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Concentration and Cognition

In terms of nutritional therapy, there are many measures we can take to support our brain health, cognition and concentration. The approach is to feed the brain with the necessary fats, reduce inflammation and use natures brain boosting ingredients.

What can be done to naturally support concentration and cognition?


To naturally support concentration and cognition, focus on regular exercise, a healthy diet, sufficient sleep, stress management, mental stimulation, hydration, and minimising distractions. These strategies can potentially enhance brain function and improve overall cognitive abilities.


Supplements suggestions to help improve concentration and cognition


Fish oil

Fish oil supplements are a rich source of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), two types of omega-3 fatty acids. These fatty acids possess many health benefits, including supporting brain health [i]. DHA plays a vital role in maintaining the structure and function of your brain [ii] [iii]. EPA has been associated with benefits such as improved mood, which can, in turn, enhance concentration and productivity [iv]. Also ensure you get the recommended amount of omega-3 fatty acids is by eating two portions of oily fish per week. This includes salmon, mackerel, herring and sardines.

Phosphatidylserine

Phosphatidylserine supplements could improve your thinking skills and memory. It is commonly used by students preparing for exams. Phosphatidylserine is found in your brain, and is a type of fat compound called a phospholipid. Phosphatidylserine supplements could preserve brain health [v] [vi].

Resveratrol

Resveratrol is an antioxidant that occurs naturally in the skin of purple and red fruits like grapes, raspberries and blueberries. It’s also found in red wine, chocolate and peanuts. However, it is difficult to obtain high amounts from food, therefore supplementing is recommended.

Resveratrol supplementation could prevent the deterioration of the hippocampus, an important part of the brain associated with memory [viii]. Animal studies have also shown that resveratrol can improve memory and brain function and may slow brain ageing [ix] [x]. Results from a study on a small group of healthy older adults showed that taking 200 mg of resveratrol per day for 26 weeks improved memory.

Acetyl-L-carnitine

Acetyl-L-carnitine is an amino acid produced naturally in your body. It plays an important role in your metabolism and in energy production. It has been shown to improve memory and alertness [xi]. Studies show this supplement may also help to prevent age-related decline in brain function [xii]

Ginkgo Biloba

Ginkgo Biloba is a very popular supplement for boosting brain power. It is derived from the Ginkgo biloba tree. It works to increase blood flow to the brain in order to improve brain functions like focus and memory[xiii]. It can help reduce age-related decline in brain function [xiv], and improve memory and thinking skills [xv].

Bacopa Monnieri

Bacopa Monnieri originates from traditional medicine practices like Ayurveda for improving brain function. Studies have shown to improve thinking skills and memory, both in healthy adults and in elderly people suffering from a decline in brain function [xvi] [xvii]. Repeated use of Bacopa Monnieri has been shown to be most effective.

Rhodiola Rosea

Rhodiola rosea, is often used in Chinese medicine to promote well-being and healthy brain function. It is said to work reducing stress-induced fatigue [xviii] [xix].

S-Adenosyl Methionine

S-Adenosyl methionine, involved in reactions throughout the body, most SAM is produced and consumed in the liver, where it breaks down important compounds like proteins, fats and hormones. It has shown promise in reducing the decline in brain function seen in people who have depression [xx].


Diet and concentration/ cognition


Cinnamon

Cinnamon has impressive effects on the brain and neurological function [xxi]. Animal studies such as one in Mice fed cinnamon showed memory and switched from being poor learners to good learners [xxii].

Dark Chocolate

Polyphenols improve blood flow to your brain and brain function [xxiii].

Blueberries

Blueberries and other deeply colored berries deliver anthocyanins, a group of plant compounds with potent anti-inflammatory and antioxidant effects [xxiv] [xxv]. According to one review of 11 studies, blueberries could help improve memory and certain cognitive processes in children and older adults [xxvi].

Turmeric / Curcumin

Curcumin, the active ingredient in turmeric, has been shown to cross the blood-brain barrier, meaning it can benefit neurons in the brain[xxvii]. Read more about turmeric here.

Broccoli

Broccoli is packed with powerful plant compounds, including antioxidants, which may help protect the brain against damage ad increase brain function [xxviii] [xxix].

Pumpkin seeds

Pumpkin seeds are an excellent source of magnesium, iron, zinc, and copper, each of these nutrients is important for brain health[xxx]

Eggs

Eggs are a good source of several nutrients tied to brain health, including vitamins B6 and B12, folate, and choline. Choline is an important micronutrient that your body uses to create acetylcholine, a neurotransmitter that helps regulate mood and memory [xxxi].They also contain vitamin B12, which is vital for the immune system.

Green tea

Green tea contains L-theanine, an amino acid that can cross the blood-brain barrier and increase the activity of the neurotransmitter GABA, which helps reduce anxiety [xxxii]. Green tea in general has been found to improve alertness, performance, memory, and focus [xxxiii]

For more information about Nutritional Therapy for brain health please click here.

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Disclaimer

Please note that the information contained within this website does not and should not replace medical advice, and is not intended to treat or diagnose. We always recommend you consult with your doctor. Our Nutritional Therapy team is highly trained and we offer one to one Nutritional Therapy Consultations, which are designed to be complementary to any medical treatment from a functional medicine approach, as well as offering a preventative & optimal health focus.