Introduction

What is focus and why is it important?

‘Focus ’is a fundamental cognitive function of our brains. The ability to focus plays a crucial role in our day-to-day lives and is essential for human existence due to its huge significance in improving the ability to focus has been the subject of extensive research.

Some suggest behavioural and lifestyle tips to improve focus, whilst others study the benefits of several substances. Substances that may improve cognitive function are often created and termed as supplements. Supplements consist of higher levels of nutrients to increase their dose to boost our focus. 

But many questions remain unanswered:

• Which supplements are the best for increasing focus? 
• How do they work? 
• Most importantly, do they really work at all?

We will break down what focus means, provide an overview of some of the many supplements claiming to boost focus, delve into how they work and if they really work. 

Understanding focus and attention

To understand focus, we first need to understand attention. Attention is a state of optimal brain activation that allows the selection of information and appropriate courses of action.¹

Focus is a direct aspect of attention. Focus is defined as the deliberate and sustained effort to concentrate on something specific. Focus can be described as a form of selective attention that allows us to pick and choose what our brain processes. While attention can be given to multiple stimuli simultaneously, we can only focus on a single stimulus, task, or goal.¹

Focus plays a crucial role in maintaining overall well-being. It aids with learning, problem-solving, decision-making, and memory. However, optimal focus isn’t just simply present at all times. It is influenced by several internal and external factors.

Internal factors

1. Interest and motivation: Interest in the task and motivation can positively influence focus. When people are interested in what they are doing, they are more likely to maintain focus²
2. Emotional state: Emotional factors such as stress, anxiety, and boredom can impact focus. For example, difficulty concentrating is a key symptom of anxiety disorders.³ Meanwhile, a calm state of mind can enhance focus
3. Physical well-being: An unwell individual is less likely to maintain focus because their body is not well enough to remain attentive. This could include factors like age, nutrition, sleep deprivation, and illnesses. Research has shown that students ‘coming to school without sleep, feeling hungry, and tired makes it difficult to collect their attention in the classroom’⁴

External factors 

1. Environment: Factors such as noise levels, lighting, temperature, and overall comfort can either enhance or detract from focus. For example, a study showed that heat stress negatively impacts ability to concentrate and complete complex tasks⁵
2. Task complexity: More complex tasks may require sustained focus that might be harder to maintain over extended periods. Our brains are designed to be ‘monotaskers’, naturally focusing better on simpler tasks with a single end goal⁶
3. Medications: Certain medications can hinder attention and focus as a side effect, such as sleep aids, anti-anxiety pills, opioids, and so on⁷

Role of nutrition and supplements

Physical well-being is an important internal factor that influences our ability to focus. We need a healthy brain to focus. Our brain function is affected by the balance, or imbalance, of nutrients in our body. Whether we get these nutrients from our diet or supplements, ultimately they are essential for chemical reactions that keep us running. Nutrients that we put in our body have a direct impact on our brain.⁸

Some important nutrients needed for brain function are Omega-3 fatty acids and B vitamins. These can be found in the diet. However, sometimes the diet is not enough. This may be due to dietary choices, for example being vegan, or medical conditions, such as malabsorption, ADHD/ ADD, etc. In such cases, supplements may be helpful to balance the nutrients in our brains. Supplements are often created to meet the daily intake requirements, and if used with professional advice, they could help improve our ability to focus.

What are the best supplements to improve focus?

There are many supplements claiming to enhance brain function and focus. However, experts say there is insufficient data to make solid claims.⁹ We will take an in-depth look at some dietary and herbal supplements which may be best for improving focus. As well as their benefits, supplements do come with their risks. Therefore always consult with a healthcare professional before starting any supplements. 

Omega-3 fatty acids

Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are essential nutrients that support brain health found in oily fish. Approximately 50%-60% of the brain is made up of lipids (fats). Thirty-five percent of these lipids consist of Omega-3.¹⁰ Therefore, Omega-3 fatty acids are vital. 

Omega-3 is known to promote cognitive functions such as learning and focus, reduce inflammation, and regulate blood pressure.¹¹ Dietary sources include fish, walnuts and chia seeds. 

Omega-3 supplements can come in the form of fish oil capsules, and even vegan omega-3 formulations! Although dietary intake should be promoted first, studies suggest that elderly people, lonelier people, and people with dietary restrictions may benefit from omega-3 supplements.¹⁰

B vitamins

B vitamins are a group of water-soluble vitamins. B vitamins are important for brain function since the body prioritises maintaining high concentrations in the brain. B vitamins are necessary for many processes such as energy and neurotransmitter production, brain development and myelin formation. Vitamins B12, B9 and B6 are the most widely studied B vitamins that have shown relevance to neurological health.¹²

Various studies show high Vitamin B levels increase cognitive function. For example, supplementation of folate, a B vitamin, has significant positive effects on attention and memory. In addition, dietary intake of B12 and B6 may slow cognitive decline.^13,14 B6 supplements also showed improved attention in children with ADHD.¹⁵ However, other studies on B vitamin supplements have inconsistent results. 

Regardless, with professional advice, B vitamin supplements may improve cognition, attention, and focus. 

Caffeine and L-Theanine

Caffeine,is a naturally occurring stimulant of the central nervous system. It is found in cacao beans and certain teas. Caffeine is widely taken to increase energy and attentiveness.

 L-Theanine is an amino acid that is found in tea. It’s been shown to directly affect the brain, through achieving a relaxed yet alert mental state 16. Theoretically, L-Theanine may counteract the unnecessary jitteriness and anxiety induced by coffee. 

The effect of combining Caffeine and L-Threonine on cognition is currently being studied. One study compared the effect of caffeine with and without L-Theanine. The combination demonstrated increased improvement in attention and reduced susceptibility to distractions.¹⁷ The caffeine and L-theanine combination improved short-term sustained attention and overall cognition.¹⁸ However, further research is needed to provide sufficient evidence and outline possible side effects.

Rhodiola rosea

Rhodiola rosea is a herbal adaptogen, and has long been used in traditional medicine for stress management and productivity. The exact mechanism of the herb is still being studied, but it seems to improve focus by enhancing overall well-being. 

Rhodiola rosea regulates stress, enhances activity of happy hormones, improves oxygen delivery to the brain, and promotes positive mood. These effects may collectively create optimal conditions for improved focus, memory, and learning.¹⁹ This is all theoretical since there is limited evidence from clinical trials. 

Research in animals has demonstrated improvement in learning and memory²⁰, but human studies mainly focus on stress management as their objective. More research is needed to define the recommended dose and side effects, but the initial findings seem promising. 

Ginkgo biloba

Ginkgo Biloba leaf extract is one of the most popular herbal supplements used to improve cognition, mood, and attention. Ginkgo Biloba may improve focus by enhancing communication between nerve cells and increasing nerve cell production in the brain.²¹

Some studies conclude that Ginkgo Biloba may be used as an alternative treatment in ADHD, with improvements in attention span.²² It's important to note that the effects of Ginkgo Biloba on cognition are mainly noticed in the long term with persistent use. The long-term use is generally safe, but side effects may include headaches, allergy, and upset stomach. 

Summary

Focus is crucial in daily life. It is influenced by various factors such as physical well-being, mood, nutrition. To improve focus, the priority should always be maintaining optimal conditions through a balanced diet or a healthy lifestyle. If diet and lifestyle changes are not enough, supplements may be helpful along with professional advice. Supplements with promising effects on focus include: Omega-3, B vitamins, Caffeine and L-Theanine, Rhodiola Rosea, and Ginkgo Biloba. It is important to note that supplements may have side effects and further research is needed in most cases to make specific recommendations. You should always consult with a healthcare professional before taking any supplements.