January 5, 2025
9 Natural Supplements to Boost Your Productivity and Brain Function
Modern life demands high productivity and focus. Natural supplements (dietary supplements) can be an excellent solution for improving cognitive functions and maintaining energy levels. In this article, we will talk about 9 eco-friendly and proven supplements that can help you achieve maximum results.
Disclaimer: The information provided is for informational purposes only and is not intended as medical advice. The effectiveness of these products may vary from person to person. Always consult with a healthcare professional before using dietary supplements.
1. Alpha GPC: The Ultimate Memory and Focus Enhancer
The first supplement we’ll discuss today is Alpha GPC (alpha-glycerophosphorylcholine).
This compound enhances acetylcholine production, an important neurotransmitter for memory and concentration. It also supports neuron health, especially under stress or aging conditions.
It’s a natural supplement that helps improve focus, mental clarity, and memory. Additionally, by stimulating the production of growth hormone, it enhances physical endurance and speeds up muscle recovery after intense workouts. It also slows down brain aging. This is one of the best supplements if you're looking for a combination of effectiveness and safety for your body.
Studies have shown that Alpha GPC accelerates learning and helps combat cognitive decline. In one study, participants taking Alpha GPC showed significant improvement in cognitive abilities compared to a control group.
No Harm to the Body
Alpha GPC is considered safe when used in recommended doses. Side effects are rare but may include mild dizziness or nausea if the dosage is exceeded.
Interesting Facts:
- In Italy and France, Alpha GPC is actively used in medicine for post-stroke rehabilitation and for maintaining cognitive health in the elderly.
- Many sports doctors recommend this supplement to improve coordination and reaction time in athletes.
Dosage Guidelines
Recommended dose: 300–600 mg per day. Do not exceed 1200 mg to avoid potential side effects.
- When to take: Alpha GPC is best taken in the morning or early afternoon, as it enhances cognitive function and memory, making it ideal for daytime use. It can be taken pre-workout to improve focus and mental performance during exercise. Avoid taking it too late in the day, as it could potentially interfere with sleep due to its stimulating effects on the brain.
- What to take with: Alpha GPC is water-soluble and can be taken with or without food. However, combining it with omega-3 fatty acids (found in fish oil, flaxseed oil, etc.) can enhance its cognitive benefits. It works well when paired with other nootropic supplements like L-Theanine (for relaxation without sedation), Rhodiola Rosea (for stress adaptation), or Bacopa Monnieri (for memory improvement). Combining it with caffeine (for a synergistic cognitive boost) is also common.
2. L-Theanine: Mind and Body Harmony
L-Theanine, an amino acid found in green tea, is known for its calming effect without sedative properties. It reduces stress and enhances concentration, especially when combined with caffeine. L-Theanine relaxes the mind, improves focus, and reduces stress levels without causing drowsiness.
Personally, I use it before bedtime. It helps me sleep better as I feel my sleep becomes deeper and more restful after taking it. And a full, quality sleep is essential not only for health but also for productivity throughout the day. Chronic sleep deprivation always leads to reduced productivity, poor memory, distractions, work mistakes, and serious harm to health.
No Harm to the Body
L-Theanine is safe for regular use. Side effects are almost nonexistent, even with long-term use.
Interesting Facts:
- In Japan, monks used to drink green tea rich in L-Theanine to maintain focus during long meditation sessions.
- L-Theanine also enhances the taste of tea, giving it a slight sweetness.
Dosage Guidelines
Recommended dose: 100–200 mg per day. When combined with caffeine, limit it to 100 mg.
- When to take: L-Theanine can be taken throughout the day, especially when you need to relax without feeling drowsy. It's great for morning or daytime use.
- What to take with: L-Theanine has a calming effect, so it can be combined with caffeine to improve concentration and reduce nervousness without causing jitteriness. This is a good option for people who feel anxious when taking coffee, as L-Theanine helps balance the stimulating effects of caffeine.
3. Vitamin D: The Sunshine Vitamin
Vitamin D plays a key role in maintaining brain health. A deficiency in this vitamin is linked to cognitive decline and depression. Vitamin D strengthens immunity, improves mood, and supports cognitive functions.
Tip: In winter months, when sunlight is insufficient, especially in northern regions of the U.S., taking vitamin D can compensate for the deficiency.
Interesting Facts
- Vitamin D is called the "sunshine vitamin" because the body produces it under the influence of ultraviolet light.
- Historically, cod liver oil, rich in vitamin D, was a popular remedy for rickets in children.
- Vitamin D deficiency can be a cause of "chronic fatigue."
No Harm to the Body
Vitamin D is safe when used in appropriate dosages. However, overdosing (more than 4000 IU per day) can lead to hypercalcemia.
Dosage Guidelines
Recommended dose: 600–2000 IU per day. In winter months, you can increase the dosage, but only with a doctor's recommendation.
- When to take: Vitamin D is best absorbed during the day, particularly with meals containing fats, as it is a fat-soluble vitamin.
- What to take with: For optimal absorption, it's recommended to take vitamin D with foods rich in healthy fats, such as avocado, nuts, fatty fish, or oils (like olive oil). You can also combine it with calcium since they work together to support bone health.
4. Rhodiola Rosea: Combat Stress and Boost Focus Naturally
Rhodiola Rosea is an adaptogen that helps cope with stress and fatigue. Studies show that it increases endurance and improves cognitive functions, especially under stress conditions.
Proof of Effectiveness
Studies have shown that Rhodiola reduces cortisol levels, improves concentration, and combats fatigue. In one experiment, students who took Rhodiola showed better results on exams.
No Harm to the Body
Rhodiola is considered safe when taken in recommended dosages. Side effects are rare and may include mild excitement or insomnia in case of an overdose.
Interesting Facts:
- Vikings used to consume Rhodiola before sea expeditions to maintain strength.
- In Tibetan medicine, the plant is called "golden root" for its unique properties.
Dosage Guidelines
Recommended dose: 200–400 mg per day. Avoid taking Rhodiola late in the evening to prevent possible insomnia.
- When to take: Rhodiola Rosea is best taken in the morning or early afternoon, as it is an adaptogen that helps improve energy levels, focus, and stress resistance. Avoid taking it too late in the day, as it can affect sleep.
- What to take with: It is best absorbed when taken on an empty stomach or with light food. Taking it with a source of vitamin C can enhance its antioxidant effects. Additionally, Rhodiola can work well in combination with other adaptogens like Ashwagandha or Bacopa Monnieri for reducing stress and improving cognitive function.
5. Bacopa Monnieri: A Natural Solution to Boost Your Brain Power
Bacopa Monnieri is an herb used in Ayurveda that improves memory and processing speed. Studies have confirmed its ability to reduce anxiety and enhance cognitive flexibility. Bacopa improves memory and aids in learning.
Proof of Effectiveness
Studies show that Bacopa increases dendritic density in the brain, which is linked to improved information processing.
No Harm to the Body
Bacopa is safe for most people, although in rare cases it may cause mild stomach upset.
Interesting Facts:
- Bacopa has been used in Ayurvedic medicine for over 3000 years.
- In India, it is called "Brahmi," named after the god Brahma, symbolizing wisdom.
Dosage Guidelines
- When to take: Bacopa Monnieri is best taken in the morning or during the first half of the day, as it improves memory and cognitive function, which is beneficial throughout the day.
- What to take with: This supplement is best absorbed with fats, so you should take it with fatty foods such as nuts or avocado. It's also recommended to combine it with vitamin B-complex, as it helps improve cognitive functions and neuroplasticity.
6. Turmeric Extract with Curcumin: Natural Brain Protector
Scientific Proof: Curcumin, the active compound in turmeric, has anti-inflammatory and antioxidant properties. It improves blood flow to the brain and protects it from aging. Curcumin reduces inflammation, enhances brain blood flow, and protects neurons from damage. Turmeric is not only beneficial as a brain stimulant but also serves as a powerful antioxidant. It helps in cancer prevention and lowers the risk of developing Alzheimer's disease.
Proof of Effectiveness
Clinical studies have confirmed that curcumin helps prevent age-related cognitive decline and reduces the risk of depression.
No Harm to the Body
Curcumin is safe but may cause stomach upset if taken in excessive doses.
Interesting Facts:
- In India, turmeric is known as the "golden spice" and is used not only in cooking but also in traditional medicine to maintain longevity.
- Ancient Chinese doctors used turmeric to improve blood circulation.
- Indians are significantly less likely to suffer from Alzheimer's disease compared to Europeans and Americans. This is attributed to their diet rich in spices, particularly turmeric.
Dosage Guidelines
Recommended dose: 500–1000 mg per day. For better absorption, take it with black pepper or fatty foods.
- When to take: Curcumin, the active compound in turmeric, is fat-soluble, so it should be taken with meals that contain healthy fats for better absorption. It can be taken at any time of the day, but it is often recommended with lunch or dinner.
- What to take with: To improve absorption, curcumin should be combined with black pepper extract (piperine). Piperine significantly enhances curcumin’s bioavailability. You can also combine it with healthy fats such as coconut oil, olive oil, or avocado, which help absorb curcumin more effectively.
7. Ginkgo Biloba: Enhance Memory and Mental Clarity
Scientific Proof: Ginkgo Biloba improves blood circulation in the brain, which contributes to increased concentration and memory. It is also known for its antioxidant properties. Ginkgo also boosts processing speed.
Proof of Effectiveness
Numerous studies confirm its benefit for the elderly, especially in preventing cognitive impairments.
No Harm to the Body
Ginkgo is safe but may cause mild dizziness or allergic reactions in sensitive individuals.
Interesting Facts:
- This plant has been used in Chinese medicine for over 2000 years to maintain mental clarity.
- Ginkgo is called a "living fossil" as it has been around for more than 270 million years.
Dosage Guidelines
Recommended dose: 120–240 mg per day.
- When to take: Ginkgo Biloba can be taken at any time of the day, but it's best in the morning or during the day, as it has a stimulating effect that improves brain function.
- What to take with: It's recommended to take Ginkgo Biloba with vitamin E or other antioxidants, as Ginkgo acts as an antioxidant and enhances blood circulation, helping deliver more oxygen to cells.
8. Magnesium: The Mineral of Calm and Clarity
Scientific Proof: Magnesium is essential for the nervous system. Its deficiency can lead to irritability and fatigue. Taking magnesium helps relax, improve sleep quality, and reduce anxiety, which indirectly boosts productivity.
Proof of Effectiveness
Studies link magnesium deficiency to increased stress levels and reduced concentration.
No Harm to the Body
Magnesium is safe in recommended doses but can cause diarrhea in case of an overdose.
Interesting Facts:
- Magnesium is known as the "anti-stress mineral" for its relaxing effect.
- The ancient Greeks called magnesium "earth of strength" for its ability to support energy and muscle function.
- Ancient Romans used magnesia (a natural source of magnesium) to treat cramps.
Dosage Guidelines
Recommended dose: 300–400 mg per day.
- When to take: Magnesium is best taken in the evening before bed, as it has a relaxing and calming effect, which helps improve sleep quality.
- What to take with: To improve magnesium absorption, it can be taken with vitamin D and vitamin B6. These vitamins help magnesium work more effectively in the body. It can also be combined with other relaxing supplements, like melatonin or L-Theanine, to improve sleep quality.
9. Collagen
Effect: Collagen supports brain health, enhances memory, and helps slow down age-related changes. In addition, it offers a nice bonus by also benefiting our joints and skin. Collagen improves joint health, strengthens ligaments, promotes skin regeneration, enhances elasticity, and supports the health of hair and nails. It may also increase endurance by improving the overall state of connective tissues.
Proof of Effectiveness
Numerous studies confirm that hydrolyzed collagen improves joint mobility, reduces pain in arthritis, and speeds up tissue recovery. For example, studies on athletes show that collagen supplements reduce the risk of injury and improve recovery after intense training.
No Harm to the Body
Collagen is considered a safe supplement as it is a natural protein for the body. Side effects are extremely rare and may include mild digestive upset when taken on an empty stomach.
Interesting Facts:
- Collagen makes up about 30% of all proteins in the human body.
- Historically, dishes rich in gelatin (which contains collagen) were popular in many cuisines around the world for strengthening health.
- Cosmetic companies have started using collagen in creams, although its effectiveness when applied topically is much lower than when consumed.
Dosage Guidelines
Recommended dose: 5–10 g of hydrolyzed collagen per day. For better absorption, take collagen with vitamin C.
- When to take: It's best to take collagen on an empty stomach, either in the morning or before bed. This is because the body absorbs proteins better during these times.
- What to take with: Collagen is best absorbed with vitamin C, as it plays a role in collagen synthesis. Therefore, you can combine the supplement with foods rich in vitamin C, such as orange juice, kiwi, or even take vitamin C separately.
General Recommendations:
- Hydration: While taking supplements, especially with collagen and magnesium, it’s important to stay hydrated. This helps improve absorption and the elimination of metabolic byproducts.
- Diet: Try to take supplements with full meals to avoid stomach discomfort and improve absorption. Fats and proteins in food help active ingredients enter the bloodstream more effectively.
Conclusion
These natural supplements help improve memory, reduce stress, and enhance concentration, while remaining environmentally safe. Remember that the effectiveness of each supplement depends on individual body characteristics. It is not necessary to take all of these supplements every day. For example, vitamin D can be taken as a one-time course in the winter if your region has little sunlight during that period. Before starting any supplement, be sure to consult with a doctor.