Vitamins for adult memory: List of the best

Vitamins for adult memory: List of the best

Chapter 1: Understanding the memory and its mechanisms

Memory is a complex cognitive function that allows us to encode, store and extract information. It is the basis of our training, experience and identity. In adults, the memory function can deteriorate under the influence of many factors, including age, stress, lack of sleep, diet and certain diseases. Understanding the mechanisms of memory is crucial for the choice of effective strategies to improve it, including taking vitamins and other additives.

1.1. Types of memory:

Memory is not monolithic, but consists of various systems, each of which is responsible for different types of information and processes. The main types include:

• Sensory memory: Short -term storage of sensory information (visual, auditory, tactile, etc.) for up to several seconds. Example: an echo from the word heard or the residual image on the retina of the eye.
• Short -term (working) memory: A temporary storage of information that is actively used to fulfill problems, such as solving problems, making decisions and understanding the language. The capacity is limited (usually 7 ± 2 elements), and the duration is from a few seconds to a minute. Example: remembering the phone number before its set.
• Long -term memory: The constant storage of information that can be preserved for days, months or even lifetime. It is divided into several subtypes:
  • Explicit (declarative) memory: The memory of the facts and events that can be consciously recall. Divided into:
    • Semantic memory: The memory of general knowledge and facts about the world. Example: The capital of France is Paris.
    • Episodic memory: Memory of personal experiences and events. Example: Recollection of the past birthday.
  • Implicit (procedural) memory: The memory of the skills and habits that we perform unconsciously. Example: cycling.

1.2. Brain structures involved in memory:

Different areas of the brain play a key role in the formation, storage and extraction of memories. The most important structures include:

• Hippocampus: Critically important for the formation of new long -term memories, especially episodic. He processes information from short -term memory and consolidates it into long -term memory.
• Amigdala (almond -shaped body): He plays a role in emotional memory, especially in the formation of memories of fear and other strong emotions.
• Prefrontal bark: Participates in working memory, planning, decision -making and attention control. It also plays a role in extracting information from long -term memory.
• Cerebellum: It is important for procedural memory and motor education.
• Cerebral cortex: Different areas of the bark are involved in storing different types of long -term memory. For example, the visual cortex is in storing visual memories, the auditory crust in storage of auditory memories.

1.3. Factors affecting memory:

Many factors can affect the memory function, both positively and negatively. The most common include:

• Age: With age, the memory function can worsen, especially in relation to the formation of new memories and the extraction of old ones.
• Stress: Chronic stress can negatively affect the hippocampus and other areas of the brain associated with memory.
• Lack of sleep: Inadequate sleep violates the consolidation of memory, a process in which short -term memories are converted into long -term ones.
• Diet: An unbalanced diet, poor in nutrients necessary for brain health, can worsen memory function.
• Diseases: Some diseases, such as Alzheimer’s disease, dementia, stroke and traumatic brain injuries, can seriously disrupt the memory function.
• Medicines: Some drugs, such as antidepressants, antihistamines and sleeping pills, can cause side effects that affect memory.
• Alcohol and drugs: Alcohol abuse and drugs can damage the brain and worsen the function of memory.
• Physical activity: Regular physical activity improves blood circulation in the brain and promotes the growth of new neurons, which can improve memory function.
• Cognitive stimulation: Participation in mental activity, such as reading, puzzles and new training, can help preserve and improve memory function.

Chapter 2: Vitamins and other nutrients for memory

Certain vitamins, minerals and other nutrients play an important role in maintaining brain health and memory function. It is important to understand that vitamins are not a miraculous means and cannot completely prevent age -related memory deterioration or cure diseases such as Alzheimer’s disease. However, they can help optimize the function of the brain and slow down memory deterioration, especially in people with a deficiency of these nutrients.

2.1. B vitamins B:

B vitamins are necessary for many body functions, including brain and nervous system health. Several vitamins of group B are especially important for memory:

• Vitamin B1 (TIAMIN): It is necessary for glucose metabolism, the main source of energy for the brain. Tiamine deficiency can lead to a deterioration in memory and cognitive functions, especially in people with alcohol dependence (Vernik-Korsakov syndrome). Sources: pork, whole grain products, legumes.
• Vitamin B3 (Niacin): Participates in energy metabolism and synthesis of neurotransmitters. Niacin deficiency can lead to Pellagra, a disease that is characterized, among other things, cognitive disorders. Sources: meat, fish, peanuts.
• Vitamin B6 (Pyridoxin): Participates in the synthesis of neurotransmitters, such as serotonin, dopamine and GABA, which play an important role in the regulation of mood, sleep and cognitive functions. Vitamin B6 deficiency can lead to a deterioration in memory and depression. Sources: meat, fish, poultry, bananas, avocados.
• Vitamin B9 (folic acid): It is necessary for the synthesis of DNA and RNA, as well as for the metabolism of homocysteine, amino acids, the high level of which is associated with an increased risk of dementia. Folic acid deficiency can lead to a deterioration in memory and cognitive functions. Sources: green leafy vegetables, legumes, citrus fruits.
• Vitamin B12 (cobalamin): It is necessary to maintain the health of the nervous system and the synthesis of myelin, the protective membrane of the nerve fibers. Vitamin B12 deficiency can lead to damage to nerves, worsening memory, depression and dementia. It is especially important for the elderly, since with age the ability to absorb vitamin B12 from food decreases. Sources: meat, fish, eggs, dairy products. Vegetarians and vegans are recommended to take additives with vitamin B12.

2.2. Vitamin C (ascorbic acid):

A powerful antioxidant that protects the brain cells from damage by free radicals. Vitamin C is also involved in the synthesis of collagen, an important component of brain structures. Studies have shown that a higher level of vitamin C in the blood is associated with an improvement in cognitive functions and a decrease in the risk of dementia. Sources: citrus fruits, berries, pepper, broccoli.

2.3. Vitamin D:

It is important for bone health, as well as for brain function. Vitamin D receptors are found in various areas of the brain, including hippocampus. Vitamin D deficiency is associated with an increased risk of developing cognitive impairment, dementia and Alzheimer’s disease. Sources: fatty fish (salmon, tuna), egg yolks, enriched products, sunlight (vitamin D synthesis in the skin). It is recommended to check the level of vitamin D and take additives if necessary, especially in the winter months.

2.4. Vitamin E:

Another powerful antioxidant that protects the brain cells from damage by free radicals. Studies have shown that vitamin E can slow down the progression of Alzheimer’s disease, especially in the early stages. Sources: vegetable oils, nuts, seeds, green leafy vegetables.

2.5. Omega-3 fatty acids:

Omega-3 fatty acids, especially EPA (eicopascentaenoic acid) and DHA (non-oxahexaenic acid), are important to the health of the brain. DHA is the main structural component of cell membranes in the brain and plays an important role in cognitive functions, such as memory and training. Studies have shown that omega-3 fatty acids can improve memory function, mood and reduce the risk of dementia. Sources: fatty fish (salmon, mackerel, herring), linen seed, chia seeds, walnuts. Vegetarians and vegans are recommended to take additives with DHA and EPA obtained from algae.

2.6. Kholin:

It is important for the synthesis of acetylcholine, neurotransmitter, which plays a key role in memory and training. Kholin is also necessary for the structure of cell membranes. Sources: eggs, meat, fish, poultry, broccoli, cauliflower.

2.7. Phosphateidixine:

Phospholipid, which is an important component of cell membranes in the brain. Studies have shown that phosphatidylserin can improve the function of memory, concentration and cognitive functions, especially in the elderly.

2.8. Magnesium:

Participates in more than 300 enzymatic reactions in the body, including those that are important to the health of the brain. Magnesium helps regulate neurotransmitters and protects the brain from damage. The deficiency of magnesium is associated with an increased risk of development of depression, anxiety and cognitive disorders. Sources: green leafy vegetables, nuts, seeds, whole grains.

2.9. Zinc:

It is important for the function of the brain and the immune system. Zinc is involved in the synthesis of neurotransmitters and protects the brain cells from damage by free radicals. Zinc deficiency is associated with memory deterioration and cognitive functions. Sources: meat, seafood, nuts, seeds.

2.10. Iron:

It is necessary to transport oxygen to the brain. Iron deficiency can lead to fatigue, weakness and deterioration of cognitive functions. Sources: meat, poultry, fish, legumes, green leafy vegetables.

Chapter 3: Additional additives and plant extracts to improve memory

In addition to vitamins and minerals, there are a number of other additives and plant extracts that can have a positive effect on memory and cognitive functions. It is important to note that evidence of the effectiveness of these additives is often limited, and additional studies are needed to confirm their advantages.

3.1. Ginkgo biloba:

Extract of ginkgo biloba wood leaves. It is believed that ginkgo biloba improves blood circulation in the brain and protects the brain cells from damage. Studies have shown that ginkgo bilobe can improve memory, concentration and cognitive functions, especially in people with age -related memory deterioration.

3.2. Ginseng:

A plant that is used in traditional Chinese medicine to improve energy, concentration of attention and memory. It is believed that ginseng stimulates the function of the brain and protects the brain cells from damage.

3.3. BACOPA Monnieri:

A plant that is used in Ayurvedic medicine to improve memory and cognitive functions. Studies have shown that Monieri Bakop can improve the memory, training and speed of information processing.

3.4. Curcumin:

The active ingredient of turmeric, spices that are often used in Indian cuisine. Kurkumin has antioxidant and anti -inflammatory properties. Studies have shown that curcumin can improve memory, mood and protect the brain from damage.

3.5. Caffeine:

A stimulator contained in coffee, tea and other drinks. Caffeine can improve concentration, memory and mood. However, excessive caffeine use can lead to anxiety, insomnia and other side effects.

3.6. L-theanine:

Amino acid, which is contained in tea. L-theanine can help relax and improve concentration. The combination of L-theanine and caffeine can improve cognitive functions without side effects associated with excessive caffeine use.

3.7. Creatine:

Amino acid, which is contained in meat and fish. Creatine plays an important role in energy metabolism in the brain. Studies have shown that creatine can improve memory and cognitive functions, especially among vegetarians and vegans.

Chapter 4: Recommendations for taking vitamins and additives for memory

Before you start taking any vitamins or additives to improve memory, it is important to consult a doctor or other qualified medical specialist. This is especially important if you have any medical conditions or you take any medication. The doctor will be able to evaluate your individual needs and risks and recommend suitable vitamins and additives in the correct dosages.

4.1. Assessment of needs:

The first step is to evaluate your individual nutrient needs. This can be done using a blood test that can identify a deficiency of certain vitamins and minerals. It is also important to consider your age, gender, diet, lifestyle and any available medical conditions.

4.2. The choice of quality products:

It is important to choose high -quality vitamins and additives from reliable manufacturers. Check the labels for certificates from independent organizations, such as NSF International or USP, which confirm that the product meets the stated quality and purity standards.

4.3. Dosage compliance:

Follow the recommended dosage indicated on the product label or recommended by your doctor. Do not exceed the recommended dosage, as this can lead to side effects.

4.4. Accounting for possible interactions:

Vitamins and additives can interact with the drugs you take. Be sure to inform your doctor about all the vitamins and additives that you accept so that he can check the availability of possible interactions.

4.5. Monitoring effects:

After the start of taking vitamins and additives, monitor how they affect your memory and cognitive functions. If you notice any side effects, stop taking and consult a doctor.

4.6. Integration with other strategies:

Vitamins and additives are only one of the aspects of maintaining brain health and improving memory. It is important to integrate them with other strategies, such as:

• Healthy diet: A balanced diet rich in fruits, vegetables, whole grain products and low -fat proteins provides the brain with the necessary nutrients.
• Regular physical activity: Improves blood circulation in the brain and promotes the growth of new neurons.
• Sufficient sleep: It is necessary to consolidate memory and restore brain function.
• Stress management: Chronic stress can negatively affect the brain. Find the ways of managing stress, such as yoga, meditation or walking in nature.
• Cognitive stimulation: Participation in mental activity, such as reading, puzzles and new training, can help preserve and improve memory function.
• Social interaction: Maintaining social ties can help maintain cognitive functions and prevent dementia.

Chapter 5: The role of a diet in improving memory

Diet plays a critical role in maintaining brain health and memory function. Eating products rich in nutrients necessary for brain health can help improve memory, concentration and cognitive functions.

5.1. Products useful for memory:

• Fat fish: Salmon, mackerel, herring and other types of fat fish are rich in omega-3 fatty acids that are important to brain health.
• Berries: Blueberries, strawberries, raspberries and other berries are rich in antioxidants that protect brain cells from damage.
• Nuts and seeds: Walnuts, almonds, chia and flax seeds are rich in omega-3 fatty acids, vitamin E and other nutrients useful for the brain.
• Green sheet vegetables: Spinach, cabbage and other green leafy vegetables are rich in vitamins, minerals and antioxidants that are important to brain health.
• Cross -stained vegetables: Broccoli, cauliflower and Brussels cabbage are rich in vitamins, minerals and antioxidants that protect the brain from damage.
• Eggs: Rich in holin, an important nutrient for memory and learning.
• Avocado: Rich in useful fats that support the function of the brain.
• Dark chocolate: Contains flavonoids, antioxidants that can improve blood circulation in the brain and cognitive functions.
• Turmeric: Contains curcumin with antioxidant and anti -inflammatory properties.

5.2. Products harmful to memory:

• Processed products: They contain a lot of sugar, salt and unhealthy fats, which can negatively affect the health of the brain.
• Sweet drinks: They contain a lot of sugar, which can lead to a deterioration in memory and cognitive functions.
• Transjir’s: Contained in fried foods, pastries and other processed products. Transfiders are associated with an increased risk of dementia.
• Alcohol: Excessive alcohol consumption can damage the brain and worsen the function of memory.

5.3. Meding recommendations to improve memory:

• Adhere to a balanced diet rich in fruits, vegetables, whole grain products and low -fat proteins.
• Use a sufficient amount of omega-3 fatty acids from fatty fish, flaxseed or additives.
• Limit the consumption of processed products, sweet drinks and trans fats.
• Drink alcohol moderately.
• Drink enough water to maintain brain hydration.

Chapter 6: Life and memory: integrated approach

Maintaining brain health and improving memory requires an integrated approach, including not only taking vitamins and a balanced diet, but also a change in lifestyle.

6.1. Physical activity:

Regular physical exercises improve blood circulation in the brain, contribute to the growth of new neurons and protect the brain from damage. It is recommended to engage in physical activity of medium intensity, such as fast walking, running or swimming, at least 150 minutes a week.

6.2. Dream:

A sufficient sleep is necessary for the consolidation of memory and restoration of brain function. Try to sleep at least 7-8 hours a day. Create a regular sleep schedule, go to bed and wake up at the same time every day, even on weekends.

6.3. Stress management:

Chronic stress can negatively affect the brain and worsen memory function. Find the ways of managing stress, such as yoga, meditation, walking in nature or communication with friends and family.

6.4. Cognitive stimulation:

Participation in mental activity, such as reading, puzzles, teaching a new language or playing a musical instrument, can help preserve and improve memory function.

6.5. Social interaction:

Maintaining social ties can help maintain cognitive functions and prevent dementia. Regularly communicate with friends and family, participate in public events or engage in volunteering.

6.6. Refusal of smoking:

Smoking damages the brain and worsens the function of memory. If you smoke, try to quit.

6.7. Control of chronic diseases:

Chronic diseases, such as diabetes, hypertension and cardiovascular diseases, can negatively affect the brain and worsen memory function. Control your chronic diseases using a diet, physical exercises and drugs.

Chapter 7: Final recommendations

Improving memory and cognitive functions is a process that requires an integrated approach. Vitamins and additives can be useful, but they are not the only solution. It is important to adhere to a balanced diet, to engage in physical activity, it is enough to sleep, control stress, stimulate your brain and maintain social ties. Before you start taking any vitamins or additives, consult your doctor to make sure that they are safe for you and do not interact with the medicines that you take. Remember that maintaining brain health is a long -term investment in your future.