Concentration is important in many areas of life. At work, at school / university, in interpersonal relationships, in everyday matters, and even during workouts at the gym.
Not to mention special circumstances when we should not only be able to focus, but also improve our performance - for example, with an exam approaching or during mental work.
Concentration – what can problems stem from?
Concentration depends to a large extent on brain function and the condition of the nervous system. Nevertheless, to improve it, you need to take a comprehensive approach. Therefore, both prevention and typical support should be addressed. So we eliminate limiting factors and introduce solutions that will take our abilities to a higher level.
As I mentioned, the first step should be eliminating factors that affect concentration decline. These include unstable glucose and insulin levels during the day. Contrary to appearances, blood glucose has nothing to do with mental functions… But appearances can be deceptive: there is a sharp rise in blood glucose, followed by a rapid insulin release to stabilize sugar levels.
Over time, of course, cells become insensitive to insulin, and we are dealing with insulin resistance (IR), which is a short step away from type II diabetes. One of the most common symptoms of IR is a feeling of sleepiness after eating a meal rich in carbohydrates. This also affects concentration disorders and impaired thought processes.
Another issue is plain exhaustion… We often set ourselves the goal of completing all planned tasks, regardless of our capabilities, pushing the body to the limits of both mental and physical endurance.
Often this is accompanied by staying up late and not getting enough sleep. Insufficient quantity and quality of sleep means poor psycho-physical recovery. Together with a poor, highly processed diet, this is a mix that wreaks havoc in the body and lowers mental functions, including the ability to focus.
Inflammation is another element that affects mental performance and concentration. It is worth mentioning that the previously mentioned insulin resistance is a problem with an inflammatory basis. Of course, there can be many causes of inflammation. First, the source of the problems should be identified, and then action should be taken in a way appropriate to the situation, so it is advisable to have tests done, in consultation with an expert, to determine the cause clearly. Supplements with anti-inflammatory and antioxidant effects may be a good idea.
What else? The condition of our intestines and intestinal flora has a significant effect on the brain and mental functions. It is not without reason that they are called the "second brain". Yes, disturbances in the microbiota negatively affect, among other things, the ability to concentrate, and this is confirmed by studies. Whether we are dealing with a shortage of beneficial bacteria or an excess of pathogenic ones.
The best option in this case is targeted therapy, although
a good probiotic preparation may also prove beneficial. The same goes for
sodium butyrate and colostrum. Especially since
leaky gut and intestinal dysbiosis are often synonymous with impaired absorption and synthesis of nutrients, which leads to deficiencies of vitamin and mineral components (especially B vitamins).
Concentration – what should you take to improve it?
Apart from purely nutritional measures combined with limiting / eliminating the factors mentioned above, you can also try other supplements, which effectively boost concentration, often together with other mental functions.
The most popular and at the same time one of the most effective substances is caffeine. This is mainly due to its ability to act on adenosine receptors, with which it competes for access. In these circumstances, adenosine is not able to inhibit nervous system activity to the same extent. That is why we observe a surge in energy, less fatigue and delayed onset of its effects. In addition, caffeine raises dopamine levels, stimulating the activity of areas responsible for focus and attention. Its use improves the functions of the central nervous system. It acts quite quickly and relatively strongly, which is why it is often used on an as-needed basis. It goes very well, for example, with ginseng, which has energizing and cognitive-supporting effects. Another great option is the popular bulletproof coffee, or
mushroom coffee.
Another good remedy is tyrosine, which supports the production and activity of neurotransmitters linked to energy. Its use also increases motivation. Interestingly, acetylated tyrosine will be a great option when we also need stimulation, but are dealing with "receptor fatigue" related to caffeine (often due to excessive use of the compound).
One of my favorite remedies is sulbutiamine, a vitamin B1 derivative with a beneficial effect on motivation and concentration, with an additional energizing effect. It works quickly and noticeably stimulates the brain to act, allowing for better focus. It is also a good option when we place a heavy mental load on ourselves and give up caffeine.
The downside is its relatively short duration of action. Its effectiveness is due, among other things, to its effect on the prefrontal cortex and dopaminergic transmission. However, if you want less stimulation, but for longer, I recommend benfotiamine.
Another good remedy is bacopa monnieri extract, an adaptogen with a considerable effect on the serotonergic and dopaminergic mechanisms. Moreover, it increases resistance to stress while alleviating its effects, and also has anti-inflammatory properties, thereby reducing one of the factors that impair the ability to focus. An additional benefit is the possible improvement of short- and long-term memory, as well as learning.
Many people also praise the acetylated form of carnitine. It actively participates in energy metabolism, serving, among other things, as a transporter of long-chain fatty acids into the mitochondria. Nevertheless, combining L-carnitine with an acetyl group gives greater possibilities on a completely new level.
Yes, this is about concentration, improving the ability to learn and remember. The acetyl group, once detached, is used, among other things, to produce the neurotransmitter acetylcholine, and that is the key information related to its active effect.
You can also successfully use the mushroom coffee mentioned earlier, adding, for example, powdered lion’s mane extract to strong espresso if you want an effect "here and now". Studies confirm the nootropic effect of lion’s mane, improving cognitive functions. In addition to its beneficial, stimulating effect on the brain, it also has anti-inflammatory and antioxidant properties.
Other remedies you can use:
- gotu kola,
- taurine,
- theanine,
- alpha GPC,
- huperzine.
