수험생 영양제 추천 (연구결과를 바탕으로)

 

수험생들의 인지 기능과 학업 수행 능력을 향상시키기 위해 과학적 연구를 바탕으로 다음과 같은 영양제들을 추천합니다:

카페인 + L-테아닌

• 용량: 카페인 100mg + L-테아닌 200mg (2:1 비율)28
• 효과: 집중력과 주의력 향상, 피로감 감소
• 복용 시기: 시험 또는 공부 30분 전

바코파 모니에리 (브라미)

• 용량: 300-450mg/일 (바코사이드 50% 함유)49
• 효과: 기억력, 학습 능력, 정보 처리 속도 향상
• 복용 기간: 최소 12주 이상 지속 복용 권장

L-타이로신

• 용량: 500-2000mg510
• 효과: 스트레스 상황에서의 인지 기능 유지, 집중력 향상
• 복용 시기: 시험 또는 스트레스 상황 60분 전

오메가-3 (DHA/EPA)

• 용량: DHA 1000-2000mg/일6
• 효과: 뇌 기능 개선, 기억력 향상, 스트레스 감소
• 복용 기간: 지속적인 복용 권장

비타민 B 복합체

• 용량: 비타민 B6 2.5mg, B9 100mcg, B12 7.5mcg2
• 효과: 에너지 대사 개선, 신경 전달물질 합성 지원
• 복용 기간: 지속적인 복용 권장

이러한 영양제들은 과학적 연구를 통해 인지 기능 향상에 도움이 되는 것으로 나타났습니다. 그러나 개인의 건강 상태와 필요에 따라 적절한 용량과 복용 기간이 달라질 수 있으므로, 전문가와 상담 후 섭취하는 것이 좋습니다13.

Citations:

1. https://www.rethinkstudying.com/study-supplements/
2. https://www.mindlabpro.com/blogs/nootropics/nootropics-college-students
3. https://usecadence.com/blogs/science/what-are-the-effects-of-combining-caffeine-and-l-theanine
4. https://www.drugs.com/npp/brahmi.html
5. https://examine.com/supplements/l-tyrosine/
6. https://hargravesotc.com/blogs/news/7-supplements-that-are-great-for-studying-taking-tests
7. https://www.argivit-international.com/de/blogs/news/how-supplements-for-students-can-improve-focus-and-energy-in-school
8. https://tabs.co/blogs/news/l-theanine-dosage-guide
9. https://pmc.ncbi.nlm.nih.gov/articles/PMC3537209/
10. https://www.healthline.com/nutrition/tyrosine
11. https://www.nature.com/articles/s41598-020-70037-7
12. https://onlinelibrary.wiley.com/doi/10.1155/2016/4103423
13. https://www.researchgate.net/publication/364572537_Use_of_Drugs_and_Dietary_Supplements_in_University_Students_of_Sports_Science_Results_of_a_Survey-Based_Cross-Sectional_Study
14. https://www.researchgate.net/publication/369388649_Dietary_supplement_use_and_its_related_factors_among_Chinese_international_and_Korean_college_students_in_South_Korea/fulltext/641af311315dfb4cce9f9d2a/Dietary-supplement-use-and-its-related-factors-among-Chinese-international-and-Korean-college-students-in-South-Korea.pdf?origin=scientificContributions
15. https://www.researchgate.net/publication/375070563_Use_of_dietary_supplements_by_children_and_adolescents
16. https://pmc.ncbi.nlm.nih.gov/articles/PMC5633155/
17. https://www.researchgate.net/publication/354693233_Dietary_supplement_use_and_knowledge_among_students_from_a_health_science_faculty_in_a_Turkish_University
18. https://www.researchgate.net/publication/363569946_A_Randomized_Double-Blind_Placebo-Controlled_Trial_of_a_Purported_Dietary_Supplement_Cognitive_Enhancer_in_Healthy_Teenage_Subjects_Original_Research
19. https://www.simplysupplements.co.uk/healthylife/memory/supplements-for-university-students
20. https://www.researchgate.net/publication/298700169_Dietary_Supplements_Usage_And_Opinions_Among_Health_Sciences_Students
21. https://www.reddit.com/r/LawStudentsPH/comments/txazzc/bar_takerspassers_recommended_brain_supplements/
22. https://www.naturesaid.co.uk/blog/back-to-the-classroom-the-best-supplements-for-students/
23. https://www.researchgate.net/publication/283102226_Use_of_vitamin_and_mineral_supplements_and_related_variables_among_university_students_in_Seoul
24. https://www.researchgate.net/publication/348943901_Do_Dietary_Supplements_Improve_Perceived_Health_Well-Being_Evidence_from_Korea
25. https://www.columbiaspectator.com/spectrum/2024/02/16/natural-supplements-for-academic-success/
26. https://www.researchgate.net/publication/366085667_Utilization_of_Dietary_Supplements_among_University_Students_A_Review
27. https://hms.harvard.edu/sites/default/files/assets/Sites/Longwood_Seminars/Nutrition_3_5_13.pdf
28. https://pmc.ncbi.nlm.nih.gov/articles/PMC1863555/
29. https://pubmed.ncbi.nlm.nih.gov/18681988/
30. https://pubmed.ncbi.nlm.nih.gov/19808086/
31. https://know-how.mnstry.com/en/l-tyrosine-the-amino-acid-for-more-stress-resistance/
32. https://www.healthline.com/health/l-theanine
33. https://examine.com/supplements/bacopa-monnieri/
34. https://www.drugs.com/npp/tyrosine.html
35. https://pmc.ncbi.nlm.nih.gov/articles/PMC4480845/
36. https://www.webmd.com/vitamins/ai/ingredientmono-761/bacopa
37. https://health.clevelandclinic.org/l-tyrosine
38. https://www.medicalnewstoday.com/articles/l-theanine-adhd
39. https://www.liebertpub.com/doi/full/10.1089/acm.2011.0367
40. https://pressbooks.nebraska.edu/iblog/chapter/5-essential-supplements-for-academic-success-and-where-to-buy-them/