Exams or intense study periods can be incredibly stressful, making it tough to stay focused and calm. One of the best ways to support your brain health and stay sharp is by ensuring you're getting enough essential nutrients.

The Power of B Vitamins

B vitamins are water-soluble nutrients that must be replenished daily through our diet. They are vital for maintaining overall health and have specific benefits for brain function. Let's dive into some key B vitamins essential for boosting brain health and cognitive function.

Vitamin B1 - Thiamine

Thiamine is crucial for maintaining good brain health. It helps prevent and treat mood and mental disorders while improving memory and mental energy. Studies have shown that supplementing with 250mg of thiamine per day can reduce symptoms of anxiety disorders such as chronic fatigue, insomnia, nightmares, anorexia, and headaches. Additionally, thiamine supplementation in elderly patients can decrease the risk of developing dementia-related symptoms.

Vitamin B6 - Pyridoxine

Vitamin B6, also known as pyridoxine, is essential for producing neurotransmitters like serotonin and GABA, which are often referred to as "happy brain hormones." These neurotransmitters help reduce the negative effects of stress. A deficiency in pyridoxine can lead to a decrease in GABA levels, which may result in increased pain perception, depression, and anxiety. Research suggests that a lack of vitamin B6 can also cause cognitive decline and memory loss.

Vitamin B12 - Cobalamin

Vitamin B12 is key for overall neurological function. Deficiency in this nutrient can cause symptoms such as fatigue, pins and needles, confusion, irritability, and depression. Since vitamin B12 is found primarily in animal products, vegans and vegetarians should consider supplementation or consume fortified foods to meet their needs. Low B12 levels are associated with an increased risk of neurological disorders like Alzheimer's disease.

Struggling to concentrate while studying?

Here are some tips to help you stay on track and improve your concentration levels.

Prioritise Sleep

Getting enough sleep is crucial for maintaining concentration and cognitive function. Studies have shown that sleep deprivation makes it difficult to focus and reduces our ability to perform tasks and solve problems. Aim for 7-9 hours of unbroken sleep each night. Establishing a consistent sleep schedule, avoiding screens before bed, and reducing caffeine intake can significantly improve sleep quality.

Balanced Nutrition

In addition to B vitamins, a balanced diet rich in other essential nutrients supports brain health. Ensure you're eating various fruits, vegetables, whole grains, and lean proteins to keep your brain functioning optimally.

Cognitive Support

Consider adding the following supplements from Sona to your routine to support your brain health during exam season:

  • Sona B Complex: This comprehensive supplement includes all essential B vitamins, supporting energy levels, mental performance, and overall brain health. Perfect for staying sharp and focused.
  • Sona Korean Ginseng: Known for its ability to boost energy and improve mental performance, Korean Ginseng can help you stay alert and sharp during long study sessions.
  • Sona Stress B: Formulated to support the immune and nervous systems, this supplement helps reduce stress and improve mood, keeping anxiety at bay during high-pressure times.

Focusing on these key areas and supporting your brain health with B vitamins and other nutrients can make a significant difference during stressful times. Prioritise sleep, maintain a balanced diet, and consider supplements like Sona B Complex, Sona Korean Ginseng, and Sona Stress B to stay calm, focused, and mentally sharp. With the right support, you can achieve your best performance and be ready to tackle any challenge that comes your way.

 

References

Geng J, Dong J, Ni H, Lee MS, Wu T, Jiang K, Wang G, Zhou AL, Malouf R. Ginseng for cognition. Cochrane Database Syst Rev. 2010 Dec 8;(12):CD007769. doi: 10.1002/14651858.CD007769.pub2. PMID: 21154383.