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At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
How to Improve Mental Alertness With Supplements
Improved concentration, better learning abilities and sharper memory -- these are all components of mental alertness. Some supplements have been shown to improve aspects of mental alertness, although study results have been mixed. Supplements may not work the same in everyone. Before you take any supplements, talk with your doctor about concerns you may have about your alertness and whether these supplements may be of any benefit.
If you are experiencing serious medical symptoms, seek emergency treatment immediately.
Take 200mg of Asian ginseng standardized extract capsules, 1 to 3 times a day, suggests the University of Maryland. These supplements should be standardized to contain 4 to 5 percent ginsenosides. Asian ginseng is said to boost alertness, improve concentration and memory, and may improve learning abilities.
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Take a ginkgo biloba supplement 1. Talk with your healthcare provider about a safe dosage for you. Follow the dosing instructions on the package. According to Drugs.com, multiple studies have found that ginkgo biloba helps improves memory, learning retention and visual processing, all of which are involved with mental alertness 1.
Use rosemary essential oil as an aromatherapy supplement to boost mental alertness and memory. The University of Maryland states that people who inhaled rosemary had reduced anxiety 2. The herb is often used to help improve concentration as well.
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Take a taurine supplement. Mayo Clinic states that supplemental doses up to 3,000mg of this amino acid have been found to be safe, but ask your physician what dose is appropriate and safe for you. Taurine has been reported to improve mental performance when combined with caffeine, but study results are mixed.
Tips
Get enough sleep so that you are not overtired, which can impair your mental alertness. Consume enough nutrients so that your body is well nourished and able to function optimally.
Warnings
Before using any supplement, talk with your doctor to make sure it is safe for you to consume. Natural supplements can interact with medications and certain medical conditions, causing adverse side effects, some of which can be serious.
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References
- Drugs.com: Ginkgo Biloba
- University of Maryland Medical Center: Rosemary; Dr. Steven Ehrlich; 2009
- Mayo Clinic: Taurine in Energy Drinks: Is It Safe?
- Guoyan Yang, Yuyi Wang, Jin Sun, Kang Zhang and Jianping Liu. Ginkgo Biloba for Mild Cognitive Impairment and Alzheimer’s Disease: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Current Topics in Medicinal Chemistry. 2016; Vol. 16 Issue 5 pp. 520-8.
- H. H. Dodge PhD*, T. Zitzelberger MPH, B. S. Oken MD, D. Howieson PhD, ABPP, and J. Kaye MD. A randomized placebo-controlled trial of ginkgo biloba for the prevention of cognitive decline. Neurology, online February 27, 2008.
Writer Bio
Jaime Herndon has been writing for health websites since 2009 and has guest-blogged on SheKnows. After graduating with a Bachelor of Arts in psychology and women's studies, she earned a Master of Science in clinical health psychology and a Master of Public Health in maternal-child health. Her interests include oncology, women's health and exercise science.