Best Supplements For Brain Focus & Memory
In our fast-paced world, focus has become a powerful commodity. Social media constantly pulls on our limited attentional bandwidth preventing and it’s harder than ever to access the elusive Flow State where work feels effortless, time evaporates and productivity skyrockets.
The goal isn’t chasing productivity for its own sake; it’s about reclaiming time to enjoy the things that matter, relaxing, exercising, or connecting with loved ones.
This has led to an increase in supplements that may aid with focus, memory or concentration and help us lock in mentally.
Consensus on brain supplements is mixed. Some supplements show potential benefit while others show inconclusive, limited or no benefit at all.
There’s also no one-size-fits all solution so it’s important to align your supplement of choice with the unique problems you face as well as the goals you want to achieve.
Here’s an evidence-based guide into brain and focus supplements which will arm you with the information you need to make your own judgements on what evidence exists, where it is lacking and what best suits your unique needs.
- What are the best supplements for brain focus and memory?
- Which vitamins are good for brain and memory?
- What is the best vitamin for studying?
- What is the best brain booster for concentration?
- Other brain health supplements
What are the best supplements for brain focus and memory?
Brain supplements, also known as nootropics, target different aspects of cognitive function.
Some aim to boost focus and attention, others may enhance memory or processing speed, and some address stress and mental clarity.
While research in neuroscience has shed light on many of these compounds, it’s equally important to acknowledge where evidence remains inconclusive or where gaps in understanding persist.
Supplements can generally be categorised by their intended benefits:
Energy and alertness
Supplements that support wakefulness and mental stamina, like caffeine or Rhodiola Rosea.
Memory enhancement
Compounds like Bacopa Monnieri and Lion’s Mane that may promote memory retention and recall.
Stress reduction
Adaptogens like Ashwagandha, which may help mitigate the effects of stress on cognitive performance.
Neuroprotection
Supplements like Omega-3 fatty acids, which support long-term brain health and resilience.
Some compounds are well-supported by robust clinical evidence, while others are still emerging in research.
Below is a breakdown of commonly discussed supplements, organised by the strength of the scientific evidence supporting them.
Caffeine + L-Theanine
Caffeine is the most widely studied and used psychoactive substance in the world.
It boosts alertness, energy, and focus. However, when taken alone, caffeine can sometimes cause jitteriness or anxiety. Combining it with L-Theanine, an amino acid found in green tea, creates a synergistic effect.
L-Theanine tempers caffeine’s overstimulation, providing a calm yet focused state. This combination is excellent for sustained focus and clarity without the crash. My go to focus enhancer will always be a lovely cup of coffee!
Research status: Strong evidence from multiple peer-reviewed studies supports this combination.1
Omega-3 Fatty Acids
Omega-3s, particularly EPA and DHA, are essential for brain health.
Found in fatty fish or supplements like fish oil, these fatty acids support cognitive function, memory, and overall brain structure.
Research shows consistent benefits for long-term brain health and potential cognitive protection in aging populations.
Research status: Robust evidence, particularly in clinical trials related to cognitive health.2,3
Ginkgo Biloba
Ginkgo is one of the oldest and most extensively researched brain supplements.
It’s believed to improve blood flow to the brain, potentially enhancing memory and cognitive speed. However, results vary, with some studies finding little to no benefit.
It is primarily studied in older adults for cognitive decline rather than in healthy individuals.
Research status: Mixed evidence for younger people but promising for age-related cognition issues.4
Bacopa Monnieri
Bacopa monnieri is widely recognised for its potential to enhance cognitive function and provide neuroprotection, primarily through its antioxidant and anti-inflammatory properties.
While it shows promise in improving memory and cognitive performance, more research is needed to fully establish its efficacy and mechanisms.
Its effects are also more subtle and long-term rather than immediate.
Research status: Moderate evidence for memory improvements. Particular efficacy for older people.5
Lion’s Mane Mushroom
Lion’s Mane is gaining attention for its potential to promote neurogenesis—the growth of new brain cells.
Preliminary studies in animals and small human trials suggest it may support memory and cognitive function.
Another study found no significant cognitive improvements after four weeks of supplementation in a college-age cohort. More large-scale human studies are needed to confirm these benefits.
Research status: Promising but limited evidence.6,7
Rhodiola Rosea
Rhodiola is known for combating fatigue and enhancing mental performance under stress. Some studies suggest that Rhodiola can enhance memory and cognitive function in humans.
For instance, it has been shown to inhibit acetylcholine esterase, which is linked to improved memory.8
Rhodiola has been shown to improve mental speed and resource allocation in tasks requiring attention. Participants in studies demonstrated faster reaction times and improved accuracy in attention-demanding tasks.9
Research status: Limited but growing evidence across several cognitive factors.
Creatine
Typically associated with physical performance, creatine has shown cognitive benefits in certain populations, such as vegetarians or during sleep deprivation.
Important to note that most people are sleep deprived even though they might not know it. It also may improve short-term memory and mental clarity, but its effects on general cognitive enhancement are still being explored.10
Research status: Strong evidence for both mental and physical health, context-dependent.
Ashwaghanda
Popular for links to reduced stress and anxiety, which can indirectly improve focus and cognitive function.
Studies indicate that ashwagandha can sustain attention, reduce mental fatigue, and improve reaction times in cognitive tasks.11
Research status: Promising but limited evidence, particularly for stress-related cognitive improvement.
Which vitamins are good for brain and memory?
Vitamins play a crucial role in maintaining overall brain health and cognitive function. While they may not provide the same immediate or targeted effects as nootropics, deficiencies in key vitamins can significantly impair memory, focus, and mental clarity.
Below are some of the most important vitamins for brain health:
Vitamin B12
Vitamin B12 is essential for the formation of red blood cells and the maintenance of nerve function. Deficiency in B12 can lead to memory problems, fatigue, and even cognitive decline.
Older adults and vegetarians are particularly at risk of deficiency and may benefit from supplementation.
Research status: Strong evidence supports its role in cognitive health, particularly in deficiency-related cases.12
Vitamin D
Known as the "sunshine vitamin," Vitamin D is crucial for brain development and function.
Low levels of Vitamin D have been linked to an increased risk of cognitive impairment and mood disorders.
Research status: Moderate evidence, with benefits seen in individuals with low levels.
Vitamin E
A powerful antioxidant that protects the brain from oxidative stress, which can contribute to cognitive decline.
Studies suggest it may play a role in slowing the progression of neurodegenerative conditions.
Research status: Mixed evidence, with stronger support for neuroprotection in aging populations.13
Vitamin B9 (Folate)
Folate supports brain function by aiding in the production of DNA and neurotransmitters.
Low levels of folate have been linked to memory issues and cognitive dysfunction.
Supplementation, particularly in combination with other B vitamins, may improve overall cognitive performance.
Research status: Moderate evidence, especially for individuals with deficiencies.
Multivitamins
Without sounding like a broken record, the direct evidence that a multivitamin will improve cognitive function except in cases where a deficiency has already been identified is lacking.
While multivitamins may not have targeted cognitive effects, they can help address subtle deficiencies in key vitamins and minerals that support brain function. Particularly helpful for those with restrictive diets or poor nutrition.
Research status: General evidence supports their role in filling dietary gaps but limited evidence for direct cognitive benefits.
What is the best vitamin for studying?
When it comes to studying, the best vitamin is one that supports energy metabolism, cognitive clarity, and sustained focus.
Vitamin B12 is a standout in this category. It plays a crucial role in energy production at the cellular level, ensuring your brain gets the energy it needs for extended periods of focus.
Deficiency in B12 can result in fatigue and memory problems, making it particularly important for students or professionals engaged in intensive mental work.
What is the best brain booster for concentration?
For boosting concentration, Caffeine + L-Theanine remains the gold standard.
Caffeine provides a quick jolt of energy and heightened alertness, while L-Theanine tempers the potential jitteriness and anxiety associated with caffeine, creating a calm but focused mental state. This combination is highly effective for tasks requiring sustained attention and sharp concentration.
While there is emerging evidence for other supplements, they simply do not have the same bulk of evidence as caffeine and L-Theanine. Creatine, due to its high tolerability and exhaustive research backing is also a great option.
Other brain health supplements
Alpha-GPC is another commonly taken supplement as it boosts acetylcholine levels in the brain, a neurotransmitter crucial for learning and memory.
While Alpha-GPC shows promise in enhancing cognitive function in individuals with certain neurological conditions, but evidence supporting its benefits for memory or focus in healthy individuals is limited and inconsistent.
Take home message
Brain supplements and vitamins can be powerful allies in optimising focus, memory, and overall cognitive performance. However, it’s crucial to approach them with realistic expectations and a clear understanding of your unique needs.
Supplements like caffeine + L-Theanine, omega-3 fatty acids, and rhodiola rosea offer targeted benefits for concentration and energy, while vitamins such as B12 and D provide essential support for long-term brain health.
It’s essential to remember, no supplement can replace the foundational pillars of cognitive wellness: adequate sleep, regular exercise, a nutrient-rich diet, and effective stress management.
When paired with these habits, supplements and vitamins act as enhancers, helping you unlock your brain’s full potential.
Choose wisely, start with evidence-backed options, and pay attention to how your mind and body respond to find what works best for you.
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