Mark Hyman, M.D.’s
Focus and Concentration Support
Protocol overview
Last updated: May 13, 2025
11 Nutrients
Omega-3 fatty acids
1000mg
Omega-3 fatty acids, particularly EPA and DHA, are essential for brain function, supporting neuronal structure and communication. These fats enhance focus and concentration by promoting healthy brain cell membranes and improving neurotransmitter function. Omega-3s may also help reduce inflammation, contributing to better cognitive performance and concentration. [1]
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Log in or sign upVitamin B6
10mg
Vitamin B6 supports brain health by aiding in the synthesis of key neurotransmitters like dopamine, serotonin, and GABA, which regulate mood, motivation, and cognitive function. By facilitating efficient communication between neurons, B6 helps support focus and mental clarity. [2]
Vitamin B12
1000mcg
Vitamin B12 enhances concentration by supporting the maintenance of the myelin sheath, which speeds up communication between brain cells. It also works with folate in the methylation process to support neurotransmitter production, sustaining mood balance and mental focus. [3]
Vitamin D3
125mcg
Vitamin D3 supports focus and concentration by promoting healthy neurotransmitter function and enhancing the production of brain-derived neurotrophic factor (BDNF), which strengthens communication between brain cells. It also helps regulate mood and protect against brain inflammation—factors that can significantly impact mental clarity, attention span, and mental performance, especially during periods of stress or fatigue. [4]
L-Tyrosine
1200mg
L-Tyrosine, an amino acid, supports focus and concentration by promoting the production of dopamine and norepinephrine, key neurotransmitters involved in attention and stress response. It may improve mental performance in challenging situations, helping sustain cognitive flexibility and clarity under stress or fatigue. [5]
Magnesium
144mg
Magnesium is essential for focus and concentration as it helps regulate neurotransmitter function and supports synaptic plasticity. By promoting healthy brain cell activity, magnesium enhances cognitive function, reduces stress, and improves mental clarity, making it crucial for sustained attention and optimal brain performance. [6]
GABA
750mg
GABA, the brain's main inhibitory neurotransmitter, helps regulate neuronal activity and promotes relaxation. By reducing stress and anxiety, GABA may improve focus and concentration, supporting a calm and balanced mental state, which is essential for sustained attention and cognitive performance. [7]
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Warnings
Individuals taking blood thinners, antidepressants, or antacids should consult a healthcare provider before using these nutrients. Additionally, those on thyroid medications or with kidney disease should seek medical advice before use, as these nutrients may interact or affect their conditions. Pregnant or breastfeeding individuals, those with known allergies to any components of this protocol, or individuals with bleeding disorders, thyroid disorders, or kidney disease should consult a healthcare provider before use. Additionally, those taking prescription medications such as blood thinners, antidepressants, or antacids should seek medical advice before using these nutrients.
Lifestyle Improvements
To optimize focus and concentration, a holistic approach to lifestyle is essential. Nutrition plays a critical role, as the brain requires high-quality fuel to function effectively. A nutrient-dense, anti-inflammatory diet rich in omega-3 fatty acids, antioxidants, and polyphenols is key. Whole foods like fatty fish, leafy greens, and colorful fruits nourish the brain, reducing oxidative stress that impairs cognitive function over time.
Physical activity is equally vital. Regular aerobic exercise boosts blood flow to the brain, stimulates the growth of new neurons, and improves focus and clarity. Both endurance and strength training support mitochondrial function, which powers the brain’s energy production, ensuring sustained mental endurance and concentration throughout the day.
Sleep is another foundational pillar. Quality rest allows the brain to detoxify, consolidate memories, and prepare for the day ahead. Prioritizing sleep hygiene, such as avoiding screens before bed, maintaining a consistent schedule, and creating a restful environment, greatly enhances cognitive performance, focus, and clarity.
Stress management is crucial in a world filled with distractions. Chronic stress damages the brain, impairing memory and focus. Mindfulness practices like meditation and deep breathing reduce stress and enhance cognitive function. Taking breaks from digital devices and practicing mindfulness throughout the day can significantly improve mental clarity and concentration.
Incorporating these lifestyle changes can help your brain function at its peak, improving both focus and overall cognitive performance. By focusing on nutrition, movement, sleep, and stress management, you set the foundation for sustained concentration and mental clarity every day.
Disclaimer
These statements have not been evaluated by the Food and Drug Administration. Any products and informational content displayed on this page are not intended to diagnose, treat, cure, or prevent any disease.
While this Protocol has been created by health experts, it is educational in nature and not a substitute for personalized medical advice. Always consult with your healthcare provider before starting any new supplement regimen, especially if you have underlying health conditions or take medications.
- Dighriri, I. M., Alsubaie, A. M., Hakami, F. M., Hamithi, D. M., Alshekh, M. M., Khobrani, F. A., Dalak, F. E., Hakami, A. A., Alsueaadi, E. H., Alsaawi, L. S., Alshammari, S. F., Alqahtani, A. S., Alawi, I. A., Aljuaid, A. A., & Tawhari, M. Q. (2022). Effects of omega-3 polyunsaturated fatty acids on brain functions: A systematic review. Cureus, 14(10), e30091. https://doi.org/10.7759/cureus.30091
- Kennedy, D. O. (2016). B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. Nutrients, 8(2), 68. https://doi.org/10.3390/nu8020068
- O’Leary, F., & Samman, S. (2010). Vitamin B12 in health and disease. Nutrients, 2(3), 299–316. https://doi.org/10.3390/nu2030299
- Casseb, G. A. S., Kaster, M. P., & Rodrigues, A. L. S. (2021). Potential Role of Vitamin D in Cognitive Function and Neuroplasticity—Evidence from Preclinical and Clinical Studies. Frontiers in Neuroscience, 15, 694706. https://doi.org/10.3389/fnins.2021.694706
- Jongkees, B. J. (2020). Baseline-dependent effect of dopamine’s precursor L-tyrosine on working memory gating but not updating. Cognitive, Affective, & Behavioral Neuroscience, 20(3), 521–535. https://doi.org/10.3758/s13415-020-00783-8
- Zhang, C., Hu, Q., Li, S., Dai, F., Qian, W., Hewlings, S., Yan, T., & Wang, Y. (2022). A Magtein®, magnesium L-threonate-based formula improves brain cognitive functions in healthy Chinese adults. Nutrients, 14(24), 5235. https://doi.org/10.3390/nu14245235
- Almutairi, S., Sivadas, A., & Kwakowsky, A. (2024). The effect of oral GABA on the nervous system: Potential for therapeutic intervention. Nutraceuticals, 4(2), 241–259. https://doi.org/10.3390/nutraceuticals4020015
- Baek, J. H., Park, H., Kang, H., Kim, R., Kang, J. S., & Kim, H. J. (2024). The role of glutamine homeostasis in emotional and cognitive functions. International Journal of Molecular Sciences, 25(2), 1302. https://doi.org/10.3390/ijms25021302
- Noor, S., Kumar, A., Yadav, R., & others. (2021). Taurine supplementation and its impact on cognitive function: A review. Neuroscience & Biobehavioral Reviews, 126, 137–145. https://doi.org/10.1016/j.neubiorev.2021.04.018
- López-Gambero, A. J., Sanjuan, C., Serrano-Castro, P. J., Suárez, J., & Rodríguez de Fonseca, F. (2020). The biomedical uses of inositols: A nutraceutical approach to metabolic dysfunction in aging and neurodegenerative diseases. Biomedicines, 8(9), 295. https://doi.org/10.3390/biomedicines8090295
- Maffei, M. E. (2020). 5-Hydroxytryptophan (5-HTP): Natural occurrence, analysis, biosynthesis, biotechnology, physiology, and toxicology. International Journal of Molecular Sciences, 22(1), 181. https://doi.org/10.3390/ijms22010181