Vitamins That Help With Mental Focus – Medical Review Jillian Kubala, MS, RD, Nutrition – Written by Kelsey Kunick, RDN – Updated September 7, 2022
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Vitamins That Help With Mental Focus
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Although some people may use supplements to improve memory, concentration, and mood, there is very little research to support the effectiveness of these products.
So, when choosing supplements, be wary of products that make strange and unsubstantiated claims about their effects on brain health and function.
Before using new supplements, it is important to ask your healthcare professional about drug interactions or safety concerns.
You may spend a lot of time thinking about your physical health, but brain health and function are just as important. A healthy brain enables you to learn, remember, communicate, solve problems and make decisions.
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Your brain can start to show signs of cognitive decline as early as age 30. For this reason, adopting common healthy behaviors such as a balanced diet, regular physical activity, and not smoking are key to keeping the brain healthy (
Many herbs, such as ginkgo, have been used for centuries to improve mental alertness and focus. However, there is no research to prove that supplements have a direct effect on brain health.
However, if you feel like your brain could use a little TLC and want to try supplements, it’s important to do your research and consult with a healthcare professional before trying any new products.
Brain-enhancing supplements are products marketed to improve or maintain memory, improve thinking, improve mood, or increase concentration.
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Some of these supplements can be helpful by providing important nutrients that your diet may not be getting enough of, or by providing nutrients and herbs that you don’t regularly consume.
For example, if you don’t like fish or can’t eat the recommended amount, you can take omega-3 fatty acid supplements, which help support heart and brain health (
Brain supplements may also help reduce the risk or improve outcomes of certain brain diseases, such as Alzheimer’s disease and Parkinson’s disease.
Common ingredients found in brain supplements include omega-3 fatty acids, B vitamins, nitrates, caffeine, ginkgo biloba, ginseng, adaptogenic mushrooms, and many other vitamins, minerals, and herbs.
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Although many vitamins, minerals, and herbs have been used to promote brain health for years, if not centuries, there is little scientific research to support their effectiveness in treating specific brain disorders or problems.
All brands and products on our list have been reviewed and tested by registered dietitians to ensure they meet the brand’s safety standards and vision of wellness. Each product in this article:
General price ranges ($-$$$) with dollar signs are shown below. One dollar sign means that the product is quite affordable, while three dollar signs mean that the price is high.
Prices generally range from $0.32 to $1.90 per count or $17.29 to $49 per container, although this may vary depending on your store.
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So a product that needs to be taken less often than a product that needs to be taken several times a day may be relatively cheaper, even if it is more expensive.
OM Lion’s Mane is designed to support memory, focus, alertness, creativity and mood. Many consumers claim that it helps with mental clarity.
Lion’s mane is an adaptogenic mushroom that gets its name from its furry appearance. It is widely used as food and medicine in Asia and has become popular in Western countries in recent years (
Hericinon and erinacin are two compounds found in lion’s mane that have been shown to support brain cell growth and improve cognitive function (
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Each serving of this dietary supplement contains an effective dose of 2,000 mg of lion’s mane extracted from the mushroom’s fruiting body (cap and stem) and mycelium fibers.
According to the company’s website, OM Mushroom products undergo third-party testing, although the company did not disclose the name of the testing agency.
“It is a plant used in Ayurvedic medicine to improve memory, learning and thinking,” said Monisha Bhanot, MD, founder and CEO of WELLKULÅ.
In addition to its antioxidant properties, bacopa directly affects the brain (
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“[Bacopa’s benefits] may be due to the supplement’s ability to stimulate synaptogenesis (strengthening the connections between nerve cells),” Bhanot explained.
Pure Encapsulations Bacopa Monnieri contains 200 mg of Bacopa per capsule. It’s also vegan, gluten-free, and third-party tested for purity and potency.
While many consumers claim that this supplement has helped them improve their mental health, keep in mind the research behind it
These include nausea, gastrointestinal disturbances, and intestinal hypermotility. The long-term safety of bacopa supplements in humans has not been studied (
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Finally, it is important to note that bacopa supplements may interact with certain medications used to treat Alzheimer’s disease, anxiety, depression, and epilepsy.
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One study in 58 healthy adults found that taking 250 mg or 600 mg of ashwagandha daily for 8 weeks significantly improved cortisol levels and sleep quality compared to a placebo.
Similarly, a study of 130 healthy adults found that taking ashwagandha supplements for 90 days significantly improved stress levels, sleep quality, and overall mental health compared to placebo (a dummy treatment).
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Another study found that taking ashwagandha supplements for 12 weeks had a modest benefit in treating depression and anxiety in adults with schizophrenia. However, the effects of ashwagandha on stress levels in healthy adults have not been confirmed (
B vitamins, especially folic acid, are important for the production of neurotransmitters in the brain during fetal and infant brain development. However, its impact on brain health does not end in childhood. B vitamins play an important role in brain health as we age (
Elderly people are more likely to be deficient in vitamin B12 due to less consumption of foods containing vitamin B12, increased risk of gastrointestinal diseases, and use of medications that inhibit vitamin absorption. (
Homocysteine is a compound associated with an increased risk of brain atrophy and Alzheimer’s disease. Vitamins B12, B6 and folic acid play an important role in reducing homocysteine levels in the brain.
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Therefore, maintaining healthy levels of these nutrients may help slow cognitive decline as people age (
Researchers examined the cognitive status and vitamin B12 levels of more than 1,300 older adults. They found that low levels of vitamin B12 were associated with poor memory, attention deficit and severe deficits with acute memory loss in men.
Other studies have shown that participants’ average levels of vitamin B12 and folate were within the normal range before taking the supplements. This suggests that supplementation with vitamin B12, folate, and vitamin B6 may have cognitive benefits despite deficiency.
Thorne B Complex #12 is an excellent choice for seniors because it contains B vitamins in an active, easily absorbed form.
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Thorne Research is a well-known and trusted supplement company that conducts rigorous quality tests on its supplements multiple times during the manufacturing process.
Omega-3 fats have been shown to help reduce the risk of many chronic diseases, including heart disease and stroke, and help treat lupus, eczema, and rheumatoid arthritis.
In one review, 10 of 14 studies found a link between omega-3 supplements and improved cognitive function. As a result, the researchers concluded that omega-3 supplements may be useful in preventing or treating cognitive decline in older adults.
Although there is no official recommendation, a daily intake of 250 mg of EPA and DHA, two types of omega-3, is beneficial for health. However, some studies suggest that much higher doses of omega-3 are needed to manage or prevent cognitive decline.
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Since research shows that most Americans consume small amounts of foods rich in EPA and DHA, it is helpful to consult with a health care professional to determine whether taking an omega-3 supplement is beneficial and what the ideal dosage is (
Nordic Naturals Ultimate Omega is one of the best omega-3 supplements because its lemon-flavored soft gels are made from 100% natural sardines and anchovies. 2 capsules contain 1100 mg of EPA and DHA.
Nordic Naturals is known for its transparency and quality. Its products are third-party tested and customers can easily view Certificates of Analysis (COAs) of its products online.
When choosing a dietary supplement, it is important to remember the specific benefits. For example, are you looking for a product that supports general brain health, or are you looking for a more specific effect, such as improving memory or concentration?
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Additionally, be sure to choose a product that contains research-based ingredients to meet your individual needs.
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