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 E is an
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 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
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.
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 * 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.
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.11
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
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.
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.
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.
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.
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