When to take vitamins to improve memory

When to take vitamins to improve memory: Detailed guidance

Introduction: Memory as a comprehensive process and the role of vitamins

Memory is a complex cognitive function that allows us to encode, store and extract information. It is not static, but dynamic and affected by many factors, including age, lifestyle, nutrition and genetic predisposition. Improving memory is a desire that is relevant for people of all ages striving to increase cognitive performance, academic performance, professional efficiency and maintaining clarity of mind in old age.

Vitamins, as organic compounds necessary for the normal functioning of the body, play an important role in maintaining brain health and, therefore, in improving memory. They participate in various biochemical processes necessary for the production of neurotransmitters, the protection of neurons from damage and ensuring energy for brain activity. However, the effectiveness of taking vitamins to improve memory largely depends on the correct choice of vitamins, dosage, time of administration and individual needs of the body.

I. B vitamins B: Key players in cognitive function

B vitamins are a complex of eight water -soluble vitamins, each of which plays a unique role in maintaining the health of the nervous system and cognitive function. The lack of these vitamins can lead to a deterioration in memory, a decrease in concentration of attention and other cognitive disorders.

• Vitamin B1 (TIAMIN): Tiamine is necessary for glucose metabolism, the main source of energy for the brain. He also participates in the production of acetylcholine, neurotransmitter, which plays an important role in training and memory. Tiamin deficiency can lead to Wernik-Korsakov syndrome, a serious neurological disorder, characterized by loss of memory, confusion and a violation of coordination.

  • When to accept: It is best to take thiamine in the morning, as it helps to convert carbohydrates into energy necessary for mental activity during the day. Tiamine with food can also improve its absorption.

  • Dosage: The recommended daily dose (RSD) for adults is 1.2 mg for men and 1.1 mg for women.

  • Sources: Whole grains, legumes, nuts, seeds, pork.

• Vitamin B3 (Niacin): Niacin is involved in the production of energy in brain cells and helps to improve blood circulation in the brain. It is also necessary for the synthesis of neurotransmitters, such as serotonin and dopamine, which play a role in the regulation of mood and cognitive function.

  • When to accept: Niacin can be taken at any time of the day. However, some people may experience redness of the skin when taking high doses of niacin. To minimize this effect, it is recommended to take niacin with food or after eating.

  • Dosage: RSD for adults is 16 mg for men and 14 mg for women.

  • Sources: Meat, poultry, fish, peanuts, mushrooms.

• Vitamin B6 (Pyridoxin): Pyridoxine is necessary for the synthesis of neurotransmitters, such as serotonin, dopamine and GABA (gamma-aminobatic acid), which play an important role in regulating mood, sleep and cognitive function. It also participates in the metabolism of homocysteine, amino acids, the high levels of which are associated with an increased risk of cognitive impairment.

  • When to accept: Vitamin B6 can be taken at any time of the day. However, some studies show that the intake of vitamin B6 before bedtime can improve the quality of sleep, which, in turn, has a positive effect on memory and cognitive function.

  • Dosage: RSD for adults is 1.3 mg.

  • Sources: Meat, poultry, fish, bananas, potatoes.

• Vitamin B9 (folic acid): Folic acid is necessary for the growth and development of cells, including brain cells. It also participates in the metabolism of homocysteine and plays an important role in preventing defects in the nervous tube in the fetus during pregnancy. Folic acid deficiency can lead to cognitive disorders, especially in the elderly.

  • When to accept: Folic acid is best taken in the morning on an empty stomach or with a small amount of food. This is due to the fact that the assimilation of folic acid can be improved if it is taken without other nutrients.

  • Dosage: RSD for adults is 400 μg.

  • Sources: Dark green leafy vegetables, legumes, citrus fruits.

• Vitamin B12 (cobalamin): Cobalamin is necessary for the normal functioning of the nervous system and the formation of red blood cells. He also participates in the metabolism of homocysteine and plays an important role in maintaining the myelin shell, which protects the nerve fibers. Vitamin B12 deficiency can lead to irreversible neurological damage and cognitive disorders, including memory loss.

  • When to accept: Vitamin B12 is best taken in the morning on an empty stomach or with a small amount of food. This is due to the fact that the assimilation of vitamin B12 requires the presence of an internal factor, a protein produced in the stomach. Reception of vitamin B12 on an empty stomach can increase the production of an internal factor and improve its absorption.

  • Dosage: RSD for adults is 2.4 μg.

  • Sources: Meat, poultry, fish, dairy products, eggs. Vegetarians and vegans are recommended to take additives with vitamin B12.

II. Vitamin C: a powerful antioxidant to protect the brain

Vitamin C is a powerful antioxidant that protects brain cells from damage by free radicals. It also participates in the synthesis of collagen, an important component of the structure of the brain, and improves the absorption of iron necessary for the transfer of oxygen to the brain. Studies show that vitamin C can improve memory and cognitive function, especially in the elderly.

• When to accept: Vitamin C is best taken during the day, dividing the daily dose into several doses. This is due to the fact that vitamin C is water -soluble and is quickly excreted from the body. Reception of small doses during the day can provide a constant level of vitamin C in the blood.

• Dosage: RSD for adults is 75 mg for women and 90 mg for men. Smokers are recommended to take higher doses of vitamin C.

• Sources: Citrus fruits, berries, kiwi, pepper, broccoli.

III. Vitamin D: important for brain health and cognitive function

Vitamin D plays an important role in maintaining brain health and cognitive function. It is involved in the regulation of the expression of genes associated with the development and functioning of the brain. Vitamin D deficiency is associated with an increased risk of cognitive disorders, including Alzheimer’s disease.

• When to accept: Vitamin D is best taken with food containing fats. This is due to the fact that vitamin D is fat -soluble and is better absorbed in the presence of fats. Vitamin D intake in the morning can also help adjust circadian rhythms and improve sleep quality.

• Dosage: RSD for adults is 600 IU (international units). People with vitamin D deficiency may need to take higher doses, under the supervision of a doctor.

• Sources: Bold fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, flakes). The main source of vitamin D is sunlight.

IV. Vitamin E: protection against oxidative stress and memory support

Vitamin E is a powerful antioxidant that protects brain cells from damage by free radicals. It also participates in maintaining the health of blood vessels and improves blood circulation in the brain. Studies show that vitamin E can improve memory and cognitive function, especially in the elderly with Alzheimer’s disease.

• When to accept: Vitamin E is best taken with food containing fats. This is due to the fact that vitamin E is fat -soluble and is better absorbed in the presence of fats.

• Dosage: RSD for adults is 15 mg.

• Sources: Nuts, seeds, vegetable oils, green leafy vegetables.

V. Other important vitamins and minerals for memory

In addition to the above vitamins, there are other vitamins and minerals that play an important role in maintaining brain health and cognitive function.

• Omega-3 fatty acids: Omega-3 fatty acids, especially EPA (eicosapentaenoic acid) and DHA (non-posagexaic acid), are necessary for the health of the brain and cognitive function. They participate in the formation of cell membranes, improve blood circulation in the brain and have anti -inflammatory properties.

  • When to accept: Omega-3 fatty acids are best taken with food containing fats.

  • Dosage: It is recommended to use at least 250-500 mg EPA and DHA per day.

  • Sources: Fat fish (salmon, tuna, mackerel), linen seed, chia seeds, walnuts.

• Iron: Iron is necessary for the transfer of oxygen to the brain. Iron deficiency can lead to a deterioration in memory, a decrease in concentration of attention and other cognitive disorders.

  • When to accept: Iron is best taken on an empty stomach or with vitamin C. Vitamin C improves iron absorption.

  • Dosage: RSD for adults is 8 mg for men and 18 mg for women.

  • Sources: Meat, poultry, fish, legumes, dark green leafy vegetables.

• Zinc: Zinc is involved in the transmission of nerve impulses and protects the brain cells from damage by free radicals. Zinc deficiency can lead to a deterioration in memory and cognitive function.

  • When to accept: Zinc is best taken with food.

  • Dosage: RSD for adults is 11 mg for men and 8 mg for women.

  • Sources: Meat, poultry, seafood, nuts, seeds.

• Magnesium: Magnesium is involved in the transmission of nerve impulses and regulates the level of calcium in the cells of the brain. Magnesium deficiency can lead to a deterioration in memory, anxiety and depression.

  • When to accept: Magnesium can be taken at any time of the day. However, some people believe that the intake of magnesium before going to bed may improve the quality of sleep.

  • Dosage: RSD for adults is 400 mg for men and 310 mg for women.

  • Sources: Dark green leafy vegetables, nuts, seeds, whole grains.

VI. Factors affecting the effectiveness of vitamins

The effectiveness of taking vitamins to improve memory depends on many factors, including:

• Individual needs: The need for vitamins can vary depending on age, gender, state of health and lifestyle.
• Dosage: Too high doses of vitamins can be harmful to health. It is important to observe the recommended dosages and consult a doctor before taking vitamin additives.
• Quality of additives: It is important to choose high -quality vitamin additives from reliable manufacturers.
• Interaction with drugs: Vitamins can interact with some drugs. It is important to inform the doctor about all taken vitamins and medicines.
• Life: A healthy lifestyle, including a balanced diet, regular physical exercises and sufficient sleep, plays an important role in maintaining brain health and cognitive function. Vitamins are only one of the elements of a healthy lifestyle.

VII. Recommendations for taking vitamins to improve memory

• Consult a doctor: Before you start taking any vitamin additives, especially if you have any diseases or you take medicines, consult your doctor.
• Balanced nutrition: Try to receive the necessary vitamins and minerals from a balanced diet.
• Choose quality additives: Choose high -quality vitamin additives from reliable manufacturers.
• Observe the dosage: Follow the recommended dosages and do not exceed them without consulting a doctor.
• Consider the reception time: Consider the time of taking vitamins to optimize their absorption.
• Combine with a healthy lifestyle: Combine the reception of vitamins with a healthy lifestyle, including a balanced diet, regular physical exercises and sufficient sleep.
• Be patient: Improving memory and cognitive function is a process that requires time and effort. Do not expect instant results from taking vitamins.

VIII. Potential risks and side effects

Although vitamins are important to health, excessive consumption of some vitamins can lead to side effects and potential risks.

• Toxicity: Some vitamins, especially fat -soluble (A, D, E, K), can accumulate in the body and lead to toxicity when taking high doses.
• Interaction with drugs: Vitamins can interact with some drugs by changing their effectiveness or causing side effects.
• Individual intolerance: Some people may experience allergic reactions or other side effects when taking certain vitamins.

IX. Alternative approaches to improving memory

In addition to taking vitamins, there are other approaches to improving memory and cognitive function.

• Exercises for the brain: Regular exercises for the brain, such as solving a puzzle, studying new languages and reading, can help improve memory and cognitive function.
• Exercise: Regular physical exercises improve blood circulation in the brain and contribute to the growth of new neurons.
• Meditation: Meditation can help reduce stress and improve the concentration of attention, which positively affects memory and cognitive function.
• Healthy sleep: A sufficient sleep is necessary for the consolidation of memory and restoration of cognitive functions.
• Stress management: Chronic stress can negatively affect memory and cognitive function. It is important to learn how to manage stress with the help of relaxation techniques, such as meditation, yoga or nature walks.

X. Final remarks

Vitamins play an important role in maintaining brain health and cognitive function. However, they are not a magic tablet to improve memory. To achieve optimal results, it is necessary to combine the use of vitamins with a healthy lifestyle, including a balanced diet, regular physical exercises, sufficient sleep, stress and brain exercises. Before you start taking any vitamin additives, consult your doctor to make sure that they are safe and suitable for you. Remember that improving memory is a long -term process that takes time and effort.