4 Supplements That Support Memory, Focus, and Mental Clarity

At LunHer, we know that life gets overwhelming and sometimes your memory, focus, and mental clarity don’t feel the same. Let’s talk about how supplements can offer support so that you feel your best.

The LunHer Take

1. Your brain needs specific vitamins and minerals to function optimally, especially during periods of stress, hormonal shifts, or burnout.

2. If you're already sleeping, eating well, and exercising, but still feel mentally foggy,  targeted supplements may help close the gap and support long-term brain health.

You’re juggling a lot: deadlines, decisions, daily responsibilities. When your brain feels foggy, distracted, or just off, even the smallest task can feel overwhelming. But here’s the good news: just like your body needs fuel to function, your brain needs specific nutrients to stay sharp.

It is important to note that no supplement can replace a balanced lifestyle or nourishing food; however, certain vitamins and botanicals have been shown to support cognitive performance, focus, and memory. According to the Mayo Clinic, studies suggest that the Mediterranean diet - rich in healthy fats from olive oil and fish - may help reduce the risk of mild cognitive impairment.

Here are four science-backed ingredients worth knowing about if mental clarity and focus are part of your wellness goals.

1. Vitamin B-12 

Vitamin B12 (also known as cobalamin) is a key nutrient for brain health. The B-complex family is a group of water-soluble vitamins that are directly involved in nerve cells and energy production. Many animal foods, including beef, liver, fish, poultry, eggs, and dairy products are rich in Vitamin B-12. As a result, many vegans and vegetarians may find it harder to obtain B-12 from a strictly plant-based diet. 

According to the National Institutes of Health, Vitamin B12 is needed for DNA synthesis and neurological function, plus the proper formation of red blood cells. They also note that poor memory can be a result of Vitamin B-12 deficiency, in addition to dementia, confusion, and depression.

How is Vitamin B-12 deficiency related to our memory loss?

B12 also helps regulate homocysteine, an amino acid that in high levels may be linked to cognitive decline. The U.S. National Library of Medicine notes that other nutrients, including B-12, break down homocysteine in the body into other substances. With enough B-12, there should be little homocysteine left in the bloodstream. When this balance is upset, and our bodies face a B-12 deficiency, it may lead to confusion and memory loss. A homocysteine test can determine if your levels of Vitamin B-12 are too low. Research also suggests that optimal B12 intake supports nerve health and may even help maintain the protective myelin sheath that allows neurons to fire efficiently.

Symptoms of Low Vitamin B12

Harvard Health Blog warns that with a harmful B-12 deficiency the signs may occur quickly, and may be mistaken for another health issue. Low B12 levels have been linked to:

• Memory loss

• Fatigue

• Tingling in the hands and feet

• Difficulty concentrating

2. Omega-3 Fatty Acids & Fish Oil

The brain needs omega-3 fatty acids to build cell membranes (DHA) and support blood flow. These fatty acids are critical building blocks of brain cell membranes and help regulate neurotransmitter activity, mood, and blood flow.

While researchers are still examining the role fish oil and fatty acids play in cognitive health, there is evidence that it could be very beneficial. In clinical studies, higher EPA and DHA levels have been associated with better memory, focus, and even reduced brain shrinkage with age. 

3. Astaxanthin

Astaxanthin is a powerhouse antioxidant that is found in fish and algae, and it is what gives marine life its pink tint, including shrimp, trout, and salmon. What makes it so unique? One study reported that it’s one of the few antioxidants that can cross the blood-brain barrier and directly protect your brain cells from oxidative stress. The same study concluded that astaxanthin shows potential for brain protection during the natural aging process. 

The University of Michigan notes that astaxanthin also has potential anti-inflammatory properties and that astaxanthin has demonstrated no side effects in people during clinical trials.

4. Ashwagandha

Ashwagandha is a root that has been used as a tonic for more than 3,000 years. It’s highly regarded in traditional Ayurvedic wellness practices and is also known as “Indian ginseng.” In modern studies, ashwagandha has been shown to support:

• Mental clarity

• Emotional regulation

• Memory and concentration

• Cortisol balance

Ashwagandha is an adaptogenic herb which means that it is non-toxic, helps regulate stress during difficult times, and positively impacts the body. The U.S. National Library of Medicine notes that ashwagandha contains phytochemicals that may help calm the brain. If racing thoughts, overwhelm, or mental fatigue are holding you back, ashwagandha can help ground your mind while still supporting productivity.

The Bottom Line

First and foremost, you should focus on maintaining a balanced lifestyle and consuming nourishing food. If that isn’t enough, your brain may simply be asking for support and these nutrients can help. As always, consult with a trusted healthcare provider before adding new supplements, especially if you're pregnant, nursing, or managing a health condition.