5 Vitamins & Minerals To Boost Your Focus, Concentration, and Productivity
As an entrepreneur or other high-performer of any kind, it’s essential that you get enough of the essential vitamins and minerals into your body, as they are critical for optimal mental and physical performance.
In fact, you’re leaving a lot of performance potential on the table if you have a deficiency in some of the vitamins and minerals described in this article. Even worse, a deficiency can actually lead to cognitive decline, lower energy levels, and even depression.
Therefore, if you’re looking to improve your focus & concentration, productivity levels, and learning capabilities, it’s essential that you supplement these 5 types of vitamins and minerals.
The B Vitamins are well known for improving energy, focus, and alertness. Essentially, B vitamins are involved in everything, from the conversion of nutrients into neurotransmitters like serotonin to proper mitochondrial function.
In other words, you’ll have more energy, more resilience and better cognitive capabilities such as better concentration and improved memory. People with a deficiency in B vitamins have demonstrated to have slower learning abilities, a decrease in energy and are more prone to distractions.
You need to especially make sure you’re getting enough B-3 (Niacin), B-9 (Folate) and B-12 vitamins in order to boost your focus, concentration and productivity to the optimal level.
Can Be Found In: Green Beans, Potatoes, Asparagus, Eggs, Cheese, Spinach, Avocado, Crab, Milk.
2. Vitamin D3
Vitamin D3 is one of the best supplements you can take if you’re looking to boost focus & concentration levels. It’s shown to be critical for healthy nerve function (a fast-firing brain) and it’s important for over two hundred bodily processes, concerning everything from optimal mood to bone health.
As the Scientific American reported, Low vitamin D3 levels have been correlated to “impaired cognitive function”, low energy and even depression. Unfortunately, the majority of people in western society have a Vitamin D3 deficiency (about 50%) and are therefore at the risk of mental and bodily health issues, and are leaving a lot of their potential for high cognitive performance on the table. Especially for vegetarians and vegan the risk of a vitamin D deficiency is high.
All in all, Vitamin D3 is one of those supplements most of us need if we want to consistently perform at our highest levels. This is exactly why I take this supplement on a daily basis.
Can Be Found In: 20–30 Minutes of Direct Sunlight, Salmon, Herring, Sardines, Tuna, Oysters, Shrimp, Mushrooms.
3. Omega 3 Fatty Acids
Omega 3 Fatty Acids are the Holy Grail of vitamins — and that’s why I take Omega 3 supplements on a daily basis. You need Omega 3 to optimize many functions in your body and such as your sight, your heart, your liver fat — and the list goes on.
However, the reason why it found its way on this list is, naturally, because Omega 3 is highly beneficial for your cognitive functions. It’s shown to improve your attention span, memory, the speed of neural transfer and your ability to complete tasks. Furthermore, some studies even show that these acids are more powerful than Prozac, and even directly affect your brain size.
In today’s society where the ‘low-fat’ diet is very popular, many people have a serious deficiency in Omega 3 fatty acids. Which is linked to actually increase obesity rate, diabetes, depression, and a rash of ADHD problems in kids — along with a decrease in cognitive performance such as focus and concentration.
Can Be Found In: Salmon, Fatty Fish, Oysters, Sardines, Anchovies, Caviar, Chia Seeds, Flaxseeds, Walnuts, Dairy, Grass-Fed Beef.
4. Vitamin C
Vitamin C is part of the process for producing the neurotransmitter norepinephrine. Norepinephrine controls attention and response actions. Therefore, Vitamin C will help you focus better indirectly.
Furthermore, it also protects against oxidative stresses, like alcohol, medications, and stress.
Can Be Found In: Blueberries, Kale, Chili Peppers, Thyme, Spinach, Kiwis, Brocolli, Brussels Sprouts, Lemons, Strawberries, Papayas and Oranges.
Magnesium is an essential mineral that I take as a supplement on a daily basis. In clinical research, magnesium supplementation has shown to assist with healthy bone mass, higher performance during exercise and improving blood sugar regulation. Furthermore, magnesium is involved in thousands of chemical reactions in the body, making it an essential connection to everything in your body.
The best benefit of magnesium is that you’re gonna notice less. Less stress, less antsiness and less static throughout the body. You’re gonna notice you’ll feel more relaxed and calm — and this is exactly what’s necessary in order to reach levels of optimal focus.
Magnesium is also important for the conversion of many B vitamins into their active form and has been proven to improve long-term memory.
Can Be Found In: Almonds, Cashews, Dark Chocolate, Avocados, Seeds, Spinach
Now Do It
Remember, supplements stack the odds in your favor. You will survive without them. But will you thrive without them? Will you be your very best possible? Probably not. You’re likely leaving some level of performance on the table. That’s why I supplement these vitamins and minerals on a daily basis.
Of course, you should aim to primarily eat a healthy, balanced diet where you’re getting these vitamins and minerals. However, it’s often simply not possible to get the sufficient amount of all of the essential vitamins and minerals on a daily basis — and therefore taking daily supplements from a reputable source can be a great solution!