Good nutrients for the brain and neurons

Here is the detailed information about essential nutrients beneficial for the brain and neurons, translated into English:

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### 1. **Omega-3 Fatty Acids**

- **Key Components**: DHA (Docosahexaenoic Acid), EPA (Eicosapentaenoic Acid)
- **Functions**:
  - Essential components of brain cell membranes, maintaining brain structure and function.
  - Facilitate signal transmission between neurons and reduce inflammation to prevent neural damage.
  - Improve memory, learning ability, and focus.
- **Food Sources**: Salmon, mackerel, sardines, flaxseeds, chia seeds, walnuts.
- **Recommended Dosage**: 1,000–2,000mg per day (combined DHA and EPA).

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### 2. **B Vitamins (B Complex)**

- **Key Components**: Vitamin B6, B9 (Folate), B12
- **Functions**:
  - Promote the synthesis of neurotransmitters (dopamine, serotonin) to regulate mood and cognitive function.
  - Lower homocysteine levels to prevent brain damage.
  - Support energy metabolism in neurons and maintain nerve fiber health.
- **Food Sources**: Leafy greens (folate), eggs, chicken, fish, dairy products.
- **Recommended Dosage**: Take a B-complex supplement once daily.

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### 3. **Antioxidants**

- **Key Components**: Vitamin C, Vitamin E, Coenzyme Q10, Astaxanthin
- **Functions**:
  - Protect the brain and neurons from free radicals, reducing oxidative stress.
  - Prevent age-related cognitive decline and neuronal damage.
- **Food Sources**: Berries (blueberries, raspberries), avocados, nuts, spinach.
- **Recommended Dosage**: Vitamin C 500–1,000mg, Vitamin E 400IU.

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### 4. **Magnesium**

- **Functions**:
  - Regulate electrical signal transmission in neurons, enhancing brain stability.
  - Reduce cortisol secretion to support brain health.
  - Improve sleep quality, aiding brain recovery.
- **Food Sources**: Spinach, almonds, cashews, dark chocolate, brown rice.
- **Recommended Dosage**: 300–400mg per day.

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### 5. **Choline**

- **Functions**:
  - Precursor to acetylcholine, a neurotransmitter that enhances memory and learning.
  - Supports the synthesis of phospholipids, essential for brain cell membranes.
- **Food Sources**: Egg yolks, liver, soybeans, broccoli.
- **Recommended Dosage**: 500–1,000mg per day.

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### 6. **Phosphatidylserine (PS)**

- **Functions**:
  - A key component of brain cell membranes, promoting signal transmission.
  - Improves memory and cognitive function, slowing age-related brain decline.
- **Food Sources**: Soybeans, liver, fish.
- **Recommended Dosage**: 100–300mg per day.

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### 7. **Acetyl-L-Carnitine (ALCAR)**

- **Functions**:
  - Boosts energy production in brain cells, reducing fatigue and improving focus.
  - Supports neuron regeneration and prevents age-related cognitive decline.
- **Food Sources**: Red meat, dairy products.
- **Recommended Dosage**: 500–1,500mg per day.

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### 8. **Curcumin**

- **Functions**:
  - Strong anti-inflammatory and antioxidant effects protect the brain and neurons.
  - Reduces the risk of neurodegenerative diseases like Alzheimer’s.
- **Food Sources**: Turmeric.
- **Recommended Dosage**: 500–1,000mg per day (enhanced absorption when taken with piperine).

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### 9. **Resveratrol**

- **Functions**:
  - Antioxidant and anti-inflammatory properties support brain health.
  - Improves blood flow, increasing oxygen and nutrient supply to the brain.
- **Food Sources**: Grapes, red wine, berries.
- **Recommended Dosage**: 100–500mg per day.

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### 10. **GABA (Gamma-Aminobutyric Acid)**

- **Functions**:
  - Inhibits overexcitation of neurons, reducing stress and anxiety.
  - Promotes relaxation and improves sleep quality.
- **Food Sources**: Fermented foods (kimchi, miso), green tea.
- **Recommended Dosage**: 500–1,000mg per day.

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### 11. **Lyophosphatidylcholine (LPC)**

- **Functions**:
  - Enhances fluidity of brain cell membranes, improving neurotransmitter efficiency.
  - Supports cognitive function and memory.
- **Recommended Dosage**: 500–1,000mg per day.

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### 12. **Zinc**

- **Functions**:
  - Involved in the synthesis and regulation of neurotransmitters, supporting brain function.
  - Boosts immune function and reduces brain inflammation.
- **Food Sources**: Oysters, seeds, nuts, meat.
- **Recommended Dosage**: 15–30mg per day.

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### 13. **Selenium**

- **Functions**:
  - Powerful antioxidant effects protect brain cells.
  - Supports thyroid hormone function, promoting brain energy metabolism.
- **Food Sources**: Brazil nuts, seafood, eggs.
- **Recommended Dosage**: 50–200mcg per day.

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### 14. **Green Tea Extract (EGCG)**

- **Functions**:
  - Catechins improve brain blood flow and prevent neuronal damage.
  - Enhances focus and memory.
- **Food Sources**: Green tea.
- **Recommended Dosage**: 400–500mg per day.

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### 15. **Rhodiola Rosea**

- **Functions**:
  - Adaptogenic effects improve the brain’s response to stress.
  - Reduces fatigue and enhances mental clarity.
- **Recommended Dosage**: 200–400mg per day.

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### Conclusion

Nutrients beneficial for the brain and neurons are most effective when combined with a balanced diet. It is important to choose the right dosage and combination based on individual health conditions and goals. Consulting a doctor or nutritionist is recommended to select the most suitable supplements.