Do you often find yourself wishing for more hours in the day to tackle your never-ending to-do list? Perhaps it's not just time that you need, but a boost in motivation to get things done. While some people seem to have cracked the code to daily productivity, for others, staying motivated can feel as rare as a lunar eclipse. If you're struggling to stay productive, incorporating certain nutrients into your diet through supplements may be worth considering.
While taking supplements can provide numerous health benefits, they should never replace a balanced diet or serve as the sole solution to health problems. However, supplements can be useful in addressing nutrient deficiencies or supplementing key vitamins and nutrients that may be lacking in one's diet. For those seeking productivity-enhancing supplements, there are several options to explore, such as those that boost energy levels, improve cognitive function, memory, and focus, and reduce stress.
To help you identify the best supplements for maximizing productivity, we sought the advice of expert dietitians. Keep reading to discover their top recommendations, and for additional supplement tips, don't miss our guide to the 9 Best Costco Supplements to Take Daily.
Vitamin B12
"As more people adopt plant-based diets and reduce their intake of animal products, they may not be getting sufficient amounts of vitamin B12," explains Lauren Manaker, MS, RDN, a registered dietitian and author of The First Time Mom's Pregnancy Cookbook and Fueling Male Fertility. This is due to the fact that vitamin B12 is naturally abundant in animal-based foods and beverages, such as dairy milk, cheese, eggs, fish, and meat.
Vitamin B12 is a critical nutrient that helps our bodies produce more red blood cells and supports heart health. It also provides the necessary energy to have a productive day. "This nutrient plays an important role in maintaining energy levels, particularly for those who consume less animal-based products," says Manaker. "Incorporating a vitamin B12 supplement into your routine may offer some benefits." Without enough of this essential vitamin in your diet, you may experience fatigue and mood swings, which can derail your productivity plans for the day.
Extract Derived from Green Tea
Green tea is a natural source of antioxidants, and it has been linked to several health benefits, such as enhanced fat oxidation, reduced risk of certain types of cancer, and slower aging of the brain. Moreover, green tea can improve productivity by providing caffeine and a specific compound that can support cognitive function. If you're not fond of the tea's flavor, you can opt for a green tea extract in capsule form, which offers the same advantages.
"Green tea extract contains caffeine, a natural stimulant that enhances energy levels," explains Manaker. "Additionally, EGCG, a compound present in green tea, has been proven to promote brain health."
Ginkgo Biloba
For those seeking a potent productivity-boosting supplement, Gingko biloba is a reliable choice.
"Ginkgo biloba is an herbal supplement that contains active ingredients such as flavonoids and terpenoids, which are believed to enhance blood flow to the brain and shield it from oxidative stress," says Trista Best, MPH, RD, LD at Balance One Supplements. "This is why it's often used to improve cognitive function, including focus and attention."
"It may also aid in supporting working memory, which, when functioning at its best, can lead to a more productive day," notes Manaker. Best emphasizes that "Ginkgo biloba can also increase the availability of neurotransmitters such as dopamine and norepinephrine, which are crucial for regulating mood, attention, and focus."
L-Theanine
At times, we require a productivity supplement that can enhance our focus and concentration, even when our energy levels are already optimal. Procrastination can take over without the right level of focus. To tackle this issue, Manaker recommends taking an L-theanine supplement.
"L-theanine is an amino acid that, when paired with caffeine, can increase focus," she explains. In a study on young adults published in Nutritional Neuroscience, participants demonstrated improved focus on specific tasks when L-theanine was consumed with around 40 milligrams of caffeine, which is roughly half a cup of coffee.
Coenzyme Q10 (CoQ10)
CoQ10 is another affordable and effective productivity supplement that you can incorporate into your routine.
"Coenzyme Q10 (CoQ10) is a natural antioxidant that aids in energy production in the mitochondria, the cell's powerhouses, and helps to convert food-derived energy into a usable form by the body," explains Best.
"Several studies suggest that CoQ10 supplements can raise energy levels, particularly in individuals with CoQ10 deficiency or those taking statin drugs for cholesterol reduction," notes Best. "While CoQ10 is generally safe, it is crucial to consult a healthcare provider before starting any new supplements, particularly if you're taking medication or have medical concerns."
Ashwagandha
If stress is impacting your ability to complete daily tasks, Manaker recommends taking Ashwagandha. This herb is available in capsule or powder form, and some research indicates that it can help alleviate stress.
One report published in the Indian Journal of Psychological Medicine found that high concentrations of Ashwagandha can improve an individual's resistance to stress and overall quality of life. A small study published in Medicine revealed that Ashwagandha may interact with the hypothalamus-pituitary-adrenal axis, a component of the body that plays a role in cortisol and stress levels, and thus reduce stress.
"For some individuals, being overly stressed can result in a loss of focus, so finding a solution may help them stay productive by keeping their stress levels in check," notes Manaker.