When it comes to boosting memory, mood, and focus, certain supplements can do more than just sharpen your mind—they can also support the production of “happy hormones” like serotonin, dopamine, and endorphins. These hormones play a key role in regulating your emotions, improving cognitive function, and keeping stress at bay. Whether you’re dealing with brain fog, mood swings, or difficulty focusing, the right vitamins and minerals can make a significant difference in how you feel and think. According to doctors, adding a few essential supplements to your routine can help keep your brain healthy and your mood lifted, making life feel just a bit brighter.
We spoke to Victoria Glass M.D. from Farr Institute and Kristin Gillespie, MS, RD, LDN, advisor for Exercise With Style to discover five supplements they recommend for better memory, improved mood, and sharper focus. These supplements don’t just boost your brainpower—they also support the production of hormones that help you feel happier and more balanced overall. Read on to learn about the benefits of Vitamin D, Vitamin C, Omega-3 Fatty Acids, Vitamin B12, and Magnesium.
1. Vitamin D
If you frequently experience low mood and energy levels, it may be time to at Vitamin D to your supplement rotation—in fact, you a Vitamin D deficiency could be at the root of the problem. Vitamin D is known for its positive effects on brain function and mood, particularly because of its ability to influence serotonin, a key "happy hormone." Serotonin regulates mood, energy, and even focus, so it’s no surprise that a deficiency in Vitamin D is linked to depression and low energy levels. "Research has shown that people with low vitamin D levels are significantly more likely to experience symptoms of depression, as well as elevated levels of stress and anxiety," Dr. Glass tells us. By upping your intake of Vitamin D, you could see a range of symptoms dissipate. "This vitamin is critical for healthy brain function and can contribute to improved mood, focus, and energy levels." But it doesn't stop there; this vitamin can also prevent issues over time: "Vitamin D can also help protect against neurodegeneration and cognitive decline as you get older," she says.
2. Vitamin C
Vitamin C is a fantastic supplement to take every day for your overall health (and can even help improve your skin!), but Dr. Glass says it can be especially helpful when it comes to brain function. Vitamin C is critical for overall brain health, largely due to its role in producing neurotransmitters like dopamine, another hormone that regulates mood and motivation. "This is one of the most important vitamins for focus and energy," explains Dr. Glass. Dopamine is vital for concentration and mental clarity, and by supporting its production, Vitamin C can enhance your ability to focus and remember information. "Additionally, vitamin C can help improve blood flow to the brain, which is essential for maintaining brain energy levels, Dr. Glass notes.
3. Omega-3 Fatty Acids
Omega-3 fatty acids are essential for brain health and are known to support the production of dopamine and serotonin. These fatty acids, commonly found in fish oil supplements, are linked to better memory, mood stabilization, and improved attention span. "Supplementing with omega-3s may help promote overall brain health, as well as improve symptoms related to memory, attention, and mood," explains Dr. Gillespie. By keeping your brain cells healthy and reducing inflammation, omega-3s make it easier for neurotransmitters to function efficiently, leading to better emotional regulation and focus.
4. Vitamin B12
Vitamin B12 is another essential vitamin you should include in your lineup, especially if you're looking for a greater sense of focus and energy throughout the day. This vitamin plays a major role in maintaining mood and focus by supporting the production of neurotransmitters that influence happiness and relaxation. "This vitamin is essential for maintaining mental sharpness and clarity, as well as mood balance," says Dr. Glass. B12 is crucial for serotonin production, meaning it can help prevent depression and alleviate anxiety. Studies have shown that supplementing with B12 can improve mood, energy, and overall cognitive function in just a few weeks. If you’re feeling sluggish or emotionally drained, adding B12 to your routine can help revitalize both your mental and emotional well-being.
5. Magnesium
When it comes to anxiety and stress, magnesium is one of the best natural solutions. Magnesium is known as a calming mineral, primarily due to its role in boosting gamma-aminobutyric acid (GABA) activity, which helps regulate mood and reduce anxiety. "Magnesium has been shown to have a significant calming effect on the body and mind, which can help relieve symptoms of anxiety, restlessness, and insomnia," shares Dr. Glass. GABA is a neurotransmitter that promotes relaxation and reduces stress, helping you focus better and maintain a positive outlook. In addition to its mental benefits, magnesium also helps regulate blood pressure, preventing headaches and enhancing your ability to concentrate.
Incorporating these supplements into your daily routine can give you the mental clarity and emotional balance needed to stay focused and happy throughout the day. Always consult with a healthcare professional to ensure you're taking the right doses for your individual needs.
