Wish you could stay sharp, focused, and retain everything you learn?
If you're at high school or university, you might have days when you find it difficult to focus or remember important information.
We’re often asked about the best brain vitamins for studying. While there’s no magic pill to make you smarter, certain nutrients can help support mental clarity and focus. And yes, they come in capsules!
Here’s a quick overview of what you should be looking to include in your daily nutrition.
Vitamin B Complex
The eight B vitamins (B1, B2, B3, B5, B6, B7, B9, B12) should be included in your daily diet in some form every day. There’s almost nothing these vitamins don’t do. They work together to break down the food you eat - fats, proteins, and carbohydrates - and help your body turn them into usable energy (ATP). Your brain is the highest consumer of ATP in the body - it uses about 25% of the total energy available!
Your brain also uses about 20% of your total oxygen supply to support its many processes.
That’s where Vitamin B6 and B12 are invaluable: they help to make haemoglobin, the protein that helps red blood cells carry oxygen throughout your body and to your brain.
Vitamin B12 also works with B9 to support brain processes such as mental focus and clarity. Good Health B Activated Complex contains all the B vitamins in their ready-to-use form, so they’re absorbed quickly and efficiently.
Choline
Choline is an essential nutrient that supports the health of brain cells and their repair.
Choline also helps the body to create phosphatidylcholine, a major component of cell membranes. Phosphatidylcholine helps brain cells to communicate efficiently, which is essential for thinking and retaining information.
Although we need choline every day, the body can only produce a small amount. Choline is available in some foods, like eggs, meat, fish, and dairy, but the easiest way to get a concentrated dose each day is with a supplement. Clinicians Brain Boost contains Citicoline, a source of choline that supports brain health, mental clarity and focus, as well as healthy ageing.
Some studies suggest that higher intakes of choline may support verbal and visual functions.
Omega-3 Fatty Acids
If you’re looking for brain vitamins for studying, you can’t go past Omega 3! Did you know that around 50-60% of your brain weight is fat? This fat acts as structural support for brain cells as well as forming cell membranes and protecting neurons, the cells that receive and send messages between the body and the brain.
Around 35% of brain lipids consist of omega-3 fatty acids, which support brain cell structure and function. The most important types of Omega 3 include EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Taking EPA and DHA supplements helps to support brain cell function and blood flow in the brain, which in turn supports mental focus and overall brain health.
Your body can’t make Omega 3 itself, so you need to “top up” your stores by eating foods such as fatty fish (salmon and sardines), eggs, and nuts. The easiest way to get a concentrated dose of Omega 3 is by supplementing with purified fish oil or algae oil. Blackmore's Omega Mini Double Concentrate is sourced from 100% wild-caught fish in an easy-to-swallow capsule. If you’re vegetarian or vegan, Clinicians Vegan Omega-3 Algae Oil VCaps provide a high dose of Omega 3 from marine algae.
Vitamin D
You might know of vitamin D as the ‘sunshine vitamin’ because your body produces it when your skin is exposed to the sun. But you don’t always get to see the sun every day - especially during the winter, or when you’re stuck inside studying. Wearing sunscreen (as we need to do in New Zealand) can also impact your Vitamin D levels.
This is one nutrient that your brain shouldn’t be without. Research shows that vitamin D helps to shield brain cells from damage caused by oxidative stress. It also plays a role in healthy brain development, helping to support thinking processes throughout life. And perhaps most importantly, vitamin D supports the production of “feel good” brain chemicals that support healthy mood.
Sanderson Vitamin D3 is a great choice for students (and student budgets!). It provides 1000iu Cholecalciferol, the active form of Vitamin D that can be immediately absorbed by the body.
Magnesium
Low magnesium levels have been associated with stress, poor sleep, and muscle tension. Ok, magnesium is a mineral, not a vitamin - but it’s so important for nervous system health that every student should know about it!
Magnesium helps brain cells send signals and supports healthy nervous system function, both of which are important for everyday mental processes. Studies have linked magnesium deficiency to mental fatigue, lack of focus, nervousness, and mood swings.
A magnesium supplement can support relaxation and help you feel less stressed during exam time. Chelated forms of magnesium are a good choice as they’re easily absorbed. These include magnesium glycinate, taurate, and citrate. Nutra-Life Magnesium Hi-Zorb provides a high dose of magnesium glycinate and magnesium amino acid chelate in one easy capsule.
Remember - supplements are only part of the picture. The rest is about good nutrition, regular exercise, and plenty of sleep. Aim to eat as ‘real’ food as often as possible and try to get at least seven hours’ sleep each night. You’ll also find that just 30 minutes of exercise can do wonders for your mental clarity.
We know it’s not always easy to have a perfectly healthy life as a student. But the right nutrients can make all the difference to your focus and well-being. If you need some nutritional advice, be sure to have a chat with a healthcare professional. And as always, pop into Bargain Chemist for your daily brain vitamins!
Always read the label and use as directed. If symptoms persist see your healthcare
professional.