Vitamins for memory: dosage and side effects

Vitamins for memory: dosage and side effects

Part 1: Basics of memory and nutrition

1. Memory architecture: Brief review. Memory is not a monolithic mechanism, but a complex system consisting of several interconnected components. Sensory memory holds short -term information obtained through the senses. Short -term memory (working memory) temporarily stores and processes the information necessary to complete current tasks. Long -term memory retains information for a long time and is divided into explicit (declarative) and implicit (procedural). Exlike memory includes episodic (memory of events) and semantic (memory of facts and knowledge). Implicite memory is responsible for skills and habits.

2. Neuroplasticity and nutrition. Neuroplasticity is the ability of the brain to adapt, change and form new neural connections throughout life. This process underlies the training and formation of memory. Food plays a key role in maintaining neuroplasticity. The lack of certain nutrients can negatively affect cognitive functions, including memory. The adequate intake of vitamins, minerals and other nutrients is necessary for the optimal functioning of the brain and maintaining its plasticity.

3. The role of neurotransmitters. Neurotransmitters are chemicals that transmit signals between nerve cells (neurons). They play an important role in learning and memory processes. For example, acetylcholine is involved in the formation and consolidation of memory, glutamate is the main exciting neurotransmitter, and the GABA is the main brake neurotransmitter. The disadvantage or imbalance of neurotransmitters can lead to memory disorders and other cognitive problems. Some vitamins and other nutrients are the predecessors of neurotransmitters or participate in their synthesis and metabolism.

4. Oxidative stress and brain. Oxidative stress occurs when the balance between free radicals and antioxidants is disturbed in the body. Free radicals are unstable molecules that can damage cells, including neurons. The brain is especially vulnerable to oxidative stress due to high oxygen consumption and a relatively low level of antioxidant protection. Oxidative stress can lead to damage to DNA, proteins and lipids in the brain, which can contribute to the development of neurodegenerative diseases, such as Alzheimer’s disease. The antioxidants contained in some vitamins and other nutrients help protect the brain from damage caused by free radicals.

5. Inflammation and cognitive functions. Chronic inflammation in the body can have a negative effect on cognitive functions, including memory. Inflammatory processes can damage neurons and disrupt their functioning. Some vitamins and other nutrients have anti -inflammatory properties and can help reduce the risk of cognitive impairment associated with inflammation.

6. The relationship of nutrition and age -related changes in memory. With age, changes occur in the brain that can lead to a decrease in cognitive functions, including memory. Neuroplasticity decreases, the number of neurotransmitters decreases, oxidative stress and inflammation increase. Adequate nutrition, rich in vitamins, minerals and other nutrients, can help slow down these age -related changes and support cognitive functions throughout life.

7. Brain diet and health. The Mediterranean diet, characterized by high consumption of fruits, vegetables, fish, olive oil and whole grain products, is associated with improving cognitive functions and a decrease in the risk of developing neurodegenerative diseases. This diet is rich in antioxidants, anti -inflammatory compounds and other nutrients that are useful for brain health.

Part 2: Basic Vitamins for Memory

8. Vitamin B1 (thiamine): Energy for neurons. Tiamine plays an important role in glucose metabolism, the main source of energy for the brain. The disadvantage of thiamine can lead to a violation of energy metabolism in neurons and a decrease in cognitive functions, including memory. The severe deficiency of thiamine can cause Wernik-Korsakov syndrome, characterized by serious memory disorders and other neurological problems.

   • Recommended dosage: The recommended daily dose of thiamine is 1.2 mg for men and 1.1 mg for women.

   • Side effects: Tiamine is usually well tolerated. In rare cases, allergic reactions such as skin rash or itching may occur. Very high doses of thiamine exceeding 50 mg per day can cause nausea, vomiting and headache.

   • Sources: Whole grain products, legumes, nuts, seeds, meat (especially pork).

9. Vitamin B3 (Niacin): Protection of neurons. Niacin is involved in energy metabolism and protects neurons from damage caused by oxidative stress. The disadvantage of niacin can lead to Pellagra, a disease characterized by dermatitis, diarrhea and dementia.

   • Recommended dosage: The recommended daily dose of Niacin is 16 mg for men and 14 mg for women.

   • Side effects: High doses of niacin (more than 50 mg per day) can cause redness of the skin (niacin flushing), itching, nausea, vomiting and impaired liver function. People with liver diseases should avoid taking high doses of niacin.

   • Sources: Meat, fish, poultry, whole grain products, nuts, seeds.

10. Vitamin B6 (pyridoxin): Neurotransmitter synthesis. Pyridoxine is necessary for the synthesis of neurotransmitters, such as serotonin, dopamine and gamk. These neurotransmitters play an important role in the regulation of mood, sleep and cognitive functions. The lack of pyridoxine can lead to depression, anxiety and memory disorders.

    • Recommended dosage: The recommended daily dose of pyridoxine is 1.3 mg for adults.

    • Side effects: Very high doses of pyridoxine (more than 200 mg per day) can cause neurological problems, such as peripheral neuropathy (nerves damage).

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

11. Vitamin B9 (folic acid): brain health. Folic acid is necessary for the synthesis of DNA and RNA, as well as for the metabolism of homocysteine. The high level of homocysteine in the blood is associated with an increased risk of developing dementia and Alzheimer’s disease. Folic acid helps reduce homocysteine levels and protect the brain from damage.

    • Recommended dosage: The recommended daily dose of folic acid is 400 mcg for adults.

    • Side effects: Folic acid is usually well tolerated. In rare cases, allergic reactions may occur. Taking high doses of folic acid can mask vitamin B12 deficiency.

    • Sources: Green leafy vegetables, legumes, citrus fruits, enriched grain products.

12. Vitamin B12 (cobalamin): Support for the nervous system. Cobalamin is necessary to maintain the health of the nervous system and the synthesis of myelin, the shell that protects the nerve fibers. The disadvantage of cobalamin can lead to neurological problems, such as peripheral neuropathy, depression and dementia. Older people are especially susceptible to cobalamin deficiency due to a decrease in the absorption of this vitamin in the intestines.

    • Recommended dosage: The recommended daily dose of cobalamine is 2.4 mcg for adults.

    • Side effects: Cobalamin is usually well tolerated. In rare cases, allergic reactions may occur.

    • Sources: Meat, fish, poultry, eggs, dairy products. Vegetarians and vegans need to take additives with cobalamine.

13. Vitamin C (ascorbic acid): antioxidant protection. Vitamin C is a powerful antioxidant that helps protect the brain from damage caused by free radicals. It also participates in the synthesis of collagen, an important component of the vessels of the brain. The deficiency of vitamin C can lead to a decrease in cognitive functions.

    • Recommended dosage: The recommended daily dose of vitamin C is 90 mg for men and 75 mg for women.

    • Side effects: High doses of vitamin C (more than 2000 mg per day) can cause stomach disorder, diarrhea and kidney stones.

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

14. Vitamin D (calciferol): growth and development of neurons. Vitamin D plays an important role in the growth and development of neurons, as well as in the regulation of the immune system. The lack of vitamin D is associated with an increased risk of developing dementia and Alzheimer’s disease.

    • Recommended dosage: The recommended daily dose of vitamin D is 600 IU (15 μg) for adults. Older people may need a higher dose.

    • Side effects: High doses of vitamin D (more than 4000 IU per day) can cause hypercalcemia (increased blood calcium), which can lead to nausea, vomiting and damage to the kidneys.

    • Sources: Bold fish (salmon, tuna, mackerel), egg yolks, enriched dairy products. Vitamin D is also produced in the skin under the influence of sunlight.

15. Vitamin E (Tokoferol): Oxidation Protection. Vitamin E is a powerful antioxidant that helps protect the brain from damage caused by oxidative stress. It can also improve blood flow in the brain.

    • Recommended dosage: The recommended daily dose of vitamin E is 15 mg.

    • Side effects: High doses of vitamin E (more than 1000 mg per day) can increase the risk of bleeding.

    • Sources: Vegetable oils, nuts, seeds, green leafy vegetables.

16. Vitamin K (Phillokhinon): Brain blood vessels. Vitamin K plays an important role in blood coagulation and vascular health. He can also participate in learning and memory processes.

    • Recommended dosage: The recommended daily dose of vitamin K is 120 μg for men and 90 μg for women.

    • Side effects: Vitamin K is usually well tolerated. People taking anticoagulants (blood thinning) should consult a doctor before taking additives with vitamin K.

    • Sources: Green leafy vegetables, broccoli, vegetable oils.

Part 3: Other nutrients for memory

17. Omega-3 fatty acids: Building blocks of the brain. Omega-3 fatty acids, especially EPA and DHA, are important components of cell membranes in the brain. They play an important role in cognitive functions, mood and vision. The deficiency of omega-3 fatty acids is associated with an increased risk of dementia and depression.

    • Recommended dosage: The recommended daily dose of omega-3 fatty acids (EPA and DHA) is 250-500 mg.

    • Side effects: High doses of omega-3 fatty acids can cause stomach disorder, nausea and fish taste.

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

18. Kholin: The predecessor of acetylcholine. Kholin is the predecessor of the neurotransmitter acetylcholine, who plays an important role in the formation and consolidation of memory. The lack of choline can lead to memory disorders and other cognitive problems.

    • Recommended dosage: The recommended daily dose of choline is 550 mg for men and 425 mg for women.

    • Side effects: High doses of choline can cause stomach disorder, nausea and smell of fish from the body.

    • Sources: Eggs, meat, fish, poultry, legumes, broccoli.

19. Phosphatidylserin: component of cell membranes. Phosphatidylserin is phospholipid, which is an important component of cell membranes in the brain. It plays an important role in transmitting signals between neurons and maintaining cognitive functions.

    • Recommended dosage: A typical dose of phosphatidylserin is 100-300 mg per day.

    • Side effects: Phosphatidylserin is usually well tolerated. In rare cases, an disorder of the stomach and insomnia may occur.

    • Sources: Soy, lecithin, meat, fish.

20. Magnesium: support for the nervous system. Magnesium is involved in more than 300 enzymatic reactions in the body, including those that are important for the health of the nervous system and cognitive functions. The lack of magnesium can lead to anxiety, depression and memory disorders.

    • Recommended dosage: The recommended daily dose of magnesium is 400-420 mg for men and 310-320 mg for women.

    • Side effects: High doses of magnesium can cause diarrhea.

    • Sources: Green sheet vegetables, nuts, seeds, whole grain products, legumes.

21. Zinc: protection and restoration of neurons. Zinc plays an important role in protecting neurons from damage caused by oxidative stress and inflammation. It is also necessary for the normal functioning of enzymes involved in the synthesis of neurotransmitters.

    • Recommended dosage: The recommended daily dose of zinc is 11 mg for men and 8 mg for women.

    • Side effects: High doses of zinc can cause nausea, vomiting and reducing immunity.

    • Sources: Meat, seafood, nuts, seeds, whole grain products.

22. Iron: oxygen transport to the brain. Iron is necessary for the transport of oxygen to the brain. The lack of iron can lead to anemia, fatigue and a decrease in cognitive functions.

    • Recommended dosage: The recommended daily dose of iron is 8 mg for men and 18 mg for women.

    • Side effects: High doses of iron can cause constipation, nausea and abdominal pain.

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

Part 4: Phytonutrients and plants for memory

23. Ginko Biloba: Improving blood flow. Ginko biloba is a plant extract that improves blood flow in the brain and has antioxidant properties. It can improve memory, concentration of attention and other cognitive functions, especially in the elderly.

    • Recommended dosage: A typical dose of Ginko Biloba extract is 120-240 mg per day.

    • Side effects: Ginko biloba can cause stomach disorder, headache and dizziness. It can also increase the risk of bleeding, so it should be avoided by people taking anticoagulants.

24. Ginseng: increased energy and concentration. Ginseng is an adaptogenic plant that helps the body adapt to stress and increases energy and concentration. It can improve memory and cognitive functions, especially with mental fatigue.

    • Recommended dosage: A typical dose of ginseng extract is 200-400 mg per day.

    • Side effects: Ginseng can cause insomnia, nervousness and an increase in blood pressure.

25. Kurkumin (from turmeric): anti -inflammatory action. Kurkumin is an active compound contained in turmeric, which has powerful anti -inflammatory and antioxidant properties. It can protect the brain from damage caused by inflammation and oxidative stress, and improve cognitive functions.

    • Recommended dosage: A typical dose of curcumin is 500-2000 mg per day. It is important to take curcumin with piperin (contained in black pepper) to improve its absorption.

    • Side effects: Curcumin is usually well tolerated. In high doses, it can cause stomach disorder.

26. Bakop Monieri: Improving training and memory. Bakop Monieri is a plant that is traditionally used in Ayurvedic medicine to improve learning and memory. It can increase neuroplasticity and protect the brain from damage.

    • Recommended dosage: A typical dose of Monieri Bakopa extract is 300-450 mg per day.

    • Side effects: Bakop Monieri can cause stomach disorder, dry mouth and increased fatigue.

27. Rosemary: Improving memory and concentration. Rosemary contains compounds that can improve memory and concentration. The aroma of rosemary can also have a positive effect on cognitive functions.

    • Recommended dosage: Rosemary can be used as a seasoning for food or in the form of essential oil for aromatherapy.

    • Side effects: Rosemary is usually safe when used in moderate quantities. In high doses, it can cause convulsions.

28. Green tea: antioxidant protection and improvement. Green tea contains antioxidants, such as Epagallocatechin Gallat (EGCG), which help protect the brain from damage. It also contains caffeine, which can improve attention and concentration.

    • Recommended dosage: It is recommended to use 2-3 cups of green tea per day.

    • Side effects: Green tea can cause insomnia, nervousness and stomach disorder in people sensitive to caffeine.

Part 5: Practical recommendations and warnings

29. Balanced nutrition – the basis of brain health. It is important to get all the necessary vitamins, minerals and other nutrients from a balanced diet rich in fruits, vegetables, whole grain products, low -fat protein and healthy fats. Additives should only be used if it is impossible to get a sufficient amount of nutrients from food.

30. Consultation with a doctor. Before taking any additives, you should consult a doctor, especially if you have any diseases or you take medications. Some vitamins and other nutrients can interact with drugs or aggravate certain diseases.

31. Individual needs. The need for vitamins and other nutrients can vary depending on the age, gender, state of health and other factors. It is important to consider your individual needs and consult a doctor or nutritionist to determine the optimal dosage.

32. The quality of the additives. Choose high -quality additives from reliable manufacturers who have passed cleanliness and efficiency. Pay attention to the availability of quality certificates.

33. Dosage. Follow the recommended dosage indicated on the packaging additives, or recommended by the doctor. Exceeding the recommended dose can lead to side effects.

34. Side effects. Pay attention to possible side effects and stop taking the additive if you have any undesirable symptoms.

35. Interaction with drugs. Tell your doctor about all the additives that you take to avoid interaction with medicines.

36. Pregnancy and breastfeeding. Pregnant and lactating women should consult a doctor before taking any additives.

37. Children. Do not give children to children without consulting a pediatrician.

38. Realistic expectations. Vitamins and other nutrients can help maintain cognitive functions, but they are not a magical tool for improving memory. To maintain brain health, it is also important to lead a healthy lifestyle, including regular physical exercises, sufficient sleep, stress and mental activity.

39. Integrative approach. Take an improvement in memory and cognitive functions comprehensively, combining a balanced diet, taking the necessary vitamins and other nutrients, a healthy lifestyle and mental activity.

40. Mental activity. Regular mental activity, such as reading, solving puzzles, learning new languages and teaching new skills, helps maintain neuroplasticity and improve cognitive functions.

41. Exercise. Regular physical exercises improve blood flow in the brain and contribute to the growth of new neurons.

42. Dream. A sufficient sleep (7-8 hours a day) is necessary for consolidating memory and restoration of the brain.

43. Stress management. Chronic stress can negatively affect cognitive functions. It is important to learn how to effectively manage stress with the help of relaxation, meditation or yoga techniques.

44. Social activity. Social interaction and communication with other people help maintain cognitive functions and reduce the risk of dementia.

45. Limiting alcohol and smoking. Excessive use of alcohol and smoking are harmful to the health of the brain and can lead to a decrease in cognitive functions.

46. Regular medical examinations. Regular medical examinations help to identify and treat diseases that can adversely affect cognitive functions.

47. Progress monitoring. Keep a diary in which record changes in your memory and cognitive functions. This will help you evaluate the effectiveness of measures taken and make the necessary adjustments.

48. Patience and perseverance. Improving memory and cognitive functions requires time and effort. Be patient and persistent, and you will certainly succeed.

49. Education and training. Constant education and training in new skills stimulate the brain and help maintain cognitive functions at a high level.

50. Positive thinking. Positive thinking and optimistic view of life can have a positive effect on cognitive functions and general health.