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The brain is the most valuable asset a digital professional possesses because, without it, you can not come up with ideas, solve problems and be able to meet deadlines. Digital professionals’ work frame can be stressful, and the pressure to constantly perform can really take a toll on your mental health because oftentimes, they juggle multiple projects and try to beat their deadlines.
There are lots of supplements you can take that are said to increase cognitive performance especially if you push yourself mentally and physically and Gillespie explains that supplements can be a helpful way to fill any nutrient gaps in your diet. “For people whose diets may be inadequate in these nutrients (i.e., those with absorption issues or who are adhering to restricted diets), a supplement may be necessary.
I have been able to curate five of the supplements that will help to improve your mental acuity and productivity as a digital professional or freelancer.
OMEGA-3 FATTY ACIDS
Omega-3 fatty acids play a very vital role in brain functioning as well as promoting the heart. This acid is a type of polyunsaturated fat that is essential for the human body. Research has shown that Omega-3 can improve memory, cognitive performance, and problem-solving skills. By including Omega-3 in your diet, your brain has gotten all it needs to help you perform your tasks well.
Omega-3 has three main types which are:
Eicosapentaenoic Acid [EPA]
Docosahexaenoic Acid [DHA]
Alpha-linolenic acid [ALA].
Omega-3 fatty acids are said to contain anti-anxiety and antidepressant effects that help in reducing mental issues and depression. As a digital professional, sometimes your tasks can take a toll on your mental health especially when dealing with difficult clients and or not being able to get the job done so depression tends to set in and your mental health is affected so by incorporating Omega-3 into your diet, your mental wellbeing can be managed and balanced. Asides from enhancing the brain, Omega-3 also helps to increase your productivity by enhancing your cognitive development and helping you stay focused and balanced throughout the rest of the day.
Omega-3 supplements are numerous in the market and some of them include:
Nordic Naturals Ultimate Omega, GNC Triple Strength Fish Oil, and Life Extension Super Omega-3 (EPA/DHA Fish Oil, Sesame Lignans & Olive Extract), etc.
These supplements are safe to take but taking more than the required dosage can cause bleeding for some so to be on the safer side, it’s best to speak with your doctor before getting any supplements.
You can also eat fatty fish like mackerel, salmon, and sardines. Eggs, yogurt, flax seeds, milk, and chia seeds are fortified with Omega-3 so you can incorporate these foods into your diet like three times a week.
PHOSPHATIDYLSERINE
Studies have suggested phosphatidylserine supplements can improve memory and human thinking. Phosphatidylserine is a type of fat compound called phospholipid that can be found in the human brain. It is a fatty substance that protects nerve cells in the brain and helps them to communicate with one another. Phosphatidylserine is a type of Phospholipid and this only exists in the brain membrane, that is, the part of your cell that protects the inside of the cell from the outside environment. These Phospholipids are fats that contain the mineral Phosphorus and we know that Phosphorus is an essential part of the teeth, bones, and most importantly, the DNA.
Phosphatidylserine supplements can also be used in preserving brain health because the fatty substance helps to transmit messages in your brain to help your memory and cognitive function. As one ages, the amount of natural phosphatidylserine in the body decreases and so people tend to take this supplement to increase the amount of phosphatidylserine in their brain.
Phosphatidylserine helps to support attention and one’s ability to focus and it relieves stress so this supplement shouldn’t be overlooked by any freelancer in the digital world.
Phosphatidylserine supplements include some of the following:
Double Wood Supplements Phosphatidylserine 300mg, Solgar Phosphatidylserine 200mg, and Gold Health Phosphatidylserine Plus Bacopa Monnieri 120 Veggie Capsules, etc.
You can also incorporate foods like Fish, Soybeans, Eggs, Beef, Liver, or Chicken
VITAMIN D
Not getting enough Vitamin D can increase the risk of memory loss.
Laboratory studies suggest that vitamin D protects neurons and reduces inflammation. Vitamin D is also used by the body to build and maintain bones and is also known to have anti-inflammatory, antioxidant, and neuroprotective properties. Our skin converts sunlight to vitamin D and vitamin D can also be found in certain foods we eat like sardines and salmon. There are lots of vitamin D supplements in the market that are considered safe and they include:
Nature’s Way Vitamin D3 Gummies and H Winter Griffith, M.D Minerals Supplements and Vitamins, etc.
Studies also suggest sunlight gives us a boost of vitamin D during the day to support our energy levels, balanced mood, and mental health and during the night, healthy vitamin D levels help the brain get restful sleep. As a digital professional who is always cooped up indoors with tasks, getting regular and moderate sun exposure is essential because it is a safe way to maintain normal vitamin D levels, especially during the summer/sunny months.
Talk to your doctor to determine how much vitamin D you need and if should consider taking supplements.
CAFFEINE
A bit shocked? I know you must be wondering what caffeine is doing on this list but contrary to popular opinion, caffeine helps to improve mental and cognitive performance. Caffeine helps to improve and increase well-being, alertness, mood, and concentration. It also helps to decrease the feeling of depression too.
When we ingest caffeine, it is connected to adenosine receptors in the brain thereby blocking the effects of adenosine, with the side benefit of allowing dopamine to flow more freely so which brings on the feelings of wellbeing, energy, and alertness. Adenosine is a neurotransmitter in your brain that promotes sleep.
All these benefits occur when it is consumed in moderation.
There are also lots of caffeine supplements that are being sold in the market and they are:
The Genius Brand Genius Caffeine, ValuMeds Caffeine Pills, Mutant Caffeine, etc.
B VITAMINS
B Vitamins are eight in number that help with brain and overall health. These vitamins are not stored in the body because they are water soluble so it’s important to take enough amounts of them both in supplements and the food you eat. The eight B Vitamins include:
Folate, otherwise known as Vitamin B9, folic acid is the synthetic version of it. Niacin, otherwise known as Vitamin B3 converts carbohydrates, fat, and alcohol into energy. Vitamin B12, otherwise known as Cyanocobalamin and adequate intake of this vitamin helps to speed neural transmission and DNA replication. Thiamin, otherwise known as B1 which helps to convert glucose into energy. Riboflavin can be found in foods like milk, yogurt, cheese spinach, and eggs. Pantothenic Acid, otherwise known as B5 is needed to metabolize proteins, fat, alcohol, and carbohydrates and also produce red blood cells. Vitamin B6, otherwise known as Pyridoxine is needed for protein and carbohydrate metabolism. Biotin, otherwise known as B7 is essential for amino acid, energy metabolism, and fat synthesis. Biotin can be found in foods like egg yolk, cauliflower, chicken, yeast, etc.
Well-balanced and nutritious meals can help you meet your Vitamin B needs but as you age and become older and you are placed on a plant-based diet would need supplements to meet these needs.
Vitamin B supplements include Nature’s Field B12 50mg, Simply Supplements Vitamin B Complex, InLife Iron Folic Acid Vitamin C, E, B12, Zinc, and Selenium.
DISCLAIMER
This is not a paid advertisement for any of the supplements mentioned and neither was I begged, cajoled, or asked to mention those supplements. Thank you!
Also, always consult a healthcare professional before starting any new supplement to be sure it’s safe for you and the supplements won’t interact with other medications you’re already taking.
