Brain Food

By A.N. Spreen, MD

There are definitely things that can be done to improve your ability to concentrate. First, consider avoiding refined carbohydrates (and even all simple carbs, such as fruits and fruit juices) on days when prolonged gray-matter usage is expected (think papers and exams). The variations in blood sugar levels generated by carbohydrate metabolism can cause remarkable "ups" and "downs," and often the downs can come when you need them the least.

High-protein foods cause more sustained blood sugar levels, permitting easier concentration for longer periods. Nuts, seeds, cheese, eggs and meat do this.

For nutrients, start with a good multivitamin and mineral supplement. That will ensure that the specific supplements you try will have a better chance to work, relying on interactions with the basic "team" you've got aboard. For concentrating on concentrating, I'd suggest the following:

  1. L-glutamine: This amine nutrient converts to glutamic acid in the brain, which is directly usable as fuel, along with glucose. (Glutamic acid itself has difficulty crossing the "blood-brain barrier.")
  2. Phosphotidylserine: This is a newer nutrient but has been found to have specific applications for concentration.
  3. Ginkgo biloba: This herb has long been thought to improve the ability to concentrate. It has been shown to help retain memory of longer strings of numbers for longer periods of time, so it should be helpful for any memory problems.
  4. A B-12 shot can work wonders.
  5. Ginseng: This is another herb that is a general non-stimulant uplift for the body.
There are others, but I'd start with these and pick the ones that work the best for you (or a combination). Get a good night's sleep (if you have trouble in this department try valerian, kava or tryptophan), and don't go into the mental stress hungry.

Good health,
A.N. Spreen, MD

Source Information

iVillage.com www.iVillage.com/diet/features/herbs/qas/0,5090,12435,00.php

2002-04