Supplements for Brain Health & Focus
Whether it’s inability to focus, a sense of fogginess in thinking, or overall mental fatigue due to strain the pandemic has especially brought on, here are a few herbal supplements and vitamins that can ease some of the stress.
As always, these remedies are not meant to be diagnostic or curative; when the cause of stress is systematic such as job stress or symptomatic of oppression, a pill is not going to solve the issue. This is in the double-hope that as your body adapts better to facing stressors in your life, those stressors will also eventually ease away into better conditions.
Nootropics
Nootropics, otherwise called cognitive enhancers, are a class of supplements that are deemed to improve brain function. They are especially targeted to aid in executive function, memory, alertness, and even motivation. Each nootropic has its own unique goal; some like fish oil act like a lubricant for the brain to perform optimally while others like holy basil help the brain adapt to stressors so it can function well still amidst it. Even caffeine is considered a nootropic.
Caffeine
Caffeine is the most-confused psychoactive nootropic in the world. It works by stimulating the brain and the central nervous system to increase ability to focus. Coffee specifically has even been touted to have protective properties against Alzheimer’s Disease and generalised dementia. However, it does have its drawbacks such as the caffeine crash that eventually follows as well as the potential detrimental effects with increased caffeine on heart health, potentially affect cholesterol levels, and heart rhythm. I recommend lower doses of caffeine with a smoother energy spike with matcha green tea. Opt for ceremonial grade, such as this one or this matcha turmeric favourite for an added anti-inflammatory effect.
L-theanine
L-theanine is a naturally occurring amino acid found in green tea that provides a sense of calm with the jolt of caffeine, unlike coffee. Several studies have shown that a dose of 200 mg of L-theanine provides anxiety relief without a sense of drowsiness. Even 50 mg of it—the amount found in a cup of tea—increases alpha-waves in the brain, which are linked to creativity. Drink the teas linked above or take an L-theanine supplement if you want to avoid caffeine (although do note that it is more effective when taken with caffeine). I recommend this one, which is discounted even more if you use the code “QRN510” at checkout.
Creatine
Creatine is also an amino acid that the body uses to make protein. Although it’s commonly known as a bodybuilder’s supplement for muscle growth, it’s also beneficial for brain health. This is because, once consumed, creatine enters the brain where it binds with phosphate to create a molecule to quickly fuel its cells. As a result, energy availability and subsequently short term memory and reasoning increase. Research suggests 5 grams of creatine per day and this is my recommended brand. Again, you can use the same code—QRN510—at checkout for an additional discount.
Bacopa
Revered in both Traditional Chinese Medicine (TCM) and Ayurvedic Medicine, Bacopa is a plant that enhances brain function such as improving memory and focus. I recommend using this tincture in a big bottle of water throughout the day.
Fish oil
Omega-3 fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), found in fish oil promote healthy brain cells and neural connexions. DHA impacts the brain’s signaling systems, neurotransmitters, memory, learning, and focus. Although it’s ideal to consume it in whole food form through sustainable raised fish, purified fish oils are also a great option. I recommend this one and, for those who are vegetarian or vegan, this one is also a comparable option. You can use the same code as above—QRN510—for a discount at checkout.
Be mindful, however, if you have any heart or blood issues as too much omega-3 can have a blood-thinning effect. As with any recommendation here, please consult your primary care provider before beginning any regimen.
Ashwagandha
Ashwagandha is an adaptogenic plant that aids the body in adapting and improving its reactions to stress over time. It can even out cortisol levels—the “fight-or-flight” hormone—that can rise due to chronic stress. Increased cortisol levels can also lead to high blood sugar and increased abdominal fat storage. Ashwagandha has also been studied to lower blood sugar, further combatting the effects of cortisol increase. I recommend this tincture in water throughout the day.
Cannabidiol
CBD is a non-psychoactive—does not induce a high—phytocannabinoid that provides a calming effect to help the brain function at its best, without the detriments of stress. It can do this by regulating the sleep-wake cycle—even for insomnia— and improving mood as well as energy levels. I have seen benefits from this daily CBD capsule that blends other ingredients below for an added anti-inflammatory effect:
Black Pepper Berry Oil: Natural source of the bioactive compound piperine, which has been shown to support bioavailability of ingredients within formulations, helping to make certain herbs more easily absorbed by the body
Turmeric Oil: Contains curcuminoids, which offer potent antioxidant benefits, and are more easily absorbed when combined with piperine
Clove Bud Oil: A natural source of phenolic compounds including eugenol, an antioxidant that is well known for its characteristic pleasant aroma
I also enjoy this blend, which mixes the above-mentioned ashwagandha with two other traditional medicine nootropic ingredients rhodiola and ginkgo biloba for a brain-specific powder that can be mixed into any drink.
A final note: Be mindful of over-the-counter and prescription medications that can impair brain function. It has been found that common antacids like Prilosec and Nexium as well as pain-relieving NSAIDS like Ibuprofen and Naproxen can cause mitochondrial dysfunction, thereby affecting nerve cells. These antacids are called proton pump inhibitors (PPIs) and work by preventing stomach acid from being made. Long-term use of these medications may result in up to a 44 percent increased risk of dementia.
This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. To the extent that this article features the advice of physicians or medical practitioners, the views expressed are the views of the cited expert and do not necessarily represent the views of goop.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
About the Author
Almila Kakinc is the Founder, Editor-in-Chief of The Thirlby. She is also the author of the book The Thirlby: A Field Guide to a Vibrant Mind, Body, & Soul. She is currently pursuing her Master’s in Nursing as a Dean’s Scholar at JohnS Hopkins University. Her background is in Anthropology & Literature, which she has further enriched through her Integrative Health Practitioner training at Duke University. She lives in the Washington, D.C. Metro Area, where she regularly contributes to various publications. She is a member of Democratic Socialists of America and urges others to join the movement.
