Vitamins for memory to students during the session

Vitamins for memory to students during the session: powerful tools for increasing cognitive function and academic performance

The session is a period of increased mental stress, stress and often, insufficient sleep. At this time, students have a shortage of attention, a decrease in memory and concentration, which negatively affects performance. Competent support of the body, including a balanced diet, recreation mode and taking the necessary vitamins and minerals, can significantly improve cognitive functions and help successfully pass exams.

I. Fundamental vitamins and minerals for optimal brain activity:

1. B vitamins B: Energy and Neurotransmission

   B vitamins play a key role in energy metabolism, the functioning of the nervous system and the synthesis of neurotransmitters, substances that transmit signals between neurons. B vitamins deficiency can lead to fatigue, irritability, a decrease in concentration and memory deterioration.

   • Vitamin B1 (TIAMIN): It is necessary to turn glucose into energy, which is especially important for the brain that consumes a large amount of glucose. Improves cognitive functions and memory. Sources: whole grain products, pork, legumes.
   • Vitamin B2 (Riboflavin): Participates in redox processes and energy production. It is important for the health of the nervous system. Sources: dairy products, meat, eggs, greens.
   • Vitamin B3 (Niacin): It is necessary for the metabolism of fats, carbohydrates and proteins, as well as for the functioning of the nervous system. Improves blood circulation in the brain and cognitive functions. Sources: meat, fish, poultry, mushrooms, peanuts.
   • Vitamin B5 (pantotenic acid): Participates in the synthesis of coherent A necessary for energy metabolism and the synthesis of neurotransmitters, such as acetylcholine. Improves memory and concentration. Sources: meat, eggs, liver, legumes, mushrooms.
   • Vitamin B6 (Pyridoxin): It is important for the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine, regulating mood, sleep and cognitive functions. Improves memory and concentration. Sources: meat, fish, poultry, bananas, avocados, potatoes.
   • Vitamin B7 (Biotin): Participates in the metabolism of fats, carbohydrates and proteins, as well as in the synthesis of fatty acids necessary for the health of the nervous system. Supports energy metabolism in the brain. Sources: eggs, liver, yeast, nuts.
   • Vitamin B9 (folic acid): It is necessary for division and growth of cells, as well as for the synthesis of DNA and RNA. It is important for the development of the brain and maintaining cognitive functions. Folic acid deficiency can lead to a deterioration in memory and depression. Sources: green leafy vegetables, legumes, citrus fruits, enriched grain products.
   • Vitamin B12 (cobalamin): It is necessary for the normal functioning of the nervous system and the formation of red blood cells. Vitamin B12 deficiency can lead to a deterioration in memory, depression and nervous disorders. It is especially important for vegetarians and vegans, as it is contained mainly in animal products. Sources: meat, fish, dairy products, eggs.

   Application: Group B vitamins containing all the necessary vitamins in optimal dosages can be useful for students during the session. It is important to observe the recommended dosage and consult a doctor before the reception.

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

   Vitamin C is a powerful antioxidant that protects brain cells from damage to free radicals. It is also necessary for the synthesis of neurotransmitters, such as dopamine and norepinephrine, and improves the absorption of iron important for the transport of oxygen to the brain.

   • The mechanism of action: Vitamin C neutralizes free radicals, preventing neurons damage and maintaining their normal functioning. It also participates in the synthesis of collagen, necessary for the health of blood vessels that provide blood supply to the brain.
   • Advantages for students: It improves concentration, memory and attention, reduces fatigue and increases stress resistance.
   • Sources: Citrus fruits, kiwi, strawberries, pepper, broccoli, spinach.
   • Application: Vitamin C reception in a dosage of 500-1000 mg per day can be useful for students during the session.

3. Vitamin D (calciferol): neuroprotheiation and cognitive functions

   Vitamin D plays an important role in brain health and cognitive functions. It participates in neuroprotection, protecting neurons from damage, and regulates the expression of genes associated with the development and functioning of the brain. Vitamin D deficiency is associated with a deterioration in cognitive functions, depression and an increased risk of neurodegenerative diseases.

   • The mechanism of action: Vitamin D activates vitamin D (VDR) receptors located in various areas of the brain, including hippocampus, which plays an important role in learning and memory. Activation of VDR stimulates the production of neurotrophic factors that protect neurons and promote their growth and survival.
   • Advantages for students: Improves memory, concentration and attention, reduces the risk of depression and improves mood.
   • Sources: Sunlight, fatty fish (salmon, tuna, sardines), egg yolks, enriched products (milk, cereals).
   • Application: Most people have a deficiency of vitamin D, especially in the winter months. Vitamin D3 intake in the dosage of 2000-5000 IU per day can be useful for students during the session. It is recommended to take a blood test to the level of vitamin D and consult a doctor to determine the optimal dosage.

4. Vitamin E (Tocopherol): antioxidant protection and neuroprotection

   Vitamin E is a powerful antioxidant that protects brain cells from damage by free radicals. It also improves blood circulation in the brain and protects fatty acids in the membranes of neurons from oxidation.

   • The mechanism of action: Vitamin E neutralizes free radicals, preventing damage to lipids, proteins and DNA in brain cells. It also improves blood microcirculation in the brain, providing oxygen and nutrient delivery.
   • Advantages for students: Improves memory, concentration and attention, protects the brain from aging and damage.
   • Sources: Vegetable oils (sunflower, olive, almond), nuts, seeds, green leafy vegetables.
   • Application: Vitamin E intake in a dosage of 100-400 IU per day can be useful for students during the session.

5. Magnesium: nervous system and neurotransmissance

   Magnesium plays an important role in the functioning of the nervous system, regulates neurotransmission and participates in more than 300 enzymatic reactions in the body. Magnesium deficiency can lead to anxiety, insomnia, muscle cramps and deterioration of cognitive functions.

   • The mechanism of action: Magnesium blocks NMDA receptors involved in the excitation of neurons and helps to relax the nervous system. It also participates in the synthesis of neurotransmitters, such as serotonin and dopamine, regulating mood and sleep.
   • Advantages for students: Reduces anxiety, improves sleep, increases concentration and attention, improves memory.
   • Sources: Green sheet vegetables, nuts, seeds, legumes, whole grain products.
   • Application: Magnesium in the form of citrate or glycinate in a dosage of 200-400 mg per day can be useful for students during the session.

6. Iron: oxygen transport and cognitive functions

   Iron is necessary for the transport of oxygen to the brain and other organs. Iron deficiency can lead to anemia, fatigue, a decrease in concentration and memory worsening.

   • The mechanism of action: Iron is part of hemoglobin, protein in red blood cells, which transfers oxygen from lungs to tissues. The lack of iron leads to a decrease in hemoglobin levels and a deterioration in oxygen delivery to the brain.
   • Advantages for students: Improves concentration, memory and attention, increase energy and reduces fatigue.
   • Sources: Red meat, liver, legumes, green leafy vegetables, enriched grain products.
   • Application: Before taking iron drugs, it is recommended to take a blood test for the level of ferritin, the indicator of iron reserves in the body. With iron deficiency, it is recommended to take iron additives in the form of bislycinate or fumarat under the supervision of a doctor. It is important to remember that an excess of iron can be harmful to health.

7. Zinc: neuroprotection and synaptic function

   Zinc plays an important role in neuroprotement, synaptic function and the immune system. It protects neurons from damage, participates in the transmission of signals between neurons and supports immunity. Zinc deficiency can lead to a deterioration in cognitive functions, a decrease in immunity and depression.

   • The mechanism of action: Zinc is a cofactor for many enzymes involved in the metabolism and functioning of the brain. He also participates in the regulation of neurotransmissions and protects neurons from damage to free radicals.
   • Advantages for students: Improves memory, concentration and attention, strengthens the immunity and reduces the risk of diseases.
   • Sources: Meat, seafood, nuts, seeds, legumes, whole grain products.
   • Application: Taking zinc in a dosage of 15-30 mg per day can be useful for students during the session. It is important not to exceed the recommended dosage, since the excess of zinc can interfere with the absorption of copper.

II. Specialized supplements to improve cognitive functions:

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

   Omega-3 fatty acids, especially DHA (nonsenseic acid) and EPA (eicopascentaenoic acid), are important structural components of neurons membranes and play a key role in cognitive functions. DHA is about 20% of all fatty acids in the brain and is necessary for the normal development and functioning of the brain.

   • The mechanism of action: Omega-3 fatty acids improve the flexibility of the membranes of neurons, facilitating the transmission of signals between neurons. They also have anti -inflammatory properties and protect neurons from damage.
   • Advantages for students: Improve memory, concentration, attention, learning and mood. Reduce the risk of depression and anxiety.
   • Sources: Fat fish (salmon, tuna, sardines, mackerel), linen seed, chia seeds, walnuts.
   • Application: The intake of omega-3 fatty acids in a dosage of 1000-2000 mg per day containing DHA and EPA can be useful for students during the session. It is important to choose high -quality additives that have undergone cleaning of heavy metals.

2. Creatine: Energy for the brain and cognitive functions

   Creatine is a natural substance contained in the muscles and brain. It plays an important role in energy metabolism, especially during periods of increased mental stress. Creatine increases phosphocratin reserves in the brain, which is used to rapidly restore ATP, the main source of energy for cells.

   • The mechanism of action: Creatine increases the availability of energy for neurons, improving their functioning and protecting against damage.
   • Advantages for students: Improves memory, concentration, attention, learning and speed of information processing. Reduces fatigue and increases stress resistance.
   • Sources: Red meat, fish, supplements of creatine monohydrate.
   • Application: Reception of creatine monohydrate in a dosage of 3-5 grams per day can be useful for students during the session. It is important to drink enough water when taking creatine.

3. Phosphatidylserin: membrane structure and cognitive functions

   Phosphatidylserin (PS) is a phospholipid, which is an important component of neurons membranes. It plays a key role in transmitting signals between neurons, maintaining their structure and function.

   • The mechanism of action: PS improves the flexibility of neurons membranes, facilitating the transmission of signals between them. He also participates in the regulation of neurotransmissance and protects neurons from damage.
   • Advantages for students: Improves memory, concentration, attention, learning and mood. Reduces the risk of cognitive impairment.
   • Sources: Soybean beans, lecithin, meat, fish.
   • Application: The reception of phosphatidylserin in a dosage of 100-300 mg per day can be useful for students during the session.

4. Acetyl-L-carnitine: Energy for the brain and neuroprotection

   Acetyl-L-carnitine (Alcar) is an amino acid that plays an important role in energy metabolism and neuroprotheiation. It improves the transport of fatty acids in mitochondria, where they are used to produce energy. Alcar also has antioxidant properties and protects neurons from damage.

   • The mechanism of action: Alcar increases the availability of energy for neurons, improving their functioning and protecting against damage. It also improves the synthesis of acetylcholine, neurotransmitter, important for memory and learning.
   • Advantages for students: Improves memory, concentration, attention, learning and mood. Reduces fatigue and increases stress resistance.
   • Sources: Meat, dairy products, additives acetyl-l-carnitine.
   • Application: Acceptance of acetyl-L-carnitine in a dosage of 500-1500 mg per day can be useful for students during the session.

5. Ginkgo biloba: blood circulation in the brain and cognitive functions

   Ginkgo biloba is a plant extract that improves blood circulation in the brain and has antioxidant properties. It expands blood vessels, improving the delivery of oxygen and nutrients to neurons.

   • The mechanism of action: Ginkgo biloba improves blood microcirculation in the brain, providing oxygen and nutrient delivery. It also protects neurons from damage to free radicals.
   • Advantages for students: Improves memory, concentration, attention, learning and speed of information processing.
   • Sources: Ginkgo biloba extract additives.
   • Application: Reception of ginkgo biloba extract in a dosage of 120-240 mg per day can be useful for students during the session.

6. Bakop Monieri: memory and learning

   Bakop Monieri is an Ayurvedic plant that is traditionally used to improve memory and cognitive functions. It contains active compounds called bacosides, which have antioxidant and neuroprotective properties.

   • The mechanism of action: Bakop Monieri improves synaptic transmission and protects neurons from damage. It also reduces anxiety and improves mood.
   • Advantages for students: Improves memory, learning, concentration and attention. Reduces anxiety and improves mood.
   • Sources: BAKOP Monieri extract additives.
   • Application: Reception of Bakop Monieri’s extract in a dosage of 300-600 mg per day can be useful for students during the session. It is important to remember that the effect of Bakop Monieri may not appear immediately, but after several weeks of regular reception.

III. Practical recommendations for the use of vitamins and additives:

1. Consultation with a doctor: Before taking any vitamins and additives, it is recommended to consult a doctor, especially if you have any chronic diseases or take other medicines.

2. The choice of quality products: When choosing vitamins and additives, pay attention to the reputation of the manufacturer, the availability of quality certificates and consumer reviews.

3. Compliance with the recommended dosage: Do not exceed the recommended dosage indicated on the packaging.

4. Regular reception: To achieve the maximum effect of vitamins and additives should be taken regularly, in accordance with the instructions.

5. Balanced nutrition: Vitamins and additives do not replace a balanced diet. Try to use a variety of products rich in vitamins, minerals and other useful substances.

6. Healthy lifestyle: To improve cognitive functions, a healthy lifestyle is also important, including sufficient sleep, regular physical exercises and stress management.

7. Observation of the reaction of the body: Carefully monitor the reaction of the body to taking vitamins and additives. When any side effects appear, stop taking and consult a doctor.

8. Individual approach: The effectiveness of vitamins and additives can vary depending on the individual characteristics of the body. Choose the optimal combination of vitamins and additives based on your needs and recommendations of the doctor.

IV. Additional strategies to increase cognitive function during the session:

In addition to taking vitamins and additives, there are other strategies that can help students improve cognitive functions during the session:

1. Sleep mode: Try to sleep at least 7-8 hours a day. The lack of sleep negatively affects memory, concentration and attention.

2. Regular breaks: Take short breaks every 45-60 minutes while studying. This will help maintain concentration and prevent overwork.

3. Exercise: Regular physical exercises improve blood circulation in the brain and increase the level of neurotrophic factors.

4. Stress management: Use stress control techniques, such as meditation, yoga or breathing exercises.

5. Proper nutrition: Use products rich in vitamins, minerals and antioxidants. Limit the consumption of sugar, processed products and caffeine.

6. Hydration: Drink enough water during the day. Dehydration can lead to a decrease in concentration and worsening memory.

7. Social activity: Maintain social contacts with friends and family. Communication with other people helps reduce stress and improve mood.

8. Organization of the educational process: Plan your time, break up complex tasks into smaller ones and set priorities.

9. Using mnemonic techniques: Use mnemonic techniques, such as associations, rhyme and visualization, to improve information memorization.

10. Active training: Instead of passive reading of abstracts, use active teaching methods, such as retelling of the material, solving problems and discussing the topic with other students.

The use of an integrated approach, including a balanced diet, a healthy lifestyle, stress management and taking the necessary vitamins and additives, can significantly improve cognitive functions and help students successfully pass exams during the session. It is important to remember that each organism is individual, and the results can vary. Consultation with a doctor will help determine the optimal strategy to achieve maximum efficiency.