Vitamins for memory to schoolchildren and students

Vitamins and nutrients for optimizing memory and cognitive functions in schoolchildren and students: complex review

I. The fundamental principles of cognitive function and the role of nutrition

1. Neuroplasticity and training: Neuroplasticity, that is, the ability of the brain to change its structure and functions in response to experience, is the basis of learning and memory. This process depends on the availability of the necessary building blocks and nutrients. The lack of critical nutrients can slow down or disrupt neuroplastic processes, affecting the speed and effectiveness of learning.

2. Neurotransmitters and cognitive processes: Neurotransmitters, such as acetylcholine, dopamine, serotonin and GABA, play a key role in transmitting signals between neurons. Acetylcholine, in particular, is critical for memory and learning. For the synthesis of these neurotransmitters, certain amino acids, vitamins and minerals obtained from food are needed. Insufficient consumption of these substances can lead to a deficiency of neurotransmitters and, as a result, to a deterioration in cognitive functions.

3. Energy brain metabolism: The brain consumes a significant amount of energy, even at rest. Glucose is the main source of energy for the brain, but for the effective use of glucose, vitamins of group B are necessary. Violation of the energy metabolism of the brain can lead to fatigue, a decrease in concentration and memory worsening.

4. Oxidative stress and brain: The brain is especially vulnerable to oxidative stress due to the high rate of metabolism and the abundance of polyunsaturated fatty acids in its composition. Free radicals formed during metabolism can damage neurons and disrupt their function. Antioxidants, such as vitamins C and E, as well as selenium and zinc, help protect the brain from oxidative stress.

5. Inflammation and cognitive function: Chronic inflammation in the body, including the brain, can negatively affect cognitive functions. Certain nutrients, such as omega-3 fatty acids and curcumin, have anti-inflammatory properties and can help protect the brain from inflammation.

II. Basic vitamins and minerals to support memory and training

1. B vitamins B:

   • Vitamin B1 (TIAMIN): Glucose and energy production in the brain are necessary for metabolism. Tiamine deficiency can lead to a deterioration in memory, concentration and fatigue. Rich sources: whole grain products, meat, legumes.
   • Vitamin B3 (Niacin): Participates in metabolic processes and improves blood circulation in the brain. Deficiency can cause problems with memory and concentration. Rich sources: meat, fish, poultry, nuts, seeds.
   • Vitamin B5 (pantotenic acid): It is necessary for the synthesis of coenzyme A, which plays an important role in the metabolism of carbohydrates, fats and proteins. Also involved in the synthesis of acetylcholine. Deficiency can lead to fatigue and deterioration of cognitive functions. Rich sources: meat, poultry, fish, eggs, mushrooms, avocados.
   • Vitamin B6 (Pyridoxin): Participates in the synthesis of neurotransmitters, such as serotonin, dopamine and GABA. Deficiency can cause depression, irritability and memory problems. Rich sources: meat, fish, poultry, bananas, avocados, nuts.
   • Vitamin B9 (folic acid): It is important for the synthesis of DNA and RNA, as well as for amino acid metabolism. Folic acid deficiency can lead to a deterioration in memory and cognitive functions, especially in older people. Rich sources: dark green leafy vegetables, legumes, orange juice.
   • Vitamin B12 (cobalamin): It is necessary to maintain the health of the nervous system and the formation of red blood cells. Vitamin B12 deficiency can lead to a deterioration in memory, depression and neurological problems. It is especially important for vegetarians and vegans, as it is contained mainly in animal products. Rich sources: meat, fish, eggs, dairy products.

2. Vitamin C (ascorbic acid): A powerful antioxidant that protects the brain from oxidative stress. It also participates in the synthesis of neurotransmitters and improves blood circulation in the brain. Rich sources: citrus fruits, berries, kiwi, pepper, broccoli.

3. Vitamin D: He plays a role in the development of the brain and cognitive functions. Vitamin D deficiency is associated with an increased risk of cognitive impairment and depression. It is important to get a sufficient amount of sunlight and/or take vitamin D additives, especially in the winter months. Rich sources: fatty fish (salmon, tuna, sardines), egg yolk, enriched products (milk, juices).

4. Vitamin E (Tokoferol): Another powerful antioxidant that protects the brain from damage caused by free radicals. It can also improve cognitive functions and slow down the age -related decrease in cognitive abilities. Rich sources: vegetable oils (sunflower, olive), nuts, seeds, avocados.

5. Iron: It is necessary for the transport of oxygen to the brain. Iron deficiency can lead to fatigue, a decrease in concentration and memory worsening. Especially important for teenage and women. Rich sources: red meat, poultry, fish, legumes, dark green leafy vegetables (spinach). It is important to use iron -containing products with vitamin C to improve absorption.

6. Zinc: Plays an important role in teaching and memory. Participates in synaptic gear and protects the brain from oxidative stress. Zinc deficiency can lead to a deterioration in cognitive functions and problems with learning. Rich sources: meat, seafood (especially oysters), nuts, seeds, legumes.

7. Magnesium: It is necessary for the normal function of the nervous system and maintaining a healthy level of neurotransmitters. It also participates in stress regulation and improves sleep. Magnesium deficiency can lead to anxiety, irritability and memory problems. Rich sources: dark green leafy vegetables, nuts, seeds, legumes, whole grain products.

8. Calcium: It is important for the transmission of nerve impulses and the functioning of neurons. Also necessary for the health of bones and teeth. Rich sources: dairy products, dark green leafy vegetables, enriched products (juices, tofu).

9. Potassium: It is necessary to maintain normal blood pressure and function of the nervous system. Participates in the transmission of nerve impulses and muscle contraction. Rich sources: bananas, avocados, potatoes, spinach, legumes.

III. Other important nutrients and biologically active substances

1. Omega-3 fatty acids (EPA and DHA): Critically important for the health of the brain and cognitive functions. DHA is the main structural component of the cell membranes of the brain and plays an important role in synaptic transmission. EPA has anti -inflammatory properties and can improve mood. Regular consumption of omega-3 fatty acids is associated with improving memory, concentration and learning. The best sources: fatty fish (salmon, tuna, sardines, macrel), linen seed, chia seeds, walnuts. As an alternative, you can take additives with fish oil or algae oil.

2. Kholin: The predecessor of acetylcholine, neurotransmitter, critical for memory and learning. Sufficient choline consumption can improve cognitive functions and protect against an age -related decrease in cognitive abilities. The best sources: eggs (especially yolk), liver, meat, fish, legumes, broccoli.

3. Amino acids:

   • Triptofan: The predecessor of serotonin, neurotransmitter, which regulates mood, sleep and appetite. Sufficient consumption of tryptophan can improve mood and reduce stress. The best sources: turkey, chicken, fish, nuts, seeds, legumes.
   • Tyrosine: The predecessor of dopamine, neurotransmitter, responsible for motivation, attention and reward. Sufficient consumption of tyrosine can improve concentration and increase energy. The best sources: meat, fish, poultry, dairy products, eggs, avocados.
   • Glutamine: It is important for the metabolism of the brain and the synthesis of neurotransmitters. It can also help protect the brain from damage caused by toxins and stress. The best sources: meat, fish, poultry, eggs, dairy products, legumes, spinach.

4. Antioxidants (flavonoids, polyphenols): Protect the brain from oxidative stress and inflammation. Contained in large numbers in fruits, vegetables, berries, tea and coffee. Regular consumption of products rich in antioxidants is associated with improving cognitive functions and reducing the risk of age -related reduction of cognitive abilities.

   • Berries (blueberries, raspberries, strawberries): Rich in anthocyans, powerful antioxidants that improve memory and cognitive functions.
   • Green tea: Contains catechins, antioxidants that improve blood circulation in the brain and protect neurons from damage.
   • Kurkumin (from turmeric): It has anti -inflammatory and antioxidant properties. It can improve memory and cognitive functions, as well as protect from an age -related decrease in cognitive abilities. It is important to use turmeric with black pepper (pipin) to improve its absorption.
   • Cocoa (dark chocolate): Contains flavonoids that improve blood circulation in the brain and cognitive functions.

5. Creatine: It is usually used to increase muscle strength and endurance, but can also improve cognitive functions, especially short -term memory and information processing speed. Creatine helps to increase energy reserves in the brain, which can improve its function. The best sources: meat, fish, poultry. You can also take additives with creatine.

6. Caffeine: A stimulator that can improve attention, concentration and memory. However, it is important to use caffeine moderately, since excessive consumption can cause anxiety, irritability and sleep problems.

7. Water: Dehydration can negatively affect cognitive functions, reducing concentration and worsening memory. It is important to drink enough water during the day.

IV. Dietary recommendations for schoolchildren and students

1. Balanced nutrition: The basis for maintaining the optimal cognitive function is a balanced diet that includes all groups of products: vegetables, fruits, whole grain products, proteins and healthy fats.

2. Regular meals: Passing meals is not recommended, as this can lead to a decrease in blood sugar and a deterioration in cognitive functions. It is important to eat regularly, including breakfast, lunch and dinner, as well as snacks between them.

3. Healthy breakfast: Breakfast is the most important meal, as it provides the brain with energy and nutrients after a night break. A healthy breakfast should include complex carbohydrates, proteins and healthy fats. Examples: oatmeal with fruits and nuts, yogurt with berries and seeds, whole grain bread with avocados and egg.

4. Restriction of processed products: Processed products, such as fast food, sweets and carbonated drinks, contain a lot of sugar, salt and harmful fats, which can negatively affect cognitive functions. Try to limit the consumption of these products and give preference to whole, unprocessed products.

5. Sufficient water consumption: Support a sufficient level of hydration by drinking a sufficient amount of water during the day. Avoid the use of sweet drinks that can lead to jumps in blood sugar.

6. Sugar consumption decrease: Excessive sugar consumption can negatively affect cognitive functions and memory. Try to limit the consumption of sweet drinks, sweets, pastries and other products containing a lot of sugar.

7. A variety of diet: Include a variety of products in your diet to get all the necessary vitamins and minerals. Eat different fruits, vegetables, berries, nuts, seeds, legumes, meat, fish and poultry.

8. Attention to individual needs: Consider your individual needs and body characteristics. If you have any diseases or allergies, consult a doctor or nutritionist to develop an individual nutrition plan.

V. When to consider taking vitamin additives

1. Insufficient intake of nutrients: If your diet does not provide a sufficient amount of necessary vitamins and minerals, consider taking vitamin additives. However, before taking the additives, consult a doctor to determine which additives you need and in what doses.

2. Certain medical conditions: Some medical conditions, such as iron deficiency, vitamin B12 deficiency or malabsorption, can lead to a deficiency of certain nutrients. In such cases, you may take vitamin additives.

3. Vegetarianism and veganism: Vegetarians and vegans can experience a deficiency of certain nutrients, such as vitamin B12, iron, zinc and omega-3 fatty acids. In such cases, it is recommended to take appropriate additives.

4. Increased needs: During the period of intensive study or stress, the need for certain nutrients may increase. In such cases, you can consider taking vitamin additives.

5. Age changes: With age, the body’s ability to absorb certain nutrients can decrease. Older people may take vitamin additives.

VI. Risks and warnings when taking vitamin additives

1. Overdose: Acceptance of too many vitamins and minerals can be dangerous to health. Follow the recommended doses indicated on the packaging additives.

2. Interaction with drugs: Vitamin additives can interact with some drugs. Tell your doctor about all the additives that you accept.

3. Individual intolerance: Some people may have allergic reactions or other side effects when taking certain vitamin additives. Stop taking the additive if you have any unpleasant symptoms.

4. Quality of additives: Not all vitamin additives are the same in quality. Choose additives from reliable manufacturers that undergo independent testing for cleanliness and efficiency.

5. Not replacing a balanced diet: Vitamin additives should not replace a balanced diet. They are designed to supplement a healthy diet, not to replace it.

VII. Lifestyle and cognitive functions

1. Dream: A sufficient amount of sleep is critical of cognitive functions. During sleep, the brain consolidates information and is restored. Try to sleep 7-8 hours a day.

2. Physical activity: Regular physical activity improves blood circulation in the brain and promotes the growth of new neurons. Try to engage in physical exercises for at least 30 minutes a day.

3. Stress management: Chronic stress can negatively affect cognitive functions. Find the ways of managing stress, such as meditation, yoga or walking in nature.

4. Cognitive training: Regularly train your brain by performing cognitive exercises, such as unraveling crosswords, a solution to puzzles or learning new languages.

5. Social interaction: Social interaction stimulates the brain and improves cognitive functions. Spend time with friends and family, participate in social events.

6. Avoid smoking and alcohol abuse: Smoking and alcohol abuse can damage the brain and negatively affect cognitive functions.

VIII. Prospects and future research

1. Individualized nutrition: In the future, we will be able to develop individual nutrition plans based on genetic data and other factors to optimize cognitive functions.

2. New nutrients and biologically active substances: The studies of new nutrients and biologically active substances continue that can improve cognitive functions and protect the brain from age -related changes.

3. The effect of intestinal microbioma: The understanding is growing that the intestinal microbia plays an important role in the health of the brain. Studies show that certain strains of bacteria can improve cognitive functions and protect against neurodegenerative diseases.

4. Power and lifestyle interaction: Future studies will be aimed at studying the interaction of nutrition and other lifestyle factors, such as sleep, physical activity and stress management, to optimize cognitive functions.

5. Application of technology: Technologies, such as neuroimaging and wearable devices, allow us to more accurately evaluate cognitive functions and monitor the effect of nutrition and lifestyle on the brain.

IX. Practical tips for schoolchildren and students

1. Plan your food: Plan your food and snack tricks in advance to avoid eating unhealthy foods in a hurry.

2. Carry healthy snacks with you: Have healthy snacks, such as fruits, vegetables, nuts or yogurt, to avoid hunger and overeating.

3. Prepare at home: Prepare food at home to control the ingredients and avoid adding sugar, salt and harmful fats.

4. Read the labels: Carefully read the labels on products to find out about the content of sugar, salt, fats and other nutrients.

5. Make a conscious choice: When choosing food products, make a conscious choice, giving preference to whole, raw products.

6. Experiment with recipes: Try new recipes and dishes to diversify your diet and receive all the necessary nutrients.

7. Listen to your body: Listen to the signals of your body and eat only when you are really hungry.

8. Do not be afraid to seek help: If you have questions or problems with food, seek help from a doctor or a nutritionist.

X. Conclusions

Maintaining the optimal cognitive function in schoolchildren and students requires an integrated approach, including a balanced diet, a healthy lifestyle and, if necessary, taking vitamin additives. Proper nutrition provides the brain with the necessary building blocks and nutrients to maintain neuroplasticity, neurotransmissance, energy metabolism and protection against oxidative stress and inflammation. Regular sleep, physical activity, stress and cognitive training also play an important role in maintaining brain health and improving cognitive functions. Following these recommendations, schoolchildren and students can optimize their cognitive abilities and achieve success in study and life.