Whether you're working through a busy day, studying, managing a long to-do list or simply trying to stay present, maintaining focus isn't always easy.
Poor sleep, stress, distractions, dehydration and an inconsistent diet can all make it harder to concentrate. While there isn't one magic solution for better focus, a combination of healthy everyday habits and the right nutrients can help support normal brain function and cognitive performance.
Certain supplements are also attracting interest for their potential role in cognitive health. Lion's Mane, Ashwagandha and Omega-3 are three ingredients that are particularly interesting when it comes to focus, memory and mental wellbeing. In this guide, we'll look at practical ways to support focus naturally, as well as what the research says about these popular supplements.
What Does Focus Actually Mean?
Focus is your ability to direct your attention towards a particular task or activity without becoming distracted. It involves several aspects of cognitive function, including attention, working memory, information processing and executive function.
Being able to focus isn't just about productivity. Good concentration can help you stay engaged with conversations, complete everyday tasks and make decisions. However, your ability to concentrate can naturally fluctuate throughout the day. Factors such as sleep, stress, diet and your environment can all influence how focused you feel.
1. Prioritise Good-Quality Sleep
One of the simplest ways to support focus is to make sure you're getting enough sleep.
Most healthy adults need around 7 to 9 hours of sleep each night. The NHS notes that not getting enough sleep can leave you feeling tired during the day and make it harder to focus on everyday tasks. ¹
Try creating a consistent sleep routine by:
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Going to bed and waking up at similar times
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Giving yourself time to relax before bed
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Keeping your bedroom dark, quiet and comfortable
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Avoiding caffeine close to bedtime
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Limiting screen time before going to sleep
If you're struggling to concentrate during the day, it can be worth looking at your sleep routine before looking for a supplement.
2. Eat for Steady Energy
Your brain needs energy to function, so what you eat throughout the day matters.
Rather than relying on sugary snacks for a quick burst of energy, try to build meals around a combination of complex carbohydrates, protein, healthy fats, fruit and vegetables.
Good options include:
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Oats and wholegrains
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Eggs
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Oily fish
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Nuts and seeds
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Beans and pulses
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Fruit and vegetables
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Yoghurt and other dairy products
Eating regular, balanced meals can also help you avoid the hunger and energy dips that can make it harder to concentrate.
3. Stay Hydrated
It's easy to forget about hydration when you're busy, but drinking enough fluids is an important part of looking after your overall wellbeing.
Keep water nearby while you're working or studying and make drinking regularly part of your routine. If you're feeling tired or finding it difficult to concentrate, having a glass of water can be a simple first step.
4. Take Regular Breaks
It might seem counterproductive to stop when you're trying to get something finished, but taking short breaks can make it easier to return to a task with a clearer mind. Try working in focused blocks and stepping away from your desk between them.
Your break doesn't need to be complicated. You could:
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Make a cup of tea
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Go for a short walk
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Stretch
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Get some fresh air
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Make a snack
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Step away from your phone and computer
The goal is to give your attention a chance to reset.
5. Move Your Body
Exercise isn't just important for physical health. Staying active can also support your overall mental wellbeing. A short walk can be particularly useful when you've been sitting at a desk for a long period.
Regular physical activity can also support better sleep, which in turn can help you feel more alert and focused during the day. If you're struggling to concentrate, try stepping away from your screen and taking a 10-minute walk before returning to your task.
6. Reduce Distractions
Sometimes the problem isn't a lack of focus, it's simply too many things competing for your attention. Phones, emails, notifications and social media can all interrupt periods of concentration.
Try creating a more focus-friendly environment by:
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Turning off unnecessary notifications
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Putting your phone out of reach
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Closing unused browser tabs
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Checking emails at set times
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Working somewhere quiet
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Focusing on one task at a time
You may find that improving your environment has a bigger impact than trying to force yourself to concentrate harder.
Supplements for Focus: Three Ingredients to Know
Alongside healthy lifestyle habits, certain supplements are increasingly being explored for their potential role in cognitive function and mental wellbeing.
Three particularly interesting ingredients are Lion's Mane, Ashwagandha and Omega-3.
The research is still developing, and these supplements shouldn't be viewed as a replacement for healthy habits. However, there is some interesting evidence worth understanding.
Lion's Mane for Focus and Cognitive Function
Lion's Mane, also known as Hericium erinaceus, is an edible mushroom that has attracted considerable interest for its potential effects on cognitive function. Human research is still relatively limited, but early studies are promising.
A 2023 randomised, double-blind, placebo-controlled pilot study involving healthy young adults found that a single dose of Lion's Mane was associated with faster performance on one measure of cognitive function. However, the researchers also reported limited or null findings in other areas and highlighted the need for larger studies. ²
A further randomised, placebo-controlled study published in 2025 found that a single dose of Lion's Mane did not significantly improve overall cognitive function or mood, although improvements were observed in one individual cognitive test. ³
This means it's too early to make definitive claims about Lion's Mane and focus. However, the early research makes it an interesting ingredient for people looking to support their cognitive wellbeing.
What makes Lion's Mane interesting?
Lion's Mane contains naturally occurring compounds including hericenones and erinacines, which are being investigated for their effects on the nervous system.
Research is ongoing into how these compounds may interact with pathways involved in brain health and cognitive function. For now, the most accurate way to describe Lion's Mane is as an ingredient with promising but emerging evidence for cognitive function.
Ashwagandha and Mental Focus
Ashwagandha is a traditional botanical that has become increasingly popular in modern wellness routines.
It's particularly associated with stress management, but emerging research suggests it may have a role in several aspects of cognitive function too.
A 2026 systematic review and meta-analysis of 20 studies involving 1,249 adults found that Ashwagandha supplementation was associated with improvements in several cognitive measures, including memory, attention and processing speed, and executive function. ⁴
The researchers did, however, note differences between the studies and the Ashwagandha preparations used, so further research is still needed.
Why might stress matter for focus?
When you're stressed, it can be difficult to give your full attention to the task in front of you. Instead of focusing on one thing, your mind may constantly jump between worries, deadlines and other responsibilities.
That's why supporting your overall stress management can be just as important as looking for ingredients specifically associated with cognition. Ashwagandha is therefore particularly interesting as part of a broader approach to stress, mental wellbeing and cognitive function.
Omega-3 and Brain Health
Omega-3 fatty acids are another important part of the conversation around cognitive health. The main omega-3 fatty acids found in fish and fish oil are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
DHA is particularly abundant in the brain and plays an important structural role in brain tissue. ⁵
Omega-3 is found naturally in oily fish such as:
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Salmon
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Mackerel
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Sardines
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Herring
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Trout
Plant foods such as walnuts, chia seeds and flaxseeds provide ALA, another type of omega-3 fatty acid.
Does Omega-3 improve focus?
This is where it's important to distinguish between supporting normal brain function and claiming that an omega-3 supplement will automatically make you more focused. Research into omega-3 supplementation and cognition has produced mixed results.
A 2015 systematic review of randomised controlled trials found no overall improvement in cognitive performance in the general population, although there was some evidence of benefit in people with low omega-3 status. ⁶
More recent research continues to investigate whether factors such as age, baseline omega-3 levels, dosage and length of supplementation influence the results. ⁷
So, while omega-3 is an important nutrient for overall health and DHA is an important component of the brain, taking more isn't necessarily going to produce an immediate improvement in concentration.
Lion's Mane, Ashwagandha and Omega-3: Can They Work Together?
These three ingredients are interesting because they approach cognitive wellbeing from different angles.
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Ingredient |
Why it's interesting |
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Emerging research into cognitive function, attention and mental performance |
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Research into stress, attention, memory and executive function |
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EPA and DHA support overall nutritional intake, with DHA being abundant in the brain |
Rather than thinking of them as three ingredients that will instantly improve focus, it's more useful to consider them as part of a wider approach to cognitive wellbeing.
A good foundation still comes first: sleep, nutrition, hydration, exercise and managing stress.
What Vitamins and Minerals Support Normal Cognitive Function?
It's not just supplements such as Lion's Mane and Omega-3 that are relevant to cognitive health.
A varied diet provides a range of vitamins and minerals that contribute to normal psychological and nervous system function.
Vitamin B12
Vitamin B12 contributes to normal psychological function and normal functioning of the nervous system. ⁸
It's found naturally in foods including meat, fish, eggs and dairy products, as well as some fortified foods.
People following a vegan diet may need to pay particular attention to their B12 intake.
Magnesium
Magnesium contributes to normal psychological function and normal functioning of the nervous system. ⁹
Good dietary sources include:
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Nuts
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Seeds
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Wholegrains
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Green leafy vegetables
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Beans and pulses
Magnesium is therefore another nutrient worth considering as part of a balanced approach to everyday wellbeing.
Create a Focus-Friendly Routine
If you want to improve your ability to concentrate, try creating a routine that removes some of the things that make focusing harder.
Morning
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Start with a nutritious breakfast
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Drink some water
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Get some daylight
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Avoid immediately checking every notification
During the day
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Work in focused blocks
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Take regular movement breaks
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Stay hydrated
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Eat balanced meals
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Keep your phone and unnecessary notifications out of reach
Evening
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Give yourself time to wind down
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Reduce screen time before bed
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Avoid caffeine late in the day
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Aim for a consistent bedtime
The aim isn't to be perfectly focused every minute of the day. It's about creating conditions that make concentration easier.
FAQs
What is the best natural way to improve focus?
There isn't one single solution. Getting enough sleep, eating a balanced diet, staying hydrated, exercising regularly and reducing distractions can all help support concentration.
Does Lion's Mane help with focus?
Early research suggests Lion's Mane may have potential benefits for certain aspects of cognitive performance, but human evidence is still limited and mixed. More research is needed before definitive conclusions can be drawn. ² ³
Is Ashwagandha good for concentration?
Emerging evidence suggests Ashwagandha may support certain aspects of cognitive function, including attention, processing speed and memory. A 2026 meta-analysis found improvements across several cognitive measures, although further research is needed.⁴
Does Omega-3 help with focus?
Omega-3 fatty acids, particularly DHA, are important components of the brain. However, studies looking specifically at omega-3 supplementation and cognitive performance have produced mixed results. ⁶ ⁷
Can stress affect concentration?
Yes. Stress can make it harder to concentrate, particularly when your attention is constantly being pulled towards worries or competing demands. Finding ways to manage stress can therefore be an important part of supporting focus.
What vitamins are good for concentration?
Several nutrients contribute to normal nervous system or psychological function, including vitamin B12 and magnesium. A varied, balanced diet is the best starting point for getting the nutrients your body needs.
Why can't I concentrate?
Difficulty concentrating can have many causes, including lack of sleep, stress, poor diet, dehydration, illness or simply having too many distractions around you. If you're experiencing persistent problems with concentration or other symptoms that concern you, speak to a healthcare professional.
Support Your Focus From the Inside Out
Improving focus isn't about finding one magic ingredient. Start with the basics: get enough sleep, eat well, stay hydrated, move regularly and give yourself proper breaks from work and screens.
From there, ingredients such as Lion's Mane, Ashwagandha and Omega-3 can be considered as part of a broader approach to nutritional and cognitive wellbeing.
The research into these ingredients continues to develop, so it's worth keeping expectations realistic. Supporting focus is ultimately about creating the right conditions for your mind and body to perform at their best, both through everyday habits and a well-balanced diet.
