Whatever you do, so long as you’re a high performer, it is very important that you have enough of the right minerals and vitamins in your body that will boost both your physical and brain health.
The flip side is that a deficiency in these important minerals results in serious cognitive decline, lower energy levels, and even depression in some cases. Some vitamin deficiencies have even been linked to modern lifestyle diseases such as diabetes and heart disease, among others.
If you really want to unleash your full powers of concentration and productivity, then these 5 vitamins will help you get there.
- Vitamin D3
Vitamin D3 is taken as a supplement and will do a lot of good to your focus levels. It boosts your nerve function, allowing your neurons to fire much faster than they do without it. It’s also important for a couple hundred other processes in the body, ranging from the health of your bones to your overall mood.
Studies reported by the Scientific American show that a deficiency in vitamin D3 leads to lower cognitive function and potentially depression.
Most people in the west, as it turns out, don’t get enough vitamin D3 and are therefore at the risk of such issues as are brought about by a vitamin D3 deficiency. The risk is particularly greatest for vegans and vegetarians.
Whatever you do, even if you’re not a high performer, it is important that you get enough vitamin D3 to boost your performance levels or at least stabilize them at the bare minimum.
- Vitamin C
Vitamin C is a necessary component in the process that produces norepinephrine, a neurotransmitter.
This neurotransmitter controls such things as your response actions and attention levels. It is therefore important to have enough vitamin C in your system as it helps you focus more intensely on whatever you’re doing.
There are other advantages you can get from vitamin C, such as support against the oxidative stresses caused by stress, medication, and alcohol.
If you would like to know more about these benefits, you can read about vitamin C from a research paper writing service online. You can get vitamin C from blueberries, kale, kiwis, spinach, chili peppers, oranges, papayas, strawberries, lemons, broccoli, and Brussels sprouts.
- Omega 3 Fatty Acids
When it comes to vitamins, probably none of them can match the potency and range of advantages associated with omega 3 fatty acids.
You should take these supplements on a daily basis if you want to give your body and mind the best health they could get. This vitamin is responsible for many bodily functions and their proper operation, including your liver, heart, eyes, and so on.
For the purposes of this article, omega 3 fatty acids are beneficial to your cognitive functions.
This set of fatty acids has been shown to improve the speed of communication between neurons in your brain, to increase your memory and attention span, to improve your ability to carry out tasks to completion, to reduce stress, and even to enlarge the brain when given to young children.
People have a severe deficiency in omega 3 fatty acids in the modern day society, mostly due to the priority placed on low fat diets.
This has been linked to many lifestyle diseases, such as depression, diabetes, obesity, and even ADHD in children. There have also been links between omega 3 deficiency and a decline in cognitive performance.
Omega 3 fatty acids can be found in oysters, sardines, anchovies, chia seeds, and grass-fed beef, among others, though they can also be taken as supplements.
Magnesium is a very important mineral that helps with bone density, blood sugar regulation, and a whole host of small but important chemical reactions happening all over the body.
That said, it also has benefits for the mind, the greatest of which is its ability to reduce stress. When you have enough magnesium in your system, you will experience less stress, feel more calm and relaxed, and be able to focus on the things that matter to you.
Magnesium is also a necessary component in the process that activates B vitamins so they can work on improving your cognitive function.
You can get magnesium from cashews, almonds, avocados, and dark chocolate, among others, though you can also get it from supplements.
- B Vitamins
B vitamins are beneficial to your ability to focus, your alertness, and your energy levels, among others. They even help mitochondria in your cells function better, as well as help in the production of serotonin.
A deficiency in B vitamins will impair your ability to learn, decrease your energy levels, and make you more easily distracted. Specifically, you should make sure you get enough of B-12, B-9, and B-3. B vitamins can be obtained from potatoes, cheese, avocadoes, milk, eggs, and others, though they can also be taken as a supplement.
Vitamins play a crucial role in many bodily functions, including cognitive function. By taking enough of them, you will give yourself the necessary edge to get ahead in your work and life.
Elizabeth Skinner is a writer and editor who loves to talk about health and health supplements. She enjoys researching different foods and health supplements that boost energy levels and improve performance. She is also a yoga enthusiast in her free time.