Vitamins for memory: what really works

Vitamins for memory: what really works

Introduction: Myth or reality?

The issue of improving memory is worried about humanity for centuries. In the modern world, overloaded with information and stress, the desire to maintain and strengthen cognitive functions becomes especially relevant. The market offers countless drugs that promise instant improvement in memory and concentration. However, how effective these products are, and what kind of vitamins and additives really have a positive effect on memory?

You must immediately make a reservation: a miracle tablet that instantly turns a person into a genius does not exist. Improving memory is a comprehensive process that requires a healthy lifestyle, proper nutrition, regular exercises for the brain and, possibly, in some cases, taking certain vitamins and additives. In this article, we will consider scientific data on the most promising vitamins and nutrients affecting memory, and also discuss in which cases their use is justified and how to choose them correctly.

The main vitamins and minerals affecting memory

• B vitamins B:

  • Vitamin B1 (TIAMIN): Tiamine plays a key role in glucose metabolism, the main source of energy for the brain. Tiamine deficiency can lead to impaired memory, confusion of consciousness and neurological disorders. Tiamin is necessary for the production of acetylcholine, neurotransmitter, which plays an important role in training and memorization. Studies show that thiamine additives can improve cognitive functions in people with a deficiency of this vitamin. Rich sources of thiamine: pork, legumes, whole grain products.

  • Vitamin B6 (Pyridoxin): Pyridoxine is involved in the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine, which regulate mood, sleep and concentration. Vitamin B6 deficiency can lead to depression, irritability and memory worsening. Vitamin B6 is also necessary for the metabolism of homocysteine, amino acids, the high level of which is associated with an increased risk of dementia. Sources of vitamin B6: bird, fish, bananas, potatoes.

  • Vitamin B9 (folic acid): Folic acid plays an important role in the growth and development of cells, as well as in the synthesis of DNA and RNA. Folic acid deficiency can lead to cognitive disorders, depression and increased risk of developing Alzheimer’s disease. Folic acid is necessary to maintain the normal level of homocysteine in the blood. Sources of folic acid: leaf green vegetables, legumes, citrus fruits.

  • Vitamin B12 (cobalamin): Vitamin B12 is necessary for the normal functioning of the nervous system and the formation of red blood cells. Vitamin B12 deficiency can lead to irreversible neurological damage, including memory loss, confusion and depression. Vitamin B12 is especially important for the elderly, as with age it is absorbed in the intestines. Sources of vitamin B12: meat, fish, eggs, dairy products. For vegetarians and vegans, it is recommended to take vitamin B12 additives.

• Vitamin C (ascorbic acid): Vitamin C is a powerful antioxidant that protects brain cells from damage to free radicals. It also participates in the synthesis of collagen, an important component of the vessels of the brain. Studies show that high consumption of vitamin C is associated with an improvement in cognitive functions and a decrease in the risk of dementia. Vitamin C also helps to improve the absorption of iron, which is also important for cognitive function. Sources of vitamin C: citrus fruits, berries, kiwi, pepper.

• Vitamin D (calciferol): Vitamin D 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, which is responsible for memory. Vitamin D deficiency is associated with a deterioration in cognitive functions, depression and an increased risk of developing Alzheimer’s disease. Vitamin D helps regulate calcium metabolism, which is also important for neural transmission. Most people receive vitamin D through sunlight, but in the winter months and in regions with low insolation it is recommended to take vitamin D additives. Sources of vitamin D: oily fish, egg yolk, enriched products.

• Vitamin E (Tokoferol): Vitamin E is another powerful antioxidant that protects the brain cells from damage by free radicals. It also has anti -inflammatory properties. Studies show that vitamin E can slow down the progression of Alzheimer’s disease in people with a moderate degree of disease. Vitamin E also helps to improve blood circulation in the brain. Sources of vitamin E: vegetable oils, nuts, seeds, green leafy vegetables.

• Magnesium: Magnesium is involved in more than 300 enzymatic reactions in the body, including those associated with the functioning of the brain. Magnesium plays an important role in the transfer of nerve impulses, training and memorization. Magnesium deficiency can lead to anxiety, depression and memory worsening. Magnesium also helps regulate the level of calcium in the brain, which is important for neural stability. Sources of magnesium: green leafy vegetables, nuts, seeds, whole grains.

• Zinc: Zinc is necessary for the normal functioning of the nervous system and the immune system. He plays an important role in the formation of synapses, the connections between neurons. Zinc deficiency can lead to a deterioration in memory, depression and a decrease in immunity. Zinc also has antioxidant properties and protects brain cells from damage. Sources of zinc: meat, poultry, seafood, legumes, nuts.

• Iron: Iron is necessary for transferring oxygen to the cells of the body, including brain cells. Iron deficiency can lead to fatigue, weakness and deterioration of cognitive functions, especially in children and women. Iron is also necessary for the synthesis of neurotransmitters, such as dopamine. Sources of iron: red meat, poultry, fish, legumes, green leafy vegetables. To improve iron absorption, it is recommended to use it with vitamin C.

Other beneficial substances for memory

• Omega-3 fatty acids: Omega-3 fatty acids, especially EPA and DHA, are important components of cell membranes, including brain cell membranes. They play an important role in the development and functioning of the brain, and also have anti -inflammatory properties. Studies show that the consumption of omega-3 fatty acids is associated with the improvement of cognitive functions, moods and a decrease in the risk of dementia. Sources of omega-3 fatty acids: fatty fish (salmon, tuna, mackerel), linen seed, chia seeds, walnuts.

• Kholin: Kholin is the predecessor of acetylcholine, neurotransmitter, playing an important role in teaching and memorization. Kholin is also necessary for the formation of cell membranes. Studies show that choline consumption can improve cognitive functions, especially in the elderly. Sources of choline: eggs, meat, poultry, fish, legumes, cruciferous vegetables.

• Acetyl-L-carnitine: Acetyl-L-carnitine is an amino acid that helps to transfer fatty acids to mitochondria, cell energy stations. It also has antioxidant properties. Studies show that acetyl-L-carnitine can improve cognitive functions, especially in older people with mild cognitive impairment.

• Coenzim Q10 (COQ10): COQ10 is an antioxidant that helps protect the cells from damage by free radicals. It also plays an important role in the production of energy in cells. Studies show that COQ10 can improve cognitive functions and slow down the progression of neurodegenerative diseases.

• Curcumin: Kurkumin is an active component of turmeric, spices widely used in Indian cuisine. Kurkumin has powerful anti -inflammatory and antioxidant properties. Studies show that curcumin can improve cognitive functions, protect the brain from damage and reduce the risk of developing Alzheimer’s disease. However, turmeric is poorly absorbed by the body, so it is recommended to use it along with piperin, component of black pepper, which improves its bioavailability.

• Resveratrol: Resveratrol is an antioxidant contained in red wine, grapes and berries. Studies show that resveratrol can improve cognitive functions, protect the brain from damage and reduce the risk of developing Alzheimer’s disease.

• Ginkgo biloba: Ginkgo biloba is a plant extract that improves blood circulation in the brain and has antioxidant properties. Studies show that ginkgo bilobe can improve cognitive functions, especially in the elderly with mild cognitive impairment.

• BACOPA Monnieri: Bakop Monieri is an Ayurvedic plant traditionally used to improve memory and cognitive functions. Studies show that Monieri’s Bakop can improve memorization, information processing speed and reduce anxiety.

• Phosphateidixine: Phosphatidylserin is phospholipid, an important component of cell membranes, especially brain cell membranes. It plays an important role in neural transmission and functioning of the brain. Studies show that phosphatidylserin can improve memory, concentration and cognitive functions, especially in the elderly.

When should you take vitamins and additives for memory?

Reception of vitamins and additives for memory can be justified in the following cases:

• Deficiency of vitamins and minerals: If you have a deficiency of any vitamins or minerals, you need to make up with a diet or additives.
• Age changes: With age, cognitive functions are gradually deteriorating. Reception of some vitamins and additives can help slow down this process.
• Memory disorders and concentration: If you have problems with memory and concentration, you must consult a doctor to exclude serious diseases. In some cases, taking vitamins and additives can help improve cognitive functions.
• High stress: Stress can negatively affect cognitive functions. Reception of adaptogens, such as Rhodiola Pink and Ashvaganda, can help cope with stress and improve cognitive functions.
• Intensive mental work: If you are engaged in intensive mental work, you may need additional support to maintain cognitive functions.

How to choose the right vitamins and additives for memory?

When choosing vitamins and additives for memory, the following factors must be taken into account:

• Quality product: Choose products from reliable manufacturers who conduct quality control of their products.
• Product composition: Carefully study the composition of the product. Make sure that it contains the necessary vitamins and minerals in sufficient dosage.
• Bioavailability: Some vitamins and minerals are poorly absorbed by the body. Choose products with high bioavailability.
• Individual features: Consider your individual characteristics, such as age, health and the presence of allergies.
• Consultation with a doctor: Before taking vitamins and additives, it is recommended to consult a doctor.

In addition to vitamins and additives: an integrated approach to improving memory

It is important to understand that vitamins and supplements are only one of the components of an integrated approach to improving memory. Other important factors include:

• Healthy nutrition: Balanced diet, rich in fruits, vegetables, whole grain products, low -fat protein and healthy fats, is necessary for brain health.
• Regular physical exercises: Physical exercises improve blood circulation in the brain and contribute to the growth of new neurons.
• Sufficient sleep: During sleep, the brain consolidates information and is restored.
• Exercises for the brain: Regularly train your brain using puzzles, crosswords, studying new languages and other mental exercises.
• Stress management: Stress can negatively affect cognitive functions. Learn to manage stress using meditation, yoga or other relaxation techniques.
• Social activity: Support social ties and actively participate in public life.

Scientific research and evidence of effectiveness

It is important to emphasize that the effectiveness of many vitamins and additives for memory is still at the stage of study. Some studies show positive results, while others do not reveal a significant effect. It is important to critically evaluate the information and not believe unconditionally to all advertising promises.

Make decisions on the use of vitamins and additives based on scientific data, the doctor’s recommendations and your own sensations. The combination of proper nutrition, a healthy lifestyle and, possibly, certain vitamins and additives can help you support and improve your memory and cognitive functions throughout your life. Remember that a consultation with a doctor is a key step before taking any additives.