Memory & Focus
The ability to remember things, as well as focus on the task at hand, are processes that we often take for granted. We just assume that remembering will be easy, and focusing on something is simple if it’s of interest to us. While these capabilities may be simple sometimes, there are many environmental, as well as biological, forces that act upon our ability to remember and focus.
Memory 101
Memory, at its most basic level, can be broken into short term (working) memory and long-term memory. Both of these functions are critical for cognitive control over our behavior and for daily activities like reading, writing, and coherent verbal communication. Any impairment in working memory can severely disrupt a person’s day-to-day functioning.
Long term memory is the ability to store information for an extended period of time, and recall it when needed. Long term memories exist somewhere outside of our conscious mind, but can be pulled into our working memories when needed.
The ability to remember is driven by environmental factors like diet, medication, sleep, and lifestyle choices. It’s also influenced by genetics, life experiences, and learned processes.
Focus 101
Focus is the ability to pay attention to one thing without being distracted. Our brains prioritize what is most important in our environment to focus on, and the rest of the “noise” is ignored. This can be a complicated skill to master, and many outside factors greatly influence our ability to focus. These include:
- Diet
- Hydration
- Sleep patterns
- Medication
- Physical activity
Brain fog can also be linked with focus and memory. People who experience brain fog are unable to focus, do not remember simple things, feel tired, and often feel like their thoughts are “hazy.” Among the influential factors negatively affecting memory and focus, vitamin deficiencies specifically are important to look at when trying to improve brain fog.
Supplements for Memory & Focus
Improving or maintaining your memory as well as boosting your ability to focus are achievable goals. A healthy diet and active lifestyle is a great place to start, but supplements may provide the improvement you’re looking for. Here are a few of the best supplements for memory and focus:
Caffeine
If you’re a coffee drinker, continue to keep those cups of coffee flowing. A 2016 research review in the journal Practical Psychology asserts that caffeine can increase alertness and well-being, help concentration, improve mood, and limit depression.
Also, lifelong coffee/caffeine consumption has been associated with the prevention of cognitive decline and reduced risk of developing stroke, Parkinson’s disease, and Alzheimer’s disease.
Caffeine does not have to be consumed in coffee; a caffeine supplement or caffeine as an ingredient in a daily supplement can have the same positive effects on memory and focus. In fact, a recent Johns Hopkins University research study found that participants who were given 200-milligram caffeine supplements had improved long-term memory over those participants given a placebo.
Caffeine can lead to an increase in resting brain entropy, a vital brain function. Higher levels of brain entropy suggest higher information-processing ability. Caffeine also stimulates the central nervous system by increasing the number of neurotransmitters in the brain like serotonin, dopamine, and noradrenaline.
The increases in these neurotransmitters may improve mood, reaction time, vigilance, attention, learning, memory, and general mental function. Consider adding a caffeine supplement, or a daily supplement that includes caffeine, to your daily routine to reap these benefits.
L-Theanine
L-theanine is an amino acid primarily found in green and black tea and some mushrooms. It’s often linked to an improvement in mental performance and focus, and these effects can be increased when L-theanine is combined with caffeine. While L-theanine is not essential for our survival, its presence in plants and fungi has been studied for its possible impact on brain function.
In one small study in the journal Neuropharmacology, participants who took 100 milligrams of L-theanine before a monitored two-hour task period made fewer errors during that time than those who received a placebo.
In addition to increased focus, L-theanine has some other impressive benefits, including anxiety and stress relief, improved immunity, and blood pressure management.
Alpha GPC
Alpha GPC (L-alpha-glycerylphosphorylcholine) is a chemical made in the body from choline. It can also be manufactured in a lab and used in supplements.
Alpha GPC seems to increase the levels of a chemical in the brain called acetylcholine. This brain chemical is important for memory and learning functions. Several studies have suggested that alpha GPC may slow cognitive decline in patients with Alzheimer’s disease or dementia.
Alpha GPC works by increasing the synthesis and release of acetylcholine in the brain, where it is involved in memory, motivation, arousal, and attention. It also increases the release of dopamine, the “feel good” hormone, in the brain.
Including alpha GPC as part of a daily supplement may help increase memory and focus, as well as clear brain fog.
Customized Supplements
Knowing which supplements to take can be confusing. Every person has different, individualized needs when it comes to what supplements will be beneficial to them. How do you figure it out?
One option for uncovering exactly what supplements you should be taking is the Precision Genetic Test created by 10X Health. This easy, at-home test provides all of the information our experts need to recommend what supplements will help you reach your optimal wellness.
The comprehensive roadmap provided to you after you take the test lays out exactly what you should eat, what supplements you should take, as well as recommendations for an active lifestyle that fits your routine.
Not only that, the supplements recommended are customized to your specific needs. Personalized to your body’s data, a one of a kind blend is created by 10X Health to provide you with precisely what you need to reach the next level of wellness.
To learn more about supplements that can increase your memory and focus, order your Precision Genetic Test today!
