Struggling to Focus? These Brain Supplements Can Help Sharpen Your Mind

When looking for ways to improve mental clarity and how to improve concentration and focus while studying, stimulants like caffeine and tea are often what come to mind first. But if you want to avoid the jitters, crashes, sleep disturbances, anxiety, and unwanted side effects, natural non-stimulant options are more sustainable. 

Whether you’re experiencing brain fog, feeling scattered, or just looking to see how to improve concentration and focus while studying, research supports using nutrients and plant-based compounds. These boost cognitive performance by improving the root causes of brain fog, without stimulants. Keep reading to learn about the best brain supplements for adults and some tips on how to improve concentration and focus while studying.

The Connection Between Your Brain and Body

Your brain and your body are not separate entities. They shape each other through stress levels, sleep patterns, gut health, nutrient status, and even your daily habits. According to the National Institute on Aging, factors like blood flow, inflammation, and oxidative stress all influence how well you focus, remember, and process information over time.

That means we can’t jump straight to a stimulant if we want improved concentration, because we have to confront the underlying factors affecting mental clarity. Here are some of the most promising non-stimulant nutrients to boost brain power: 

Omega 3 Fatty Acids

Your brain is about 60% fat, and that fat serves to insulate neurons so that electrical impulses are not lost as they move down the neuron. As we age, the fat surrounding the neurons degrades, affecting brain function

Omega 3s, like DHA and EPA, are important for maintaining this fatty cell membrane. DHA supports neuronal fluidity and signaling, while EPA plays a role in reducing inflammation that can impair cognitive function. Studies have linked higher omega-3 intake to improvements in attention, processing speed, and even mood regulation.

If you don’t frequently eat fish, or are beginning to have memory lapses or brain fog, EcoSmart Omega-3 by Carlson Labs is a great supplement to help. It comes as a lemon-flavored softgel that is gentle enough for people with digestive sensitivities. 

Amino Acids Like L-Theanine

There are five groups that brain waves are classified into, based on their frequency, and each is associated with a different “state.” Alpha brain waves are medium-frequency and are present in a relaxed, yet alert state of cognition. Lack of alpha brain waves can lead to anxiety and mental fatigue. 

L-Theanine naturally increases alpha-wave activity in the brain, modulating levels of dopamine and serotonin, among other neurotransmitters. So if you need help focusing, often feel anxious, or want to stay calm in the face of a massive to-do list, L-theanine may be helpful for you. 

Integrative Therapeutics makes an L-Theanine supplement that provides a pure, clinical-grade dose in a convenient capsule. It’s appropriate for people of all ages, vegan, and free of gluten, wheat, corn, soy, dairy, or artificial colors or flavors.

Adaptogens

Adaptogen is an umbrella term for any herbs, roots, or mushrooms that are traditionally used in herbal medicine to help your body adapt to stress and maintain balance. They primarily work on nervous system responses through the adrenal glands, a system called the HPA axis. This makes them particularly helpful in maintaining focus in stressful situations. 

Some of the most popular adaptogens are:

• Ashwagandha helps regulate cortisol, reduce anxiety, and improve mental stamina. You can learn more about the benefits of ashwagandha and our supplement recommendations in this article. 
• Bacopa monnieri supports learning, memory, and information retention by improving communication between neurons. 
• Rhodiola rosea can improve energy and reduce mental fatigue. 
• Ginseng reduces stress’ effects on the body, minimizing the spike in cortisol that can cause premature aging. Find other ways to reduce premature aging in this article. 

Probiotics 

Have you ever heard of the gut-brain axis? This is how your digestive microbiome can influence mood, cognition, neurotransmitter production, and more. Overgrowth of “bad” bacteria in the gut can not only cause systemic inflammation, but can also widen the gaps between the cells that line your intestines, allowing byproducts into the bloodstream and, in some cases, the brain. This is just one way that the microbiome affects brain fog. 

If you have digestive issues and brain fog, your microbiome might just be the root of the problem. BIOptimizers makes a blend of adaptogens and targeted probiotics called CogniBiotics to support the health of your microbiome and combat stress-related fatigue or lapses in mental clarity. 

The Best Brain Supplements for Adults That Do-it-All

If you want cognitive support that spans multiple approaches, these full-spectrum supplements combine different classes of clinically researched ingredients.

Focused Brain for Natural Support 

Ancient Nutrition has a supplement formula that combines fermented organic mushrooms, adaptogens like ashwagandha and bacopa, and brain-supporting minerals. It is designed to boost clarity, energy, and reduce stress, without stimulants or caffeine.

Brain and Body Power for All-encompassing Daily Maintenance of Brain Health

Developed by Dr. Daniel Amen’s team, BrainMD offers a 3-part system that supports brain and body health. It combines a vitamin and mineral complex, a hefty dose of omega-3 fatty acids, and a potent mix of adaptogens to boost brain and body performance. 

Combine the Best Brain Supplements With Habits that Maintain Function as You Age

Nutritional strategies and supplements give your brain everything it needs to succeed, and when combined with habits that maintain your mental agility, they can be even more effective. The brain is just like a muscle–use it or lose it. 

Some top tips for exercising your brain include: 

• Learn a new skill or work on a hobby of yours regularly 
• Work social time into your weekly schedule 
• Create a daily routine, and stick to it
• Set a sleep schedule that works for you on weekdays and weeknights to set your circadian rhythm
• Stay active with physical exercise 
• Get help with any mental health issues you have; anxiety and depression impact your cognitive function 

These habits, along with the best brain supplements for adults, create a great foundation for long-term cognitive health. Start small, stay consistent, and your brain will thank you. 

Frequently Asked Questions 

What is the best brain health supplement for adults?

The best brain health supplement depends on your needs, but important ingredients include omega-3s for memory and inflammation, L-theanine for calm focus, and adaptogens like ashwagandha for stress-related brain fog. Formulas like Brain & Body Power or Focused Brain combine several of these.

How to improve concentration and focus when studying?

Support focus by minimizing distractions, taking regular breaks, and maintaining a consistent sleep schedule. Supplements that include things like L-theanine, B vitamins, or Bacopa monnieri can help enhance mental clarity without overstimulation.

What supplements support mental clarity?

The best brain supplements that support mental clarity include Brain & Body Power, Focused Brain, CogniBiotics, L-Theanine, and EcoSmart Omega-3. You can find these supplements and more from the Professional Supplement Center.