Healthy eating can be challenging for all of us, but it can be particularly hard for college students.
Young adults are constantly on the move. Dorms crowded with students, part-time jobs, inadequate sleep, and added stress compromise the immune system.
Getting the day started correctly will help them avoid getting run down, a cold, eating poorly, and being unable to focus.
Consequently, students benefit from vitamins as a way to supplement their diet while it is straining, owing to the constant changes in eating habits.
Students can get energy supplements so that they don’t run themselves into the ground. Students can maintain balance with the use of energy supplements, so they feel fresh and focused for their 7:30 AM final.
The numerous supplements out there can help improve memory, creativity, alertness, motivation, and general cognition.
Keep reading to find the 10 best supplements for college students to make healthy and informed decisions.
10 Best Supplements for College Students
#1. Caffeine
Most commonly found in tea, coffee, and dark chocolate, caffeine is a natural stimulant.
Even though it’s possible to take it as a supplement, there is no need for it when these sources are readily available.
You feel less tired and more alert after taking this because it stimulates your brain and nervous system.
Research shows that caffeine increases your energy levels, improves your memory and reaction times, and enhances your general brain function.
Caffeine contains between 50 and 400 mg of caffeine per cup, but the exact amount varies.
It is generally considered safe and beneficial for most people to take 200-400 mg per day in single doses.
If consumed in excess, caffeine can cause side effects such as insomnia, anxiety, and nausea.
#2. Fish Oil
The two types of omega-3 fatty acids – docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are abundant in fish oil supplements.
The nutrients in DHA contribute to maintaining the structure and function of your brain, resulting in improved memory and thinking skills. It has also been beneficial to people suffering from mild cognitive decline.
EPA, another omega-3 fatty acid found in fish oil, may counteract inflammatory effects and protect the brain from aging and damage.
Researchers have shown that consuming fish oil, which contains both of these fats, can help slow the decline in brain function caused by aging.
#3. Acetyl-L-Carnitine
You naturally produce an amino acid called acetyl-L-carnitine in your body. It is crucial for your metabolism and, in particular, for your energy production.
A recent study claims that acetyl-L-carnitine supplements help you improve memory, feel more alert, and prevent brain deterioration due to aging.
Also, it could be useful for improving cognitive function in individuals with mild dementia or Alzheimer’s.
Researchers have not yet established that it is beneficial to healthy individuals who do not have any loss of brain function.
#4. Rhodiola Rosea
As a dietary supplement, Rhodiola Rosea comes from the herb Rhodiola Rosea. It is used in Chinese medicine to aid health and well-being.
Apparently, it reduces fatigue and helps enhance mental processing.
A study showed that people who took Rhodiola Rosea got less tired, and also had an enhanced brain function.
#5. Ginkgo Biloba
This herbal supplement, Ginkgo Biloba, comes from a tree derived from Ginkgo biloba.
The supplement is popular among those who want to boost their brainpower.
Ginkgo Biloba boosts brain functions like concentration and memory by increasing blood flow to the brain.
#6. Resveratrol
As an antioxidant, resveratrol is found in the skins of red and purple fruits, including grapes, raspberries, and blueberries.
Peanuts, red wine, and chocolate also contain this compound.
According to some studies, taking resveratrol supplements may prevent the deterioration of the hippocampus, an important part of the brain that plays a significant role in memory.
#7. Bacopa Monnieri
This herbal medicine is made from the herb Bacopa Monnieri. Traditionally, it is used to improve cognitive function in traditional medicine practices such as Ayurveda.
Both healthy and elderly people suffering from declining brain function have shown improvement in memory and thinking skills.
However, it’s important to consider, that repeated applications of Bacopa Monnieri have been shown to yield this result. In general, people take 300 mg per day, and it is likely to take around four to six weeks to see any results.
Bacopa Monnieri also causes occasional diarrhea and upset stomach, according to studies. It’s for this reason that many people advise taking this supplement with food.
#8. Phosphatidylserine
It is a phospholipid (a type of fat compound) found in the human brain.
The supplement phosphatidylserine may preserve brain health.
Phosphatidylserine, taken three times per day at 100 mg, could help prevent age-related decline in brain function.
Its supplements can also improve memory and thinking skills in healthy people taking 400 mg every day.
#9. S-Adenosyl Methionine
S-adenosylmethionine (SAMe) is a naturally occurring substance in your body. The compound is essential to chemical reactions that create and break down compounds like proteins, fats, and hormones.
In people who suffer from depression, it may reduce the decline in brain functions and enhance the effects of antidepressants.
SAMe may sometimes be as effective as some antidepressants, according to a recent study.
There is, however, no proof that this supplement can help people without depression.
#10. Creatine
Creatine plays a vital role in the energy metabolism of the body. The body contains it naturally, mostly in muscles and in small amounts in the brain.
In addition to being popular as a supplement, you can also get it from animal products such as meats, fish, and eggs.
Intriguingly, creatine supplements can improve thinking and memory skills in people who do not consume meat.
Takeaway
A number of these supplements have shown promise in terms of improving cognitive function and protecting the brain.
You should still keep in mind that many brain-boosting supplements are only effective for people with mental conditions or who are nutritionally deficient.
