Our world is pretty fast-paced and occasionally brutal. We spend so much of our precious energy on work, obligations, deadlines, and meetings that we cannot function as effectively as we should daily. However, there are things you can do to help you make the most of the time you do have, which includes taking natural supplements for focus.
Nootropics are herbal supplements or pharmaceuticals that improve brain function in healthy individuals. Many of these can improve cognitive function in general, as well as memory, drive, creativity, alertness, and motivation. Nootropics may also lessen cognitive decline brought on by aging.
Omega 3 fatty acids, mushrooms (like Lion’s mane), resveratrol, maca root, vitamin D and B, and caffeine are the best focus natural supplements. Taking these will help improve brain function so that more work is done, leaving time for more important things in your life!
Read on to explore supplements to help focus!
What Causes Lack Of Focus?
Many factors can contribute to a lack of focus or brain fog. For example, anxiety, stress, inadequate sleep, hormonal imbalances, or vitamin deficiency can result in your inability to concentrate. Exercise, a healthy diet, and nights of restful sleep can help, but our bodies sometimes need more!
Stress and anxiety can cause adverse implications for brain function, making it difficult to focus. Research has found that chronic stress(1) impairs the ability of the brain to provide attention to effective information. If not appropriately managed, it can cause brain fog.
Sleep deprivation can significantly impact the way our minds and bodies function. Without a good night's sleep, the nerve cells in our brain that relays information can be overworked. They can no longer coordinate information correctly, leading to memory loss and lack of focus.
An imbalance in hormones like progesterone, testosterone, and estrogen can significantly affect mental focus and concentration. Conversely, too much or too little of these potent chemical messengers can have profound health implications, affecting the ability to focus.
Vitamin deficiencies may cause brain fog, as these compounds are vital in maintaining proper cognitive function. For example, the B group of vitamins is the most common vitamin affecting concentration and focus, as it helps produce the energy required for new brain cell development.
Best Supplements For Focus And Concentration
Even though the foods we eat contain various nutrients and bioactive substances, getting all the nutrients we need to focus better might be challenging. A natural focus supplement provides a way for us to get the range of nutrients our bodies require to keep our attention on important tasks.
Here is a list of the best natural focus supplement that will help you stay on top of your game!
Fish Oils/ Omega 3
Omega 3 fatty acids are the building blocks of the brain. Without enough of them, your brain has trouble forming new connections, making even simple tasks leave you feeling mentally clouded and worn out.
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two omega-3 fatty acids, are abundant in fish oil supplements. These fatty acids(2) have been associated with numerous health benefits, including better brain health. The brain's structure and functionality are maintained by DHA, while EPA protects the brain from damage and aging through its anti-inflammatory properties.
In healthy individuals with low DHA intakes, taking supplements has improved thinking, memory, and reaction times. People with mild decline in brain function have also benefited from it.
Mushrooms are not just to tickle our taste buds anymore! Medicinal mushrooms have been used for centuries to promote better health and wellness. For example, mushrooms like Lion's mane and Reishi support brain health by stimulating the synthesis of new brain nerves and allowing your body to adapt to stress. Lion's mane also helps improve focus and concentration without the need to reach out for caffeine all day.
Resveratrol is a member of the polyphenol chemical class. As antioxidants, they defend the body from harmful free radicals. Red grape skin, peanuts, red wine, pistachios, cranberries, and blueberries all contain resveratrol.
The hippocampus(3), a crucial area of the brain associated with memory, may not deteriorate due to taking resveratrol supplements. In animal studies(4), resveratrol has also been shown to enhance memory and brain function.
Research(5) has found that taking 200 mg of resveratrol daily for 26 weeks improved memory in a small group of healthy older adults.
Maca root may help focus by supporting the pituitary gland and the hypothalamus, two related brain areas. It has also been demonstrated to increase mental vigor and stimulate brain activity.
The root of maca is a rich source of essential nutrients for proper brain health and concentration. In addition, maca, which is also high in polyphenols and vitamin B6, has neuroprotective properties that shield the brain from damage caused by neurotoxins and neuroinflammation.
Undoubtedly Vitamin D is most commonly linked with the immune system and bone health, but it can do much more. By enhancing brain function, vitamin D can lessen the signs of brain fog. The brain uses vitamin D as an antioxidant, which enhances melatonin production, regulates hormones, and improves cognitive function.
B vitamins are essential for the body's overall health. These eight vitamins contribute to mental clarity, brain health, and focus. For instance, B12 maintains the integrity of DNA and cells. More importantly, B12 aids in the production of energy in cells. Fatigue, poor memory, and deteriorating cognitive function are all symptoms of a B12 deficiency.
B6 is beneficial for both adult and child brain function. Additionally, this vitamin affects the hormones that support mood and sleep. Another B vitamin, folate, has been demonstrated to aid in treating memory loss and other cognitive disorders.
Caffeine is undoubtedly one of the best supplements for focus. It is a natural stimulant in dark chocolate, tea, and coffee. You become less tired and more alert when you consume caffeine because it stimulates your brain and central nervous system. Studies have shown that caffeine can increase energy levels and enhance memory, reaction times, and overall brain function.
However, consuming too much caffeine can have adverse effects, including anxiety, nausea, and difficulty falling asleep. Single doses of 200–400 mg per day are typically thought to be safe and sufficient for health benefits for the majority of people.
How Can Mushrooms Help With Focus?
Lion's mane mushroom, also known as Hericium erinaceus, can help with memory, focus, and alertness in a big way. Erinacines, which are present in the mycelium of Lion's mane, and hericenones, which are present in the fruiting body, aid in synthesizing nerve growth factor (NGF). This neurotrophic factor helps the central nervous system's neurons usually function. This may improve clarity and focus while reducing mental fog.
Reishi mushrooms, natural adaptogens, can help balance physical and mental stress. The mushroom supports the body's natural adaptation and can assist you in conditioning your body to handle stress more effectively. Ultimately better focus and concentration will be achieved if the body can handle stress more effectively.
Are Mushroom Supplements Safe To Use?
Mushroom supplements are generally safe for use in recommended dosages. There are very few reported side effects, such as digestive upset and allergies in sensitive people.
Which Mushroom Supplements Help With Brain Fog?
Lion’s mane mushroom is an excellent supplement for clearing brain fog. Research has shown that fungi help improve focus, memory, and cognitive function.
What Is A Natural Supplement For ADHD?
Omega 3, Gingko biloba, St. John's wort, and Lion’s mane mushroom are the best supplement for ADHD. Numerous studies have found that these supplements benefit attention, hyperactivity, and impulsivity.
Concentrating and paying attention to the task at hand can be challenging when there are so many distractions in your daily life. Luckily, you can choose from the best natural supplements for focus, such as omega 3, Lion's mane and Reishi mushroom, Vitamin D and B, and resveratrol to help boost brain power and focusing ability.
- Impact of Chronic Stress on Attention Control: Evidence from Behavioral and Event-Related Potential Analyses, (1)https://link.springer.com/article/10.1007/s12264-020-00549-9
- Long-chain omega-3 fatty acids and the brain: a review of the independent and shared effects of EPA, DPA and DHA, (2)https://pubmed.ncbi.nlm.nih.gov/25954194/
- Resveratrol prevents age-related memory and mood dysfunction with increased hippocampal neurogenesis and microvasculature, and reduced glial activation, (3)https://pubmed.ncbi.nlm.nih.gov/25627672/
- Cognitive performances are selectively enhanced during chronic caloric restriction or resveratrol supplementation in a primate, (4)https://pubmed.ncbi.nlm.nih.gov/21304942/
- Effects of resveratrol on memory performance, hippocampal functional connectivity, and glucose metabolism in healthy older adults, (5)https://pubmed.ncbi.nlm.nih.gov/24899709/