As we age, maintaining sharp memory, stable mood, and mental focus becomes increasingly important—but it’s not always easy. Doctors recommend certain supplements that can help support brain health, enhance cognitive function, and promote emotional balance, especially for women over 40. From essential vitamins to brain-boosting nutrients, these eight supplements may provide the extra edge your mind needs to stay energized, focused, and resilient every day.
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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," Victoria Glass, M.D. from Farr Institute, 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 Kristin Gillespie, MS, RD, LDN, advisor for Exercise With Style. 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.
6. Zinc
Zinc is often overlooked but plays a key role in brain signaling and cognitive health. It supports neurotransmitter function and helps maintain mood stability. Zinc is critical for overall brain communication and can aid in reducing feelings of irritability or fatigue, especially in women over 40. Ensuring adequate zinc intake may help with focus, memory retention, and emotional balance.
7. Probiotics
Gut health is directly connected to brain health through the gut-brain axis. Probiotics help maintain a healthy microbiome, which can influence mood, memory, and cognitive function. Supporting gut health with probiotics may help reduce stress and improve mental clarity, as the gut produces neurotransmitters like serotonin that impact brain function. Daily probiotics may be especially helpful for reducing brain fog and enhancing overall focus.
8. L-Theanine
L-Theanine, an amino acid found in green tea, promotes relaxation without causing drowsiness. It can enhance focus, reduce stress, and improve sleep quality, all of which are essential for optimal brain function. L-Theanine works synergistically with caffeine to improve alertness and attention, making it a great supplement for maintaining mental clarity throughout the day.
Incorporating these eight supplements into your daily routine can support memory, mood, and focus, helping you maintain mental clarity and emotional balance. Always consult a healthcare professional to determine the right doses for your individual needs.
