Your ability to focus is affected by many factors that can reduce your ability to concentration and focus. Stress, illness, diet, medications, nutrient deficiencies, and age can all have a significant impact on your attention and cognitive abilities.
Caring for multiple children or aging parents, working a stressful job or being unemployed, worrying about world affairs, and dealing with the aftermath of a pandemic are all real examples of stressors that can impair your ability to focus.
Because of the fix and worry, diagnosing any disease directly affects focus, and therefore many diseases can affect your ability to focus and think. Many prescription medications or fixes can cause brain fog as a side effect. Lack of certain vitamins, minerals, and other nutrients can also impair focus and concentration. As we age, we tend to see a decline in cognitive abilities, including focus.
Don’t worry, there is hope. Nature offers a wealth of resources to help you improve your focus, concentration, and cognitive function.
Advanced dietary supplements to improve focus
Taking a proactive approach will help you optimize your brain power. Here are the best dietary supplements for improving focus, attention, and concentration.
Classified as notropins, these supplements have been shown to have positive effects on brain function, including memory, alertness, and cognition. They may also help reduce age-related declines in brain function.
1. Resveratrol
Resveratrol belongs to a group of compounds called polyphenols. They act as antioxidants, protecting the body from damaging free radicals. Resveratrol is found in the skins of red grapes, red wine, peanuts, pistachios, blueberries, and cranberries.
For added cognitive support, consider taking a resveratrol supplement. One study found that resveratrol helped protect against age-related cognitive decline by supporting the hippocampus, the part of the brain involved in memory.
2. Phosphatidylserine
Research has shown that those who took up to 400 mg of phosphatidylserine per day experienced improved memory and thinking skills. Other studies have shown improved memory function in those with cognitive impairment after supplementing with phosphatidylserine.
Phosphatidylserine is an important component of our cell membranes. In response to stress, the body releases adrenaline and norepinephrine. Phosphatidylserine helps regulate these neurotransmitters in the brain, which can help stabilize mood and reduce symptoms of stress, depression, and anxiety.
Along with improved thinking skills and reduced stress and anxiety, using phosphatidylserine supplements can greatly optimize your ability to focus.
3. Ginkgo
Ginkgo biloba is native to China and has been used for thousands of years to support brain function. Also known as the “Ginkgo biloba tree,” Ginkgo biloba leaves have been found to increase blood flow to the brain. This, in turn, improves cognitive abilities such as concentration and memory.
Research has found that taking ginkgo supplements can improve age-related cognitive decline. Other studies have found that healthy middle-aged people experienced improvements in memory and thinking skills after taking ginkgo supplements.
4. Saul Mabel
Saulmabel is a perennial flowering herb that grows wild in arctic regions of Europe, Asia, and North America.
Ample research suggests that Saul Mabel may optimize brain function and mental processing by reducing fatigue.
As an adaptogen, Saulmab is an herb that helps the body resist and adapt to physical and mental stress. Combined with its mild stimulating effects, Saulmab can help improve focus and increase energy while improving your response and resilience to stress.
One study found that participants with chronic fatigue symptoms experienced significant improvements in attention, quality of life, mood, fatigue, and stress symptoms after taking 400 mg of Sauromab daily for just one week. The improvements continued to increase throughout the 8-week study period.
5. Bacopa monnieri
Bacopa monnieri is a creeping herb native to the wetlands of eastern and southern India. It is a perennial plant also commonly know as buffalo horn. Bacopa monnieri has been traditionally use in Ayurvedic medicine to increase memory, learning and thinking skills.
Research suggests that Bacopa monnieri may also help protect brain cells from chemicals involved in Alzheimer’s disease.
Other research has found that Bacopa monnieri can help reduce symptoms of ADHD, or attention deficit hyperactivity disorder. This study found that children with ADHD who took Bacopa monnieri had improvements in attention, restlessness, and cognition compared to a placebo.
Considered an adaptogenic herb, Bacopa monnieri may help reduce stress and anxiety. By lowering your cortisol levels, Bacopa monnieri may improve mood and focus while relieving symptoms of anxiety.
6. The Maca Root
The Maca root may help improve focus by supporting two parts of the brain, the pituitary gland and the hypothalamus. Maca has also been show to stimulate brain activity and boost mental energy.
Maca is native to Peru and has been traditionally used to boost libido, fertility, and energy. Also known as Peruvian ginseng, Maca grows in the Andes Mountains at over 13,000 feet. Maca is a cruciferous vegetable with an important medicinal history in Peru. The root is most commonly used, which is filled with important nutrients essential for normal brain function and focus.
Maca is rich in polyphenols and vitamin B6, which have neuroprotective properties and can protect the brain from exposure to neurotoxins and neuroinflammatory responses. Vitamin B6 is need to make certain neurotransmitters, or chemical messengers, in the brain. Vitamin B6 deficiency may be associate with dementia and cognitive decline.
7. L-Theanine
Found primarily in green, black, and white tea, L-theanine has been show to improve focus and working memory in middle-aged and older adults. L-theanine is classified as an amino acid and is also found in mushrooms .
L-Theanine is saay to help promote focused alertness and a calm state, with positive benefits for both mental and physical health. It can reduce stress-related heart rate and blood pressure, as well as anxiety symptoms.
Matcha green tea powder is another great source of L-theanine. Matcha is know to have stress-relieving properties and is a superior source of L-theanine compare to other types of green tea.
8. MCT
MCTs, or medium chain triglycerides , have been widely studied for their brain-boosting effects. MCTs are fatty acids with a chain length of 6-12 carbon atoms. This MCTs are quickly break down and send to the liver, where they may be convert into ketone bodies. Ketone bodies can cross the blood-brain barrier, providing the brain with an alternative source of energy when its preferred fuel source, carbohydrates, is not readily available.
One such study showed that MCT supplements can provide energy to dying neurons, helping to keep brain cells alive. This is especially important for people with Alzheimer’s.
Another study showed that MCT supplementation increased energy in the brain by 9%. Antioxidant and anti-stress are additional benefits say to apply to MCTs.
Taking two tablespoons or 30 ml of coconut oil along with a simple MCT supplement can provide an adequate dose of MCTs.
The Basics
With countless distractions in your daily life, it can be hard to focus and pay attention to the task at hand. This can be an especially big challenge if coupled with illness or nutrient deficiencies.
Fortunately, you can choose from several options to help improve brainpower and your ability to focus. Each supplement has its mechanism of action, and it is important to choose one that you feel will help your lifestyle and mental support needs.
Always talk to your doctor before starting a new supplement, especially if you are pregnant or breastfeeding, taking other medications, or undergoing any type of medical treatment.
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