Enhancing memory and focus requires a holistic approach, incorporating healthful food and lifestyle habits into the daily regime. However, there are also a host of neuro wellness-promoting nutrients, for which supplementation can be beneficial to give you an extra edge, to help elevate your brain game when it comes to focus and concentration.
The B vitamin family is particularly crucial as B Vitamins work synergistically together to support brain health and energy levels. For example: - Biotin (Vitamin B7) is vital for nervous system function and cognitive activities. - Vitamin B1 (Thiamine) and Vitamin B2 (Riboflavin) assist in proper brain and nerve function. - Vitamin B3 (Niacin) supports brain function and energy conversion from food. - Vitamin B5 (Pantothenic Acid) aids in hormone and neurotransmitter production. - Vitamins B6 and B12 are key for creating neurotransmitters that regulate emotions and cognition, impacting focus and mood. It's important to note the inclusion of methylated forms of Vitamin B9 (Folate) and Vitamin B12, as these are more readily utilised by the body, enhancing their effectiveness in supporting mental clarity and reducing fatigue. Dietary sources include wholegrains (like brown rice), legumes (e.g. beans and lentils), avocados, eggs, fish and organ meats.
2. Magnesium plays a role in over 300 biochemical reactions in the body, including impacting nervous system function, sleep, metabolism, cognition, energy and many more crucial areas. Forms like Magnesium Malate can be especially helpful in supporting energy production, including for mental performance.
Dietary sources include whole grains (brown rice), nuts and seeds (almonds, cashews, peanuts, flaxseeds, and pumpkin seeds), leafy green vegetables (spinach, kale, and Swiss chard), legumes (black beans, chickpeas, lentils, and kidney beans), certain fatty fish (mackerel, wild salmon, halibut), bananas and avocados.
3. Antioxidants like Vitamin C combat free radicals and reduce oxidative stress that could otherwise impair brain performance. They also support the body in times of stress.
Dietary sources are vast, including citrus fruits, berries, kiwi, bell peppers, dark leafy greens, nuts and seeds, avocados, colourful vegetables (like squash, carrots, red cabbage, beetroot), green tea, various spices and herbs, beans…The list is vast!
4. Additional compounds linked to cognitive function, like amino acids and botanical extracts, include:
L-Carnitine, which assists in energy production from fats, and may enhance mental clarity. Healthful dietary sources include fatty fish, chicken and turkey.
Phosphatidylserine, a compound that protects brain cells and facilitates message transmission between them (brain communication). It has also been linked to lowering cortisol, our stress hormone! Sources include soy and sunflower lecithin (sunflower seeds, soy beans), egg yolks, white beans and organ meats.
Bacopa Monnieri, a herb utilised in nootropic supplements (and some teas) for its potential to boost cognition and memory functions, and even studied for its potential benefit with regard to Alzheimer’s Disease!
L-Theanine, an amino acid naturally found in green tea, known for its ability to enhance focus and attention whilst promoting a feeling of calm. Found mainly in green tea.
Vitamin D, namely D3, often obtained from exposure to sunlight, supports overall brain health and is essential for proper brain function, including mood and cognition. Healthful dietary sources include fatty fish (salmon, mackerel), egg yolks and mushrooms (the darker the better!).
Incorporating these nutrients can contribute significantly to improved mental focus and overall brain health, and are best utilised as part of a wider nutritional and lifestyle shift.