Vitamins for memory: I improve cognitive functions

Part 1: Neurobiological foundations of memory and cognitive functions

1. 1 The brain as the basis of knowledge: an overview of architecture and functions:

   The brain, the most complex organ in the human body, is the center of knowledge that determines our abilities to teach, memorize, make solutions and solve problems. Its architecture is a complex network of interconnected structures, each of which plays a special role in cognitive processes.

   • Cerebral cortex: The outer layer of the brain, which is responsible for the highest cognitive functions, such as language, thinking and memory. The cerebral cortex is divided into four shares: frontal, parietal, temporal and occipital, each of which performs specialized functions.
   • Hippocampus: The key structure for the formation of new memories and spatial orientation. It acts as a “temporary drive” for new memories, which over time are consolidated in long -term memory in other areas of the brain.
   • Amygdala: Is responsible for processing emotions, especially fear and anxiety. Emotions have a strong impact on memory, since emotional events, as a rule, are better remembered.
   • Cerebellum: Basically participates in coordination of movements, but also plays a role in procedural memory (for example, in memorizing how to ride a bicycle) and training.
   • Talamus: Serves as a relay station for sensory information, directing it to the relevant areas of the cerebral cortex. He also participates in the regulation of consciousness, sleep and wakefulness.
   • Basal ganglia: A group of structures participating in the control of movements, teaching habits and making decisions.

2. 1 Sinaptic plasticity: the basis of training and memory:

   Sinaptic plasticity refers to the ability of synapses (compounds between neurons) over time to intensify or weaken in response to an increase or decrease in their activity. This process is a fundamental mechanism for learning and memory.

   • Long -term potential (FEP): Sustainable strengthening of synaptic transmission after high -frequency stimulation. DVP is considered the main cellular mechanism underlying training and memory.
   • Long -term depression (DD): Sustainable weakening of synaptic transmission after low -frequency stimulation. DD is important for removing unnecessary synaptic connections and fine tuning of neural chains.
   • Neurotransmitter: Chemicals that transmit signals between neurons. The main neurotransmitters participating in memory and training include:
     • Glutamate: The main exciting neurotransmitter in the brain, which plays a decisive role in the FEP and DD.
     • GABA: The main brake neurotransmitter in the brain that helps regulate neural activity and prevent overexcitation.
     • Acetylcholine: Participates in training, memory and attention. It is especially important for the function of the hippocampus.
     • Dofamine: Associated with remuneration, motivation and training. He plays a role in the consolidation of memory and executive functions.
     • Serotonin: Participates in the regulation of mood, sleep and appetite. It can also affect cognitive functions.

3. 1 Types of memory: from sensory to long -term:

   Memory is not a single process, but rather a set of various systems, each of which is responsible for storage and extraction of various types of information.

   • Sensory memory: Short -term storage of sensory information (for example, vision, sound, touch). Sensory memory has a large container, but very short duration (up to several seconds).
   • Short -term memory (KVP): Temporary storage of information that is currently processed. KVP has a limited container (about 7 elements) and a short duration (up to several seconds).
   • Working memory: A system that allows you to hold and manipulate information over a short period of time. Working memory is important for solving problems, reasoning and understanding of the language.
   • Long -term memory (FEP): Long -term storage of information. DVP has an unlimited container and can store information for many years or even for life.
     • Explicit (declarative) memory: Memory of facts and events. A clear memory can be consciously recalled and expressed in words.
       • Semantic memory: The memory of general knowledge and facts (for example, the capital of France – Paris).
       • Episodic memory: The memory of personal experiences and events (for example, what you ate for breakfast this morning).
     • Implicit (non -coolate) memory: Memory that does not require conscious recall. Impetent memory includes:
       • Procedure memory: The memory of how to do things (for example, ride a bicycle, print on a keyboard).
       • Price: The influence of previous experience on subsequent performance.
       • Classic determination: Training by connecting two stimuli together.

4. 1 Factors affecting cognitive functions:

   Cognitive functions are affected by numerous factors, including genetics, lifestyle and health status.

   • Age: Cognitive functions, as a rule, are reduced with age, especially after 60 years. This decrease may be associated with changes in the structure and function of the brain, as well as with an increase in the risk of neurodegenerative diseases.
   • Genetics: Genes play a role in determining cognitive abilities and risk of developing cognitive impairment. However, genes are not fate, and lifestyle factors can have a strong effect on cognitive health.
   • Life: Life lifestyle factors, such as diet, physical exercises, sleep and social interaction, have a significant impact on cognitive functions.
   • Health status: Certain states of health, such as cardiovascular diseases, diabetes, depression and Alzheimer’s disease, can negatively affect cognitive functions.
   • Stress: Chronic stress can damage the brain and worsen cognitive functions.
   • Dream: A sufficient sleep is necessary for consolidating memory and optimal cognitive function.
   • Diet: A diet rich in fruits, vegetables, whole grain products and healthy fats can maintain cognitive health.

Part 2: Vitamins and their role in cognitive functions

1. 2 B vitamins B: Energy for the brain and nervous system:

   B vitamins play a decisive role in energy exchange, the production of neurotransmitters and maintaining health of the nervous system. They are necessary for the optimal cognitive function.

   • Vitamin B1 (TIAMIN): It is necessary for glucose metabolism, the main source of energy for the brain. Tiamin deficiency can lead to cognitive disorders such as Wernik-Korsakov syndrome.
     • The mechanism of action: Tiamin is a cofactor of enzymes involved in carbohydrate metabolism, such as pyruvat dehydrogenase and alpha-metroglutaratratdehydrogenase. These enzymes are necessary for the production of ATP, the main energy currency of the cell.
     • Food sources: Whole grain products, pork, legumes, nuts and seeds.
   • Vitamin B3 (Niacin): Participates in the energy exchange and synthesis of DNA. Niacin deficiency can lead to Pellagra, a state characterized by dementia, diarrhea and dermatitis.
     • The mechanism of action: Niacin is the predecessor of the coofers above+ and the NADF+, which are necessary for many metabolic reactions, including glycolysis, the Crebca cycle and oxidative phosphorylation.
     • Food sources: Meat, poultry, fish, nuts, seeds and whole grains.
   • Vitamin B5 (pantotenic acid): It is necessary for the synthesis of coherent A (COA), which plays a decisive role in the energy exchange and synthesis of neurotransmitters.
     • The mechanism of action: KOA is involved in the metabolism of carbohydrates, fats and proteins. It is also necessary for the synthesis of acetylcholine, an important neurotransmitter participating in memory and training.
     • Food sources: Widely distributed in food, especially in meat, poultry, fish, eggs, milk and vegetables.
   • Vitamin B6 (Pyridoxin): Participates in the synthesis of neurotransmitters, such as dopamine, serotonin and gamut. Vitamin B6 deficiency can lead to depression, anxiety and cognitive disorders.
     • The mechanism of action: Pyridoxal-5-phosphate (P-5-F) is an active form of vitamin B6 and is a cofactor of enzymes involved in amino acid metabolism and the synthesis of neurotransmitters.
     • Food sources: Meat, poultry, fish, bananas, potatoes and chickpeas.
   • Vitamin B7 (Biotin): Participates in the metabolism of fats, carbohydrates and proteins. Biotin deficiency is rare, but can lead to neurological symptoms, such as depression and fatigue.
     • The mechanism of action: Biotin is a cofactor of enzymes involved in carboxylation necessary for the synthesis of fatty acids, gluconeogenesis and amino acid metabolism.
     • Food sources: Eggs, liver, nuts, seeds and sweet potatoes.
   • Vitamin B9 (Folate): It is necessary for the synthesis of DNA and RNA, as well as for amino acid metabolism. During pregnancy, the deficiency of the folate can lead to defects in the nervous tube in the child. In adults, folate deficiency can lead to depression and cognitive disorders.
     • The mechanism of action: The folate is a cofactor of enzymes involved in the transfer of single -iron fragments necessary for the synthesis of DNA and RNA. It also participates in homocysteine ​​metabolism, and an increased level of homocysteine ​​is associated with an increased risk of cardiovascular diseases and cognitive disorders.
     • Food sources: Dark green leafy vegetables, legumes, avocados and enriched grain products.
   • Vitamin B12 (cobalamin): It is necessary for the functioning of the nervous system and the synthesis of DNA. Vitamin B12 deficiency can lead to neurological symptoms such as numbness and tingling in the arms and legs, difficulties with walking, loss of memory and dementia.
     • The mechanism of action: Vitamin B12 is a cofactor of enzymes involved in the metabolism of homocysteine ​​and the synthesis of myelin, the protective shell surrounding the nerve fibers.
     • Food sources: Meat, poultry, fish, eggs and dairy products. Vegans and vegetarians should receive vitamin B12 from enriched products or additives.

2. 2 Vitamin C: antioxidant protection and cognitive function:

   Vitamin C is a powerful antioxidant that helps to protect the brain from damage caused by free radicals. It also participates in the synthesis of collagen necessary for the structure and function of blood vessels in the brain.

   • The mechanism of action: Vitamin C neutralizes free radicals, which are unstable molecules that can damage the cells. It also regenerates other antioxidants, such as vitamin E. In addition, vitamin C is involved in the synthesis of neurotransmitters, such as dopamine and norepinephrine.
   • Food sources: Citrus fruits, berries, kiwi, pepper and broccoli.

3. 2 Vitamin D: neuroprotective properties and cognitive function:

   Vitamin D plays a role in neuroprotement and cognitive function. Studies have shown the relationship between vitamin D deficiency and an increased risk of cognitive disorders, such as Alzheimer’s disease.

   • The mechanism of action: Vitamin D is associated with vitamin D receptors (RVD), which are located throughout the brain. The RVD is involved in the regulation of the expression of genes involved in neurotrophic support, neurotransmission and inflammation. Vitamin D can also protect the brain from damage caused by oxidative stress and inflammation.
   • Food sources: Bold fish (for example, salmon, tuna, mackerel), egg yolks and enriched products (for example, milk, juice). Vitamin D is also produced in the skin under the influence of sunlight. However, many people do not receive enough vitamin D only from the sun and food and may need in addition.

4. 2 Vitamin E: Protection of cell membranes and cognitive health:

   Vitamin E is a fat -soluble antioxidant that helps protect cell membranes from damage caused by free radicals. Cell membranes are important for the functioning of the brain, since they regulate the intake and exit of substances from cells.

   • The mechanism of action: Vitamin E prevents lipid peroxidation, the process by which free radicals damage lipids in cell membranes. It can also protect neurons from the toxicity of glutamate, an exaytotoxic neurotransmitter, which can damage neurons with excessive amounts.
   • Food sources: Nuts, seeds, vegetable oils and green leafy vegetables.

5. 2 Vitamin K: The role in the synthesis of sphingolipids and cognitive processes:

   Vitamin K is involved in the synthesis of sphingolipids, lipid class, which are important for the structure and function of cell membranes in the brain. Sphingolipids also participate in the transmission of signals and neurotransmissions.

   • The mechanism of action: Vitamin K is a cofactor of enzymes that carboxylation certain proteins, including proteins involved in blood coagulation and bone metabolism. It is also involved in the synthesis of sphingolipids, which are necessary for the normal function of the brain.
   • Food sources: Green leaf vegetables, broccoli and vegetable oils.

Part 3: Minerals supporting cognitive functions

1. 3 Iron: oxygen transport and cognitive abilities:

   Iron is necessary for the transfer of oxygen to the brain. Iron deficiency can lead to anemia, which can cause fatigue, difficulties with concentration of attention and cognitive disorders.

   • The mechanism of action: Iron is a component of hemoglobin, protein in red blood cells, which transfers oxygen from lungs to tissue throughout the body, including the brain. Iron is also necessary for the functioning of many enzymes involved in the energy exchange and synthesis of neurotransmitters.
   • Food sources: Red meat, poultry, fish, legumes and enriched grain products. The non -hemic iron contained in plant products is not absorbed as well as hemic iron contained in animal products. The use of products rich in vitamin C, with products containing non -hemic iron, can improve iron absorption.

2. 3 Zinc: Neuroprotation Neuroprotation: Neurotransmissance:

   Zinc plays a role in neurotransmissance, neuroprotheres and immune function. Zinc deficiency can lead to cognitive impairment, such as a deterioration in memory and attention.

   • The mechanism of action: Zinc is involved in the functioning of many enzymes and proteins, including those that are involved in neurotransmission, synaptic plasticity and neuroprotection. It can also protect the brain from damage caused by oxidative stress and inflammation.
   • Food sources: Oysters, red meat, poultry, nuts, seeds and whole grain products.

3. 3 Magnesium: synaptic plasticity and mood regulation:

   Magnesium is involved in synaptic plasticity, neurotransmission and mood regulation. Magnesium deficiency can lead to anxiety, depression and cognitive disorders.

   • The mechanism of action: Magnesium is a cofactor of many enzymes involved in energy metabolism, DNA and RNA synthesis and the functioning of the nervous system. He also plays a role in regulating the release of neurotransmitters and activating receptors.
   • Food sources: Dark green leafy vegetables, nuts, seeds, legumes and whole grains.

4. 3 Potassium: electrolyte balance and transmission of nerve impulses:

   Potassium is an electrolyte that is necessary to maintain electrolyte balance and transfer nerve impulses. Potassium deficiency can lead to fatigue, muscle weakness and cognitive disorders.

   • The mechanism of action: Potassium is involved in maintaining the rest potential of cell membranes and generating action potentials that are necessary for the transfer of nerve impulses.
   • Food sources: Bananas, avocados, potatoes, spinach and beans.

5. 3 Copper: Functioning of enzymes and antioxidant protection:

   Copper is necessary for the functioning of many enzymes involved in energy metabolism, the synthesis of neurotransmitters and antioxidant protection. The shortage of copper is rare, but can lead to neurological symptoms, such as numbness and tingling in the arms and legs, difficulties with walking and cognitive disorders.

   • The mechanism of action: Copper is a cofactor of enzymes such as superoxidsmouth (SOD), which helps to protect the cells from damage caused by free radicals. It also participates in the metabolism of iron and the synthesis of neurotransmitters, such as dopamine and norepinephrine.
   • Food sources: Seafood, nuts, seeds and whole grains.

6. 3 Iodine: thyroid function and cognitive development:

   Iodine is necessary for the synthesis of thyroid hormones, which are important for cognitive development and functioning. During pregnancy, iodine deficiency can lead to mental retardation in a child. In adults, iodine deficiency can lead to hypothyroidism, which can cause fatigue, weight gain and cognitive disorders.

   • The mechanism of action: The thyroid hormones regulate metabolism and are necessary for the development and functioning of the brain.
   • Food sources: Iodized salt, seafood and dairy products.

7. 3 Selenium: antioxidant protection and thyroid function:

   Selenium is an antioxidant that helps to protect the cells from damage caused by free radicals. It is also necessary for the function of the thyroid gland, which is important for cognitive development and functioning.

   • The mechanism of action: Selenium is a component of enzymes such as glutathioneperoxidase (GP), which helps neutralize free radicals. It also participates in the metabolism of thyroid hormones.
   • Food sources: Brazilian nuts, seafood, meat and whole grain products.

Part 4: Additional nutrients and compounds for cognitive improvement

1. 4 Omega-3 fatty acids: brain structure and neurotransmissance:

   Omega-3 fatty acids, especially DGK (non-oxaexaenic acid) and EPK (eicopascentaenoic acid), are necessary for the structure and function of the brain. They play a role in neurotransmission, synaptic plasticity and neuroprotection.

   • The mechanism of action: DHC is the main structural component of cell membranes in the brain. It also participates in the transmission of signals and neurotransmissions. EPC has anti -inflammatory properties and can help protect the brain from damage caused by inflammation.
   • Food sources: Fat fish (for example, salmon, tuna, mackerel), fish oil and linen seed.

2. 4 Kholin: Acetylcholine synthesis and cognitive function:

   Kholin is a nutrient that is necessary for the synthesis of acetylcholine, an important neurotransmitter involved in memory, training and attention.

   • The mechanism of action: Kholin is the predecessor of acetylcholine. It is also a component of phosphatidylcholine, the main phospholipide in cell membranes.
   • Food sources: Eggs, liver, meat and soybeans.

3. 4 Creatine: Brain Energy metabolism and cognitive productivity:

   Creatine is a compound that is naturally contained in muscle cells and brain. It plays a role in energy metabolism and can improve cognitive productivity, especially in tasks that require short -term memory and reasoning.

   • The mechanism of action: Creatine helps to increase phosphocratin reserves in the brain, which is used for ATP regeneration, the main energy of the cell.
   • Food sources: Meat, poultry and fish.

4. 4 Coenzyme Q10 (COQ10): antioxidant protection and energy metabolism:

   COQ10 is an antioxidant that plays a role in energy metabolism. It can help protect the brain from damage caused by oxidative stress and improve cognitive functions.

   • The mechanism of action: COQ10 is a component of the electron transfer circuit in mitochondria, which is necessary for the production of ATP. It also has antioxidant properties and can help protect the cells from damage caused by free radicals.
   • Food sources: Meat, poultry, fish and nuts.

5. 4 Resveratrol: antioxidant and anti -inflammatory properties:

   Resveratrol is a natural compound contained in red wine, grapes and berries. It has antioxidant and anti -inflammatory properties and can help protect the brain from damage and improve cognitive functions.

   • The mechanism of action: Resveratrol activates sirtuins, a family of proteins, which play a role in longevity and stress resistance. It also has antioxidant and anti -inflammatory properties.
   • Food sources: Red wine, grapes, berries and peanuts.

6. 4 Kurkumin: anti -inflammatory and antioxidant properties:

   Kurkumin is an active connection contained in turmeric, spices widely used in Indian cuisine. It has anti -inflammatory and antioxidant properties and can help protect the brain from damage and improve cognitive functions.

   • The mechanism of action: Kurkumin has anti -inflammatory properties and can help reduce inflammation in the brain. It also has antioxidant properties and can help protect the cells from damage caused by free radicals.
   • Food sources: Turmeric.

7. 4 Ginkgo biloba: improvement of blood circulation and cognitive function:

   Ginkgo biloba is a herbal supplement, which, as shown, improves blood circulation in the brain. It can also have antioxidant properties and can help improve cognitive functions, especially in people with age -related cognitive disorders.

   • The mechanism of action: Ginkgo biloba improves blood circulation in the brain, which can help deliver more oxygen and nutrients to the brain. It can also have antioxidant properties and can help protect the cells from damage caused by free radicals.
   • Food sources: No. This is a herbal supplement.

8. 4 BAKOP Monieri: Improving memory and cognitive functions:

   Bakop Monieri is a herbal additive, which, as shown, improves memory and cognitive functions. It can help improve the speed of information processing, attention and working memory.

   • The mechanism of action: Bakop Monieri can help increase the release of acetylcholine in the brain, which can improve memory and cognitive functions. It can also have antioxidant properties and can help protect the cells from damage caused by free radicals.
   • Food sources: No. This is a herbal supplement.

Part 5: Practical recommendations for improving cognitive functions

1. 5 Balanced diet for brain health:

   • Use a large number of fruits, vegetables and whole grains.
   • Choose low -fat sources of protein, such as fish, poultry and legumes.
   • Limit the use of saturated and trans fats.
   • Support hydration by drinking enough water during the day.
   • Consider the possibility of turning on products rich in omega-3 fatty acids, holin and antioxidants, in your diet.

2. 5 Regular physical activity:

   • Strive at least 150 minutes of moderate aerobic activity or 75 minutes of intensive aerobic activity per week.
   • Turn on strength training at least twice a week.
   • Find classes that you like to adhere to a regular routine.

3. 5 Adequate dream:

   • Strive by 7-8 hours of sleep every night.
   • Create a regular sleep schedule.
   • Create a relaxing atmosphere before going to bed.
   • Avoid the use of caffeine and alcohol before bedtime.

4. 5 Stress management:

   • Practice relaxation methods such as meditation, yoga or deep breathing.
   • Spend time with loved ones.
   • Take a hobby and classes that you like.
   • Seek for help if you experience chronic stress.

5. 5 Cognitive exercises:

   • Perform puzzles, crosswords and other brain -stimulating classes.
   • Learn something new, for example, language, musical instrument or skill.
   • Read books and articles.
   • Keep substantial conversations with other people.

6. 5 Social interaction:

   • Spend time with your family and friends.
   • Enter clubs and organizations.
   • Engage in volunteer activities.
   • Stay in touch with other people.

7. 5 Regular medical examinations:

   • Visit your doctor for regular examinations and screening.
   • Discuss any problems with memory or cognitive functions with your doctor.
   • Follow the recommendations of your doctor for the treatment of any basic diseases.

8. 5 Vitamins and mineral additives:

   • Consult with your doctor or nutritionist before taking any additives.
   • Take only the recommended dose of additives.
   • Keep in mind that additives are not a replacement for a healthy lifestyle.

Part 6: Scientific research and evidence

1. 6 Reviews and meta -analyzes:

   • Consider the reviews and meta -analyzes that analyze the results of numerous studies to evaluate the general power of evidence confirming the role of vitamins, minerals and other nutrients in cognitive functions.

2. 6 Randomized controlled studies (RCTs):

   • The search for RCTs, which investigates the influence of specific vitamins, minerals or other nutrients on cognitive functions. RCTs are considered a gold standard for evaluating the effectiveness of interventions.

3. 6 Coirs:

   • Checking cohort studies, which tracks large groups of people over a long period of time in order to evaluate the relationship between nutrient consumption and the risk of cognitive impairment.

4. 6 Case-control research:

   • Check out the research of case-control, in which people with cognitive disorders with a control group without cognitive disorders are compared to identify potential risk factors, including a deficiency of nutrients.

5. 6 Neuroimijing research:

   • Get deep into neuroramijing studies, which use methods such as MRI and PET to study the effect of nutrients on the structure and function of the brain.

6. 6 Animal research:

   • Study studies on animals, which investigate the effect of nutrients on cognitive functions and underlying mechanisms. Although animal research cannot be directly applicable to people, they can provide valuable information.

7. 6 Experts consultations:

   • Contact experts in the field of nutrition, neurology and geriatrics to get information about recent studies and recommendations for improving cognitive functions.

8. 6 Authoritative sources:

   • Contact authoritative sources of information such as government institutions, medical organizations and universities to get accurate and relevant information about nutrition and cognitive functions.

Part 7: precautions and security considerations

1. 7 Consult a doctor:

   • Always consult with your doctor or other qualified medical worker before starting to take any new additives, especially if you have any basic diseases or you take any medicine.

2. 7 Take recommended doses:

   • Take additives only in recommended doses. The reception of too many vitamins and minerals can be harmful.

3. 7 Beware of interactions:

   • Keep in mind that additives can interact with medicines. Consult your doctor to make sure that any additives you take are safe for taking your medicines.

4. 7 Choose quality products:

   • Choose additives from reliable manufacturers. Look for products that were tested by the third side to cleanliness and accuracy.

5. 7 Keep in mind side effects:

   • Some additives can cause side effects. If you have any side effects, stop taking the additive and consult a doctor.

6. 7 Do not rely on additives as a replacement for a healthy lifestyle:

   • Additives are not a replacement of a healthy diet, regular physical exercises and sufficient sleep. Focus on leading a healthy lifestyle to maintain cognitive functions.

7. 7 Keep realistic expectations:

   • Additions may not have a significant effect on cognitive functions. Be realistic in your expectations and keep in mind that in order to achieve the best results the additive should be used in combination with a healthy way