Back to School: The Benefits of Supplementation for Students.
The experience of going back to school can often prove traumatic for students, even more so as it is paired with a seasonal transition. Concentration wanes, memory suffers, and fatigue sets in. Similar effects can also be observed over the course of the school/academic year, as periods of intense studying can often lead to a lack of focus and what is referred to as “mental fog”.
It is during those times that both parents and students look at dietary supplements aimed at aiding cognitive function as a potential solution.
The role of nutrition on brain function
It is crucial to remember that nutrition significantly affects cognitive performance since the food we eat supplies energy to both the body and the mind alike throughout the day. Opting for a balanced diet that includes an abundance of fruits, vegetables, complex carbohydrates, and healthy fats is essential in supplying the body with the required vitamins, minerals, and antioxidants to enhance memory, concentration, and alleviate mental fatigue and tiredness. Moreover, certain nutrients commonly present in the Mediterranean diet, which are also available in supplement form, have the ability to mitigate the risk of neurodegenerative diseases.
Which are the best supplements to use when returning to school?
The use of supplements that boost brain function while studying can prove very beneficial when paired with a healthy diet. The first step would be to consider supplementing with minerals and vitamins, micronutrients which are essential for optimal brain function.
Here are some examples.
- Magnesium. Arguably one of the most widely recognized cognitive enhancers for studying and focus. It plays a crucial role in the nervous system and has been shown to aid in its function, leading to mental clarity. The occurrence of a Magnesium deficiency can adversely impact the regulation of nervous impulses and exacerbate one’s responses to stressful situations, resulting in mood swings and irritability. Additionally, magnesium is involved in the mechanisms of synaptic transmission, thus impacting the formation of long-term memories.
Some studies have also suggested that magnesium supplements may also be beneficial in treating symptoms of anxiety and depression; - Vitamin D. Beyond its known benefits on the immune system, Vitamin D also proves highly advantageous for cognitive health and brain function. This applies not only to individuals with anxiety disorders, but also to those navigating stressful periods or facing mental fatigue.
It is therefore important for students to maintain optimal Vitamin D levels during demanding academic periods or when returning to school, as it also contributes to the overall health of the nervous system. While vitamin D can only be found in few foods, the body naturally synthesizes it when the skin is exposed to UV radiation. Alternatively, supplementation is also an option; - Vitamin C. This invaluable nutrient plays a pivotal role in the functioning of the nervous system, as it facilitates the maturation and differentiation of neurons, as well as the formation of myelin, the insulating layer that forms around nerves that enables rapid and efficient transmission of electrical impulses along nerve cells. Inadequate vitamin C levels have been shown to lead to a low level of mental vitality, while its supplementation allows for enhanced cognitive performance and focus.
That seems to be especially true when studying, as a good deal of research studies have linked vitamin C supplementation to increased memory consolidation and retention; - Group B vitamins. Vitamins B6, B9 (i.e., folic acid), and B12 are also involved in promoting optimal brain health. Indeed, research has shown that insufficient levels of these vitamins can lead to cognitive impairments, including mental fog, memory problems, and difficulties concentrating on a given task. It is worth mentioning, however, that the link between these vitamins and mental wellbeing is still being studied by researchers, thus their supplementation is only recommended in cases of proven deficiency;
- Vitamin E. A powerful antioxidant that has the ability to shield cells, including brain cells, against the damaging impact of free radicals. According to certain preliminary studies whose findings are still under review, vitamin E may even be capable of slowing functional decline in individuals suffering from Alzheimer’s Disease. There is good reason to believe that this nutrient may offer benefits for enhancing concentration, particularly during seasonal transitions and periods of mental strain, such as those experienced by students.
At present, its supplementation is only recommended in cases of known deficiency.
Supplementation and psychophysical wellbeing
There are a plethora of other nutrients that can assist students who are studying during periods of stress or are experiencing reduced memory and focus. While they should be present in a balanced diet, they can be supplemented if necessary.
The fact that many of these supplements also have a positive impact on athletic performance makes them ideal for students who also practice sports.
- Arginine. An amino acid commonly found in many protein-rich foods that is mostly converted into nitric oxide once it enters the body. The latter causes blood vessels to dilate, resulting in enhanced blood flow in muscles. However, when neurological disorders are present, nitric oxide is involved in both pathological and physiological changes.
To such an extent, in fact, that certain research studies suggest that a deficiency in arginine might be among the potential factors leading to the onset of Alzheimer’s Disease. Considering the role played by nitric oxide in synaptic plasticity, the supplementation of its precursor (arginine) can be beneficial in elevating concentration levels and improving memory while studying; - Creatine. The significance of this compound in brain bioenergetics is so substantial that there has been considerable interest in examining the impact of its supplementation on the nervous system and behavior.
Creatine supplementation is believed to improve cognitive function. Indeed, the occurrence of mental disorders, along with learning delays in infants, is frequently observed in conjunction with a decrease in brain creatine levels.
As an illustration, the supplementation of creatine during a period of heightened stress, such as 24 hours of sleep deprivation, yielded favorable outcomes on both the person’s mood, as well as tasks that exert significant strain on the prefrontal cortex.
Creatine intake proves to be particularly beneficial for students that also engage in physical activity, as it has been shown to improve athletic performance and contribute to the development of muscle mass; - Carnitine. This compound possesses remarkable antioxidant properties and additionally offers significant advantages for brain health. It has been shown to play a vital role in safeguarding neurons against damage and aiding in the disposal of beta-amyloid protein fragments, a waste substance generated by the brain. Optimal levels of carnitine have been associated with the effective functioning of the nervous system, as well as enhanced memory and concentration, particularly during demanding cognitive tasks.
Brain foods for students
Finally, certain specific foods contain additional substances that can also have a positive impact on studying or concentration. One can easily increase their intake by making slight adjustments to their diet or by incorporating supplementation.
Just to name a few…
- Caffeine. Proven to help with concentration when taken in moderation. In addition to coffee, it can also be found in a number of supplements on the market that may also contain additional nutrients that counteract the effects of seasonal transitions;
- Theanine. An amino acid primarily found in green tea that has the ability to act on the central nervous system. It can boost cognitive performance, especially when paired with caffeine. Some studies have found that the intake of theanine supplements may have a positive effect on memory and reaction times;
- Omega-3. Typical foods of the Mediterranean diet are rich in Omega-3 fatty acids, which offer numerous benefits for the entire body, including the brain. The use of supplements that are abundant in Omega-3 enhances brain health and mitigates symptoms like mental fog, short attention span, and memory lapses, especially among students.
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