Most people are familiar with supplements. They come in many forms — vitamins and minerals, protein powders, pre-workouts... but what about supplements to help with memory and focus?
There's actually an entire class of these supplements called nootropics. What are nootropics? Basically, anything that will help improve memory or cognitive function. Some nootropics will also help alleviate the effects of disorders like anxiety or depression.
In this article, I'm going to focus on the best supplements to help you improve your performance at work and school.
1. Caffeine + Theanine
Used for: non-jittery energy
We are all familiar with caffeine, but what is theanine?
Theanine is an amino acid found in green tea extract that helps you relax and has anxiolytic (anti-anxiety) properties.
So why combine something that helps you relax with a stimulant like caffeine? Basically, this gives you all of the alertness and energy of caffeine, but without the jitters or any negative side effects that caffeine can have.
This is commonly taken in a 1:2 ratio of caffeine to theanine. My go-to is to mix 200 milligrams of theanine powder with 2 scoops of a supplement called Charged Amino (which tastes amazing, by the way) and drink it to start my workday.
2. Tyrosine
Used for: focus, especially under stress
Tyrosine is an amino acid that is synthesized from the essential amino acid phenylalanine. Tyrosine helps prevent cognitive decline during stressful situations and is a precursor for the neurotransmitters dopamine, epinephrine and norepinephrine.
Tyrosine can help with focus and help you think clearly while under stress. Common doses of tyrosine range from 500 milligrams to 2 grams per day.
3. Choline
Used for: improved cognition, learning and memory
Choline is an essential nutrient that has a part in many bodily processes. Choline is converted into the neurotransmitter acetylcholine, which affects learning and memory. It is found in high concentrations in food like eggs and milk, but can also be taken as a dietary supplement.
Either alpha GPC or CDP choline is perfect for this, but choline bitartrate is an inferior version and should be avoided if possible. Basically, daily supplementation of 200-400 milligrams of alpha GPC will help with your learning and memory processes.
4. Acetyl-L-Carnitine
Used for: focus, learning, memory, energy and fat loss as an added benefit
Acetyl-L-Carnitine is an ester of the amino acid L-Carnitine, which enhances the production of the neurotransmitter acetylcholine that affects learning and memory. Acetyl-L-Carnitine supplementation has been shown to improve energy, focus, learning and memory. It has also had success treating depression in some studies.
Beyond the nootropic effect, continued L-Carnitine use can assist in weight loss because it is responsible for fatty acid oxidation.
5. Nootropic Blends
Used for: a little bit of everything
These supplements are just like they sound; a blend of multiple different nootropic compounds that create a synergistic effect with each other to improve cognition and focus.
If you don't want to take these ingredients separately, blends are the way to go.
My preference in this area is the supplements from Anastasis, Konnect and LAX. Konnect is the focus and cognitive enhancement formula, while LAX is the anti-anxiety and relaxation formula.
Another good option here is SKYWALK from Myoblox, which differs slightly from Konnect with the addition of tyrosine, and may provide a slightly higher stimulant effect.
By adding these supplements to your daily routine, you may see some of the positive effects it can have to enhance your performance in many areas of life.
