*Not all products in this category have an EFSA-approved health claim. Products with an EFSA claim are described as such in the text. The other products are grouped under this theme on the basis of traditional use or product formula. For specific health questions, we recommend consulting a doctor or orthomolecular therapist.
Written by the Plenthera team (orthomolecularly trained). Scientifically reviewed in October 2026. Last updated: 7 October 2026.
Your brain weighs about 2% of your body weight, but uses around 20% of your energy. That makes it an organ that demands a lot from your diet: omega-3 DHA as a building block of cell membranes, B vitamins for energy metabolism and psychological function, magnesium for the nervous system and — depending on your diet — iron, zinc and iodine for normal cognitive function. Under this theme you will find the products from our range that fit these needs.
Which cognition stack suits you?
| Situation | Stack | Timing |
|---|---|---|
| General basis | Omega-3 DHA + B vitamins (multi or B12/folate) + magnesium | Daily with a meal |
| Plant-based or vegan diet | Algal oil (DHA) + vitamin B12 + iodine and iron via a multi | Daily |
| Busy work or study period | Omega-3 + magnesium in the evening + L-theanine (amino acids) | Omega-3 with a meal, magnesium in the evening |
| 50+ | Elke Dag 50+ or Platinum + omega-3 + exercise and sleep | Ongoing |
| Children | Nordic Naturals Children's DHA (liquid) | Daily with a meal |
What is brain & focus?
The brain needs a constant supply of energy and of a number of specific nutrients: omega-3 fatty acids (especially DHA, an important component of the fats in brain membranes), B vitamins as cofactors in energy metabolism and neurotransmitter production, magnesium for signal transmission and minerals such as iron, zinc, iodine and copper. Cognition supplements top up these fundamentals.
Omega-3 DHA. DHA contributes to the maintenance of normal brain function (EFSA claim at 250 mg of DHA per day). At Plenthera you can choose between algal oil (Plantforce Vegan Omega-3: 420 mg DHA per 2 softgels; Nordic Naturals Algae Omega: 390 mg DHA per 2 softgels) and fish oil (Vitals Ultra Pure EPA/DHA: 430 mg DHA per softgel; Nordic Naturals EPA Xtra; Arctic Cod Liver Oil; Children's DHA for children: 255 mg DHA per half teaspoon). Vitals Super Krillolie provides omega-3 in phospholipid form plus choline and astaxanthin.
B vitamins. Vitamin B12, folate, niacin, B6, thiamine and biotin contribute to normal psychological function; pantothenic acid contributes to normal mental performance. Those who eat a plant-based diet depend on fortified foods or a supplement for B12. At Plenthera: Vitals Vitamine B12 1000 µg (methyl- and adenosylcobalamin), Folaat 5-MTHF 400 µg, Vitamine B3 500 mg and the complete Elke Dag multis (Elke Dag, 50+ and Platinum) with all B vitamins in active form.
Magnesium. Magnesium contributes to normal functioning of the nervous system and to normal psychological function. In this category: Arthur Andrew Medical Mag3 Ultra (210 mg from three forms per 3 capsules), Doctor's Best High Absorption Magnesium (bisglycinate, 200 mg per 2 tablets), Vitals Magnesium 100 mg (bisglycinate, also with taurine), Plantforce Ionisch Magnesium+ Lemon and KiKi Ionic Magnesium drops.
Minerals. Iron, zinc and iodine contribute to normal cognitive function; copper contributes to normal functioning of the nervous system. At Plenthera: Vitals IJzer 25 mg Ferrochel with vitamin C, Vitals Zink 15 mg and KiKi Ionic Zinc 10 mg, Trace Minerals Ionic Copper 3 mg and iodine (75 µg) in the Elke Dag multis. KiKi Organic Sea Kelp provides iodine from seaweed.
With serious or increasing memory and concentration complaints, a medical diagnosis is the starting point; supplements are complementary, not a treatment.
Brain & Focus and EFSA — what is scientifically recognised?
EFSA has not recognised an overarching cognition claim. However, there are components with relevant authorised claims (Regulation (EU) 432/2012):
'DHA contributes to maintenance of normal brain function.' — at 250 mg of DHA per day (algal oil, fish oil, cod liver oil).
'Vitamin B12 contributes to normal psychological function.' and 'Folate contributes to normal psychological function.' — Vitals B12 1000 µg, Folaat 5-MTHF 400 µg, Elke Dag multis.
'Niacin contributes to normal psychological function.' and 'Pantothenic acid contributes to normal mental performance.' — Vitals Vitamine B3 500 mg; Elke Dag multis (B3 and B5).
'Magnesium contributes to normal functioning of the nervous system.' and 'Magnesium contributes to normal psychological function.' — Mag3 Ultra, Doctor's Best, Vitals, Plantforce, KiKi.
'Iron contributes to normal cognitive function.', 'Zinc contributes to normal cognitive function.' and 'Iodine contributes to normal cognitive function.' — Vitals IJzer 25 mg; Vitals Zink 15 mg and KiKi Ionic Zinc; iodine in Elke Dag multis and KiKi Sea Kelp.
'Copper contributes to normal functioning of the nervous system.' and 'Vitamin C contributes to normal functioning of the nervous system.' — Trace Minerals Ionic Copper; Vitals Ester-C and Astamax.
The claims apply at a daily intake that provides at least 15% of the reference intake. For Lion's Mane, cordyceps, krill oil and astaxanthin, we describe the research context, not an effect.
The cognition stack at Plenthera
Omega-3 DHA from algae — Plantforce Vegan Omega-3 (120 softgels), Nordic Naturals Algae Omega (120 softgels)
420 and 390 mg of DHA respectively per 2 softgels. Vegan; the claim for brain function applies from 250 mg of DHA per day.
Omega-3 from fish — Vitals Ultra Pure EPA/DHA 1000 mg, Nordic Naturals EPA Xtra and EPA, Arctic Cod Liver Oil, Children's DHA
From 430 mg of DHA per softgel (Vitals) to EPA-rich formulas (Nordic EPA Xtra: 1,060 mg EPA, 260 mg DHA per 2 softgels). Cod liver oil also naturally provides vitamins A and D; Children's DHA is a liquid fish oil for children.
Vitamin B12 — Vitals 1000 µg (100 capsules)
Methyl- and adenosylcobalamin. 1 capsule per day.
Folate — Vitals 5-MTHF 400 µg (100 capsules)
Active folate (Quatrefolic®). 1 capsule per day.
Niacin — Vitals Vitamine B3 500 mg (100 capsules)
Niacinamide. 1 capsule per day.
Multi — Vitals Elke Dag, Elke Dag 50+ and Elke Dag Platinum
All B vitamins in active form, iodine (75 µg), zinc, magnesium, D3 and K2 in one daily dose.
Magnesium — Mag3 Ultra, Doctor's Best, Vitals, Plantforce Magnesium+ Lemon, KiKi Ionic Magnesium
Bisglycinate, taurate, sucrosomial or ionic; 100–250 mg of magnesium per daily dose according to the label.
Iron — Vitals IJzer 25 mg Ferrochel with vitamin C and zinc — Vitals Zink 15 mg, KiKi Ionic Zinc 10 mg
Bisglycinate (Ferrochel®, TRAACS®) and ionic drops. Vitamin C increases iron absorption.
Copper and iodine — Trace Minerals Ionic Copper (3 mg), KiKi Organic Sea Kelp
Ionic copper drops; iodine from organic seaweed.
Other forms on the market: magnesium L-threonate, citicoline (CDP-choline), bacopa and caffeine-theanine combinations. We do not currently stock these. You will find L-theanine in our Amino acids category; Lion's Mane and cordyceps in the Mushrooms category.
How do you use supplements for brain & focus?
- Start with the basis: omega-3 with at least 250 mg of DHA per day, with a meal containing fat for absorption.
- Top up B vitamins via a multi or in a targeted way (B12 with a plant-based diet, folate, niacin) — 1 capsule or tablet per day with a meal, according to the label.
- Preferably take magnesium in the evening with food, at the dose on the label.
- Iron only with a proven low status (blood test) — vitamin C increases absorption; do not take together with coffee or tea.
- Combine with sleep (memory consolidation takes place at night), exercise and social and mental activity — at least as important as supplements.
- Give it 4–12 weeks; fatty acids and micronutrients are gradually absorbed into tissues.
- If you take medication (blood thinners and high doses of omega-3; thyroid medication and iodine) and with serious complaints: consult a doctor or pharmacist first.
Myths and misconceptions about brain & focus
Myth 1: 'A pill makes you smarter.'
Supplements are an addition to lifestyle, not a replacement. Sleep, exercise and diet matter most.
Myth 2: 'The more supplements, the better.'
Stacking does not work — choose a targeted stack and give it time.
Myth 3: 'Supplements work instantly for concentration.'
The effect is cumulative: allow 4–12 weeks.
Myth 4: 'All omega-3 is the same.'
Pay attention to the DHA content per serving (at least 250 mg for the claim), the form (triglyceride, phospholipid) and freshness.
Combining Brain & Focus with other supplements
Supplements for brain and focus work within a broader wellbeing cluster:
- Omega-3 — algal oil and fish oil
- Vitamin B, B12 and folate
- Magnesium
- Iron, zinc, iodine and copper
- Lion's Mane and cordyceps — mushrooms being researched in connection with nerve growth factors (NGF) and endurance respectively
- Amino acids (L-theanine)
- Sleep & Relaxation and Stress & Adrenals
Frequently asked questions
Which supplements belong to the brain and focus theme?
Omega-3 with DHA, B vitamins (B12, folate, niacin or a multi), magnesium and — depending on your diet — iron, zinc and iodine.
How much DHA per day for brain function?
The claim applies at 250 mg of DHA per day. Plantforce Vegan Omega-3 provides 420 mg per 2 softgels, Nordic Algae Omega 390 mg per 2 softgels, Vitals Ultra Pure EPA/DHA 430 mg per softgel.
Which B vitamins are relevant?
B12, folate, niacin, B6, thiamine and biotin (normal psychological function) and pantothenic acid (normal mental performance). At Plenthera as stand-alone Vitals products or in the Elke Dag multis.
Which form of magnesium?
The claims apply to magnesium regardless of the form. Bisglycinate (Vitals, Doctor's Best), Mag3 Ultra (three forms) or ionic (Plantforce, KiKi) — choose based on tolerability and convenience.
Lion's Mane for cognition?
Lion's Mane (Hericium erinaceus) is being researched in connection with nerve growth factors (NGF). You will find it in the Mushrooms category; it has no place in the basic stack above.
Is B12 needed with a plant-based diet?
Yes — B12 occurs almost exclusively in animal products. Vitals B12 1000 µg or an Elke Dag multi covers the requirement.
How long before you notice anything?
4–12 weeks of consistent use.
What should you do with serious memory or concentration complaints?
A medical diagnosis is the starting point; supplements are complementary.
Sources
- Regulation (EU) 432/2012 — authorised health claims (DHA, B vitamins, magnesium, iron, zinc, iodine, copper, vitamin C).
- EFSA NDA Panel, "Scientific Opinion on the substantiation of health claims related to DHA and maintenance of normal brain function", EFSA Journal (2010).
- Dyall S.C., "Long-chain omega-3 fatty acids and the brain: a review of the independent and shared effects of EPA, DPA and DHA", Front Aging Neurosci (2015).
- Kennedy D.O., "B Vitamins and the Brain: Mechanisms, Dose and Efficacy — A Review", Nutrients (2016).
- Kirkland A.E. et al., "The Role of Magnesium in Neurological Disorders", Nutrients (2018).
- Health Council of the Netherlands — Dietary reference values for vitamins and minerals for adults (2018).
Disclaimer: This text is for information purposes only and does not replace medical advice. Supplements are food supplements, not medicines. If in doubt or if you take medication, we recommend consulting a doctor or orthomolecular therapist first. With serious or persistent complaints, medical care remains the basis.