If you struggle to stay focused in the classroom or at work, it’s not your fault. Many people have difficulties focusing because our world is filled with stimuli. From advertisements on every corner to social media notifications popping up almost constantly, there are just too many things competing for our attention. Fortunately, there are several supplements you can take to help improve your focus and concentration so that you have greater clarity of thought and the ability to tune into what’s important. Here are some key focus supplements vitamins and minerals that can help you stay on task and get more done throughout the day.
Focus on vitamins and minerals
Many vitamins and minerals are essential in keeping focus, especially with the right diet. First off, you need plenty of iron, as this helps your brain function at its best. You’ll also want plenty of B vitamins and minerals like calcium, magnesium, and zinc, as well as vitamin E.
Vitamin E is a natural antioxidant that helps protect against oxidative stress, which has been shown to reduce focus. Vitamin B6 and B12 are two essential focus vitamins that are often lacking in our diets. Vitamin B6 and B12 deficiencies have been shown to negatively affect memory and concentration. You can get plenty of B vitamins from natural sources like fish, chicken, avocados, sunflower seeds, and broccoli.
Calcium and magnesium
Calcium and magnesium are two nutrients that have been shown to have a significant impact on memory, attention span, and cognitive function. A study conducted by the University of Central Florida found that a diet high in calcium and magnesium reduced stress, anxiety, and depression, and improved focus and mental clarity. You can get plenty of calcium from dairy products like yogurt, milk, and cheese, and calcium-fortified foods like orange juice.
Avoid taking calcium supplements unless recommended by your doctor, as they may cause adverse side effects. Magnesium is a mineral that many of us don’t consume enough of, and it has many health benefits like helping with anxiety, boosting focus, and even improving sleep. Like calcium, magnesium is found in many foods, including avocados, broccoli, spinach, almonds, sweet potatoes, and bananas.
Tyrosine is an amino acid that is essential for the production of dopamine and other neurotransmitters, which are responsible for focus and concentration. A study conducted by the University of Cambridge found that tyrosine supplements were effective at improving attention and reducing stress. Foods that are high in tyrosine include almonds, bananas, watermelons, yams, and soybeans.
Fish oil contains several important nutrients that help improve focus, including DHA and EPA. DHA is a fatty acid that is crucial for cognitive function, and EPA is an anti-inflammatory omega-3 fatty acid that has been shown to reduce anxiety.
A study conducted by the University of California found that a diet high in EPA and DHA reduced symptoms of anxiety and improved focus. You can get plenty of EPA and DHA from fish like salmon, herring, and sardines. A word of caution, though: be sure to choose wild-caught fish, as farmed fish contains far less EPA and DHA than wild-caught fish. Also, avoid taking fish oil supplements, as they may cause adverse side effects.
Focus on vitamins and minerals is the key to improved attention and concentration. With the right diet, you can easily get enough B vitamins, calcium, magnesium, and iron to help you stay on task throughout the day. If you’re still having trouble focusing, try taking a tyrosine supplement or eating more fish to help improve your cognitive function and ability to stay on task. With the right vitamins and minerals, you can improve your focus and concentration so that you can get more done throughout the day.