We all know that certain things affect your concentration levels. How engaging your task is, how much sleep you’ve had, whether you’ve anything else going on in your life drawing your focus… but did you also know that there are lots of vitamins that can boost your brain’s staying power and concentration?
Here are the details because, although getting slower and more tired as you age may be expected, it is worth considering vital nutrients that specifically benefit your mind.
DHA & Omega 3
DHA is an omega-3 fatty acid that forms one of the core structural components of the brain. It is also present in the eyes and nerve tissues. This nutrient is often lacking from a person’s diet as it is found in oily fish, seafood and algae.
B vitamins are brilliant for your mental concentration. Vitamins B1 (thiamine), B3 (niacin), B5 (pantothenic acid) and B9 (folate) all contribute to normal psychological function and mental performance and reduce fatigue and tiredness.
Folate and folic acid
Natural folate can be found in spinach, beans and dairy and the synthetic form of the vitamin (folic acid) can be found added to foods like flour and cereal.
Carbs and Proteins
If you have a lack of either food or water then that will cause you concentration issues. It’s therefore so important to get your diet right. Carbohydrates are turned into glucose by your body which directly fuels your brain. They also tell your brain to produce serotonin which is a hormone responsible for regulating your apetite, mood and sleep!
If you add in protein-rich foods then this boosts the amount of tryptophan in your brain which is converted into serotonin. Protein helps us to keep our brain focused and our energy levels high, as well as keeping us full and reducing our cravings. Less hunger equals more concentration on other tasks! Simple!
Polyphenols are micronutrients that we get through foods such as dark chocolate and plant-based foods. They boost our endorphins and also our ability to concentrate. Dark chocolate also has a touch of caffeine which gives us an extra smidge of focus and energy. You can also find polyphenols in berries, grapes, red wine and green tea.