5 Supplements for Better Focus and Energy
I’m an Orlando Dietitian and Nutrition Speaker who only recommends supplements that are backed by research and clinically tested!
Try these Registered Dietitian-Approved Supplements for Productivity at Work, Conferences, and Events!
Ever want to crash out around 2 PM?
When your to-do list feels impossible, your inbox won’t stop pinging, and your brain feels like it’s running on low battery?
Join the club!
Many of my private clients and nutrition workshop attendees tell me the hardest part of their day isn’t the morning, it’s sustaining sharp focus and steady energy once the day wears on.
While there’s no magic pill that replaces good sleep, balanced meals, and movement, certain supplements can give your brain and body the support they need to stay clear, energized, and productive.
Let’s talk through the most researched supplements for productivity (and a few that might surprise you!)
1. Creatine (It’s Not just for the gym!)
If you could take one supplement from this list, it should be creatine for brain health!
Most people think creatine is only for the meatheads in the weight room, but research shows it also supports cognitive performance.
Creatine helps your brain cells recycle energy efficiently, which can improve mental stamina, especially useful during long workdays filled with meetings and problem-solving.
Creatine may also help with short term memory (source).
If you’re an active woman, be sure to read more about the specific benefits creatine has for you and your mood here.
2. Lion’s Mane Mushroom
If your job requires creativity or big-picture thinking, Lion’s Mane may be worth exploring.
Lion’s Mane is a functional mushroom known for its potential to stimulate nerve growth factor (NGF), which supports brain health and memory. Many people describe it as “gentle focus,” helping them feel more clear-headed without the jitters of stimulants.
I took Lion’s Mane before my TEDx Bayshore Blvd Talk because I wanted the mental clarity without the jitters I get from caffeine. I use Four Sigmatic!
3. Caffeine (Used Strategically)
Yes, your morning coffee belongs on this list. Caffeine blocks adenosine, a neurotransmitter that makes you feel sleepy, and increases alertness.
The key? Use it strategically. Instead of a venti latte at 7 AM (and a crash by noon), try smaller, spaced-out doses or green tea for a steadier lift.
4. L-Theanine: Caffeine’s BFF
L-theanine, an amino acid found in green tea, pairs beautifully with caffeine.
Together, they promote calm focus, leaving you feeling alert but not anxious. Many people find this combo makes their attention last longer with fewer energy dips.
Side note: I get the most vivid dreams when I supplement with L-Theanine! Be warned, you may see some weird stuff in your sleep! I used Thorne’s Theanine.
5. Rhodiola Rosea
This adaptogen has been studied for reducing fatigue and boosting mental performance under stress.
If your workdays involve tight deadlines or high pressure, Rhodiola may help your body adapt without draining your energy reserves.
Plus, some studies suggest it may have anti-inflammation and anti-aging benefits.
Bonus Tip: Don’t Forget Water
Giving a talk to commercial truck drivers about the importance of hydration!
Did you know being even 1% dehydrated can negatively impact your concentration and focus?. Keeping a giant water bottle at your desk is one easiest and cheapest “supplement” for better mental clarity and concentration.
After much resistance, I caved and recently got a Stanley. Let’s just say, I get the hype!
The Takeaway
Supplements can give you an edge, but they work best when paired with healthy nutrition, movement, and recovery.
If you’re curious about how to personalize your supplement routine, or want to bring practical nutrition strategies to your team, this is exactly what I teach in my corporate wellness workshops.
Because when employees have the right tools to fuel their brains and bodies, productivity and creativity soar.
