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7 Best Natural Vitamins for Memory and Focus

vitamins for memory

All the nutrients we eat provide us some aid for focus, memory, and energy. They all work together to help us grow and prosper. These are the top 7 we think are the best for memory and focus.

One thing you will notice about these nutrients, all of them have multiple purposes. That’s because the body is not a collection of isolate parts, but a whole system that relies on itself. We just can’t supercharge one area without depleting another, and that isn’t good for energy.

There are no vitamins that work instantly to give you more memory and focus. All of them build in your system and support optimal performance. Your body will use vitamins and minerals to support proper function and healing before allowing your brain to work at super speeds. So, if you are waiting to take your vitamins until just before the test, you won’t get what you want.

Vitamin E For Memory

Vitamin E * was first successful, and thus villainized, in the treatment of heart disease, heart attacks, and all other heart problems. Doctors then banned the use of Vitamin E because it took too much focus away from surgery and prescription drugs.

In 2004, a disastrous ‘study’ showed Vitamin E kills. Unfortunately, the real study didn’t show anything of the sort, it was all sensationalism and exaggeration. More than 100 newer and better studies show Vitamin E is essential for health.

vitamin for memory

Vitamin E is an anti-oxidant that has been studied in the treatment for Alzheimers and memory loss. It protects the neural linings surrounding the nerves. Basically, it protects what protects the nerves. Adequate vitamin E allows the nerves to survive oxidative stress longer and more thoroughly intact. This means you can retain information longer and better.

Recommended dosing varies with a person’s health. Healthy people have about 200IU per day requirements, with as much as 500IU for periods of stress. Remember, more is not better. Stick to the recommended amounts and allow your body to naturally work.

Vitamin B12 For Energy

We really don’t need much B12, less than 3 micrograms (or the 1/10 the weight of a single grain of salt). Normally, we get more than what is required by eating 6-8oz of animal flesh per day. That’s only 2 eggs or one whole chicken breast. Normal people do not need supplementation if they eat meats.

b12 food sources

B12 is responsible for producing new red blood cells, regulating nerve transmissions, and synthesizing DNA. It’s also used for several blood functions and is part of the energy cycle of metabolism.

There are no studies or documented stories that show vitamin B12 will give you a boost of sudden energy. Vitamins don’t work like that. In people who have blood oxygenation problems or are severely deficient, a medical grade intermuscular injection will show some signs of reduced fatigue and tiredness.

Taking supplemental B12 for energy is a waste of money. It is a water-soluble vitamin and extra is flushed out of our systems by the kidneys. In fact, supplementations can damage the kidneys.

If you want adequate B12 * in your diet, choose organic, naturally raised animal flesh from local sources. This way, you get the body’s preferred source of B12 and as long as you are healthy and eat 6-8oz per day, you will have more than adequate B12.

Omega-3 Fatty Acids For the Brain

Omega-3 fatty acids * increase brain size and protect the heart. Lesser known functions include increasing memory, increasing speed of neural transfer, and more efficient energy production. They can help repair damaged neuroconnections.

vitamins for the brain

New research (within the past 10 years or so) shows that babies that have the highest levels of omega-3 fatty acids in their diet are the ones that do best in school and have the least concentration problems.

Omega-3s accumulate in the brain during the first couple of years. As we age, the levels of omega-3s determines the rate and progress of neural degradation and loss of memory. In fact, several studies that are currently being conducted shows good signs that memory problems can and are being reversed with omega-3 therapy. Some are even calling omega-3s more potent that Prozac.

There are over a dozen types of omega-3s, but the chief ones are EPA and DHA. ALA is another plant based source of omega-3s, but most people are unable to convert this omega-3 into useable forms. It’s best to stick to animal flesh to obtain the necessary omega-3s.

Low-fat dieting caused a serious deficiency in many people. Low-fat is linked to the increase in obesity, diabetes, depression, and rash of ADHD problems in kids. Basically, low-fat is killing us.

About 50 mg of DHA and 90 mg of EPA are recommended to support brain health. Low level supplements are more effective than high level.

Folate for Alertness

The B Vitamins are well known for aiding energy, focus, and alertness. Folic acid works to maintain the oxygen in our blood and produce healthy blood cells. When you are even slightly deficient, tiredness is the first sign.

vitamins for focus

Distractedness and moodiness come closely behind. Even missing a single meal can result in folate deficiency because our bodies do not store this vitamin. Massive dosing with supplements is a waste of time. However, in the case of deficiency, supplementation is a fast and easy way to bring your levels to normal.

Folate * is one of the vitamins responsible for memory recall. In order to properly and efficiently retrieve stored information, we need this vitamin. 400 micrograms per day are usually adequate to maintain normal levels of folate in our systems.

B6 for Positive Moods

If folate is well known, B6 is the god! Still, it’s not a miracle worker, nor a quick fix.

b6 vitamin for memory

B6 * increases serotonin in the brain. This is the primary feel good chemical and responsible for our lack of depression. When your serotonin levels are off, depression easily sets in. This is important for memory since adequate levels of serotonin influence whether or not a memory moves from short-term to long-term memory.

B6 also lowers levels of homocysteine, one of the amino acids used to naturally destroy damaged tissues. Excess levels of this amino acid is responsible for heart disease, memory loss, and fatigue.

We need about 1.6-2mg of B6 per day. This is a water soluble vitamin, so you do need to replenish this one each day.

Magnesium for Headache Relief

Magnesium * is used in over 300 processes in the human body. It is one of the key regulators of metabolism and vital to bone and blood health. Unfortunately, as much as 90% of the US population is deficient in this mineral. Nearly 99.9% of diagnosed depression sufferers are diagnosed with deficiency.

Magnesium is most important in regulating muscle energy.

magnesium for brain

You should be absorbing between 300 and 400 mg of magnesium per day. But, there’s a problem. You see, the same receptors in our digestive track take up calcium first. So, all those supplements with calcium and magnesium are a waste of money.

On top of that, even in optimal conditions, our bodies only absorb about 50% of available magnesium. We can only take up around 100mg at a time. So, the larger pills are a waste, too.

You might think that this is awfully inefficient. However, back as fast as just 60 years ago, people ate many more leafy greens and vegetables, as many as 3 servings per day. People obtained all the magnesium they needed, plus more, just from their diet. Today, we eat less than 1 serving of leafy greens per day, and many more processed foods.

It’s recommended to start small and build up. The most common supplement is 250mg. Start by breaking 1 supplement in half and taking a half twice per day. You can move up until you reach 6 to 8 halves per day, all taken at different times.

There are no side effects to dietary magnesium in most people. Some supplements cause nausea, vomiting, and other digestive discomforts, especially when doses higher than 300mg are taken at one time. There is no upper limit of magnesium, because our body flushes excess out. However, since most people begin deficient, it would be hard to overdose.

Vitamin C for Focus

Vitamin C can help children with ADHD symptoms focus better and concentrate longer. But, it’s not a direct action. Vitamin C * is part of the process for producing the neurotransmitter norepinephrine. Norepinephrine controls attention and response actions.1

vitamin c for focus

It also protects against oxidative stresses, like alcohol, medications, and stress. Additionally, it will help reduce the chances of catching a cold after the tests are over.

Now, when it comes to your daily regime, several factors will determine what you take. Your health needs to be in good shape and you need a healthy diet. From there, you can supplement as needed. Always talk to your doctor before starting a new supplement to make sure it is safe for you. If your doctor recommends to take or not take a specific supplement or combination, follow those directions.

Combination Vitamins for Memory

vitamins for memory

Memory is best enhanced with a daily combination of magnesium, B6, and omega-3s. This allows your brain to form good, healthy neuro connections and fortifies existing connections. Additionally, the dual combo of the omega-3s and magnesium will help your body sleep better and be more rested. This allows your body to recharge and increases concentration as well.

Combination Vitamins for Focus

When you need to focus, stick with B6, folate and magnesium. These help encourage the body produce and continue the proper hormonal combinations that allow focus to come naturally. They also support the energy pathways in the body, so you receive constant, healthy high energy.

vitamins for focus

If you add in the omega-3s, you will find that little aches and pains, or sore muscles, will decrease over time. The fatty acids and the magnesium are important to rebuilding tissues of the muscles and tendons. The fatty acids are good for joint issues, especially for older adults. When you have less pain, you are better able to focus.

Vitamins to Help Memory Loss

If you feel you are losing your memory, try adding into your regime more omega-3 fatty acids, the anti-oxidants C and E, plus multiple small doses of magnesium. Your body will build back up its ability to fight off damage and retain the existing connections.

vitamins for memory loss

Additionally, keeping your mind active during down time is necessary for maintaining the neuro pathways. Re-read information, play puzzle games, and keep your supplement regime up.

Vitamins for Concentration

Many concentration issues come from 2 sources: lack of food and lack of water. Once you are properly hydrated and fed, many of your issues will decrease. In order to really gain good, overall concentration, use vitamin E, folate, and magnesium.

The biggest issue with concentration is the ability to filter out additional and unnecessary information. The vitamin E and folate stimulate the pituitary gland in order to filter out that extra information.

Conclusion

Vitamins and minerals are there for our bodies to use for energy, focus, metabolism, and healing. What you take will go towards healing first. This is why most vitamins won’t give you the power jump like herbal energy aids do.

Yet, all of the vitamins and minerals listed here are critical for energy and brain health. Without an adequate and regular supply of these vitamins, you will find that your energy and focus decrease each day. You may not notice a significant change, but it will happen.

It takes various amounts of time to build up appropriate concentrations of each vitamin. You will need to take many of them for weeks to months to build up. Then, smaller doses regularly to keep up the higher level of function.

Fortunately, these vitamins are all safe for normal, long term consumption. They will not deplete your body, as many herbal or pharmaceutical aids do. It’s healthier to take the supplements than drugs.

If you liked our article, please share it and use the comment section below to tell us about your experiences or ask any questions. Thanks!

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{ 28 comments… add one }
  • Nee harling April 16, 2016, 8:30 pm

    Your information seems beneficial. Thank you.

    • Mark April 23, 2016, 9:52 pm

      Nee harling, thank you too for visiting our website! I’m very glad you found it beneficial.

  • Faylinn May 12, 2016, 7:10 pm

    My teenage daughter struggles with depression and so I have been wondering what type of vitamins could possibly help her. After reading this post, I really like the idea of having her take B6 so that she could have more positive moods. Now that I know about it, I think that I will get her some of these water soluble vitamins. However, what are some foods that naturally have B6 in it that she could incorporate in her diet as well?

    • Mark May 24, 2016, 9:06 am

      Hi Faylinn. I’m glad you asked.

      When it comes to depression, you really need to know why a person is depressed. Some types can be fixed with proper nutrition, other cannot. Your daughter will need to see a specialist to know for sure.

      Overall, a diet that is 2/3 vegetables and fruit and that eliminates all processed and pre-made foods will help reduce and remove depression. We recommend starting there.

      Then, really make sure you are getting nuts and seeds in the diet every day. They are high in B vitamins, as well as healthy fats. Then, get naturally raised, organic meats such as salmon, chicken, and beef. The quality proteins and iron will help balance their metabolism.

      Green leafy vegetables are a must unless there is a blood clotting issue. Many forms of depression are not a vitamin B deficiency, but a magnesium deficiency. Taking the B vitamins will mask the real cause and only cause the depression to come back stronger.

      We recommend you find a nutritionist that will work with you to discover what is the root cause of the depression.

  • Sabrina June 4, 2016, 5:32 pm

    Vitamins for Focus

    • Mark June 6, 2016, 12:01 am

      Hello, Sabrina!

      Can you be more specific? I didn’t understand what you mean by “Vitamins for Focus”?
      Thank you!

  • David Hawkins June 16, 2016, 3:59 pm

    That’s really cool that vitamin B6 can support a positive mood. I’ve been a little down in the dumps lately and I was thinking that maybe some nutrition could help me with that. I’ll have to find a natural B6 supplement that can help me with my mood issues. Thanks for the advice!

    • Mark July 9, 2016, 7:54 pm

      Hey David! Yes, B6 is wonderful for moods.

      And so are all the other B vitamins! We recommend getting them from foods rich in B vitamins, such as spinach, broccoli, and beets. You’ll know foods that are rich in vitamins because they are the ones that are naturally brightly colored. Think of the rich red color of beets, and the dark green of spinach.

      Seek out vegetables that are richly colored and you’ll get most of the vitamins we just talked about. And it’s cheaper than buying multiple supplements!

  • Cassidy August 1, 2016, 9:11 am

    Hi. Thank you for the info. I was wondering if you have an opinion about smart drugs like Nootropic Plus to increase the focusing capacity and improve the memory. I have been taking them and I do not feel much changes. Actually I am taking the pills occasionally when I need to concentrate on something specifically. Could it be that not taking nootropics on a regular basis mean that its effect may be null?

    • Mark August 20, 2016, 11:04 pm

      Hey, Cassidy! I’m glad you asked!

      Many nootropics require you take them consistently and for a period of time before you feel something. This is especially true for lower level ones that rely on vitamins and herbs. The ones that use caffeine and sugars often are short lived and you feel the right away.

      You will need to look at your specific supplement. Follow the directions on usage.

      If you still don’t feel anything, make sure you are supposed to. Lower level ones often don’t produce a noticeable change, just subtle feelings. Then again, some people will just not react. If you are healthy and you are getting enough vitamins and minerals, the supplement might be doing nothing because your body don’t need it.

      There are many factors to why a nootropic may or may not work. Wrong dosage, wrong timing, too low strength, or natural immunity to them could cause them to be weaker for you. We recommend you follow the directions, then if that nootropic isn’t enough, check out these couple: AddTabz (we reviewed it here), AddieUp (we reviewed it here), NITROVit (we reviewed it here). Hope it helps.

      Thank you!

  • Celia August 24, 2016, 9:46 am

    I live in south africa which tablets could i buy here 1 or 2 products that combine all above mentioned by you will wait on your reply thank yoy

    • Mark September 14, 2016, 12:50 pm

      Hey Celia! Thanks for asking!

      Just about all of the supplements we recommend here are available for purchase online and can be shipped anywhere around the world. So, basically, you have access to them all!

      We don’t know which ones are available in your local markets.

      So, we recommend you check your local shipping and mailing regulations and transit times. Customs and the postal office is a good place to start. Then, once you know which products your country will allow in, you can order online.

  • Kerstin Gratzer August 24, 2016, 11:50 am

    Cellvamp pill is best for memory and focus and it works wonders for me. I have a highly stressful job that requires a lot of multitasking. Constantly under pressure and rushing to meet deadlines, Cellvamp pill keeps me calm and focused on work. I can tell the difference the days that I do not take it. I have also made my husband try it (undiagnosed ADD) and it has also worked wonders. I would definitely recommend it if you are in a similar situation and need that boost to stay on target.

    • Mark September 14, 2016, 12:49 pm

      Hey, Kerstin!

      Thanks for the info.

      We’ll check it out and see what we think!

  • rosemary September 26, 2016, 4:09 pm

    I have a son that is 13yrs old. He is having difficulty focusing and remembering for school. He does not have ADD or ADHA. He is forgetful, a little on the lazy side and does not do well with testtaking. We study with him, asked the teacher for assistance in hw assignments and pre-test notes. I believe I need a supplement for him for all the above. Can you recommend what will be best for him overall? Thank you.

    • Mark October 6, 2016, 9:21 am

      Hey Rosemary!

      I’m glad you asked that.

      Because your son is 13 years old, we recommend working with and talking to a doctor before you give him any supplements. It could be that your 13 year old is just being a teenager and this is a phase. It could be that he is truly having problems and supplementation could help.

      If you do choose supplements for him, make sure it meets the minimum standard for where you are. In America, the US Pharmacopoeia seal shows proper testing and appropriate standard. In Europe, the German Pharmacopoeia is generally accepted as top grade.

      As your son ages, his needs will also change. What works now may not work next year. So we do recommend you be diligent with any supplements you may use and make sure that they are working for your son.

  • Christina Anderson September 29, 2016, 5:20 pm

    I’m so glad I found this. I can sense a decline in brain function & high stress levels. I assume it’s an effect of PTSD. I haven’t officially diagnosed, but I’ve lived a life of emotion & physical abuse. Those memories haunt me still, even though I have been safe for 5 years now.

    • Mark October 6, 2016, 9:20 am

      Hey Christina!

      I’m glad you’re in a better situation now, and things are improving for you.

      With PTSD, it is very likely that your stress levels are going up and your ability to think is depressed. We will recommend using vitamins and proper nutrition in order to help your body overcome some of the stress is.

      I also recommend you talk to a professional in order to help you overcome some of the issues you’ve faced. Psychologists and psychiatrists are two professional options, but you might also want to look at professional hypnotherapist and professional life coaches. They can both help you work through issues and move on.

      We also recommend you look at the articles for some of the brain supplements we have here, especially the ones that help stress levels and memory function.

  • Sonya Bartley October 7, 2016, 5:49 am

    I love to read but just cannot stay focused on any novel. Reading has also been my mental medication but I can’t stay focused on a novel. Please help me.

    • Mark October 19, 2016, 5:31 pm

      Hi Sonya!

      We feel your pain, because we love to read as well.

      A lot of times when it comes to focus, you really are missing some essential vitamins and minerals that allow you to sit for a long period of time.

      Supplementing with some of the vitamins and minerals here can help you. We also recommend eating more fruits and vegetables because they contain a lot of the vitamins and minerals our body looks for.

      You should also be checked out by your doctor, so you know there are no problems that could cause you to lack focus.

  • Sonya Bartley October 7, 2016, 5:52 am

    Can you please reccomendation a vitamin that help with moodiness and irratabilty. I snappy and downright NOT me. I am desperate for any vitamin or suggestions.

    • Mark October 19, 2016, 5:32 pm

      Hi again Sonya!

      Our favorite supplement is magnesium. It can help greatly with moodiness and irritability, especially for women.

      We use magnesium in over 300 processes in our body and many people are deficient in it.

      We recommend trying the other vitamins and minerals here as well because they greatly help focus you and keep you calm.

  • Divya October 20, 2016, 5:01 pm

    Hiiiiii guys !!!!!
    I have one doubt that is
    U told that magnesium is relief head ache
    So that’s my question is in which food contain magnesium??????????

    • Mark November 19, 2016, 3:05 pm

      Hey Divya!

      You are right. Magnesium can relieve some headaches.

      Almost all fruits and vegetables contain magnesium. The ones with the most amount of magnesium are the green leafy vegetables. That’s because magnesium binds the chlorophyll like iron Vines the hemoglobin in our blood.

      Other foods that are rich in magnesium are nuts and seeds, the brand of grains, and dark chocolate.

      You will not find magnesium with in processed foods. It was one of those nutrients that become leached out and destroyed during the process of preservation. Also, many of the chemicals used in processed foods bind to magnesium.

      So we recommend eating lots of natural foods and if you need more supplementation, look for a supplement that has pharmacopeia seal.

  • Diana November 16, 2016, 3:34 pm

    Thank you for the article. My son is 17, diagnosed ADHD and OCD in the 4th grade. Concerta worked for a couple of years, but then noticed it no longer worked and gave my son side affects. I have been on a supplement path for the past year. Bought and researched alot of vitamins/minerals/amino acids. His amino acid testing came back normal (no deficiency in dopamine, serotonin, norepinephrine). What works for a limited time is Coffee (caffeine) and Gaba. What doesnt work (makes my son agitated, more anxious, depressed) is magnesium. Some times i feel if i give him Magnesium and zinc combined, he is fine. His school issues are not being able to focus, concentrate. He needs to move around. Any suggestions for the right combination? He is currently on strattera (low dose; makes him tired) and a B Stress Complex vitamin, Fish oil.

    • Mark December 11, 2016, 4:34 pm

      Hi Diana!

      Thank you for your question.

      We haven’t heard of magnesium causing more health issues than they solve. We will have to research more into that before we can make any suggestions.

      Caffeine and GABA also very good for helping concentration for work short time, as you said.

      We recommend visiting a nutritionist or an herbalist in order to see if there is a natural approach to help your child.

  • Dianna December 14, 2016, 4:37 pm

    it was very helpful because my son into brain injury brain accident last year in his job a major concussion and he’s lost memory and where he can’t remember things 38 years old so I am going to get some of these vitamins because the prescription medicine that they have him on five of them is feel like it’s making him worse and I’m going to get these vitamins and I’m going to see if they can improve his brain memory and his brain health and his body thank you for this information

    • Mark December 30, 2016, 10:54 pm

      Hello, Dianna!

      I’m very happy this information has helped you and maybe will help to your son too. I wish him a fast healing and better health! Thank you!

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