ALSO, Do Not Include Any Headings, Subheadings, Bullet Points, Numbered Lists, Or Tables. The Focus Shoup Be Purely On the Body of the Article. Vitamins and minerals play a significant role in maintaining the optimal cognitive function. However, the uncontrolled technique of vitamin complexes to improve memory can be dangerous. It is important to understand that improving memory is a complex process depending on many factors, including genetics, lifestyle, diet, physical activity and the presence of chronic diseases. The lack of certain vitamins can indeed negatively affect memory and cognitive abilities, but excess can also be harmful. Before taking any vitamin additives, it is necessary to consult a doctor or a qualified nutritionist. Self -medication can lead to undesirable side effects and interactions with other drugs. A specialist will be able to evaluate your current health status, identify possible deficits and develop an individual vitamin reception plan, taking into account your needs and features. One of the key vitamins affecting the function of the brain is vitamin B12. It plays an important role in the formation of the myelin shell of nerve fibers, which provides a quick and effective transmission of nerve impulses. Vitamin B12 deficiency can lead to neurological disorders, including memory deterioration, a decrease in concentration and depression. Vegetarians and vegans, as well as elderly people, are especially at risk of vitamin B12 deficiency, since it is mainly contained in animal products. They can be recommended for additives with vitamin B12, but only after consulting a doctor and conducting blood tests to confirm the deficiency. Excessive consumption of vitamin B12, although it is considered relatively safe, can in rare cases cause side effects, such as headache, nausea and skin rash. B vitamins, in general, are important to the health of the brain. Vitamin B6, for example, is involved in the synthesis of neurotransmitters, such as serotonin and dopamine, which play a key role in the regulation of mood, sleep and cognitive functions. Vitamin B6 deficiency can lead to irritability, depression and memory worsening. Folic acid (vitamin B9) is necessary for the growth and development of cells, as well as to maintain the health of the nervous system. Its deficiency can increase the risk of developing dementia and Alzheimer’s disease. Riboflavin (vitamin B2) and niacin (vitamin B3) are involved in energy metabolism in brain cells and are necessary to maintain its normal operation. Reception of group B vitamins as part of a balanced complex is usually safe, but the excess of recommended doses can lead to side effects, such as stomach disorder, skin rash and liver damage (in case of high doses of niacin). Therefore, it is necessary to strictly observe the recommended dosages and avoid taking B vitamins without prescribing a doctor. Vitamin D, often called “solar vitamin”, also plays an important role in brain health. Vitamin D receptors are found in various areas of the brain, including hippocampus, which is responsible for the formation and storage of memories. Vitamin D deficiency is associated with an increased risk of developing cognitive disorders, depression and disease of Alzheimer. However, the intake of vitamin D requires caution, since its overdose can lead to toxicity, causing hypercalcemia (increased blood calcium), which can lead to nausea, vomiting, weakness and even damage to the kidneys. It is recommended to take a blood test to the level of vitamin D before starting to take additives, and take it under the supervision of a doctor. The optimal level of vitamin D in the blood varies depending on the individual characteristics of the body, so it is important to consult with a specialist to determine a suitable dosage. Vitamin E is a powerful antioxidant that protects the brain cells from damage by free radicals. Free radicals are unstable molecules that can damage cells and contribute to the development of various diseases, including neurodegenerative diseases, such as Alzheimer’s disease. Studies show that vitamin E can slow down the progression of cognitive impairment in people with Alzheimer’s disease. However, the intake of vitamin E in high doses can increase the risk of bleeding, especially in people taking anticoagulants (blood diluting drugs). Therefore, before taking vitamin E, you need to consult a doctor, especially if you take any drugs. It is recommended to receive vitamin E from food, such as nuts, seeds, vegetable oils and green leafy vegetables. Vitamin C is also an important antioxidant that protects the brain cells from damage by free radicals. It also participates in the synthesis of collagen, which is necessary to maintain the health of blood vessels, including the brain. Vitamin C deficiency can lead to a decrease in cognitive functions and an increase in the risk of dementia. However, the intake of vitamin C in very high doses can cause stomach disorder and diarrhea. It is recommended to receive vitamin C from food, such as citrus fruits, berries, pepper and broccoli. If it is necessary to take additives with vitamin C, the recommended dosages should be followed and megadosis is avoided. In addition to vitamins, some minerals also play an important role in the health of the brain and memory. Magnesium, for example, is involved in the transfer of nerve impulses and regulation of neurotransmitter activity. Magnesium deficiency can lead to anxiety, depression and memory worsening. Zinc is necessary for the normal operation of enzymes that are involved in the synthesis and metabolism of neurotransmitters. Its deficiency can lead to a decrease in cognitive functions and a deterioration in mood. Iron is necessary for transferring oxygen to brain cells. Iron deficiency can lead to fatigue, weakness and worsening concentration. Omega-3 fatty acids, especially DHA (non-oxaexaenic acid), are important components of cell membranes in the brain. They play an important role in the transfer of nerve impulses and maintaining brain health. Studies show that omega-3 fatty acids can improve memory, concentration and mood. It is recommended to consume products rich in omega-3 fatty acids, such as fatty fish (salmon, tuna, sardines), linen seed, chia seeds and walnuts. If it is necessary to take additives with omega-3 fatty acids, you should choose quality products and observe the recommended dosages. In high doses of omega-3, fatty acids can dilute blood and increase the risk of bleeding. Coenzym Q10 (COQ10) is an antioxidant that is involved in the production of energy in brain cells. It also protects the brain cells from damage by free radicals. Studies show that COQ10 can improve cognitive functions in people with Alzheimer’s disease and other neurodegenerative diseases. However, taking COQ10 can interact with some drugs, so before taking it, you need to consult a doctor. Creatine, although known as a supplement for athletes, can also have a positive effect on cognitive functions. Creatine helps to increase the level of energy in brain cells and improve their functioning. Studies show that creatine can improve memory, concentration and reaction rate, especially in conditions of stress and lack of sleep. However, the intake of creatine can cause fluid delay in the body and increase the load on the kidneys, so before the reception you need to consult a doctor, especially if you have any diseases of the kidneys. Some herbs and plant extracts can also have a positive effect on memory and cognitive functions. Ginkgo biloba improves blood circulation in the brain and protects the brain cells from damage by free radicals. Ginseng can improve memory, concentration and mood. Bakop Monieri can improve memory and learning. However, herbs and plant extracts can interact with drugs and cause side effects, so before taking the appointment, it is necessary to consult a doctor. It is important to choose quality products from reliable manufacturers and observe the recommended dosages. It is important to remember that vitamins and minerals are not a magic tablet to improve memory. They can only be useful if there is a deficiency of these substances in the body. A healthy lifestyle, a balanced nutrition, regular physical exercises, sufficient sleep and mental activity are key factors to maintain brain and memory health. Instead of relying on vitamin additives, try to receive the necessary vitamins and minerals from food. Use a variety of fruits, vegetables, whole grain products, low -fat meat, fish and dairy products. Limit the consumption of processed products, sugar and saturated fats. Regular physical exercises improve blood circulation in the brain and contribute to the growth of new neurons. Try to engage in physical exercises for at least 30 minutes a day, several times a week. A sufficient sleep is necessary for the consolidation of memory and restoration of brain functions. Try to sleep at least 7-8 hours at night. Mental activity, such as reading, solving puzzles and studying new material, helps maintain the brain in tone and improve its cognitive functions. Chronic stress can negatively affect memory and cognitive functions. Try to manage stress using relaxation techniques, such as meditation, yoga and deep breathing. Avoid smoking and excessive alcohol consumption, as they can damage brain cells and worsen cognitive functions. Regular medical examinations will help identify possible health problems that can affect memory and cognitive functions. In conclusion, taking vitamins to improve memory can only be useful if there is a deficiency of these substances in the body and if it is carried out under the supervision of a doctor. A healthy lifestyle, a balanced nutrition, regular physical exercises, sufficient sleep and mental activity are key factors to maintain brain and memory health. Do not rely exclusively on vitamin additives, but you should comprehensively approach the improvement of cognitive functions. Remember that safety is above all, and self -medication can be dangerous.