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Memory, attention and creativity are different cognitive cognitive areasthat are interconnected and contribute to mental performance. Nootropics (Greek "noos" for mind and "tropein" for turning, turning) are said to have positive effects in one or all of the positive effects in one or all of the cognitive and reliably improve reliably improve mental health.
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Put simply, the memory is regarded as the ability to remember events or learned material.
The attention is the cognitive process of selectively focusing on one aspect while ignoring distractions.
Creativity can be described as the ability to create products or ideas that are original and have a social benefit.
Nootropics are a range of preparations that stimulate the cognitive processes and therefore brain performance performance. There are now countless memory-enhancing agents that are classified as nootropics. Many of them are not legal, can be mildly addictive or require a prescription. Nevertheless, there are also natural supplements that have been proven to contribute to brain performance.
Nootropics can improve cognitive functions such as memory, motivation, creativity and alertness. In addition, the use of these products can reduce age-related decline in brain function.
However, it is difficult to describe exactly how the substances work. The large number of memory-enhancing substances makes it almost impossible to describe just one single mode of action.
Most nootropics have the common function of altering the levels of certain neurotransmitters, enzymes or hormones in the brain - including acetylcholine, adrenaline, dopamine, serotonin and GABA. Many of these nootropics increase energy levels, promote blood circulation and protect the brain from oxidative stress.
Natural nootropics differ from most stimulants, illegal drugs and mood-altering medications in that they are considered non-toxic and non-addictive. Many nootropics are derived from plants or isolated amino acids found in common protein-rich foods.
However, some nootropics are not natural and usually have a stronger effect, but at the same time carry more risks and side effects.
The need for preparations with fewer side effects and similar efficacy to chemical substances has driven the search for natural nootropics. Numerous different plants, herbs and amino acids with nootropic effects have now been discovered.
➤ Most of these supplements have a proven benefit in the clinical treatment and prevention of cognitive decline.
Ginkgo biloba is a herbal dietary supplement known for its positive effect on brain performance. Ginkgo increases blood flow to the brain and thus promotes cognitive functions such as concentration and memory. According to some studies, taking Ginkgo biloba capsules can reduce the age-related decline in brain function.
A study of healthy middle-aged people found that taking Ginkgo biloba supplements improved memory and thinking skills.
➤ Ginkgo biloba can help to improve your short-term memory and thinking ability. It can also protect against age-related decline in brain function.
Increase brain power with ginkgo
Omega-3 fatty acids such as DHA and EPA are important building blocks for a healthy brain and can protect against damage to brain cells. They also support concentration and memory and reduce inflammation.
Taking omega-3 can improve thinking ability, reaction time and memory.
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Rhodiola Rosea or rose root is an adaptogen that has been used in Chinese medicine for centuries to promote well-being and healthy brain function.
➤ Roseroot helps to improve mental performance by reducing fatigue.
People who take Rhodiola Rosea have been shown to benefit from a reduction in stress-related fatigue and an improvement in mental performance. It increases the ability to concentrate and reduces the cortisol response.
Rhodiola Rosea for healthy brain function
The brain needs a constant supply of nutrients to stay healthy. One such group of nutrients are B vitamins, which are considered essential. This is a group of eight water-soluble vitamins that are important for various metabolic processes. In terms of brain health, vitamins B6, B9 and B12 are the most important vitamins in the B group.
It has been medically proven that these vitamins reduce stress and increase brain performance. They also combat depression, inhibit the ageing of the brain and contribute to a longer life. The subtypes of B vitamins perform a number of important tasks to enable the brain to function efficiently.
B-vitamins for the brain
Vitamin D is a fat-soluble nutrient that is necessary for immune system function, brain health and much more.
Low or inadequate vitamin D levels can have a negative impact on cognitive health and contribute to brain fog. Brain fog is a clouding of consciousness that manifests itself in poor concentration, forgetfulness and listlessness. People who suffer from depression or depressive moods also often suffer from brain fog.
Vitamin D deficiency is associated with an increased risk of depressive symptoms. Research suggests that vitamin D supplements may help to increase vitamin D levels and improve depressive symptoms, including brain fog.
Other studies show that vitamin D supplementation can improve overall mental health in certain people - including mood, negative thoughts and symptoms of anxiety and depression.
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Taking ashwagandha can improve cognitive function. In a review that included five clinical trials, ashwagandha was found to improve cognitive function in certain populations. The study participants included older adults with mild cognitive impairment and people with schizophrenia.
These cognitive functions can be improved with ashwagandha:
A study of 50 adults showed that taking 600 mg of ashwagandha extract per day over a period of 8 weeks led to significant improvements in the following areas compared to taking a placebo:
The researchers note that the compounds found in ashwagandha have antioxidant effects in the brain, which may benefit cognitive health.
Discover ashwagandha
There are now countless nootropics on the market. Many of them are prescription drugs or even illegal and can quickly become addictive. It is therefore advisable to prefer natural products for memory disorders, poor concentration and the like. These have similar or even stronger effects than prescription products, but nowhere near the side effects of the latter.
There are of course many other dietary supplements that have a positive effect on cognitive abilities. Among others, the following supplements can also be taken to increase memory performance:
Matching products Ansehen
Sources (in English):
Lewis, J. E., Poles, J., Shaw, D. P., Karhu, E., Khan, S. A., Lyons, A. E., Sacco, S. B., & McDaniel, H. R. (2021). The effects of twenty-one nutrients and phytonutrients on cognitive function: A narrative review. Journal of clinical and translational research, 7(4), 575–620.
Onaolapo, A. Y., Obelawo, A. Y., & Onaolapo, O. J. (2019). Brain Ageing, Cognition and Diet: A Review of the Emerging Roles of Food-Based Nootropics in Mitigating Age-related Memory Decline. Current aging science, 12(1), 2–14. doi: 10.2174/1874609812666190311160754
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Mashayekh, A., Pham, D. L., Yousem, D. M., Dizon, M., Barker, P. B., & Lin, D. D. (2011). Effects of Ginkgo biloba on cerebral blood flow assessed by quantitative MR perfusion imaging: a pilot study. Neuroradiology, 53(3), 185–191. doi: 10.1007/s00234-010-0790-6
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Dyall S. C. (2015). Long-chain omega-3 fatty acids and the brain: a review of the independent and shared effects of EPA, DPA and DHA. Frontiers in aging neuroscience, 7, 52. doi: 10.3389/fnagi.2015.00052
Shevtsov, V. A., Zholus, B. I., Shervarly, V. I., Vol'skij, V. B., Korovin, Y. P., Khristich, M. P., Roslyakova, N. A., & Wikman, G. (2003). A randomized trial of two different doses of a SHR-5 Rhodiola rosea extract versus placebo and control of capacity for mental work. Phytomedicine : international journal of phytotherapy and phytopharmacology, 10(2-3), 95–105. doi: 10.1078/094471103321659780
Tardy, A. L., Pouteau, E., Marquez, D., Yilmaz, C., & Scholey, A. (2020). Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients, 12(1), 228. doi: 10.3390/nu12010228