Objetivos ›

Cognición

Memoria, concentración y claridad mental.

Evidencia más sólida: Hierro, Ácidos grasos omega-3 y Aceite de pescado.

Suplementos sobre «Cognición»

Cada suplemento recibe la calificación de su beneficio más sólido sobre «Cognición». Abre uno para ver cada beneficio.

SólidaModeradaDébilSin ensayos
SuplementoEfectos principales en los estudiosEvidenciaBeneficios estudiados
HierroIron stores↑, Hb↑ 1–4g/dLSólida3 de 8
Ácidos grasos omega-3Brain chemistry +memory, −15 pp vasospasmSólida3 de 8
Aceite de pescadoBrain inflammation/stress ↓, Cognition/behavior ↑Sólida2 de 8
PhenylalaninePhe/DA brain effects, Phe lowering in PKUSólida6 de 8
CaffeineAlertness +, RT↓, Blood pressure +, alertness +Sólida4 de 8
DHA (ácido docosahexaenoico)Brain networks +0.015, +4 IQ / +7 MDISólida3 de 8
Vitamina B9Cognition + homocysteine, ~30% tHcy dropSólida2 de 8
CholineCognition +3.5%, Memory/behavior +25%Sólida5 de 8
Arachidonic AcidAA/DHA boosts brain growth, +7 MDI; visual gainsSólida2 de 8
Folic AcidMemory/cognition +, Homocysteine ↓Sólida2 de 8
Mostrando 10 de 150 suplementos.

Qué abarca «Cognición»

8 beneficios que miden los estudios y los suplementos con la evidencia más sólida para cada uno.

Salud cerebral

The physical condition of the brain over time, as distinct from how it is performing today. It is studied through imaging, through blood markers of brain cell damage, and through the long-term rate of cognitive decline.

53 suplementos, 18 con evidencia sólida
  1. Ácidos grasos omega-3Sólida, 190
  2. Aceite de pescadoSólida, 186
  3. PhenylalanineSólida, 138
  4. DHA (ácido docosahexaenoico)Sólida, 109
  5. Vitamina B9Sólida, 73

Memoria

Storing information and getting it back later. It is measured by recall and recognition tests, and short-term working memory is scored separately from long-term memory.

37 suplementos, 10 con evidencia sólida
  1. DHA (ácido docosahexaenoico)Sólida, 54
  2. Aceite de pescadoSólida, 48
  3. CholineSólida, 39
  4. Ácidos grasos omega-3Sólida, 39
  5. Ginkgo BilobaSólida, 35

Atención y concentración

Holding attention on one task and not being pulled off it. It is measured with sustained-attention and reaction-time tests, and it is a narrower thing than memory or general clarity.

87 suplementos, 22 con evidencia sólida
  1. HierroSólida, 272
  2. CaffeineSólida, 98
  3. Ácidos grasos omega-3Sólida, 45
  4. DHA (ácido docosahexaenoico)Sólida, 32
  5. Vitamina B9Sólida, 31

Claridad mental

The subjective sense of thinking clearly, as opposed to feeling foggy. It is measured on self-report scales, often alongside objective cognitive tests that do not always agree with them.

87 suplementos, 21 con evidencia sólida
  1. HierroSólida, 175
  2. CaffeineSólida, 61
  3. Ginkgo BilobaSólida, 29
  4. CholineSólida, 26
  5. AspartateSólida, 25

Aprendizaje

Taking in new information and being able to use it. It is measured by learning tasks where the same material is presented repeatedly, and by how much is retained afterwards.

13 suplementos, 2 con evidencia sólida
  1. CholineSólida, 25
  2. L-TyrosineSólida, 24
  3. L-SerineModerada, 8
  4. CiticolineModerada, 7
  5. PhenylalanineModerada, 7

Estado de alerta

How awake and responsive you are right now, as opposed to how well you slept. It is measured with reaction-time tasks and with self-rated scales such as the Karolinska Sleepiness Scale.

21 suplementos, 5 con evidencia sólida
  1. CaffeineSólida, 113
  2. MelatoninSólida, 31
  3. L-TyrosineSólida, 20
  4. PhenylalanineSólida, 17
  5. CarnitineSólida, 14

Creatividad

0 suplementos, 0 con evidencia sólida

    Productividad

    Getting more done, at work or in daily tasks. It is measured by output on set tasks and by self-reported questionnaires, and it depends heavily on the task being measured.

    10 suplementos, 3 con evidencia sólida
    1. HierroSólida, 135
    2. CaffeineSólida, 73
    3. L-TyrosineSólida, 42
    4. TheanineModerada, 4
    5. Huperzine AModerada, 3

    Protocolos sobre «Cognición»

    Lo que usaron los estudios para este objetivo o para un grupo de personas. No es un consejo: habla antes con un médico.