Home Remedies for Concentration

In conditions of sensory overload and constant stress, it is easy to experience concentration problems. Fortunately, there are simple ways that can help your mind achieve focus. Some of them are literally right under your nose – in your kitchen and bedroom…

Diet Rich in Vitamins and Minerals

Vitamins and minerals are essential for the proper functioning of the nervous system and the brain. Insufficient intake can negatively affect the basic functions of cells – including neurons, which translates to intellectual efficiency and perceived mental fatigue [1].

Vitamins from the B group, as well as magnesium and zinc, are particularly important for mental health. All B vitamins (except folic acid) are involved in energy production in cells. Magnesium also plays a role in energy metabolism and stabilizes the cell membranes of neurons, reducing their excitability. Zinc, on the other hand, has anti-inflammatory and antioxidant properties, combating reactive oxygen species. Additionally, it is essential for the creation and migration of neurons and for forming connections between them [1-2].

To ensure an adequate supply of the aforementioned compounds, try to include the following in your diet:

• organ meats (especially liver),
• fish and seafood,
• dairy products,
• eggs,
• legumes,
• spinach,
• bananas,
• peaches,
• nuts,
• dark chocolate.

Meditation and Relaxation

Scientific research shows that meditation has a real impact on the functioning of the brain and the nervous system. It primarily lowers levels of cortisol and adrenaline, increases melatonin levels and blood flow to the brain, and improves the efficiency of the executive attention network. It even affects the thickness of the cerebral cortex (gray matter), which decreases with age [3-4].

Practicing meditation can help with:

• reducing perceived stress and anxiety,
• improving memory,
• increasing concentration and intellectual performance,
• enhancing cognitive functions [3, 5-6].

Getting Enough Sleep

Lack of adequate sleep affects the entire body: it can lower immune system function and slow down metabolism, for example. However, chronic sleep deprivation causes the most damage to the nervous system, contributing to problems with concentration and memory.

An interesting study conducted on a group of teenagers showed that well-rested youth performed over 20% better on memory tasks [7].

So make time for sleep – the recommended daily sleep duration for an adult is 7–9 hours [8].

Helpful Dietary Supplements

Are you eating well, taking care of your sleep and relaxation, yet still feel that your concentration could be better? Consider dietary supplements containing natural ingredients that will support you in your daily routine.

Omega Fatty Acids

Polyunsaturated omega fatty acids are essential for the proper functioning of the brain and nervous system. Docosahexaenoic acid (DHA) plays a particularly important role, influencing neurotransmitters and their functions.

About 50–60% of brain mass consists of lipids, and approximately 35% of these are omega-3 fatty acids. These acids support cognitive functions and prevent neurodegeneration, which is the destruction of brain cells. Some studies show that omega-3 fatty acids can improve brain volume, cognitive functions in individuals with mild dementia symptoms, and reduce the risk of neurodegenerative diseases such as Alzheimer's disease [9-11].

You can find omega-3 fatty acids mainly in fatty marine fish, but you can also opt for reliable dietary supplements with fish oils and cod liver oil from the Osavi brand.

Rhodiola Rosea

Rhodiola rosea, also known as golden root, has antioxidant properties and positively influences the cholinergic system (related to higher cortical functions of the brain, such as memory, learning, and concentration), as well as having anti-inflammatory effects and improving brain metabolism. It also acts anti-apoptotically, meaning it extends the lifespan of cells [12].

As a result, Rhodiola rosea can stimulate the nervous system to alleviate anxiety, improve learning efficiency, reduce fatigue, and support memory processes and overall mental performance [12-13].

Want to experience the power of Rhodiola rosea? Try Rhodiola Rosea Root 400 mg or Rhodiola 500 mg from the Osavi brand.

Ashwagandha

Ashwagandha is one of the most researched plants regarding its impact on concentration and other mental functions. A 2021 study confirmed that taking ashwagandha for 90 days improved the following in 125 participants:

• memory,
• concentration,
• mental well-being,
• sleep quality.

Additionally, it also reduced perceived stress levels [14].

Other scientific studies suggest a positive impact of ashwagandha on cognitive performance, particularly improving sustained attention and increasing short-term and working memory. Ashwagandha may also enhance alertness and improve reaction time [15-16].

Want to ensure you're taking the best ashwagandha supplement? Try Ashwagandha KSM-66® 200 mg, Extra Ashwagandha 400 mg in vegan capsules, or Ashwagandha 375 mg in the form of delicious cherry-flavored gummies.

Sources:

1. Tardy, Anne-Laure, et al. “Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence.” Nutrients, vol. 12, no. 1, January 2020, p. 228. PubMed Central, https://doi.org/10.3390/nu12010228.
2. Roohani, Nazanin, et al. “Zinc and its Importance for Human Health: An Integrative Review.” Journal of Research in Medical Sciences: The Official Journal of Isfahan University of Medical Sciences, vol. 18, no. 2, February 2013, pp. 144–57. PubMed Central, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3724376/.
3. Sharma, Hari. “Meditation: Process and Effects.” Ayu, vol. 36, no. 3, 2015, pp. 233–37. PubMed Central, https://doi.org/10.4103/0974-8520.182756.
4. Tang, Rongxiang, et al. “Brief Mindfulness Meditation Induces Gray Matter Changes in a Brain Hub.” Neural Plasticity, vol. 2020, 2020, p. 8830005. PubMed, https://doi.org/10.1155/2020/8830005.
5. Gard, Tim, et al. “The Potential Effects of Meditation on Age-Related Cognitive Decline: A Systematic Review.” Annals of the New York Academy of Sciences, vol. 1307, January 2014, pp. 89–103. PubMed, https://doi.org/10.1111/nyas.12348.
6. Ching, Ho-Hoi, et al. “Effects of a Mindfulness Meditation Course on Learning and Cognitive Performance among University Students in Taiwan.” Evidence-based Complementary and Alternative Medicine: eCAM, vol. 2015, 2015, p. 254358. PubMed Central, https://doi.org/10.1155/2015/254358.
7. Potkin, Katya Trudeau, and William E. Bunney. “Sleep Improves Memory: The Effect of Sleep on Long Term Memory in Early Adolescence.” PLoS ONE, vol. 7, no. 8, August 2012, p. e42191. PubMed Central, https://doi.org/10.1371/journal.pone.0042191.
8. Watson, Nathaniel F., et al. “Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society.” Sleep, vol. 38, no. 6, June 2015, pp. 843–44. PubMed Central, https://doi.org/10.5665/sleep.4716.
9. Dighriri, Ibrahim M., et al. “Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review.” Cureus, vol. 14, no. 10, p. e30091. PubMed Central, https://doi.org/10.7759/cureus.30091. Accessed January 2, 2025.
10. Andriambelo, B., et al. “New Perspectives on Randomized Controlled Trials with Omega-3 Fatty Acid Supplements and Cognition: A Scoping Review.” Ageing Research Reviews, vol. 85,
11. Ma, Gou-ping, et al. “Rhodiola rosea L. Improves Learning and Memory Function: Preclinical Evidence and Possible Mechanisms.” Frontiers in Pharmacology, vol. 9, December 2018, p. 1415. PubMed Central, https://doi.org/10.3389/fphar.2018.01415.
12. Jówko, Ewa, et al. “Effects of Rhodiola rosea Supplementation on Mental Performance, Physical Capacity, and Oxidative Stress Biomarkers in Healthy Men.” Journal of Sport and Health Science, vol. 7, no. 4, October 2018, pp. 473–80. ScienceDirect, https://doi.org/10.1016/j.jshs.2016.05.005.
13. Gopukumar, Kumarpillai, et al. “Efficacy and Safety of Ashwagandha Root Extract on Cognitive Functions in Healthy, Stressed Adults: A Randomized, Double-Blind, Placebo-Controlled Study.” Evidence-based Complementary and Alternative Medicine: eCAM, vol. 2021, November 2021, p. 8254344. PubMed Central, https://doi.org/10.1155/2021/8254344.
14. Xing, Dante, et al. “Effects of Acute Ashwagandha Ingestion on Cognitive Function.” International Journal of Environmental Research and Public Health, vol. 19, no. 19, September 2022, p. 11852. PubMed Central, https://doi.org/10.3390/ijerph191911852.
15. Leonard, Megan, et al. “Acute and Repeated Ashwagandha Supplementation Improves Markers of Cognitive Function and Mood.” Nutrients, vol. 16, no. 12, January 2024, p. 1813. www.mdpi.com, https://doi.org/10.3390/nu16121813.