If you are a student who is currently trying to prepare yourself for a busy exam period, then we are sure that you are searching for every possible extra advantage that you can in order to be able to do your best when the time comes. Of course, there are the basics like proper periods of subject revision and making sure that you get a good night’s sleep every evening, but there are also lots of other little things that you can do in order to improve your health and performance and give yourself the best possible chance of total success.
One area that we think can be of huge benefit to students is exploring the world of food supplements. There are food supplements readily available online and in plenty of health stores that can have positive effects not only on your physical health but also your mental health, stimulating your mind and putting you in a much better position for productive and rewarding study.
Food supplements should be seen as different to the food you actually eat. There are foods that are linked to improved studying but supplements are not specific foods.
Food supplements are concentrated sources of nutrients or other substances with a nutritional or physiological effect. Examples are vitamins, minerals, fiber, essential fatty acids, and plant and herbal extracts. They can be extracted from food sources or are produced synthetically and are taken in pill, tablet, capsule, liquid or powder form.
Here is a list of some food supplements that have been cited as being particularly beneficial for people who are trying to ace their school, college or university exams!
1. Magnesium
Topping the list of study-beneficial supplements is magnesium. This mineral is important in the body because it supports muscle and nerve function and also energy production. It is involved in more than 300 processes in the human body. Westerners often lack sufficient magnesium yet don’t realize they should be supplementing it not only for day-to-day life but especially at times of stress when it is used up in huge amounts. Studying and exam preparation is a stressful time but it can be eased with “nature’s tranquilizer” as magnesium is known. A calming nutrient, a supplement can induce an instant feeling of calm. The best way to get the boost it can give you is as magnesium glycinate.
2. Glycine
Good sleep is the backbone of good health. Not getting decent sleep can make you irritated, demotivated and not in a positive frame of mind for studying. We all know how difficult it is to switch off when there’s pressure of deadlines and exams and this is where glycine can help. Glycine is a non-essential amino acid that can positively impact the sleep cycle in four ways: it helps you fall asleep more quickly; it induces better sleep; reduces insomnia; and, improves the restful quality of sleep by promoting and lengthening the REM phase. Accredited sources state that glycine supplementation is safe at the recommended doses.
3. Vitamin C
Most people probably associate vitamin C with staving off colds and flu but it is also known to aid in stress relief. Various studies have shown that ascorbic acid (vitamin C) can have a braking effect on the release of stress-induced cortisol produced by the adrenal glands. Of the supplements we mention in this article, vitamin C is the easiest to access because you can achieve the intake by regular food consumption. Kicking off the day with a glass of orange juice is a good idea, but you can naturally include other vitamin C-rich foods in your diet. They include kiwi fruit, bell peppers, strawberries, broccoli, tomatoes and kale.
4. L-Theanine
We know that the US is a nation of coffee drinkers but there’s a very good reason to find your inner British person and drink tea! This reason is that tea contains L-theanine which is another amino acid that can have a calming and soothing effect. Actually, we should strike the British thing because black tea (usually taken with milk) contains caffeine and that provides the kind of stimulation you don’t need when under pressure. So, the tea you should be thinking about is green tea. Green tea has nearly half the caffeine of black tea and half as much again as brewed coffee. If you prefer you can take L-theanine for stress as a supplement rather than drinking green tea.
5. Vitamin B5
Known technically as pantothenic acid, vitamin B5 should be on your consumption list in extended study periods and the lead up to exams because it will help balance the production of those pesky stress hormones. Also known as the “anti-stress vitamin”, one of its major functions in the human body is to support the adrenal glands, the source of stress hormones like cortisol. Like vitamin C, you can get a good source of vitamin B5 from certain foods. A bowl of fortified cereal and a glass of orange juice for breakfast is a very healthy menu on a day of heavy study.
Hopefully one or more of these supplement suggestions can help you to improve your own periods of studying and revision. Incorporating a few of these ingredients into your eating schedule in the run up to a busy exam period can make a huge difference when the time comes. The healthier your body and your brain is, the better chance you have of retaining the information you need to get the results you desire!
