Guide by goal
Supplements for memory and focus
The 8 actives in the library that the quiz considers when your goal is memory and focus, ordered by the strength of their evidence, with their reference dose. Their profiles link to 22 studies.
What the evidence says for each
The level of evidence sums up everything known about each active, not just for this goal. What there is specifically for memory and focus is in the studies on its profile.
| Active | Evidence | Reference dose | What is known |
|---|---|---|---|
| Active vitamin B complex | Strong | Around 100% of the reference intake of each B vitamin. | Authorised EU claim Vitamins B2, B3, B5, B6, B12 and folate contribute to the reduction of tiredness and fatigue. It helps most when the diet is low in them. |
| Creatine monohydrate | Strong | 3–5 g a day. | Authorised EU claim Creatine increases physical performance in successive bursts of short-term, high-intensity exercise (3 g a day) and, in adults over 55, enhances the effect of resistance training on muscle strength. |
| Omega-3 (EPA + DHA) | Strong | 1–2 g of EPA + DHA a day. | Authorised EU claim EPA and DHA contribute to the normal function of the heart (250 mg a day); DHA contributes to the maintenance of normal brain function and normal vision. EFSA considers up to 5 g a day safe. |
| L-theanine | Promising | 200 mg a day (range studied: 100–400 mg). | Small trials in stressed adults show improvements in feelings of calm and in sleep quality. Consistent results, from small samples. |
| Magnesium L-threonate | Promising | ≈1.5–2 g of L-threonate (≈100–145 mg of elemental magnesium) a day. | Authorised EU claim (magnesium): contributes to normal functioning of the nervous system and to normal psychological function. Trials with this form (sleep and cognition) are positive, but few and mostly funded by the manufacturer. |
| Phosphatidylserine | Promising | 100–300 mg a day. | Trials in older adults show modest improvements in memory; in younger adults the evidence is limited. A few small studies on the stress response. |
| Bacopa monnieriAdvanced level | Promising | 300 mg of extract a day. | Meta-analyses of 12-week trials show small improvements in memory and speed of learning, from studies of uneven quality. The effects do not appear before 8–12 weeks. |
| Lion’s mane (Hericium erinaceus)Advanced level | Experimental | 1–3 g of extract a day. | Very few human trials, all small: signals of mild cognitive improvement in older adults. The rest of the evidence is from animals. |
How to choose
An active appearing here does not mean you need it. The quiz combines this goal with the rest of your answers and only suggests the ones with enough reasons, without repeating actives that do the same thing.
Each profile explains the form, time of day, what to check on the label, precautions and studies. If a problem persists or worries you, see a healthcare professional: a supplement is no substitute for that.
Other goals
- Supplements for tiredness
- Supplements for better sleep
- Supplements for stress
- Supplements for hormonal balance
- Supplements for skin, hair and nails
- Supplements for joints
- Supplements for sugar cravings
- Supplements for vitality and desire
- Supplements for physical performance
- Supplements for digestion
- Supplements for ageing well
Guide reviewed on 3 November 2026. Sources: EFSA, Regulation (EU) 432/2012 and the studies on each profile.
General information based on published scientific evidence and EU law. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle, and are not intended to diagnose, treat or prevent any disease.
Do not exceed the daily dose stated on each product. If you take medication, have a medical condition or have any doubts, ask your doctor or pharmacist.