what supplements or food can I use to improve focus before the focus session

To improve focus before a session, Andrew Huberman from the Huberman Lab recommends a few supplements and foods:

1. Omega-3 Fatty Acids: Consuming 1 to 3 grams of EPA, a type of omega-3 fatty acid, can enhance focus and cognitive abilities. This can be obtained from consuming fatty fish such as salmon or taking fish oil supplements 1 2.

2. L-Tyrosine: This amino acid can boost dopamine levels and enhance focus. It can be taken as a supplement, usually around 500 mg, to increase alertness, especially before a focus-demanding activity 3.

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     1

     Boosting Concentration

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     2

     Omega-3 Benefits

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     3

     Boosting Focus

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     4

     Boosting Focus

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     5

     Caffeine and Focus

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3. Alpha-GPC: This supplement increases acetylcholine, a neurotransmitter involved in attention and focus. A typical dose ranges from 300 to 600 mg, which can be taken before engaging in focused cognitive activities 4.

4. Caffeine: While commonly consumed through coffee or tea, caffeine pills can provide a more potent focus boost. It's advised to use them cautiously, especially if sensitive to caffeine 5.

These supplements and foods can help optimize your focus sessions by enhancing neurotransmitter activity responsible for attention and cognitive function. However, it's recommended to integrate them into a healthy lifestyle and not rely solely on them for improvement.