What is a good dietary supplement for concentration?
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There's a plethora of brain supplements available online. But how can you navigate them all and choose the right products? It's essential to understand that every individual is unique, and what works for one may not work for another. Furthermore, the quality of information available online varies, and it's crucial to remain vigilant against unverified advice.
After reviewing the available scientific data, we have identified several dietary supplements whose effectiveness on concentration and cognitive functions is supported by research.
1. Lion's Mane (Hericium erinaceus) – 1000 mg (30% polysaccharides)
Lion's Mane is a medicinal mushroom known for its neuroprotective effects. Studies have shown that it can improve memory and cognitive function in healthy adults[1].
2. Citicoline – 250 mg
Citicoline is a precursor to choline, essential for the synthesis of acetylcholine, a neurotransmitter involved in memory and attention. One study showed that citicoline supplementation for 12 weeks improved overall memory performance in older adults[2].
3. L-Theanine – 200 mg
Naturally occurring in green tea, L-theanine promotes relaxation without inducing drowsiness. Research has indicated that L-theanine may improve attention and working memory[3].
4. Ginkgo Biloba – 120 mg (20% flavones / 5% terpenes)
Ginkgo Biloba is used to improve cerebral blood circulation. One study showed that standardized Ginkgo Biloba extract could stabilize or slow cognitive decline in patients with cognitive impairment[4].
5. Rhodiola Rosea – 180 mg (3% rosavins / 1% salidrosides)
Rhodiola Rosea is an adaptogenic herb that helps manage stress and improve mental performance. One study found that supplementing with Rhodiola Rosea could improve mental speed and focus[5].
6. Bacopa Monnieri – 200 mg (50% bacosides)
Bacopa Monnieri is used to improve memory and cognitive function. One study showed that supplementation for 12 weeks improved information processing speed and memory consolidation[6].
7. Vitamins B6 – 2 mg, B9 – 500 µg, B12 – 500 µg
Vitamins B6, B9 (folate), and B12 play crucial roles in cognitive function. Adequate intakes of these vitamins are associated with better cognitive performance in older adults[7].
Synergy of supplements
Maximum effectiveness is achieved when these supplements are taken together. Lion's Mane stimulates neurogenesis, citicoline supports neuronal transmission, L-theanine promotes relaxation, Ginkgo Biloba improves cerebral blood circulation, Rhodiola Rosea helps manage stress, Bacopa Monnieri improves memory, and B vitamins support brain function. By combining these elements, you optimize your cognitive performance every day.
Creatine Monohydrate – Coming Soon
In a future article, we will discuss creatine monohydrate, whose effects on cognition are also interesting.