Struggling to stay focused?

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Struggling to stay focused?

Fire up your focus and maximise your memory.

Excellent cognitive function, memory and concentration are signs of a healthy brain – a critical aspect of high performance in all areas of life. A herb called Ginkgo Biloba increases blood flow to the brain and supports memory and concentration.

What is Ginkgo biloba?

Ginkgo biloba, or maidenhair, is a tree native to China. The leaf extract of Ginkgo biloba has been used traditionally to enhance memory and protect against age-related cognitive decline.1

Ginkgo biloba contains various pharmacologically active substances, including terpenoids and flavonoids. Research on Ginkgo biloba extract has shown that it has many potential applications related to its antioxidant effects in various human tissues. Ginkgo has been shown to decrease cellular damage, enhance mitochondrial function, boost neurogenesis and stimulate cerebral blood flow, among other benefits.1,2,3

Ginkgo biloba and brain function

Research has demonstrated Ginkgo biloba’s positive effects on cognitive function. Some examples of this:

  • Ginkgo biloba was found to slow cognitive decline in 589 healthy aging adults.4
  • In a study on 28 young adults, a 120 mg dose of Ginkgo biloba combined with phosphatidylserine improved memory and memory speed for up to 6 hours after treatment, and it also improved calmness.5
  • In studies involving subjects with mild cognitive impairment, Ginkgo biloba has been shown to improve a variety of cognitive aspects, including visual, verbal and episodic memory, concentration and perceived physical health.6,7,8,9

 

A laser focus formulation from Vital

Your brain is a metabolically active organ that requires energy and essential nutrients to function at its best.10 Vital Ginkgo Biloba combines 120 mg Ginkgo biloba leaf extract with the following key nutrients for a laser focus formulation:

  • Vitamin B5, which is an essential trace nutrient that is required for the synthesis of Coenzyme A (CoA). CoA plays a critical role in many metabolic pathways, including those that provide energy for the brain. It is also required for the release of neurotransmitters between synapses, so it is essential for the transmission of information in the brain.10,11
  • Iron, which is involved in the creation of neuronal cells and various neurotransmitters, as well as metabolism in the brain. Iron status has a significant effect on behaviour, memory, learning and sensory systems and iron deficiency is linked to delayed brain development and worse school performance in children.12
  • Zinc, which has antioxidant and anti-inflammatory properties, and it is essential for normal brain function.13 Zinc is present in high concentrations in specific neurons. Zinc deficiency is linked to many conditions that cause cognitive and memory impairment, including neurodegenerative diseases, sleep disorders and vascular diseases.10,13

A nutrition boost with herbal support may be just what you need to support your brain health.

Here are some more brain health tips and focus hacks for when you need your brain to work at its best:

Caffeine may help, provided you can also sleep well at night. Caffeine can increase alertness and attention and help you perform better through a long, tedious task.14,15 Avoid caffeine if it interferes with your sleep though, because there is nothing quite like a good night’s sleep for improving cognitive function and supporting general health. Research suggests that 7 hours is the sweet spot for cognitive function in older adults between the ages of 38 and 73.16 Sleeping less than this as adults is associated with impaired immunity, more pain and greater risk of accidents along with health risks such as weight gain, obesity, diabetes, cardiovascular disease and depression. For young adults it may be more appropriate to aim for 9 hours of sleep.17

  • Immediate rewards. Yes, getting a degree is rewarding long term, but why doesn’t that motivate you to get through an assignment? We are simple creatures, and we tend to respond well to more immediate gratification. Think of a list of realistic rewards that you can implement each day to keep yourself on the right track. Some ideas? See a friend, buy a treat, take a bubble bath, go for a walk in nature, read for an hour, take a power nap or any other break. The reward is motivating and the break itself will improve your focus, creativity and overall productivity.
  • Don’t do everything alone. Having a study group keeps everyone accountable. You can help one another though tricky tasks and it’s more fun.
  • Meditate and practice mindfulness. Research shows that meditation improves test performance and it’s good for your health.18 There are great apps that can help you start a meditation practice.
  • Move your body. Cardiovascular exercise boosts blood flow to the brain, providing oxygen and essential nutrients that could help your brain to work at its best.19
  • Ditch the distractions. Turn off your phone and try music. The trick with music is that it must be rhythmic and appealing to you. It could be classical or electronic or any other genre that you enjoy. Provided it is not overly stimulating or distracting, it may help you to focus better, especially for tasks that require sustained attention.20 If music doesn’t work for you then ear plugs or noise-cancelling headphones might help you stay in the zone.
  • Eat well. The brain needs plenty of energy and essential micro- and macronutrients to function.21 Studies show that a Mediterranean-style diet is supportive of improved cognitive function. A Mediterranean diet includes plenty of whole grains, legumes, vegetables, fruit, olive oil, nuts and omega 3 fatty acids. It also means avoiding refined carbohydrates and excess saturated fat intake. There are cognitive benefits associated with other traditional styles of eating, such as the Nordic diet or Okinawan diet. Like the Mediterranean diet, these eating patterns emphasize healthy, whole foods, particularly vegetables and fruits.22,23 Supplementation with micronutrients may help you to get all the nutrients you need when there are gaps in your diet.

References:

  1. Zieneldien T, Kim Janice, Cao C. The multifaceted role of neuroprotective plants in Alzheimer’s disease treatment. Geriatrics (Basel).2022 Apr; 7(2): 24.
  2. Silva H, Gazalho Martins F. Cardiovascular activity of Ginkgo biloba-an insight from healthy subjects. Biology (Basel). 2022 Dec 21;12(1):15.
  3. Mashayekh A, Pham DL, Yousem DM, Dizon M, Barker PB, Lin, DDM. Effects of Ginkgo biloba on cerebral blood flow assessed by quantitative MR perfusion imaging: A pilot study. Neuroradiology. 2011 Mar;53(3):185-91.
  4. Amieva H, Meillon C, Helmer C, Barberger-Gateau P, Dartigues JF. Ginkgo biloba extract and long-term cognitive decline: A 20-year follow-up population-based study. PLoS One.2013; 8(1): e52755.
  5. Kennedy DO, Haskell CF, Mauri PL, Scholey AB, 2007, Acute cognitive effects of standardised Ginkgo biloba extract complexed with phosphatidylserine. Hum Psychopharmacol. 2007 Jun;22(4):199-210.
  6. Grass-Kapanke B, Busmane A, Lasmanis A, Hoerr R, Kaschel R. Effects of Ginkgo biloba special extract EGb 761® in very mild cognitive impairment (vMCI). Neuroscience Med. 2011;2:48–56.
  7. Kandiah N, Chan YF, Chen C, Dasig D, Dominguez J, Han SH et al. Strategies for the use of Ginkgo bilobaextract, EGb 761®, in the treatment and management of mild cognitive impairment in Asia: Expert consensus. CNS Neurosci Ther. 2021 Feb; 27(2): 149–162.
  8. Kaschel R. Specific memory effects of Ginkgo biloba extract EGb 761 in middle-aged healthy volunteers. Phytomedicine. 2011 Nov 15;18(14):1202-7.
  9. Zhao M, Dong Z, Yu Z, Xiao S, Li Y. Effects of Ginkgo biloba extract in improving episodic memory of patients with mild cognitive impairment: a randomized controlled trial. Zhong Xi Yi Jie He Xue Bao. 2012 Jun;10(6):628-34.
  10. Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and minerals for energy, fatigue and cognition: A narrative review of the biochemical and clinical evidence. 2020 Jan; 12(1): 228.
  11. Scholefield M, Church SJ, Xu J, Patassini S, Hooper NM, Unwin RD, Cooper GJ. Substantively lowered levels of pantothenic acid (vitamin b5) in several regions of the human brain in Parkinson’s Disease dementia. Metabolites. 2021 Aug 25;11(9):569.
  12. Chen Z, Yang H, Wang D, Sudfield CR, Zhao A, Xin Y et al. Effect of oral iron supplementation on cognitive function among children and adolescents in low- and middle-income countries: A systematic review and meta-analysis. Nutrients. 2022 Dec 15;14(24):5332.
  13. Sun R, Wang J, Feng J, Cao B. Zinc in cognitive impairment and aging. 2022 Jul; 12(7): 1000.
  14. McLellan TM, Caldwell JA, Lieberman HR. A review of caffeine’s effects on cognitive, physical and occupational performance. Neurosci Biobehav Rev. 2016 Dec;71:294-312.
  15. Pasman WJ, Boessen R, Donner Y, Clabbers N, Boorsma A. Effect of caffeine on attention and alertness measured in a home-setting, using web-based cognition tests. JMIR Res Protoc. 2017 Sep; 6(9): e169.
  16. Tai XY, Chen C, Manohar S, Husain M. Impact of sleep duration on executive function and brain structure. Commun Biol. 2022 Mar; 5(201).
  17. Paruthi S, Brooks LJ, D’Ambrosio C, Hall WA, Kotagal S, Lloyd RM et al. Recommended amount of sleep for pediatric populations: A consensus statement of the American Academy of Sleep Medicine. J Clin Sleep Med.2016 Jun 15; 12(6): 785–786.
  18. Ching HH, Koo M, Tsai TH, Chen CY. Effects of a mindfulness meditation course on learning and cognitive performance among university students in Taiwan. Evid Based Complement Alternat Med. 2015;2015:254358.
  19. Mandolesi L, Polverino A, Montouri S, Foti F, Ferraioli G, Sorrentino P, Sorrentino G. Effects of physical exercise on cognitive functioning and wellbeing: biological and psychological benefits. Front. Psychol. 2018 Apr; 9:509.
  20. Kiss L, Linnell KJ. The effect of preferred background music on task-focus in sustained attention. Psychol Res. 2021 Aug; 85: 2313–2325.
  21. Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and minerals for energy, fatigue and cognition: A narrative review of the biochemical and clinical evidence. 2020 Jan; 12(1): 228.
  22. Ekstrand B, Scheers N, Rasmussen MK, Young JF, Ross AB, Landberg R. Brain foods – the role of diet in brain performance and health. Nutr Rev. 2021 May 12;79(6):693-708.
  23. Melzer TM, Manosso LM, Yau SY, Gil-Mohapel J, Brocardo PS. In pursuit of healthy aging: effects of nutrition on brain function. Int J Mol Sci.2021 May; 22(9): 502

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