In this fast-paced modern world, maintaining focus on essential tasks can be challenging. With a whirlwind of digital distractions, 24-hour news cycles, social media notifications, and an endless to-do list, our attention is perpetually pulled in multiple directions.
By focusing on retaining and enhancing our cognitive ability, we can traverse the chaos and find balance in both our professional and personal lives.
Why Is Focus Essential in Today's Fast-Paced World?
Maintaining focus in a world full of distractions is more than just a convenient ability — it's now a critical competitive advantage in our increasingly complex society. Having the ability to concentrate your attention or mental effort on something is essential for learning, completing tasks efficiently and effectively, and achieving goals.
A well-tuned focus can enhance productivity and job performance, helping you to stand out from your coworkers. Workplaces value an employee's ability to concentrate and maintain steady progress on tasks amidst chaos and interruptions.
In our personal lives, the ability to focus can dramatically impact our relationships. No one wants to have a conversation with someone whose attention keeps zoning in and out. A sharp focus shows respect and genuine interest, strengthening bonds and fostering clearer communication.
Here are a few things that are known to harm our ability to focus:
Digital Distractions
Every ping, notification, and email diverts our attention, forcing our brains to constantly switch focus. Scientists suggest digital distractions can negatively impact attention span and cognitive abilities such as problem-solving and decision-making, which are integral to productivity.
Stress
Mental stress, a common phenomenon in our fast-paced lives, can significantly affect our ability to concentrate on tasks. Chronic stress augments the release of cortisol, interfering with brain functions and causing foggy thinking — a far cry from the sharp focus required to handle daily chores and responsibilities.
Sedentary Lifestyle
Lack of physical activity is another spoiler for cognitive function. Regular exercise not only keeps our body fit but also helps sharpen our mental ability. It increases blood and oxygen flow to the brain, which is key to maintaining cognitive abilities and focus. Lack of blood flow decreases the oxygen and hinders our ability to focus.
Mental Wellness
Lastly, mental health is often overlooked, but it plays a significant role in our ability to focus. Conditions like depression, anxiety, or insomnia can affect our concentration levels. This is why taking proper care of our mental health can naturally enhance our capacity to maintain focus, which, in turn, strengthens our mental wellness further.
12 Vitamins and Supplements To Support Focus
If you’re having a hard time focusing in your daily life, then the good news is that you have plenty of options. Here is a list of some of the best vitamins and supplements that can support focus.
1. Vitamin B Complex
A vitamin B complex features a powerhouse of nutrients that can support neurotransmitters, which are chemical signals necessary for optimal brain function. In particular, vitamin B12 (cobalamin), vitamin B9 (folate), and vitamin B6 (pyridoxine) help fortify our focus and combat cognitive decline, the slow erosion of learning and memory skills.
Plenty of studies have shown that supplementing your diet with vitamin B complex enhances brain health. Instead of focusing on individual B vitamins, it’s generally best to aim for high-quality multivitamins that include the recommended daily value for each one.
2. Omega-3 Fatty Acids
Omega-3 fatty acids, abundant in sources like fish oil, are fat molecules essential for neurological development and cell signaling. Specific omega-3s like DHA and EPA maintain the fluidity of brain cells, sharpen cognitive skills, enhance attention span, and promote healthy brain function.
These potential health benefits make omega-3 supplements an important asset for countering symptoms associated with age-related cognitive decline. It’s generally recommended for adults to aim for 250 to 500 mg of combined DHA and EPA daily.
3. Ginkgo Biloba
A testament to the power of antioxidants,Ginkgo biloba aids in tackling free radicals, thereby mitigating oxidative stress-linked damage to brain cells. By supporting blood flow, this supplement ensures efficient nutrient delivery critical for cognitive health.
In general, daily consumption of 120 to 240 mg of Ginkgo biloba, divided into two or three doses, can help improve focus and memory.
4. L-Theanine & Caffeine
L-theanine, an amino acid found in green tea, works synergistically to boost your neurons, helping support mental performance and reaction time when combined with caffeine. L-theanine moderates caffeine’s stimulant effects, promoting concentration without the jitters that come from drinking too much caffeine. A typical dose is 50 to 200 mg.
5. Creatine
Known for its popularity among bodybuilders for muscle development, creatine also enhances cognitive performance. It provides a critical energy reservoir for brain cells, enabling them to function robustly.
A typical safe dose of creatine starts around 5g per day, but you can take a little more if you’re trying to build your body along with your mind.
6. Rhodiola Rosea
As an adaptogen, Rhodiola rosea supports the body during periods of stress. It sharpens focus and mental clarity, thus fortifying cognitive function under pressure.
The standard dose of Rhodiola rosea lies between 250 to 500 mg per day. However, it’s important to be mindful of the potential side effects of this brain supplement. While generally mild and infrequent, some people report experiencing dry mouth and an overactive mind.
7. Panax Ginseng
Panax ginseng, a centerpiece of Eastern medicine for centuries, houses a rich reservoir of ginsenosides, compounds known for their neuroprotective properties. They act on the brain's neurotransmitters, paving the path for improved attention span, cognitive processing, and working memory, essential aspects of focus.
The usual dosage ranges between 200 to 400 mg per day. Just be mindful of how much you’re taking, as overconsumption may result in dry mouth, rapid heartbeat, or dizziness.
8. Bacopa Monnieri
Emerging from the deep roots of Ayurvedic medicine,Bacopa monnieri assists in bolstering various dimensions of cognitive health. It promotes the growth of nerve endings, heightening the communication within the brain, and assists in improving memory over time.
The typical daily dose of Bacopa monnieri is between 300 to 450 mg. Excessive consumption may lead to stomach cramps and nausea, so be careful with your dosage.
9. Huperzine A
Huperzine A's potential to support memory and cognitive abilities becomes even more vital as we age. It supports a healthy breakdown of one of the brain's key neurotransmitters, acetylcholine, which can help maintain a healthy, functioning brain.
The recommended dosage usually ranges between 50 to 200 mcg twice a day. High doses can lead to symptoms like nausea, diarrhea, and restlessness.
10. Ashwagandha
Ashwagandha, another renowned adaptogen, is lauded for its benefits. Its calming effect plays an essential role in managing feelings of stress, a common disruptor of focus. Supporting a balanced mood, Ashwagandha aids in sustaining attention span and focus.
Experts often recommend starting with a dosage of around 300 to 500 mg per day. Overdosing may cause minor side effects like upset stomach and sleepiness.
11. Choline
Integral to brain health, choline facilitates the production of acetylcholine, a neurotransmitter crucial for motor control and memory. Supplementation can enhance cognitive performance, providing a sharper mind and quicker reflexes.
A typical daily dose of choline is around 425 to 550 mg for adults. Excessive intake may lead to hypotension and liver toxicity, so it’s especially important to be cautious when taking choline as a supplement.
12. Coenzyme Q10
Coenzyme Q10 (CoQ10), an antioxidant present in every cell of our body, contributes to mitochondrial health. It helps fight free radicals and safeguards our cognitive functions against age-related decline.
Most people tolerate CoQ10 well in doses of up to 3,000 mg a day, with mild side effects like insomnia, increased liver enzymes, and nausea being fairly infrequent.
What Are Some Other Things You Can Do To Improve Focus?
While vitamins and supplements offer an excellent avenue for concentration support, they act best in synergy with good lifestyle and dietary habits. A holistic approach integrating both mind and body can yield the most effective results.
Mindfulness Practices
Fostering mindfulness through meditation and breathing exercises can help improve attention span, clear up brain fog, reduce stress, and limit distractions. As a consistent, regular practice, mindfulness cultivates an overall calm mind, enhances cognitive control, and supports the immune system.
Adequate Sleep
Restful, adequate sleep is a non-negotiable investment for focus. Lack of sleep impairs cognitive functions, negatively affecting memory, focus, and problem-solving abilities. Aim for at least seven to nine hours of quality sleep each night.
Regular Exercise
Regular physical activity is an essential part of healthcare as it increases oxygen flow to the brain, promotes neuroplasticity, and reduces the risk of disorders that lead to memory loss. Older adults should especially opt for a routine of exercise to help support their efforts to improve focus.
Balanced Diet
Fueling your body with a diet rich in fruits, vegetables, lean proteins, and whole grains ensures the supply of essential nutrients (including vitamin C, vitamin D, vitamin E, and magnesium) needed for optimal cognitive and nerve function. Be sure to hydrate adequately as well, since dehydration can affect the nervous system very negatively and quickly result in cognitive impairment.
How Can L’Evate You’s Alert and Focus Gummy Help?
Powered by M-Charge, our proprietary cellular energizer, our Alert and Focus Gummy doesn't promise an instantaneous energy jolt. Instead, it can support a sustained unwinding of energy over time.
Our supplements are formulated to complement a healthy lifestyle by supporting cellular energy and focus. Just as the wrong fuel can ruin a vehicle's engine, poor nutrition can hamper brain function.
With our Alert and Focus gummy, you have access to a range of focus-supporting ingredients with just one bite. With their grab-and-go convenience and consistent dosages, you can experience the benefits of alertness wherever you go.
The Bottom Line
In an era that features constant distractions, maintaining focus has become indescribably important. Integrating targeted vitamins and supplements, along with holistic lifestyle and dietary habits, can help you support cognitive focus and function.
Mind your mindfulness, catch your Zzz’s, keep your body moving, and nourish your body correctly. And remember, supplements from L’Evate You can be an essential ally in helping you in this journey.
Sources:
Brain Health Consequences of Digital Technology Use | PMC
Omega-3 Fatty Acids & the Important Role They Play | Cleveland Clinic
L-Theanine: What It Is and 3 Benefits | Cleveland Clinic
Biological Activities of Ginseng and Its Application to Human Health | NCBI Bookshelf
Bacopa Monnieri | NCBI Bookshelf
An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda | PMC