What are best supplements to increase focus and concentration?


To improve focus and concentration, the has recommended several supplements based on their action on key neurotransmitters involved in attentional processes:

  1. Alpha-GPC: This compound increases acetylcholine transmission, which is directly related to heightened focus and the ability to learn and adapt (neuroplasticity). suggests dosages of 300 to 600 milligrams prior to tasks requiring deep concentration 1. While Alpha-GPC can increase alertness, it is not a typical stimulant and can be taken without causing overstimulation or jitters 2.

  2. L-Tyrosine: L-Tyrosine is an amino acid that enhances dopamine transmission, which is crucial for concentration and focus. Doses of 500 milligrams, combined with Alpha-GPC and caffeine, can be effective for focused work 3.

    Boosting Focus

    Andrew explains how increasing acetylcholine transmission can improve focus and concentration, and recommends Alpha-GPC as a supplement to achieve this. He also discusses concerns about the supplement's potential link to stroke and suggests taking garlic capsules to offset any risks.

    Huberman Lab

    Focus Toolkit: Tools to Improve Your Focus & Concentration | Huberman Lab Podcast #88
  3. Phenylethylamine: Occasionally, also uses phenylethylamine, which, like L-tyrosine, positively influences dopamine pathways, providing an additional way to enhance focus for intense work sessions 4.

  4. Omega-3 Essential Fatty Acids: Whilst not a direct mediator of focus, ingesting 1 to 3 grams of EPA (a specific type of omega-3 fatty acid) per day, can support overall cognitive function, mood, and concentration 5.

These recommendations are proposed as potential strategies to enhance cognitive function through supplement use, alongside highlighting the importance of behavioral tools and good nutrition as foundational elements of mental performance. However, stresses the significance of employing behavioral tools before turning to supplementation and only considering prescription drugs after exhausting these options 6.

Please remember to consult a healthcare provider before beginning any supplement regime to ensure that it is safe and suitable for your individual health circumstances.