By Kim Ross, DCN, CNS, LDN, IFMCP⁺

Reducing Mental Load: Practical Tips to Help Patients Declutter Their Mind

1. Introduction to Emotional Wellbeing
2. Reducing Mental Load
3. 4 Key Messages to Relay to Patients
4. 5 Practical Strategies You Can Teach Your Patients
5. Conclusion
6. Resources

What is Emotional Wellbeing?

Emotional wellbeing is an umbrella term that is used to describe the “overall positive state of one’s emotions, life satisfaction, sense of meaning and purpose and ability to pursue self-defined goals.”¹

Clinically, poor emotional wellbeing is linked to adverse mental health outcomes.^3–5 For practitioners, understanding emotional wellbeing opens opportunities for early intervention and holistic care. Promoting emotional wellbeing is not ancillary to clinical practice; it is central to improving patient outcomes, adherence and overall quality of life.

Reducing Mental Load and Mental “Decluttering”

Many patients describe feeling “wired and tired,” “mentally overloaded” or “unable to turn my brain off at night.” Clinically, this often reflects cognitive or emotional overload rather than a mood disorder.

What is Mental Load?

The ongoing, often invisible cognitive and emotional work of planning, tracking details, anticipating needs, managing others’ needs and self-monitoring, is continuous, boundaryless and rarely “done.” High mental load is associated with elevated perceived stress, sleep disturbances, role strain and lower wellbeing.^6,7

Mental load is not just “a busy schedule.” It’s internal vigilance: remembering appointments, monitoring others’ moods, preventing conflict and emotional caretaking. This is especially common in caregivers and working parents and is strongly linked to burnout and emotional exhaustion.⁷

Decluttering or Cognitive Offloading to Reduce Mental Load

Mental decluttering or cognitive offloading is the process of moving tasks, worries, decisions, reminders and unresolved thoughts out of working memory and into an external system (e.g., lists, calendars, notes, shared task boards and voice memos) so the brain is not holding them on constant “standby.”⁸ This process reduces cognitive load, frees attention and is associated with less rumination and better task performance.⁸ Clinically, offloading also supports sleep initiation, because pre-sleep rumination is often driven by unclosed loops (e.g., “Don’t forget to…,” “What if…,” “I still haven’t emailed…”). Patients who externalize those loops tend to fall asleep more easily and report less pre-bed hyperarousal.⁹

Clinical Goal: For emotional wellbeing, the goal is not to “empty the mind” in a spiritual sense. The clinical goal is to reduce relentless cognitive and emotional demands so that self-regulation systems (e.g., mood, sleep and stress response) can recover. Collaboration with a life coach or expanding your knowledge of tools to help patients “declutter their mental load” can support their emotional wellbeing. You can frame this for patients as: “We’re going to clear mental bandwidth so your nervous system can downshift.”

4 Key Messages to Relay to Patients

1. A persistent cluttered mental environment keeps the stress system (HPA axis) in a semi-activated state. Patients feel on alert, even at rest. This can impair sleep and mood stability.⁹
2. Decluttering the mind is not avoidance. It is structured processing plus externalizing: notice → name → park it somewhere reliable.
3. Cognitive or emotional load is often invisible labor. Validating it, especially in caregivers, women and high-responsibility professionals, is therapeutic and reduces shame.^6,7
4. Reducing mental load supports sleep quality, which supports emotional regulation, stress resilience and positive affect. Poor sleep is consistently linked to increased negative mood and decreased positive mood the next day.⁹

5 Mental Decluttering Strategies You Can Teach Your Patients

These strategies are appropriate for most patients and do not require advanced psychotherapy training to be introduced.

1. Nightly Brain Download (“Parking the Thoughts”)

Before bed, ask the patient to spend five minutes writing down unfinished tasks, unsent messages, unresolved conversations, worries, “what if” loops or tomorrow’s priorities. Include only the top one or two, not 20.

The instruction is: “You do not have to solve any of it right now. You’re just placing it in a holding area so your brain doesn’t have to rehearse it all night.” This is essentially cognitive offloading. Offloading reduces working memory demands and subjective workload, which in turn lowers perceived stress and improves cognitive performance.⁸

Clinically useful language: “We are telling your nervous system: you are allowed to power down.”

2. Externalize Responsibilities, Don’t Mentally Juggle Them

Recommend a shared calendar, task board or responsibility map for households, teams or co-parents. This is especially important for patients carrying a high “anticipatory load” in keeping track of who needs what and by when. Research on mental load shows that this anticipatory, emotional caretaking work is ongoing, boundaryless and associated with emotional fatigue and decreased wellbeing, especially in women managing work and caregiving simultaneously.⁷

Framing for the clinician: Moving invisible tasks into a shared system is not “being controlling,” it is redistributing cognitive and emotional labor.

3. Limit Unfinished Loops During the Day

Ask patients to notice “micro-rumination spirals,” e.g., mentally replaying a conversation, rehearsing an argument or repeating a worry.
Coach them on a brief containment script:

1. Name it (e.g., “I am worrying about X”).
2. Decide if it is actionable now.
3. If it’s not actionable now, write it down and schedule a review block, even if it is10 minutes tomorrow.

What you are doing here is teaching cognitive reappraisal and structured containment, which have been shown to reduce cognitive load associated with emotional rumination and supports adaptive regulation rather than ongoing perseveration.¹⁰

4. Create One “White Space Block” Daily

Ask the patient to incorporate a short, non-screen, nonproductive (five-to-ten-minute block once per day. No email, no scrolling and no multitasking. The point is for their nervous system to downshift. Even brief unstructured pauses are associated with reduced sympathetic arousal and allow emotional states to surface and resolve rather than stack. This supports both mood stability and a clearer internal state.

5. Tie Mental Decluttering to Sleep Hygiene

Have patients pair their cognitive offloading with their pre-bed wind-down routine. Sleep quality is tightly linked to emotional regulation and next-day positive affect. Inadequate or fragmented sleep increases negative affect and blunts positive mood the next day.​9​ Helping the mind “power down” protects both sleep and emotional resilience.

Guidance for Clinicians

• Validate first. Acknowledge that invisible mental load is legitimate, has physiological effects and is commonly carried by people in caregiving or leadership roles.
• For patients in high-load caregiving or high-responsibility roles, “declutter” does not mean “drop responsibilities.” The intervention is redistributing cognitive responsibility across systems and people and introducing scheduled mental rest states.
• Avoid framing this as a need for better time management or organization. Instead, frame it as “your nervous system has been carrying too much for too long; let’s design supports so your brain can rest.”
• Teach externalization early. Getting thoughts or tasks out of working memory is often the fastest relief lever for patients.
• Reinforce that this is not about perfection or minimalism. The goal is to create enough cognitive space so that self-regulation (e.g., mood control, impulse control and boundary setting) can be restored.
• If the patient’s “mental clutter” contains trauma, intrusive thoughts or self-harm ideation, that is outside general lifestyle work and warrants referral to a licensed mental health professional.

Conclusion

Emotional wellbeing is both a reflection and a regulator of overall health. Helping patients reduce mental load is not about “doing less” but about creating the cognitive and emotional space necessary for recovery, balance and self-regulation. When you teach patients to declutter their minds, you are empowering them to rebuild resilience, protect sleep and reconnect with a sense of calm and purpose that supports healing on every level.

Resources

For more information, including diet and lifestyle recommendations for supporting emotional wellbeing, refer to the resource listed below: 

Emotional Well-Being Protocol^‡: Developed with our clinician partners to support emotional well-being through foundational health, targeted interventions, and lifestyle strategies.^‡

1. Park CL, Kubzansky LD, Chafouleas SM, et al. Affect Sci. 2023;4(1). doi:10.1007/s42761-022-00163-0
2. Gallup Inc. State of the World’s Emotional Health 2025. Gallup.com. 2025. Accessed November 5, 2025. https://www.gallup.com/analytics/349280/state-of-worlds-emotional-health.aspx
3. Ryff CD. Persp Psychol Sci. 2018;13(2). doi:10.1177/1745691617699836
4. Chida Y, Steptoe A. Psychosom Med. 2008;70(7). doi:10.1097/PSY.0b013e31818105ba
5. Kubzansky LD, Huffman JC, Boehm JK, et al. J Am Coll Cardiol. 2018;72(12). doi:10.1016/j.jacc.2018.07.042
6. Kelloway EK, Dimoff JK, Gilbert S. Ann Rev Org Psychol Org Beh. 2023;10(1):363-387. doi:10.1146/annurev-orgpsych-120920-050527
7. Dean L, Churchill B, Ruppanner L. Comm Work Fam. 2022;25(1). doi:10.1080/13668803.2021.2002813
8. Morrison AB, Richmond LL. Cogn Res Princ Implic. 2020;5(1). doi:10.1186/s41235-019-0201-4
9. Tomaso CC, Johnson AB, Nelson TD. Sleep. 2021;44(6). doi:10.1093/sleep/zsaa289
10. Brockbank RB, Feldon DF. Educ Sci (Basel). 2024;14(8):870. doi:10.3390/educsci14080870

⁺Dr Ross is a paid consultant for Pure Encapsulations.

By: Kim Ross, DCN, CNS, LDN, IFMCP⁺

Positive mood and emotional well-being are essential to overall health, yet low mood affects a significant portion of the global population. According to the World Health Organization, 5% of adults (over 280 million people) worldwide experience some level of low mood or loss of pleasure and interest in activities. In comparison, it is estimated to affect about 10% of all adults in the United States.^1,2 Additionally, it is reported that low moods are 50% more common in women than men.²  

People struggling with low mood experience variable ranges of psychological and physical symptoms. These can include pervasive feelings of sadness or hopelessness, a lack of interest in activities, fatigue and difficulty concentrating. These symptoms are often accompanied by physical manifestations such as changes in appetite, sleep disturbances and decreased energy levels.² Importantly, underlying immunological processes have been found to play a critical role in regulating mood states, opening avenues for innovative therapeutic approaches.¹

Immune System Activation and the Brain

An area of science called neuroimmunology has highlighted the deep, bidirectional connection and communication between the brain and immune system and its influence on mood regulation.^3–5 Immune cells, including microglia, astrocytes and cytokines, interact directly with neurons, contributing to the modulation of mood and cognitive function.^6,7

Studies suggest that systemic immune activation can affect the nervous system via production of cytokines, including interleukin-1 beta (IL-1b), interleukin-6 (IL-6), interleukin-8 (IL-8) and tumor necrosis factor-alpha (TNF-α), which can cross the blood-brain barrier.¹ Alteration of the immune/brain interaction can affect neurotransmitter balance, affecting the production of serotonin, GABA, dopamine and norepinephrine, which are critical for mood stabilization.⁴

Cytokines and Neurotransmitter Balance

Cytokines can influence neurotransmitter balance by modulating key pathways responsible for serotonin, dopamine and glutamate/GABA synthesis and reuptake. For example, the cytokine interferon-gamma (IFN-g) can activate the enzyme indoleamine 2,3-dioxygenase (IDO), which degrades tryptophan, a precursor to serotonin, into kynurenine. This shift reduces serotonin availability, affecting mood regulation.⁸ However, some kynurenine metabolites have neuroprotective properties, reinforcing the importance of having a healthy cytokine balance within the body.⁸

Similarly, some cytokines (IL-1b, IL-6, IFN-g, and TNF-α) have been shown to decrease the transport of tyrosine (a non-essential amino acid produced from phenylalanine), which is needed for the synthesis of dopamine and catecholamines.⁹  Cytokines have also been implicated in increasing glutamate activity through quinolinic acid production.¹⁰

Nutrition: Diet plays a critical role in immune and mood regulation. A nutrient and polyphenol-dense Mediterranean diet is rich in vegetables, fruits, omega-3 fatty acids and fiber. It has been shown to modulate cytokine levels and promote mental well-being.^11,12 

Exercise: Regular, moderate-intensity physical activity has been shown to promote cytokine balance. Exercise also helps to reduce stress and provides neuroprotection through the antioxidant system.¹³

Sleep: Poor sleep quality is associated with elevated levels of IL-6, TNF-α, nuclear factor-kB (NF-kB), and CRP (C-reactive protein), important markers of the immune system.¹⁴ Prioritizing sleep hygiene and achieving 7 to 9 hours of restorative sleep can help restore immune balance and positively influence mood.

Mind-Body Practices: Yoga, meditation and mindfulness practices can reduce stress, improve sleep and promote a balanced immune response, including the modulation of cytokines.¹⁵

Polyphenols, including flavonoids, curcumin, epigallocatechin gallate (EGCG) and oligomeric proanthocyanidins (OPCs), are found in a variety of plant-based foods, such as vegetables, berries, green tea and dark chocolate.¹⁶

Curcumin, the active compound in turmeric, exerts its mood benefits by regulating cytokine activity, mainly by reducing levels of TNF-α and IL-6. By maintaining a healthy cytokine response, curcumin supports neurotransmitter balance, especially the monoamines, serotonin, norepinephrine and dopamine.¹⁷ Further, preclinical data suggest that curcumin may bind to NMDA receptors to balance glutamate/GABA signaling.^18‡

Green tea extract contains a high concentration of EGCG, a compound known for its antioxidant and cytokine-modulating properties. The catechins in green tea also help boost dopamine levels, while theanine modulates glutamate, GABA, serotonin and dopamine levels, enhancing a sense of calm and providing cytokine balance.^19,20 Green tea extract also supports neurogenesis and promotes the release of brain-derived neurotrophic factor (BDNF), which plays a critical role in mood regulation.^19‡

Pycnogenol, derived from the bark of the French maritime pine tree, is another potent immunomodulator that shows promising cognitive-enhancing effects by reducing oxidative stress and enhancing neurotransmitter activity.²¹ Over 450 articles have been published highlighting the plethora of benefits of this compound in multiple areas of health.^22‡

Pure Encapsulations^® provides uniquely formulated products made with high-quality, pure ingredients backed by verifiable science to complement your plan of care and support healthy aging in your patients.^‡

Calm Mind combines two clinically studied botanical extracts, saffron (affron^®) and curcumin (Theracurmin^®), to support a positive mood, a calm state of mind and emotional well being.^‡

Suggested Use: 1 capsule, 2 times daily, between meals.

CurcumaSorb Mind offers support for mental alertness, relaxation and occasional stress. Promotes emotional wellness by supporting healthy levels of serotonin and dopamine.^‡

Suggested Use: Take 2 capsules, 1-2 times daily, with meals.  

Pycnogenol^® 100 mg supports cognitive function and cardiovascular health^‡

Suggested Use: Take 1 capsule, 1-2 times daily, with or between meals.

Green Tea extract (decaffeinated) supports neurocognitive, cardiovascular and cellular health. Provides optimal cellular function and antioxidant protection^‡

Suggested Use: Take 1 capsule, 1-4 times daily, with meals.

The intricate relationship between the immune system and mood highlights the importance of cytokine modulation in mental health. By targeting key cytokines involved in mood regulation, it is possible to influence neurotransmitter pathways and foster positive emotional states.  Making lifestyle changes and using immune-modulating ingredients like pycnogenol and polyphenols offers a holistic approach to supporting mental well-being.

Emotional Well-Being Protocol‡: Developed with our clinician partners to support emotional well-being through foundational health, targeted interventions, and lifestyle strategies.‡

Drug-Nutrient Interaction Checker:  Provides valuable information on potential interactions between your patients' prescriptions, over-the-counter medications and nutritional supplements.

PureInsight™: Our streamlined platform easily collects patient data and provides valuable recommendations to help achieve their health goals.

Virtual Dispensary: Our Pure Patient Direct program provides account holders FREE access to our virtual dispensary to help simplify patient sales and reduce in-office inventory.

You can also explore Pure Encapsulations^® to find On-Demand Learning, Clinical Protocols and other resources developed with our medical and scientific advisors.

1. Miller AH, Raison CL. Nat Rev Immunol. 2016;16(1). doi:10.1038/nri.2015.5
2. World Health Organization (WHO). Accessed June 29, 2024. https://www.who.int/news-room/fact-sheets/detail/depression
3. Zhou L, Foster JA. Neuropsychiatr Dis Treat. Published online 2015. doi:10.2147/NDT.S61997
4. Ross K. Explore. Published online 2023. doi:10.1016/j.explore.2023.02.007
5. Nutma E, Willison H, Martino G, Amor S. Clin Exp Immunol. 2019;197(3). doi:10.1111/cei.13279
6. Dantzer R.  Physiol Rev. 2018;98(1). doi:10.1152/physrev.00039.2016
7. Daëron M. Front Immunol. 2022;13. doi:10.3389/fimmu.2022.984678
8. Tsuji A, Ikeda Y, Yoshikawa S, et al.  Int J Mol Sci. 2023;24(6). doi:10.3390/ijms24065742
9. Mancini M, Natoli S, Gardoni F, Di Luca M, Pisani A.  Int J Mol Sci. 2023;24(6). doi:10.3390/ijms24065618
10. Ho TC, Teresi GI, Segarra JR, et al.  Front Psychiatry. 2021;12. doi:10.3389/fpsyt.2021.642976
11. Koelman L, Egea Rodrigues C, Aleksandrova K. Advances in Nutrition. 2022;13(1). doi:10.1093/advances/nmab086
12. Ventriglio A, Sancassiani F, Contu MP, et al. Clinical Practice & Epidemiology in Mental Health. Published online 2020. doi:10.2174/1745017902016010156
13. Docherty S, Harley R, McAuley JJ, et al. BMC Sports Sci Med Rehabil. 2022;14(1). doi:10.1186/s13102-022-00397-2
14. Irwin MR, Opp MR. Neuropsychopharmacology. 2017;42(1). doi:10.1038/npp.2016.148
15. Black DS, Slavich GM. Ann N Y Acad Sci. 2016;1373(1). doi:10.1111/nyas.12998
16. Winiarska-Mieczan A, Kwiecień M, Jachimowicz-Rogowska K, Donaldson J, Tomaszewska E, Baranowska-Wójcik E. Int J Mol Sci. 2023;24(3). doi:10.3390/ijms24032258
17. Peng Y, Ao M, Dong B, et al. Drug Des Devel Ther. 2021;15. doi:10.2147/DDDT.S327378
18. Ramaholimihaso T, Bouazzaoui F, Kaladjian A.  Front Psychiatry. 2020;11. doi:10.3389/fpsyt.2020.572533
19. Afzal O, Dalhat MH, Altamimi ASA, et al. Molecules. 2022;27(21). doi:10.3390/molecules27217604
20. Shamabadi A, Kafi F, Arab Bafrani M, Asadigandomani H, A. Basti F, Akhondzadeh S.  J Affect Disord. 2023;333. doi:10.1016/j.jad.2023.04.029
21. Simpson T, Kure C, Stough C. Front Pharmacol. 2019;10. doi:10.3389/fphar.2019.00694
22. Weichmann F, Rohdewald P.  Front Nutr. 2024;11. doi:10.3389/fnut.2024.1389374

Building Resilience: A Guide to Personalized Care for Stress

By: Amy Doyle, MS, CNS⁺

Key Points

1. Each patient's experience of stress is unique and shaped by multiple factors.
2. A thorough understanding and personalized approach to the three stages of stress response is essential for supporting patients in recovering from stress and building resilience.
3. A customized strategy not only addresses the diverse causes and symptoms of stress but also enhances patient engagement and outcomes.

Table of Contents:

1. The Importance of a Personalized Approach to Stress Management
2. Understanding Individual Differences in Stress Responses
3. Building Resilience Against Stress
4. The 3 Stages of Stress Adaptation: Expanding Your Knowledge
5. Additional Resources

The Importance of a Personalized Approach to Stress Management

Understanding Individual Differences in Stress Responses

Building Resilience Against Stress

Additional Resources

Stress Management & Relaxation Protocol^‡: developed with James Greenblatt, MD, a pioneer in the field of integrative medicine for mental health, this protocol offers nutrition and lifestyle recommendations to support stress management and relaxation.^‡

Drug-Nutrient Interaction Checker: provides valuable information on potential interactions between your patients’ prescriptions, over-the-counter medications and nutritional supplements.

PureInsight™: Our streamlined platform easily collects patient data and provides valuable, personalized recommendations to help achieve their unique health goals.

Virtual Dispensary: our Pure Patient Direct program provides account holders FREE access to our virtual dispensary to help simplify patient sales and reduce in-office inventory.

References

Watch the Webinar

Kate Kresge, ND, is the Head of Medical Education at Rupa Health's Rupa University and Host of the Root Cause Medicine Podcast. She has advanced training in mind-body medicine and functional medicine approaches in mental health. Before joining Rupa, Dr. Kate was the founding Director of Functional Medicine at Sanare Today, a multi-location practice on the east coast of the U.S. that combines therapy, coaching, natural medicine and more to help people thrive. She is passionate about democratizing access to good medicine through low-cost interventions like nutrients, mindfulness and more. 

Kelly C. Heim, PhD, is a Senior Consultant of Medical Affairs at Pure Encapsulations® and Founder and Senior Science Editor at Integrative Pharmacology. He received his doctoral degree in pharmacology from Geisel School of Medicine at Dartmouth College and specializes in the pharmacology of natural compounds. Dr. Heim is a published author and illustrator of various studies, scholarly reviews and book chapters. He offers complementary learning resources on the basics of clinical pharmacology of natural products via his website, IntegrativePharmacology.com

The Role of Neurotransmitters in Attention, Focus and Behavior

Key Points:

1. Approximately 6.76% of adults experience focus and attention related challenges.
2. Neurotransmitters such as dopamine, norepinephrine, serotonin and acetylcholine play crucial roles in managing focus-related tasks.
3. A balanced diet, regular exercise, and supplements can support neurotransmitter production and function. Consider food or supplements high in omega-3 fatty acids, vitamin D, magnesium and B vitamins for foundational support.^‡
4. Targeted supplements can support specific neurotransmitters that contribute to focus and attention: CogniPhos (acetylcholine), CurcumaSorb Mind (dopamine and serotonin) and DopaPlus (dopamine and norepinephrine).^‡

Table of Contents:

1. Introduction
2. Key Neurotransmitters Involved in Focus
3. Natural Ways to Support Neurotransmitter Balance
4. Conclusion
5. Resources

Introduction

For many, maintaining focus is a daily struggle that affects productivity and overall well-being. The prevalence of focus and attention issues is approximately 6.76%, or around roughly 366.33 million, adults globally.

What causes these challenges with focus? One crucial factor is the brain’s neurotransmitters. Focus involves the ability to sustain attention on a particular task or goal, while ignoring distractions. It is essential for effective work, learning and daily functioning. Maintaining focus can be difficult for many people, leading to decreased productivity and increased stress. In this blog, we’ll explore how neurotransmitters impact our ability to focus, the role they play in managing focus-related tasks and provide some lifestyle solutions to support focus.

Key Neurotransmitters Involved in Focus

Dopamine: is essential for motivation, attention and reward processing. It helps regulate how we perceive and respond to stimuli, influencing our ability to stay focused on tasks. Low levels of dopamine can impair our ability to concentrate, stay organized, manage time effectively and may lead to challenges in maintaining attention on tasks.¹

Norepinephrine: affects alertness and arousal. It helps the brain stay alert and responsive to stimuli, which is essential for maintaining focus. Norepinephrine has been shown to alter network activity in attention and working memory through arousal activation of the frontoparietal network, which is critical for sustained attention and alertness.²

Serotonin: influences mood, impulse control and overall cognitive function. It plays a role in managing emotional responses and maintaining a steady focus. Changes in serotonin levels can affect our emotional stability and our ability to maintain focus, leading to increased distractibility and impulsive actions.³

Acetylcholine: governs memory, learning, motivation and attention. Synthesized from choline, acetylcholine is the chief neurotransmitter of the parasympathetic nervous system and has a significant impact on muscle function, sleep, cognitive processes and mental performance.⁴ Fluctuations of acetylcholine can affect short-term memory, processing speed and word recall and can lead to learning difficulties and symptoms like brain fog.

Natural Ways to Support Neurotransmitter Balance^‡

By understanding how neurotransmitters play a role in focus, attention and mood, you can better provide guidance on lifestyle changes that support neurotransmitter balance.

Diet and Nutrition

A balanced diet rich in essential nutrients can support neurotransmitter production and function. Foods high in omega-3 fatty acids and certain nutrients, such as vitamin D, magnesium and zinc, support the synthesis of neurotransmitters or assist their functioning.⁵

Very few research studies have investigated specific dietary patterns on focus or attention outcomes in randomized clinical trials. However, there is available evidence to provide broad recommendations, such as consuming nutrient-dense foods and limiting excessive added sugars as beneficial for attention problems.

Mediterranean diets, rich in omega-3s and plant-based foods compared to Western diets, have also been associated with better mental health and mood.⁶

Exercise

Regular physical activity has been shown to boost levels of dopamine, norepinephrine and serotonin, which can enhance mood and improve concentration. In fact, in children who have problems with attention, exercise interventions improved overall executive function when participating in exercise.⁷

Additionally, there is a robust body of scientific evidence demonstrating positive outcomes on brain function in adults from long-term exercise. Several studies have shown positive effects of exercise on cognitive functioning, specifically on prefrontal cortex-dependent cognition. Even acute, short bursts of exercise have been shown to improve mood and emotional status.⁸

Supplements

• CogniPhos: A blend of clinically researched Cognizen^® citicoline, acetyl-L-carnitine, Sharp-PS^® phosphatidylserine and cofactors. Cognizen^® promotes daily cognitive performance and mental sharpness. ^9,10‡
• CurcumaSorb Mind: A curcumin and polyphenol blend to promote mood, memory and mental sharpness and support healthy levels of serotonin and dopamine. ^11‡
• DopaPlus: This formula provides the dopamine precursors L-tyrosine and L-DOPA (from Mucuna pruriens). DopaPlus supports dopamine production and maintains healthy reuptake for daily mental function and sharpness. ^{12, 13‡}
• Vitamin D + Magnesium: Vitamin D and Magnesium are both nutrients that play a role in the body’s nervous system. In a randomized-clinical trial, children supplemented with vitamin D and magnesium had a positive impact on and total difficulties compared to placebo after 8-weeks of supplementation.^14‡
• Fish oils:  are rich in omega-3 essential fatty acid. DHA, a fatty-acid in fish oil, is well recognized for its ability to support neural and cognitive function.  Epidemiological studies indicate that intake of DHA is associated with healthy cognitive function.^15‡
• Vitamin B₆: A coenzyme involved in the synthesis of neurotransmitters needed for synaptic transmission (e.g., dopamine, serotonin, GABA).^‡
• Pycnogenol®: A highly researched maritime pine bark extract, which contains a unique mixture of proanthocyanidins and other polyphenols. Clinical trials have shown that pycnogenol supports parameters related to attention in both children and adults. ^17-19‡

Conclusion

Understanding the relationship between neurotransmitters and focus offers valuable insights into managing focus-related challenges. By addressing neurotransmitter imbalances through lifestyle changes and supporting supplements, individuals can help improve their ability to concentrate and enhance their overall focus and attention.

Resources

Mood Protocol: Developed in collaboration with our scientific and medical advisors to support mood.^‡

Drug-Nutrient Interactions Checker:  provides valuable information on potential interactions between your patients’ prescriptions, over-the-counter medications and nutritional supplements.

PureInsight™: Our streamlined platform easily collects patient data and provides valuable recommendations to help patients achieve their health goals.

Virtual Dispensary: Our Pure Patient Direct program provides account holders FREE access to our virtual dispensary to help simplify patient sales and reduce in-office inventory.

You can also explore Pure Encapsulations^® to find On-Demand Learning, Clinical Protocols, and other resources developed with our medical and scientific advisors.

References

1. Kessi M, Duan H, Xiong J, C, et al. Front Mol Neurosci. 2022 Sep 21;15:925049. doi: 10.3389/fnmol.2022.925049.
2. O'Donnell J, Zeppenfeld D, McConnell E, et al. Neurochem Res. 2012 Nov;37(11):2496-512. doi: 10.1007/s11064-012-0818-x. Epub 2012 Jun 21.
3. Jones LA, Sun EW, Martin AM, Keating DJ. Int J Biochem Cell Biol. 2020 Aug;125:105776. doi: 10.1016/j.biocel.2020.105776. Epub 2020 May 29.
4. Sam C, Bordoni B. Physiology, Acetylcholine. [Updated 2023 Apr 10]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK557825/
5. Lange KW, Lange KM, Nakamura Y, et al. Curr Nutr Rep. 2023 Sep;12(3):383-394. doi: 10.1007/s13668-023-00487-8. Epub 2023 Jul 28.
6. Firth J, Gangwisch JE, Borisini A, et al. BMJ. 2020 Jun 29;369:m2382. doi: 10.1136/bmj.m2382.
7. Liang X, Li R, Wong SHS, et al. Int J Behav Nutr Phys Act. 2021 May 22;18(1):68. doi: 10.1186/s12966-021-01135-6.
8. Basso JC, Suzuki WA. Brain Plast. 2017 Mar 28;2(2):127-152. doi: 10.3233/BPL-160040.
9. McGlade E, et al. J Atten Disord. 2015 Jul 15.
10. McGlade E, et al. Food and Nutrition Sciences, 2012, 3, 769-773.
11. Bhutani MK, et al. Pharmacol Biochem Behav.2009 Mar;92(1):39-43.
12. Katzenschlager R, et al. J Neurol NeurosurgPsychiatry2004;75:1672-1677.
13. Ranjbar E, et al. Nutr Neurosci.2014 Feb;17(2):65-71.
14. Hemamy M, Pahlavani N, Amanollahi A,et al. BMC Pediatr. 2021 Apr 17;21(1):178. doi: 10.1186/s12887-021-02631-1. Erratum in: BMC Pediatr. 2021 May 12;21(1):230. doi: 10.1186/s12887-021-02683-3.
15. Jackson PA, et. al. Br J Nutr.2012 Apr;107(8):1093-8.
16. Calderón-Ospina CA, Nava-Mesa MO. CNS Neurosci Ther. 2020 Jan;26(1):5-13. doi: 10.1111/cns.13207. Epub 2019 Sep 6.
17. Belcaro G, Luzzi R, Dugall M, et al. J Neurosurg Sci. 2014 Dec;58(4):239-48. Epub 2014 Mar 28.
18. Luzzi R, Belcaro G, Zulli C, et al. Panminerva Med. 2011 Sep;53(3 Suppl 1):75-82.
19. Trebatická J, Kopasová S, Hradecná Z, et al. Eur Child Adolesc Psychiatry. 2006 Sep;15(6):329-35. doi: 10.1007/s00787-006-0538-3. Epub 2006 May 13.

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Samuel F. Yanuck is the CEO and Director of Education for CogenceImmunology.com, an online functional immunology course, serving nearly 10,000 clinician participants from more than 60 countries around the world. He is an adjunct assistant professor of Integrative Medicine, in the Department of Physical Medicine and Rehabilitation at the University of North Carolina School of Medicine. Dr. Yanuck co-directs the Yanuck Center for Life and Health, a functional medicine clinic in Chapel Hill, North Carolina, where he’s been seeing patients from everywhere since 1992. Dr. Yanuck helped co-develop the PureResponse™ exclusive.   

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