3 vitamins proven to enhance your concentration

Staying focused and productive can be a challenge during normal times – but if you’re one of the many employees who are still working remotely, you’re probably finding your focus pulled away by plenty of distractions.

If you share a space with family or roommates, overhearing someone else’s call or having to stop what you’re working on to help a child with homework can easily throw your concentration off.

And even if you’re living solo, with no boss or coworkers around to keep you on track, sneaking in just one more episode of a new show or taking a break to sort through a load of laundry can be tempting. Then, of course, you find yourself working later than you’d expected. 

If any of this sounds familiar, incorporating more vitamins and minerals into your daily diet can help increase productivity.

Here’s a look at some of the most effective options to consider for improving your focus and concentration in 2021. 

Vitamin D3

Vitamin D deficiency in the U.S. is a common problem. One study found that around 40% of the population is not getting enough vitamin D.

There are many risk factors associated with this deficiency, but when looking at cognitive function specifically, Vitamin D3 is integral for focus and concentration. 

Low vitamin D3 levels have been shown to correlate with minimized cognitive function directly, can negatively impact energy levels and even cause depression. This is due to the way vitamin D3 helps with nerve function in our brains. 

To get more vitamin D3, one way to start is by getting 20-30 minutes of direct sunlight exposure. Just be sure you’re using an SPF and protecting your skin. 

Other foods to incorporate that are a good source of vitamin D3 include fatty fish like salmon, sardines, and tuna. Mushrooms are also rich in vitamin D3.

Vitamin C

You likely know at least some of the many benefits vitamin C provides us. But in addition to supporting the functions of our immune system, it provides us with plenty of brain-boosting advantages as well. 

For our neurotransmitters to produce norepinephrine (which controls our brain’s attention and responses), our bodies need vitamin C. This is why getting enough vitamin C is crucial for our brain focus. Vitamin C also helps with stress response, which can be a big help if you work in a high-stress environment. 

Oranges are usually the first thing that comes to mind when we think about vitamin C, but strawberries, blueberries and lemons are also rich in this vitamin. Leafy greens like Kale and spinach are high in vitamin C as well.  

B-Vitamins

B-Vitamins like B-12, B-3 (Niacin) and B-9 (Folate) can help give your productivity and focus levels an added booth. Why is that? It all has to do with how these nutrients work to convert neurotransmitters to help mitochondria function properly.

People who are deficient in B Vitamins have been found to suffer from low energy levels and have even shown slower learning development. Studies have shown that B vitamins can help older adults maintain and improve cognitive function as well. 

To add more B vitamins into your diet, add green beans, asparagus, spinach, avocado and potatoes to your dishes. Eggs, cheese, and milk are also rich in B vitamins. 

Incorporating the right amount of vitamins into your diet

In a perfect world, you’d seamlessly add the ideal portions of these nutrient-dense foods into your daily diet. But that’s not always the reality – which is why vitamins and supplements in pill form have become a popular alternative. 

However, before you start taking additional vitamins, it’s a good idea to consult with your doctor to ensure you’re taking the right amount.

When it comes to supplements, it’s possible to have too much of a good thing, so make sure you and your physician agree on a plan of action before starting a supplement regimen.