Best Supplements for Studying

Introduction

In this post, I’m covering the core supplements I actually take and recommend for better cognitive function and overall health. There’s nothing fancy here, no cutting-edge nootropics or prescription meds like Adderall, which seems to be widely abused for focus. Just straightforward, widely accepted supplements that support health and mental clarity.

Everything here is simple, safe, and backed by personal experience. These choices all have at least some clinical evidence behind them for improving focus, memory, or mental energy and when paired with a solid lifestyle, they can help lift the fog and help you lock in.

Creatine

Yes, the gym supplement. But creatine isn’t just for physical performance, it benefits the brain too. It helps your body produce energy at the cellular level, including in brain cells. Research shows it can improve memory, boost processing speed, and reduce mental fatigue, especially if you’re under stress or not sleeping enough.

I primarily take it for the physical performance benefits, but I’ve come to really appreciate the mental sharpness it gives me. The best way I can describe it: consistent use makes recalling names, facts, and random details feel almost effortless—like Jeopardy contestant level instant recall! It’s cheap, well-studied, and has one of the best safety profiles out there.

Caffeine + L-theanine

I first came across this combo after hearing an ad for NeuroGum being sold in pharmacies. Naturally skeptical, I did some digging. Turns out there’s real science behind it: when you combine caffeine with L-theanine, an amino acid found in green tea, you get a synergistic effect that improves alertness and focus without the usual jitters or crash.

I looked up the gum but found it pricey. Since I already drink coffee daily, I just picked up a bottle of L-theanine capsules from the supplement section—much cheaper and just as effective. I don’t take it every day, but when I really want to lock in, I’ve definitely felt a smoother, more sustained energy and a noticeable lift in mood and motivation.

Omega-3 (Fish Oil)

I’ve taken fish oil on and off over the years, and it’s one of the few supplements I genuinely think is worth it for almost anyone. Omega-3s are important for brain cell structure and neuron communication. Of its many benefits, it’s been shown to improve learning and memory. Some research even links higher omega-3 levels to increased hippocampal volume—the part of the brain where new memories are formed.

It’s not a quick-fix supplement, but it’s a solid long-term support for brain health. It falls into the “very safe” category for me. You’re not going to feel immediate effects like a stimulant, but this is one of those supplements where the science shows it’s working under the hood—even if you don’t feel it right away.

Multivitamin

A multivitamin might not sound exciting, but if you’re skipping meals, eating on the go, or just not getting enough variety, it can make a real difference. Key nutrients like B6, B12, vitamin D, magnesium, zinc, and iron all support brain function—helping with energy levels, focus, memory, and mood.

I personally take Optimum Nutrition’s Opti-Men multivitamin every day. I usually take half the recommended dose since I try to eat fairly well, and for me, it works as a simple daily boost. It strikes a solid balance between quality, affordability, and overall coverage without overloading you with megadoses.

Protein

Protein is easy to overlook when it comes to studying—but it matters more than most people realize. Your brain relies on amino acids from protein to produce neurotransmitters that influence mood, focus, and mental clarity. One amino acid in particular, tyrosine, has been linked to improved memory and better cognitive performance under stress.

I don’t take protein every day, but I almost always have it an hour or two after workouts to support recovery. You can absolutely get all the protein you need from whole foods like meat, eggs, dairy, nuts, and legumes. But if you're in the market for a good protein powder, I highly recommend Optimum Nutrition Gold Standard Whey: Double Rich Chocolate. I’ve tried a lot over the years, and this one’s hands-down the best—it tastes great, mixes well, and has never upset my stomach. I honestly don’t ever see myself switching to anything else.

Lifestyle Still Comes First

None of these supplements matter if you’re not sleeping, moving, or eating decently. The real foundation for clear thinking is a healthy routine.

• Sleep: Rebuilds your brain and locks in what you’ve studied.
• Exercise: Boosts focus, mood, and memory.
• Whole foods: Green tea, eggs, berries, nuts, and greens fuel your brain naturally.

Supplements can help, but the real magic happens when you pair them with smart study tools.