All the nutrients we ingest support our concentration, memory and general energy in some way. In addition, all vitamins and nutrients work together in a complex interplay.
In our opinion, the following seven vitamins and nutrients are best suited to improve both your concentration and memory performance
However, you will find that these concentration-enhancing agents perform many other functions. This is due to the fact that our body is not made up of separate units, but is a complex system in which everything is connected to everything else.
That is why it is not possible to optimize individual areas and functions without taking the whole body into account.
Unfortunately, there are no vitamins that immediately improve memory and concentration in a short period of time. All the products presented here need a certain amount of time, their full effect and their full potential can unfold – but they also have a long-term effect.
Your body will first use the vitamins and minerals to compensate the deficiencies of vitamins and nutrients and possibly initiate repair processes in the body.
Over time, all body functions will benefit – including, of course, your brain and associated memory and concentration.
So you shouldn’t wait for an upcoming test or exam until you start taking the supplements. It is better to start in time.
Vitamin E for your memory
Vitamin E is known for its protective effect against cardiovascular diseases. It helps prevent heart attacks and other cardiovascular diseases.
Vitamin E has an anti-oxidant effect and many studies have shown that vitamin E has a positive effect on Alzheimer’s disease and memory loss. The effect of vitamin E is based on the fact that it protects nerves and nerve cells.
The recommended dosage depends on the individual’s state of health. Healthy people need about 200 I.U., while in times of increased stress 500 I.U. are recommended.
Please note: more is not always better. Keep to the recommended dosages so that your body can work optimally.
Vitamin B12 for more energy
Actually, we don’t need large amounts of vitamin B12 at all. Just 3 µg per day is enough.
This requirement is already covered if, for example, we eat two eggs or a chicken breast every day. For this reason, vitamin B12 supplementation is normally not necessary for people who eat meat.
Vitamin B12 is needed for the production of new red blood cells, for the function and protection of our nerves and for the production of DNA. It also plays an important role in our energy metabolism.
There are no studies that prove that vitamin B12 would result in a rapid and short-term energy boost. Unfortunately, I have to disappoint you: this is simply not how it works with the intake of vitamins.
Only people who already have a very severe vitamin B12 deficiency will feel improvements relatively quickly through intramuscular injections of vitamin B12, for example by improving fatigue and tiredness.
So if you’re not suffering from a vitamin B12 deficiency, taking extra vitamin B12 is not the right way to optimize your brain performance – even if you keep hearing about it.
Omega3 fatty acids for your brain
Omega-3 fatty acids influence brain growth in unborn children, babies, children and adolescents. They also protect the heart.
Less known are the positive effects on memory, thinking, concentration and energy metabolism. Omega-3 fatty acids also help to repair damaged nerve connections.
Recent studies conducted over the past 10 years have shown that babies with high omega-3 levels perform better later in school and have less concentration problems.
There are many different types of omega-3 fatty acids, but the best known are EPA and DHA.
The recommended dosages for optimal brain function are 50 mg DHA and 90 mg EPA.
Folic acid for alertness and focus
The B vitamins are known to support the energy metabolism and thus also promote concentration and alertness.
Folic acid (like vitamin B12) is also needed for the production of red blood cells and thus indirectly helps to transport oxygen in the blood.
Even a slight deficiency of folic acid can lead to fatigue and exhaustion. Very quickly it comes then also to concentration difficulties and mood swings.
Vitamins against memory loss and dementia
If you are already suffering from memory problems, you should definitely try to supplement both omega-3 fatty acids and the anti-oxidant vitamins C and E, as well as magnesium on a daily basis.
It is also important to be mentally active on a daily basis. Be it through crossword puzzles, reading or other mental challenges.
An adequate supply of vitamins and minerals is essential for the optimal functioning of our body and brain. They guarantee a general performance and a good functioning of our thinking machine; they also optimize learning, memory and concentration.
The positive effect of vitamins and minerals on our brain is less short-term and more medium- to long-term.
A sufficient supply of the vitamins and minerals presented here is critical for a good function of your brain. If you are deficient in one or even several of these nutrients, you will sooner or later notice how your general performance and your ability to think diminish.
However, you should not expect sudden miracles from supplementing vitamins and minerals, as it often takes weeks to months to compensate for long-term deficiencies.
Once your nutrient deficiencies have been filled, however, you only need smaller amounts to prevent a new deficiency.
Fortunately, a long-term supplementation of the vitamins, minerals and fatty acids presented here is both safe and unproblematic – in contrast to other stimulants and stimulants (such as caffeine or the like), which would only further deplete your body.