This story has been updated since it was originally posted on 9/13/2022 to provide more expert insight
It’s natural to experience lower energy levels, worsening memory, and a difficulty focusing as we age. Unfortunately, our brain function tends to decline over time—but that doesn’t mean it can’t be prevented. There are several ways to keep your bran sharp over the years; one of the best ways is by ensuring you’re taking in all the essential vitamins and nutrients it needs. Sometimes that’s difficult to do through diet alone, which is where supplements come in.
To learn more and discover some of the best vitamins out there that can help boost energy, improve memory, and promote better focus, we spoke to Victoria Glass M.D. from Farr Institute and Kristin Gillespie, MS, RD, LDN, advisor for Exercise With Style. While there are many fantastic options out there, their top recommendations are Vitamin C, Vitamin D, Vitamin B12, and Magnesium, and Omega-3. Read about them all below!
1. 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. "This is one of the most important vitamins for focus and energy, as it is necessary for the synthesis of acetylcholine, a neurotransmitter that plays a central role in attention and memory," she explains. "Additionally, vitamin C can help improve blood flow to the brain, which is essential for maintaining brain energy levels."
bottle of now brand vitamin d-3 supplements
2. 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. "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.
3. Omega-3s
Gillespie says that Omega-3 fatty acids are a "vital part of our diets and a beneficial supplement" for an array of reasons. While Omega-3 fish oil supplements are well-known for their heart-healthy benefits, they can also do wonders for your brain health. "Omega-3 fatty acids serve a variety of health benefits, among which is the promotion of brain health. Supplementing with omega-3s may help promote overall brain health, as well as improve symptoms related to memory, attention, and mood," she tells us.
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 is essential for maintaining mental sharpness and clarity, as well as mood balance," Dr. Glass says, noting that it can also "help prevent depression and alleviate symptoms of anxiety and insomnia." From energy to mood, this is an all-around great supplement. "If you're feeling fatigued or overwhelmed, vitamin B12 may be able to provide some relief. In one study, people who took vitamin B12 experienced a significant improvement in mood after just two weeks," she concludes.
4. Magnesium
When it comes to anxiety and stress, magnesium is one of the best natural solutions. "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," Dr. Glass shares. In addition to providing relief from these issues, it may also be worth trying magnesium out if you struggle with hypertension; Dr. Glass tells us it "plays an important role in regulating blood pressure, which can help prevent symptoms of high blood pressure such as headache pain or migraines." Nice!
Of course, there are a whole range of vitamins on the market, and the best supplements for you will depend on your own body, particular needs, and any deficiencies you may be experiencing. However, Dr. Glass's recommendations are great places to start for improved brain function and energy!
