitamins” and can improve memory and concentration for everyone. This is not entirely true. B vitamins are necessary for normal brain function, but their additives are useful only with deficiency.

2. Vitamin C (ascorbic acid): antioxidant protection and cognitive functions.

   • Role in the body: Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. It also participates in the synthesis of collagen, neurotransmitters and hormones.

   • Scientific data: Studies show that vitamin C can improve cognitive functions and reduce the risk of dementia. However, additional studies are needed to confirm these results.

   • Myths: There is an opinion that high doses of vitamin C can significantly improve memory and cognitive functions. This is not confirmed by scientific data. Vitamin C is important for the health of the brain, but its excess does not lead to a significant improvement in cognitive abilities.

3. Vitamin D (calciferol): neuroprotective action and connection with cognitive disorders.

   • Role in the body: Vitamin D plays an important role in the regulation of calcium metabolism, bone health and immune system. It also has a neuroprotective effect, protecting the brain cells from damage.

   • Scientific data: Vitamin D deficiency is associated with an increased risk of dementia, Alzheimer’s disease and other cognitive disorders. Studies show that additives with vitamin D can improve cognitive functions in people with a deficiency of this vitamin.

   • Myths: It is common that vitamin D is a “magic tablet” to improve memory and prevent dementia. This is not entirely true. Vitamin D is important for the health of the brain, but its additives are effective only with deficiency.

4. Vitamin E (Tocopherol): antioxidant protection and prevention of dementia.

   • Role in the body: Vitamin E is a powerful antioxidant that protects the cells from damage by free radicals. He also participates in the regulation of the immune system and blood coagulation.

   • Scientific data: Some studies show that vitamin E can slow down the progression of Alzheimer’s disease. However, other studies do not confirm these results.

   • Myths: There is an opinion that vitamin E is an effective tool for the prevention of dementia. This is not clearly confirmed by scientific data. Vitamin E is important for the health of the brain, but its effectiveness in the prevention of dementia requires further research.

5. Other vitamins and cognitive functions: the role of vitamin K and vitamin A.

   • Vitamin K: Participates in blood coagulation and bone metabolism. Some studies show that vitamin K can improve cognitive functions and reduce the risk of dementia, but additional studies are needed.
   • Vitamin A: It is necessary for vision, immune system and cell growth. Vitamin A deficiency can negatively affect cognitive functions, but its excess can be toxic.

III. Minerals and microelements: indispensable components for brain health

1. Iron: oxygen cerebral support and cognitive function.

   • Role in the body: Iron is a component of hemoglobin, which transfers oxygen to the cells of the body, including brain cells.

   • Scientific data: Iron deficiency can lead to anemia, which is characterized by fatigue, weakness and deterioration of cognitive functions. Studies show that iron supplements can improve cognitive functions in people with iron deficiency.

   • Myths: There is an opinion that iron supplements can improve memory and concentration for everyone. This is not entirely true. Iron additives are useful only with iron deficiency.

2. Zinc: Neurotransmission and antioxidant protection.

   • Role in the body: Zinc is involved in neurotransmission, antioxidant protection and immune system.

   • Scientific data: Zinc deficiency can worsen cognitive functions and increase the risk of dementia. Studies show that supplements with zinc can improve cognitive functions in people with zinc deficiency.

   • Myths: It is common that supplements with zinc can significantly improve memory and cognitive functions. This is not confirmed by scientific data. Zinc is important for the health of the brain, but its excess can be toxic.

3. Magnesium: nervous conductivity and synaptic plasticity.

   • Role in the body: Magnesium is involved in nervous conduction, synaptic plasticity and blood pressure regulation.

   • Scientific data: The deficiency of magnesium is associated with an increased risk of development of depression, anxiety disorders and cognitive disorders. Studies show that additives with magnesium can improve cognitive functions and reduce anxiety.

   • Myths: There is an opinion that additives with magnesium are “cure for all diseases” and can significantly improve cognitive functions. This is not entirely true. Magnesium is important for the health of the brain, but its excess can cause side effects.

4. Potassium: nervous conductivity and regulation of blood pressure.

   • Role in the body: Potassium is involved in nervous conduction, regulation of blood pressure and muscle function.

   • Scientific data: Potassium deficiency can lead to weakness, fatigue and deterioration of cognitive functions. Studies show that sufficient potassium consumption is associated with a lower risk of stroke and dementia.

   • Myths: It is common that additives with potassium can significantly improve memory and cognitive functions. This is not confirmed by scientific data. Potassium is important for the health of the brain, but its excess can be dangerous to health.

5. Selenium: antioxidant protection and connection with cognitive disorders.

   • Role in the body: Selenium is a component of antioxidant enzyme glutathioneperoxidase, which protects cells from damage by free radicals.

   • Scientific data: Selenium deficiency is associated with an increased risk of developing cognitive impairment and Alzheimer’s disease. Studies show that additives with selenium can improve cognitive functions in people with selenium deficiency.

   • Myths: There is an opinion that additives with selenium are an effective tool for the prevention of dementia. This is not clearly confirmed by scientific data. Selenium is important for the health of the brain, but its excess can be toxic.

IV. Omega-3 fatty acids: brain structure and cognitive functions

1. DGK (Docosahexenoic acid) and EPK (eicopascentaic acid): Building blocks of the brain.

   • Role in the body: DHC is the main structural component of membranes of brain cells and retina. The EPC is involved in the regulation of inflammation and the immune system.

   • Scientific data: Studies show that omega-3 fatty acids can improve cognitive functions, reduce the risk of dementia and depression.

   • Myths: It is common that omega-3 fatty acids are a “miraculous tool” for improving memory and cognitive functions. This is not entirely true. Omega-3 fatty acids are important to the health of the brain, but their effectiveness depends on many factors, including the dose, duration of administration and individual characteristics of the body.

2. Sources of omega-3 fatty acids: food and additives.

   • Food: Fat fish (salmon, tuna, sardines), linen seed, walnuts, chia.
   • Supplements: Fish oil, croil oil, flaxseed oil.

3. Dosage and safety of omega-3 fatty acids.

   • Recommended dose: from 250 to 500 mg DGK and EPK per day.
   • Safety: omega-3 fatty acids, as a rule, are safe with moderate consumption. High doses can cause side effects, such as stomach disorder, nausea and diarrhea.

V. Plant extracts and nootropics: influence on memory and cognitive abilities

1. Ginkgo biloba: improvement of blood circulation and antioxidant activity.

   • The mechanism of action: Ginkgo biloba improves blood circulation in the brain, has antioxidant properties and protects the brain cells from damage.

   • Scientific data: Some studies show that ginkgo bilobe can improve cognitive functions and reduce the risk of dementia. However, other studies do not confirm these results.

   • Myths: There is an opinion that ginkgo biloba is an effective tool for improving memory and concentration in everyone. This is not entirely true. Ginkgo bilobe can be useful for people with circulatory disorders in the brain, but its effectiveness in improving cognitive functions in healthy people requires further research.

2. Ginseng: stimulation and increased endurance.

   • The mechanism of action: Ginseng stimulates the central nervous system, increases endurance and improves cognitive functions.

   • Scientific data: Studies show that ginseng can improve memory, attention and reaction rate.

   • Myths: It is common that ginseng is a “panacea” from all diseases and can significantly improve cognitive functions. This is not entirely true. Ginseng can be useful for improving cognitive functions, but its effectiveness depends on the dose, duration of administration and individual characteristics of the body.

3. Bacopa Monnieri (Brahmi): Improving memory and learning.

   • The mechanism of action: Bacopa Monnieri improves memory, training and cognitive functions.

   • Scientific data: Studies show that Bacopa Monnieri can improve memory and cognitive functions, especially in older people.

   • Myths: There is an opinion that Bacopa Monnieri is a “magic grass” to improve memory and cognitive functions. This is not entirely true. Bacopa Monnieri can be useful for improving cognitive functions, but its effectiveness depends on the dose, duration of administration and individual characteristics of the body.

4. Other nootropics: piracetam, noopept and their effect on cognitive functions.

   • Piracetam: Improves metabolism in the brain and cognitive functions. However, its effectiveness is still being discussed.
   • Noopept: Improves memory, attention and cognitive functions.
   • Important: The use of nootropics should be agreed with the doctor, as they can have side effects and contraindications.

VI. Diet and lifestyle: a holistic approach to improving memory

1. Mediterranean diet: the basis for the health of the brain.

   • Principles: High consumption of vegetables, fruits, whole grain products, olive oil, fish and seafood. Limited the consumption of red meat and processed products.
   • Useful components: Antioxidants, omega-3 fatty acids, mono-saturated fats.
   • Scientific data: Studies show that the Mediterranean diet is associated with a lower risk of development of dementia and other cognitive disorders.

2. Physical activity: stimulation of neurogenesis and improving blood circulation.

   • Useful types of activity: Aerobic exercises (walking, running, swimming), strength training, yoga, dancing.
   • Recommendations: At least 150 minutes of moderate or 75 minutes of intensive aerobic activity per week.
   • Scientific data: Physical activity improves blood supply to the brain, stimulates neurogenesis and increases cognitive abilities.

3. Cognitive stimulation: brain training and maintenance of neural connections.

   • Useful types of activity: Reading, learning a new language, playing chess, solving puzzles, crosswords, participation in discussions.
   • Principle: The constant use of the brain supports cognitive functions and slows down their decrease.

4. Social activity: maintaining cognitive health and reducing the risk of dementia.

   • Useful types of activity: Communication with friends and family, participation in public events, volunteering, visiting interest clubs.
   • Principle: Social isolation can negatively affect cognitive functions, while active participation in social interactions supports cognitive health.

5. Stress management: reducing the negative impact on memory and cognitive functions.

   • Stress management methods: Meditation, yoga, breathing exercises, walking in nature, hobbies, communication with friends and family.
   • Principle: Chronic stress can negatively affect memory and cognitive functions, so it is important to learn how to effectively manage stress.

VII. How to take vitamins to improve memory: recommendations and warnings

1. Consultation with a doctor: determining the deficit and exclusion of contraindications.

   • Before taking vitamins and minerals, it is necessary to consult a doctor in order to determine the deficiency of nutrients and exclude contraindications.
   • The doctor may prescribe blood tests to determine the level of vitamins and minerals.

2. Dosage and duration of admission: individual approach and compliance with recommendations.

   • The dosage of vitamins and minerals should be individual and comply with the doctor’s recommendations or instructions for use.
   • The duration of taking vitamins and minerals should also be agreed with the doctor.

3. The choice of quality drugs: Pay attention to the manufacturer and the composition.

   • When choosing vitamins and minerals, it is necessary to pay attention to the manufacturer and the composition of the drug.
   • Preference should be given to drugs of well -known manufacturers who have a good reputation and use high -quality raw materials.

4. Interaction with other drugs: Avoid negative consequences.

   • Vitamins and minerals can interact with other drugs, so before taking the administration it is necessary to inform the doctor about all the drugs taken.

5. Possible side effects and contraindications: be attentive to your condition.

   • Vitamins and minerals can cause side effects, such as stomach disorder, nausea, diarrhea.
   • Before starting the reception, it is necessary to familiarize yourself with contraindications and side effects.
   • If side effects occur, it is necessary to stop taking and consult a doctor.

VIII. Conclusion: an integrative approach to maintaining cognitive health

Maintaining brain health and cognitive functions requires an integrated approach that includes healthy nutrition, regular physical exercises, cognitive stimulation, social activity and stress management. Vitamins and minerals can be useful for improving cognitive functions, but only with a deficiency of nutrients. It is important to remember that vitamins are not a “magic tablet” to improve memory and cognitive abilities. Before taking vitamins and minerals, it is necessary to consult a doctor in order to determine the deficiency of nutrients and exclude contraindications. An integrative approach that combines a healthy lifestyle and, if necessary, taking vitamins and minerals, is the most effective way to maintain cognitive health for many years.