by Jenny Perez, August 21st 2024
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Fall into Focus with These Functional Nutrients

Fall into Focus with These Functional Nutrients 

As the vibrant energy of summer gives way to the crisp, contemplative days of Fall, it’s common to experience shifts in mood and mental clarity. The shorter days and cooler temperatures can challenge our ability to stay focused and energized. Our brains need the proper nutrients to maintain sharp cognitive function and sustained concentration. In this first part of our two-part series, Functional Nutrients for Focus and Fortitude this Fall, we’ll explore evidence-based ingredients that can help fasten our focus as we drift into Fall.

Saffron - The Mood Enhancer

Saffron, once worth more than gold, is derived from the delicate stigma of the Crocus sativus flower and has an exotic reputation that extends beyond the kitchen. Originally renowned for its medicinal properties in ancient cultures, saffron was used to treat a variety of ailments long before it became a luxurious culinary spice.

Beyond its culinary uses, saffron has recently gained attention for its potential to support mood and mindset. Studies have shown that saffron may help support a healthy mood as daylight decreases in the Fall. Research suggests that this spice’s ability to boost mood is linked to its impact on serotonin, which regulates mood, sleep, and appetite.1

Affron® saffron, a standardized saffron extract, is particularly notable for its efficacy in supporting mental focus and emotional well-being. Clinical research on Affron® has demonstrated its ability to promote a healthy stress response, and emotional balance, and support a healthy mindset, making it an excellent ingredient for focus and fortitude.2,3

When the mood is balanced, focusing and tackling tasks is more manageable. Incorporating saffron into your daily routine through supplementation or diet may help you stay mentally agile and have a positive mindset as the season changes.

Theanine - The Calm Focus

Theanine works by increasing the production of alpha waves in the brain. These brain waves are associated with relaxed alertness and meditative states, allowing for deep concentration and creativity. Unlike stimulants such as caffeine, which can lead to jitteriness and a subsequent crash, theanine provides a smooth, sustained mental clarity that is ideal for long work or study periods.4

Suntheanine®, a patented, pure form of L-theanine, has been extensively studied for its cognitive benefits. Clinical evidence suggests that Suntheanine ® may significantly enhance focus, support a healthy stress response, and improve sleep quality, all of which contribute to better mental performance and resilience.5 This makes Suntheanine® an ideal choice for those seeking to maintain focus and fortitude during the demanding Fall season. In addition to its calming effects, research suggests theanine may improve attention span and reaction time, making it an excellent supplement for anyone looking to enhance their cognitive performance.6

EPA/DHA - Brain Boosters

Omega-3 fatty acids, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) are essential for honing the brain’s focus and function. Abundant in fatty fish (like salmon, mackerel, and sardines) those lacking these in their diet should consider supplementation, as extensive evidence supports their cognitive benefits. High-quality fish oils, rich in EPA and DHA, are crucial, as purity and potency impact their effectiveness.7

Omega-3s play a key role in focus by supporting neurotransmitter production, improving memory, attention, and mental clarity—especially as Fall demands increase.8 They are vital for both adults and children, making them an excellent choice for the whole family. Additionally, omega-3s support mood health, which is critical for maintaining focus and productivity, offering comprehensive mental and emotional resilience.9

Melatonin - The Sleep Regulator

As the days shorten and darkness falls earlier, our natural sleep-wake cycles can be easily disrupted, leading to reduced melatonin production and poor sleep quality. Melatonin, a hormone produced by the pineal gland, is essential for regulating these cycles and ensuring a restful, restorative sleep.10

Disruptions from artificial light, stress, or seasonal changes can impair melatonin production, leaving you fatigued and less focused. Supplementing with melatonin can help reset your sleep-wake cycle, especially during Fall’s shifting light patterns.11 A concentrated liquid melatonin supplement offers enhanced bioavailability and flexible dosing, allowing you to adjust the amount to your needs. By ensuring you get the restorative rest you need, melatonin helps you wake up refreshed and ready to focus on the day’s tasks.

Practical Tips for Enhancing Focus

In addition to these powerful nutrients, consider incorporating the following practices to further enhance your focus this Fall:

  • Mindfulness and Meditation: Practicing mindfulness or meditation may help reduce stress and improve concentration. Even just a few minutes of deep breathing or focused meditation each day can make a significant difference in your mental clarity.12
  • Stay Hydrated: Dehydration can lead to fatigue and difficulty concentrating. Aim to drink plenty of water throughout the day, and consider herbal teas like green tea, which also provides a natural source of thought-centering theanine.13
  • Limit Distractions: Create a work environment that minimizes distractions and limits multi-tasking.14 This might mean setting aside specific times for focused work, turning off notifications, or creating a calming space with minimal noise.
  • Balanced Diet: While supplements can provide targeted support, a balanced diet rich in fruits, vegetables, lean proteins, and healthy fats will ensure your brain has all the nutrients it needs to function optimally.15

Fine-Tune Your Focus This Fall

Fall is a time of transition; with the proper support, it can also be a time of mental clarity and productivity. By incorporating saffron, theanine, EPA/DHA, and melatonin into your wellness routine, you can maintain sharp focus and a balanced mood throughout the season.

Stay tuned for Part 2 of the Functional Nutrients for Focus and Fortitude series where we’ll explore the essential nutrients for fortifying immune resilience as the year progresses. Click here to link to “Fortify Your Fall: Essential Nutrients for Wellness and Resilience”.

Until then, embrace the Fall season with confidence, knowing that these functional nutrients can help you stay focused and mentally agile, no matter the challenges.

 

‡ The products and claims made about specific products on or through this Site have not been evaluated by the United States Food and Drug Administration and are not approved to diagnose, treat, cure, or prevent disease.

‡ This Site is not intended to provide diagnosis, treatment, or medical advice. Products, services, information, and other content provided on this Site, including information that may be provided directly or by linking to third-party websites are provided for informational purposes only. Please consult accredited healthcare professional organizations, evidence-based herbal monographs, and published clinical research regarding any medical or health-related diagnosis or treatment options.

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References

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  2. Lopresti, Adrian L. et al. Affron®, a standardized extract from saffron (Crocus sativus L.) for the treatment of youth anxiety and depressive symptoms: A randomized, double-blind, placebo-controlled study. Journal of Affective Disorders 232 (2018): 349-357. Available at: https://www.semanticscholar.org/paper/affron%C2%AE%2C-a-standardised-extract-from-saffron-L.)-of-Lopresti-Drummond/ffb733b657c02d93d2d5e1f1d3699af323bf6110. Accessed on 8/19/2024
  3. Lopresti, A. L., & Smith, S. J. (2022). An examination into the mental and physical effects of a saffron extract (affron®) in recreationally active adults: A randomized, double-blind, placebo-controlled study. Journal of the International Society of Sports Nutrition, 19(1), 219–238. https://doi.org/10.1080/15502783.2022.2083455. Available at: https://www.tandfonline.com/doi/full/10.1080/15502783.2022.2083455. Accessed on 8/19/2024
  4. Anas Sohail A, Ortiz F, Varghese T, et al. The Cognitive-Enhancing Outcomes of Caffeine and L-theanine: A Systematic Review. Cureus. 2021;13(12):e20828. Published 2021 Dec 30. doi:10.7759/cureus.20828. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8794723/. Accessed 8/19/2024
  5. Rao TP, Ozeki M, and Juneja LR. Suntheanine: A pure and safe L-theanine dietary supplement for relaxation and stress relief. Nutraceuticals. January-February 2007. Available at: https://www.researchgate.net/publication/281757321_Suntheanine_A_pure_and_safe_L-theanine_dietary_supplement_for_relaxation_and_stress_relief. Accessed on 8/19/2024.
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  8. Kuratko CN, Barrett EC, Nelson EB, Salem N Jr. The relationship of docosahexaenoic acid (DHA) with learning and behavior in healthy children: a review. Nutrients. 2013;5(7):2777-2810. Published 2013 Jul 19. doi:10.3390/nu5072777. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738999/. Accessed on 8/19/2024.
  9. DiNicolantonio JJ, O'Keefe JH. The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders. Nutrients. 2020;12(8):2333. Published 2020 Aug 4. doi:10.3390/nu12082333. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468918/. Accessed on 8/19/2024.
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Jenny Perez is an herbal educator, researcher, and writer who has been immersed in nutrition and botanical medicine for more than twenty years. She has created curriculum, content, and educational materials for Quantum Nutrition Labs, Premier Research Labs, the American Botanical Council, and Bastyr University’s Botanical Medicine Department, where she was Adjunct Faculty, Herb Garden Manager, and Director of the Holistic Landscape Design certificate program.