Focus supplements range from well-proven to pure marketing. Caffeine and L-theanine together have decades of research. Some nootropics have almost none. Here's what actually holds up to scrutiny.
Proven Performers
Caffeine alone improves alertness but can cause jitters and anxiety. L-theanine smooths it out. The combo is more than the sum of its parts. Better attention, faster reaction time, fewer errors. Multiple studies confirm this.
Your brain uses creatine for energy, just like your muscles. Studies show cognitive benefits, especially when you're sleep deprived or stressed. Vegetarians see bigger effects since they get less from food.
DHA is structural. It's literally what your brain is made of. Low levels correlate with attention issues. Won't give you a boost like caffeine, but supports the hardware running the software.
Interesting but Less Proven
This mushroom may stimulate nerve growth factor. Animal studies look promising for cognition. Human studies are limited but encouraging. Worth trying if you're interested in neuroprotection alongside focus.
Provides choline, the building block for acetylcholine (a key neurotransmitter for focus and memory). Some evidence for cognitive enhancement, especially in older adults. Mixed results in younger populations.
Traditional Ayurvedic herb with some clinical backing for memory. Takes 8-12 weeks to show effects. Not a stimulant. Think slow-building support rather than immediate focus.
Focus Stack
Proven basics without overcomplicating.
| Ingredient | Dose | When |
|---|---|---|
| Caffeine | 100mg | Morning or pre-work session |
| L-Theanine | 200mg | With caffeine |
| Creatine | 5g | Any time, daily |
Beyond Supplements
- •Sleep deprivation tanks focus more than any supplement can fix
- •Phone notifications are focus poison. Turn them off.
- •Blood sugar crashes kill concentration. Eat protein.
- •Exercise improves BDNF and brain blood flow
Note: Focus issues can have underlying causes. If concentration problems are severe or sudden, talk to a healthcare provider.