How to prepare well for exams ?
Memory and concentration
The countdown begins now!
1st step: Prepare the ground
Like an athlete preparing for a marathon, students need to train their brains before the exams. Strengthening memory and stimulating concentration throughout the year and during the revision period are the keys to success in order to be ready on D-day !
If March evokes spring and the return of fine weather, it is also synonymous with exam preparation and therefore stress! In addition to intellectual work, organisation and motivation, physical and psychological preparation is essential.
Approach the exams as a real marathon. It would probably never occur to you to start such a race without training and changing your lifestyle? Preparing your brains requires the same discipline.
Micronutrient deficiencies are common among students preparing for exams and/or young adults, which can lead to attention, memory and concentration problems, but also to exhaustion and overwork.
Boost your MEMORY and stimulate your ATTENTION with food supplements and Physionutrition !
1. Fatty acids to « oil » the brain and boost memory
Omega-3s are essential for the proper functioning of your neurons. Did you know that a simple omega-3 supplementation, for 1 month, increases concentration and memory capacities? Choose DHA for its proven benefits on cognitive functions.
2. Bio-actives essential for boosting the brain
Certain plants and molecules in physionutrition have shown numerous benefits for the brain and memory.
- Citicoline: Neurons produce neurotransmitters, molecules that participate in the transmission of information in the brain. These cells are also involved in the creation of new connections. It is therefore essential that their membranes are fluid and dynamic, thanks in particular to the phospholipids that make them up. Citicoline is a particularly interesting molecule because of its precursor role in the production of phospholipids, and in particular phosphatidylcholine. Moreover, citicoline participates in the synthesis of acetylcholine, a neurotransmitter involved in memory and attention. The THERASCIENCE Laboratory has selected the bio-active Cognizin®, a patented form of citicoline, a molecule naturally present in the body and involved in the improvement of cognitive and neuronal functions, with scientifically proven effectiveness on memory and intellectual performance thanks to its neuro-protective and neuro-repairing properties.
- PQQ: Pyrroloquinoline quinone (PQQ) is a powerful antioxidant molecule. It is involved in the functioning of many enzymatic reactions that take place within the mitochondria. Mitochondria are the energy-producing factories within cells. However, when electrons are transferred during biochemical reactions in the mitochondria, free radicals are generated. These are responsible for oxidative stress and damage to cells, especially neurons. PQQ intervenes at this level to help scavenge these free radicals. Moreover, during examinations, cellular energy is essential. PQQ supplementation is therefore interesting because it promotes the emergence of new mitochondria, thus enabling neurons to benefit from a prolonged supply of energy. The THERASCIENCE Laboratory has selected pure and natural PQQ MGCPQQ®, obtained by a patented fermentation process and with proven effectiveness on cognitive function.
- Ginseng : This plant has been known for thousands of years for its interesting tonic properties against fatigue and intellectual exhaustion. Ginseng owes its benefits to the ginsenosides of its root, and in particular to its rare ginsenosides, molecules present in small quantities but which have proven bioactivity. THERASCIENCE Laboratory has selected HRG80TM red ginseng, titrated to 10% rare ginsenosides and produced by vertical hydroponic cultivation, having grown in a sterile environment, free of bacteria and phytopathogenic fungi and without the use of pesticides, heavy metals or solvents. Ginseng HRG80TM is perfect for students in the middle of revision periods, thanks to its anti-fatigue1 effect which helps maintain energy and vitality1. It stimulates cognitive and intellectual performance2 while increasing learning and memorization capacities1,2. Ginseng HRG80TM is also effective in improving concentration1,2 and speed of action3.
- Mango tree rich in mangiferin : Mangiferin is the active molecule present in mango leaves. This polyphenol has been the subject of numerous studies for its action on the brain. Indeed, it has been shown that mangiferin boosts short and long term memory4,5 and improves decision making by decreasing action time4,5. In addition, mangiferin promotes concentration and maintains attention4,5. It also helps reduce mental fatigue and promotes brain oxygenation4,6. The mangiferin contained in mango leaves is therefore a valuable ally for students preparing for their exams. This is why the THERASCIENCE Laboratory has selected the patented mango leaf extract Zynamite®+ with proven effectiveness in improving intellectual performance.
- Ginkgo biloba : This tree is known for its exceptional longevity. Ginkgo biloba contains ginkgoflavonoids, active ingredients with an antioxidant action that promote blood microcirculation. Ginkgo biloba thus contributes to a better oxygenation of the brain and neurons, and improves memory performance.
- Guarana, rich in caffeine : It helps to stimulate the nervous system and, consequently, helps to improve cognitive performance and alertness. It also helps to reduce mental fatigue.
3. Essential vitamins and minerals to meet the brain's needs
Thanks to their different roles in learning, memory, concentration, energy metabolism and fatigue reduction, vitamins and minerals are real boosters that help students during revision and exam periods. In addition to vitamins A, C, E, magnesium and zinc, which are essential for your body in general, group B vitamins contribute to the brain's energy needs and help to better synthesise the neurotransmitters used in cognitive functions. Vitamin B1, for example, contributes to the transformation of nutrients into energy.
- Vitamin B3: Also known as niacin, vitamin B3 is important for mental and cognitive health. It plays a key role in energy production in the brain, helping to convert carbohydrates into glucose, the energy source for neurons. Vitamin B3 is also involved in the synthesis of neurotransmitters (dopamine, adrenaline, serotonin), molecules that enable neurons to communicate with each other. Vitamin B3 thus contributes to the proper functioning of the nervous system and normal psychological functions.
- Vitamin B5: Also known as pantothenic acid, vitamin B5 is involved in the production of coenzyme A, a metabolic precursor involved in many biochemical reactions important to the brain, including those involved in carbohydrate and lipid metabolism and energy production. Vitamin B5 also contributes to the synthesis of neurotransmitters such as acetylcholine which ensures good intellectual performance (memory, learning, etc.). Vitamin B5 is also ideal for helping to reduce fatigue.
- Vitamin B9: Also known as folic acid or folate, it is a compound synthesised by plants. Like all essential fatty acids, our body cannot produce it. It is therefore essential to provide it through the diet or via an appropriate supplement. Vitamin B9 is found in legumes such as lentils, but also in green leafy vegetables (spinach, salad, etc.). This vitamin is involved in cell growth and contributes to the synthesis of nerve cells. Studies have shown that a folate deficiency leads to a decrease in cognitive performance (EM. Ebly et al. 1998).
- Vitamin B12: Like the other vitamins in this group, vitamin B12, also known as cobalamin, is neither stored nor produced by the body, making it essential to supplement it. Vitamin B12 is found in fish, offal, seafood and eggs. It is involved in the maintenance and functioning of the myelin sheath, a substance surrounding the nerve fibres and neurons of the brain, and involved in the speed of propagation of nerve impulses. Therefore, vitamin B12 contributes to normal psychological functions, including memory, as well as to the proper functioning of the nervous system and good intellectual performance. It also helps to reduce fatigue and promotes a normal energy metabolism. The THERASCIENCE Laboratory has selected the methylcobalamin form of vitamin B12 to ensure optimal bioavailability.
- Magnesium and vitamin B6 : It is not possible to talk about magnesium without mentioning vitamin B6, as these two essential elements are inseparable. Magnesium contributes to the balance of neurotransmitters and reduces hyperactivity, which is responsible for a drop in attention and concentration problems. Vitamin B6 allows a better assimilation of neurotransmitters such as serotonin, melatonin, dopamine... It also prevents abnormalities in brain function. It has been shown that the magnesium/vitamin B6 synergy helps to improve behavioural and concentration problems.
- Iron: It has been shown that students frequently have iron deficiencies. Iron deficiency can lead to disturbances in neurotransmission and consequently to a decline in cognitive performance. Taking iron helps to improve memory, learning and attention tests in students (H. Sachdev et al. 2005). By intervening in the brain's oxygen supply, iron will thus contribute to optimising cognitive performance and reducing fatigue. The iron selected by THERASCIENCE Laboratory is a patented FerrochelTM iron present in chelated form (bisglycinate), stable and ionically neutral, thus guaranteeing better intestinal absorption, without side effects.
- Zinc: In addition to its healing capacities, zinc is involved in the synthesis and metabolism of neurons. It is involved in cognitive development and improves learning and attention. A study has established that a zinc deficiency could be the cause of an alteration in brain development and functioning. The zinc used by THERASCIENCE Laboratory ensures optimal bioavailability thanks to its bisglycinate form.
- Mariage, P-A et al. Crossover Trial. Pharmaceuticals (Basel, Switzerland) vol. 13,4. 2020.
- Kim J. et al. BMC Complementary and Alternative Medicine, 16: 66. 2016.
- Ziemba, A W et al. Int J Sport Nutr. vol. 9,4 (1999): 371-7.
- López-Ríos, L. et al. Journal of ethnopharmacology vol. 260, 2020 .
- Wightman, Emma L et al. Nutrients vol. 12,8 2194. 2020.
- Gelabert-Rebato, M. Front. Physiol. 2018, 9, 740.