How to Stay Focused: Natural Supplements for Focus and Energy (2022)

Mar 13, 2019 |

How to Stay Focused: Natural Supplements for Focus and Energy (1)


In today’s fast-paced, screen-based society, it seems more common than ever for us to feel a lack of focus in life. Adults and children alike seem to suffer from an inability to stay on task. We can’t focus at work. We can’t focus on homework. Our eyes and attention flit from one source of stimulation to the next and we struggle to concentrate on the tasks at hand.

Nutrients for Mental Focus, Concentration and Brain Power

Just about everyone would love to have an edge when it comes to boosting brain power and knowing how to stay focused. And with an aging population, the US has seen greater interest in brain-boosting nutrients than there was just two or three decades ago.

(Video) ADHD & How Anyone Can Improve Their Focus | Huberman Lab Podcast #37

Truth is that certain vitamins, herbs and nutrients may help provide natural and powerful support for the nervous system under fire. Whether you seek greater focus and concentration, a memory boost, or just want to feel like you’re thinking at max capacity, it may pay to try “brain pills” or brain supplements. However, before trying supplements such as ProMind Complex, make sure you read the ProMind Complex Reviews by users first so you get a better understanding of what the supplement will do and if there will be any side effects.

How to Stay Focused: Natural Supplements for Focus and Energy (2)

The 15 Best Supplements for Mental Health

Which brain supplements and natural therapies really help with memory, concentration and focus? These 15 nutrients aren’t magical, but they may help you answer the question, How can I stay focused?

  1. Ginkgo Biloba. The ginkgo tree is one of the oldest plant species alive, and its unique leaf is well-known worldwide for its fan shape and its health benefits. Several studies have examined ginkgo in conjunction with age-related mental decline, and it does help. Ginkgo appears to help thin the blood and may improve blood and oxygen flow to the brain, offering a brain boost. Studies have found that ginkgo can help with attention and memory. Note: Don’t take ginkgo if you use aspirin or prescription blood thinners.
  2. Rhodiola rosea is an adaptogenic herb traditionally used to help improve stamina and reduce fatigue. It may also help with stress, and improve mental clarity and performance. As such is it highly regarded as a supplement for energy and focus. One study showed that rhodiola may help lower the symptoms of mild to moderate depression.
  3. Bacopa has been used in Ayurvedic medicine for several health issues. Studies show that bacopa helps enhance memory and may boost mood. This herbal extract may also help support cognitive function and help lower depression and anxiety in older adults. It may even help protect the body against cognitive decline associated with age.
  4. Huperzine A has been studied for potential use with memory and has been shown to improve cognitive function. It is popular in China, where its mother plant, a moss, grows. Studies there show its effectiveness in improving memory and learning. Huperzine A appears to slow the breakdown of acetylcholine, an important neurotransmitter. This brain chemical carries messages across spaces between nerve cells. When you can keep more acetylcholine in the brain, memory may improve.
  5. DMAE (2-dimethylaminoethanol) is thought to alter acetylcholine levels in the brain. Dr Ray Sahelian supports the use of this nutrient.”Most people will notice within an hour or two of taking it that they’re thinking faster and sharper and that they have better focus,” he says.
  6. Omega-3 Fatty Acids provide the body with DHA and EPA, vital building blocks of brain cells. Studies show that consuming plenty of DHA improves learning. Additionally, a 2013 study showed that omega-3s may help fight age-related impairments in brain function, and a 2015 study showed that these fatty acids help with inattention in children.
  7. L-theanine is a natural compound in tea that helps with attention, alertness, concentration and the ability to stay calm. It boosts levels of dopamine, serotonin and GABA-neurotransmitters that support memory, mood and learning. It works synergistically with caffeine to foster accuracy and speed on mental tasks and helps people overcome distractions. L-theanine may be one of the best focus supplements.
  8. Tryptophan– an amino acid found naturally in turkey and other foods – helps in the formation of serotonin, a brain chemical that supports mood. Low levels of tryptophan have been linked to lower mood and memory levels. Studies show that larger levels of tryptophan can help with memory and concentration. It may also help as a natural remedy for ADHD and help support a person dealing with occasional depression and anxiety.
  9. Vinpocetine is commonly used by Europeans as a brain booster. It may help build circulation and balance neurotransmitter levels. This substance supports memory (short-and long-term), concentration and attention levels and may support cognition. Ask your primary care physician before you take this brain pill.
  10. Acetyl-l-carnitine is a variant of the amino acid carnitine found in many protein-rich foods. It helps produce the neurotransmitter acetylcholine, which means it can help with things like focus, memory, alertness and mental clarity. Author and M.D. Ray Sahelian says that with this nutrient, “You can concentrate better and get things done faster.” A study found that it helped those with mild memory impairment perform mental tasks. Put this one on your list of supplements for energy and focus.
  11. Lion’s Mane is a type of mushroom used in Traditional Chinese Medicine. It appears to increase levels of nerve growth factor (NGF), which is needed for the health and survival of neurons. Limited studies show that this nutrient may help support mood and quell depression.
  12. Citicoline is found naturally in the brain. As a supplement it can be used by people with memory loss, ADHD and head injuries. It has been studied for its effectiveness in improving cognitive impairment and for memory and recall in healthy elderly persons. This nutrient seems to improve circulation to the brain and may help the brain recover. It has also been found to improve attention in adolescents, making it a “natural focus pill.”
  13. Tyrosine is an amino acid used in the production of vital brain chemicals that help control mood, including dopamine and norepinephrine. A lack of dopamine is linked to higher levels of apathy, depression and an inability to concentrate. Tyrosine may also help prevent cognitive decline during stress. High-tyrosine foods include things like eggs, beef, turkey and Swiss cheese.
  14. B Vitamins are the best brain vitamins. They work in harmony to support the nervous system and offer help to the brain. Vitamin B12 is vital to the building and maintenance of protective nerve sheaths. Count B12 among your vitamins for focus.
  15. Other Natural Remedies for Concentration. Try the following nutrients for focus: flaxseed, turmeric, green tea and rosemary.

Essential Oils for Focus

In addition to brain supplements, many essential oils can support improved concentration or focus, including Lavender, Peppermint, Lemon, Cypress, Cedarwood, Rosemary and Patchouli. Find the aroma that works for you.

(Video) Supplements I Take for Focus, Energy, and Peak Performance

Nature’s Sunshine Products for Focus, Brain Health and Energy

  • Mind-Max® contains magnesium l-threonate (supports neural synapses and easily crosses the blood–brain barrier) plus gotu kola, Bacopa monnieraand ginkgo. These herbs are well-known to benefit circulation and brain health. Mind-Max supports brain function, memory and concentration.
  • Brain-Protex with Huperzine A features ginkgo, lecithin complex and huperzine A to support brain health and facilitate circulation to and within the brain. It may also help slow the breakdown of acetylcholine.
  • Focus Attention provides powerful nutrients for quiet, balanced mental activity, including:
    • l-glutamine (supports healthy brain activity and mental ability)
    • DMAE (for memory and learning)
    • ginkgo (known for its support of brain and circulatory health)
    • lemon balm leaves (soothe nervous system)
    • grape seed extract (helps neutralize brain-damaging free radicals)
    • This focus supplement is available in bulk powder (also includes bacopa, eleuthero and B vitamins) or in capsules.
  • AnxiousLess™ combines Sceletium tortuosum with l-theanine, thiamin, magnesium and zinc to help ease occasional anxiousness without drowsiness and promote confidence, mood and energy levels.
  • Super Omega-3 EPA provides DHA and EPA, two essential fatty acids that support brain and cardiovascular health.
  • REFUGE Calming Essential Oil blend. Find your quiet place with this blend of lavender, orange, cedar, ylang ylang, blue tansy and vanilla.Diffuse REFUGE and create your personal calming effect.

Frequently Asked Questions

Why can’t I focus?

If you find it difficult to concentrate and feel easily distracted, you may have a dopamine deficiency. The brain chemical dopamine affects our drive and focus. It steers motivation, attention span and the ability to feel pleasure. People with lower dopamine levels tend to experience apathy, moodiness, fatigue, low motivation, lack of focus/concentration and insomnia. Stimulants like caffeine and sugar temporarily increase dopamine levels but they disrupt the natural processes and result in lower levels of dopamine over time.

How can I increase dopamine levels?

How to Stay Focused: Natural Supplements for Focus and Energy (3)

Do these three things and change your life:

  1. Get plenty of sleep.
  2. Exercise regularly.
  3. Add certain foods to the diet, including almonds, bananas, eggs, fish, chicken and avocados.

What are other natural ways to increase focus?

How to Stay Focused: Natural Supplements for Focus and Energy (4)

Slow things down. Learn to meditate, practice mindfulness or take up tai chi. A 20-minute meditation session can help improve attention and lower anxiety, anger and depression! Moreover, some people also find that using marijuana can help them to relax and unwind. Marijuana has been widely used as mood booster for some time now and therefore there are more ways to introduce cannabis products into your mental health toolkit than ever before. For example, if you are an expert on germinating marijuana seeds, you might look into growing your own plants. Obviously this isn’t for everyone, but it is possible to purchase marijuana online if you don’t wish to grow your own. You might want to do some research into the different types of shatters. Shatters, such as these osuka extracts are a type of marijuana extract. They are created by extracting essential oils from the marijuana plant, which contains cannabinoids, terpenes, and other chemical compounds. It is these extracts that are thought to have a positive impact on the mind and body.

(Video) Best Supplements For Focus And Attention Issues!

What’s a nootropic?

Nootropics are “smart drugs” marketed to enhance mood and offer a smarter, faster brain. Ritalin and Adderall are common examples of pharmaceutical nootropics. Natural nootropics may do the same thing on a smaller scale and at a much lower risk. Ginkgo, l-theanine, bacopa and rhodiola may be among the best nootropics (natural).

What else helps with memory and clear thinking?

Perhaps the number one key to maintaining memory and clarity of thought is sleep. Dr. Sahelian believes that people who suffer sleep deprivation won’t benefit from brain-boosting supplements.


(Video) 7 Simple Ways to Enhance Your Focus Naturally



What is the best natural supplement for focus? ›

Top Supplements for Improved Focus
  1. Resveratrol. Resveratrol belongs to a group of compounds called polyphenols. ...
  2. Phosphatidylserine. Studies have shown that those taking up to 400 mg of phosphatidylserine daily had improved memory and thinking ability. ...
  3. Ginkgo Biloba. ...
  4. Rhodiola Rosea. ...
  5. Bacopa Monnieri. ...
  6. Maca Root. ...
  7. L-theanine. ...
  8. MCT.

Is there a supplement that helps you focus? ›

Ginkgo Biloba. This herbal supplement is growing as a popular choice. The supplement helps to increase the blood flow to the brain, and it helps to improve brain functions such as focus and memory.

How can I increase my focus naturally? ›

There's no one answer for how to improve focus, but the following tips can help.
  1. Eliminate distractions. ...
  2. Reduce multitasking. ...
  3. Practice mindfulness and meditation. ...
  4. Get more sleep. ...
  5. Choose to focus on the moment. ...
  6. Take a short break. ...
  7. Connect with nature. ...
  8. Train your brain.
Feb 3, 2021

How can I increase my energy and focus? ›

Here are nine tips:
  1. Control stress.
  2. Lighten your load.
  3. Exercise.
  4. Avoid smoking.
  5. Restrict your sleep.
  6. Eat for energy.
  7. Use caffeine to your advantage.
  8. Limit alcohol.

What herb helps with focus? ›

The 10 Best Herbs to Boost Energy and Focus
  • Ginseng. Ginseng is a popular herbal supplement, well known for its energy-boosting properties. ...
  • Sage. Research shows that sage (Salvia) may have impressive cognitive-enhancing effects in adults. ...
  • Guarana. ...
  • Bacopa monnieri. ...
  • Peppermint. ...
  • Rosemary. ...
  • Rhodiola rosea. ...
  • Ashwagandha.
Oct 5, 2020

Which supplement is best for brain? ›

B vitamins like B6, B12, and B9 (folic acid) all play a role in brain health.

What is the best vitamin for tiredness? ›

The 5 Best Vitamins for Energy & Tiredness
  • Vitamin B1 (Thiamin) ...
  • Vitamin B2 (Riboflavin) ...
  • Vitamin B3 (Niacin) ...
  • Vitamin B5 (Pantothenic acid) ...
  • Vitamin B6 (Pyridoxine)

What is the best supplement for brain fog? ›

The top 10 vitamins for clearing brain fog
  1. Vitamin C. Vitamin C is well-known for its role in immune health, but it also helps with a variety of other bodily processes, including brain health. ...
  2. B complex vitamins. ...
  3. Magnesium. ...
  4. L-theanine. ...
  5. Vitamin D. ...
  6. Omega-3 fatty acids. ...
  7. Vitamin E. ...
  8. Soy lecithin.
Apr 7, 2022

Which fruit is good for brain? ›

Fruits. Certain fruits such as oranges, bell peppers, guava, kiwi, tomatoes, and strawberries, contain high amounts of vitamin C. Vitamin C helps prevent brain cells from becoming damaged and supports overall brain health.

How can I sharpen my memory? ›

  1. Include physical activity in your daily routine. Physical activity increases blood flow to your whole body, including your brain. ...
  2. Stay mentally active. ...
  3. Socialize regularly. ...
  4. Get organized. ...
  5. Sleep well. ...
  6. Eat a healthy diet. ...
  7. Manage chronic conditions.

How do I reset my brain to focus? ›

If you want to reset your brain without disrupting your daily schedule, use the 5:5 rule: break your day into five sprints of deep work and take a five-minute brain break between every session. That means no brain activity for five minutes before you start the subsequent focused work. It's that simple.

How can I sharpen my focus? ›

Feeling Foggy? 10 Ways to Sharpen Your Mental Focus
  1. Play memory games. ...
  2. Exercise! ...
  3. Find natural energy boosters. ...
  4. Take time to unwind. ...
  5. Turn on uplifting music. ...
  6. Take breaks. ...
  7. Use essential oils. ...
  8. Practice focusing for long periods.
Mar 23, 2014

What causes lack of focus and concentration? ›

Declining focus also could result from lifestyle issues that should be addressed, such as stress, fatigue, poor sleep, dehydration, an unhealthy diet, or sedentary behavior. For regular age-related decline in executive function, you can take steps to improve your ability to concentrate.

How do I recharge my mental energy? ›

Recharge mentally
  1. Make a list of your accomplishments. ...
  2. Let go of past mistakes. ...
  3. Do something fun. ...
  4. Take breaks from things and people that bring you down. ...
  5. Spend time with close friends and family. ...
  6. Meditate or pray. ...
  7. Avoid multitasking. ...
  8. Take a break from technology.
Oct 26, 2018

How can you make your brain feel fresh and full of energy? ›

Many people feel tired and lack the energy needed to function at their best throughout the day. However, drinking enough water, following a balanced diet, getting enough sleep and exercise, and being sociable can benefit both your energy levels and your overall health.

What nutrients give you the most energy? ›

Grains — along with fruits, vegetables, and dairy — contain carbohydrates, the body's main source of energy.

How can I increase my brain power in 7 minutes? ›

7 Natural Ways To Boost Your Brain Power & Sharpen Your Mind
  1. Practice meditation to decrease stress. ...
  2. Take up cognitive training exercises. ...
  3. Exercise your body—for your brain. ...
  4. Practice deep listening. ...
  5. Ditch the sugar. ...
  6. Nourish your brain with antioxidants. ...
  7. Sleep on it.
Feb 20, 2020

Does Ashwagandha give you energy? ›

Ashwagandha (Withania somnifera) is one of the most popular herbs used in Ayurvedic Medicine. It is known as an energy booster, and many prefer it to drinking coffee, because it doesn't give you the jitters, interfere with sleep, and is not addictive.

What vitamin helps with focus and memory? ›

Getting enough vitamin B12 may give you more energy, improve memory, and make learning new things easier.

What is good for memory? ›

Get adequate omega-3 fatty acids.

Essential for good brain health, omega-3 fatty acids, docosahexaenoic acid, or DHA, in particular, may help improve memory. Seafood, algae and fatty fish — including salmon, bluefin tuna, sardines and herring — are some of the best sources of the omega-3 fatty acid, DHA.

How can you get B12 naturally? ›

Sources of Vitamin B12. Vitamin B12 is naturally present in foods of animal origin, including fish, meat, poultry, eggs, and dairy products [5]. In addition, fortified breakfast cereals and fortified nutritional yeasts are readily available sources of vitamin B12 that have high bioavailability [12,13].

Why am I always tired and have no energy? ›

You may be too exhausted even to manage your daily affairs. In most cases, there's a reason for the fatigue. It might be allergic rhinitis, anemia, depression, fibromyalgia, chronic kidney disease, liver disease, lung disease (COPD), a bacterial or viral infection, or some other health condition.

What can I drink to have energy? ›

Energy drinks that contain ingredients like green tea, coffee, and guarana can help provide a quick boost of energy when you're feeling fatigued. Sipping on an energy drink can help you feel more alert and may even improve your mood ( 4 ).

What supplement should not be taken together? ›

Large doses of minerals can compete with each other to be absorbed. Don't use calcium, zinc, or magnesium supplements at the same time. Also, these three minerals are easier on your tummy when you take them with food, so if your doctor recommends them, have them at different meals or snacks.

What supplements help with mental fatigue? ›

When it comes to brain cell communication and neurotransmitters, your body needs vitamin B3 and vitamin B6. And vitamin B9 reduces mental fatigue and exhaustion.

What causes lack of mental clarity? ›

Brain fog is characterized by confusion, forgetfulness, and a lack of focus and mental clarity. This can be caused by overworking, lack of sleep, stress, and spending too much time on the computer.

What you should be eating everyday? ›

Including lean protein, vegetables, and nuts in the diet every day can help people stay healthy and prevent certain chronic conditions. Some plant foods, such as cruciferous vegetables and berries, contain particularly beneficial compounds, including polyphenols and glucosinolates.

Which fruit is good for eyes? ›

Look to Fruits and Vegetables for Good Eye Health
Foods Rich in Antioxidants for Eye HealthAntioxidants Related to Eye Health
Red berries, kiwi, red and green bell peppers, tomatoes, broccoli, spinach, and juices made from guava, grapefruit, and orange.Vitamin C (ascorbic acid)
5 more rows

How do you stay mentally active? ›

Mental stimulation
  1. enjoy a daily puzzle or the crossword.
  2. opt for mental arithmetic rather than use the calculator.
  3. read more – perhaps by joining or starting a book club.
  4. play mind-stretching games, like bingo, bridge, chess or computer games.
  5. stay socially active – join a local choir or gardening club.

What can you take for forgetfulness? ›

Are there any FDA-approved treatments for memory loss?
  • Donepezil (Aricept)
  • Memantine (Namenda)
  • Namzaric.
  • Rivastigmine (Exelon)
  • Galantamine (Razadyne)
May 18, 2021

Why do I forget things so fast? ›

Forgetfulness can arise from stress, depression, lack of sleep or thyroid problems. Other causes include side effects from certain medicines, an unhealthy diet or not having enough fluids in your body (dehydration). Taking care of these underlying causes may help resolve your memory problems.

How can I make my mind sharp and intelligent? ›

Many people have jobs that keep them mentally active. Pursuing a hobby, learning a new skill, volunteering or mentoring are additional ways to keep your mind sharp. The more senses you use in learning something, the more of your brain that will be involved in retaining the memory.

How can I use 100% of my brain? ›

With that in mind, here are seven simple methods to boost your brain capacity and improve intelligence.
  1. Meditate. ...
  2. Regularly exercise. ...
  3. Write. ...
  4. Listen to some Mozart. ...
  5. Laugh. ...
  6. A healthy diet. ...
  7. Get plenty of sleep.
Feb 26, 2015

What are the 3 types of attention? ›

There are four different types of attention: selective, or a focus on one thing at a time; divided, or a focus on two events at once; sustained, or a focus for a long period of time; and executive, or a focus on completing steps to achieve a goal.

How do you focus on a routine? ›

How to create a focus routine
  1. Set an alarm 10 minutes prior to your focus time. This helps to signal your upcoming session and gives you time to prepare. ...
  2. Create (and perform) your preparation routine. ...
  3. Set a timer. ...
  4. Eliminate distractions. ...
  5. Set an intent. ...
  6. Work with dedication and mindfulness.

Why do I struggle with concentration? ›

This may occur due to factors such as stress, ADHD, or fatigue. If you have trouble focusing when reading, meet with your healthcare provider for a proper diagnosis and treatment. Imbalances in certain hormones—including testosterone, estrogen, and thyroid hormones—can contribute to trouble focusing.

What does it mean when I can't focus on anything? ›

Why can't I concentrate and focus? Loss of focus can happen for many reasons. They include mental and physical health problems, stress, the use of some medications, and a lack of sleep or and inadequate diet.

What illness causes lack of concentration? ›

Concentration difficulties can be caused by medical, cognitive or psychological problems or may be related to sleep disorders or medications, alcohol or drugs. Psychological conditions that can interfere with concentration include anxiety, depression, bipolar disorder, emotional trauma, and stress.

How can I focus without drugs? ›

5 Simple Ways to Boost Your Focus
  1. Nutritional Intervention. Nutritional intervention can be especially helpful to this part of the brain. ...
  2. Listen to Classical Music. One controlled study found that listening to Mozart was helpful for children with ADD. ...
  3. Meditation. ...
  4. Focus on what you love. ...
  5. Stay organized.
Oct 7, 2017

Which vitamins are good for ADHD? ›

Finally, supplementing vitamins B and C can also help alleviate ADD and ADHD symptoms. Vitamin C, like zinc, iron, and magnesium, is used to produce neurotransmitters like dopamine. Additionally, vitamin B deficiency is linked to irritability and fatigue in children.

What vitamins help with brain fog? ›

The top 10 vitamins for clearing brain fog
  • Vitamin C. Vitamin C is well-known for its role in immune health, but it also helps with a variety of other bodily processes, including brain health. ...
  • B complex vitamins. ...
  • Magnesium. ...
  • L-theanine. ...
  • Vitamin D. ...
  • Omega-3 fatty acids. ...
  • Vitamin E. ...
  • Soy lecithin.
Apr 7, 2022

What is the best medicine for focus? ›

Prescription smart drugs, such as Adderall and Ritalin, have the strongest and most significant effects on memory and attention. Synthetic nootropic supplements like Noopept and piracetam are widely available, but research on their effectiveness in healthy adults is lacking.

What causes lack of focus and concentration? ›

Declining focus also could result from lifestyle issues that should be addressed, such as stress, fatigue, poor sleep, dehydration, an unhealthy diet, or sedentary behavior. For regular age-related decline in executive function, you can take steps to improve your ability to concentrate.

What to drink to focus on studying? ›

15 Brain-Boosting Juices and Beverages
  • Coffee. Coffee is probably the most widely consumed nootropic beverage. ...
  • Green tea. Green tea's caffeine content is much lower than coffee's. ...
  • Kombucha. ...
  • Orange juice. ...
  • Blueberry juice. ...
  • Green juices and smoothies. ...
  • Turmeric lattes. ...
  • Adaptogen lattes.
Oct 1, 2020

What deficiency causes ADHD? ›

Attention-Deficit / Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder, characterized by varying severity in attention deficit and hyperactivity. Studies have shown deficiencies in the serum level of magnesium and vitamin D in people with ADHD.

What is a natural supplement for ADHD? ›

ADHD Supplement: Omega-3 Fatty Acids

Usually given in the form of fish oil, omega-3s are probably the best-researched supplement for ADHD. Numerous studies, including two meta-analyses, have found benefit in the area of hyperactivity, attention, or impulsivity.

Which magnesium is best for ADHD? ›

Magnesium L-threonate comes in a kid-friendly powder and may have brain benefits that can help with ADHD,” says Dr. Patterson.

What supplements help with mental fatigue? ›

When it comes to brain cell communication and neurotransmitters, your body needs vitamin B3 and vitamin B6. And vitamin B9 reduces mental fatigue and exhaustion.

What causes lack of mental clarity? ›

Brain fog is characterized by confusion, forgetfulness, and a lack of focus and mental clarity. This can be caused by overworking, lack of sleep, stress, and spending too much time on the computer.

Which supplement is best for brain? ›

B vitamins like B6, B12, and B9 (folic acid) all play a role in brain health.


1. Focus Toolkit: Tools to Improve Your Focus & Concentration | Huberman Lab Podcast #88
(Andrew Huberman)
2. 5 Brain-Boosting Nootropic Supplements | Doug Kalman Ph.D.
3. Dr. Oz's Energy-Boosting Secrets
(Christina Leano)
5. How supplements can help you focus and concentrate.
(Nutrition World)
6. How to Focus with ADHD [Natural Treatment & My ADD Cured? | Adult Attention Deficit Disorder]
(Future Point. // Luis Angel)

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