TOP Supplements for Back to School Season: Better Stress Resistance, Concentration and Energy Boost

Returning back to university has traditionally been a hectic time, with thousands of students returning to their educational routines. Slowly, therefore, one has to adapt again to an adjusted daily routine, getting up in the morning and staying up less, as well as studying or preparing for different classes and subjects. All this can cause stress, and require concentration and a lot of energy.

The most effective help in this regard is sufficient sleep, exercise and a balanced diet, which thanks to its varied nutrient content, will ensure optimal functioning of your body. You can push your efforts to prepare for university a little further by reaping the benefits of exercise, yoga or meditation. However, you can also take advantage of effective supplements that will give you a energy, help with focus and better adaptation to stressful situations. Therefore, in today’s article, I bring you the TOP selection of back-to-school season supplements that can make this difficult process easier and help you throughout the school year as well. So get comfortable, but don’t worry, I’m definitely not going to test you.

1. Adaptogens for better stress resistance

Tests, presentations, exams and various other events are an essential part of the school year and often set off your stress beacons at full blast. If you have a challenging presentation in front of the whole class, an oral exam in front of an auditorium full of students or any important examination coming up in the near future, it’s no wonder that you may be anxious and stressed out just a few days prior.

Adaptogens are natural substances that increase your body’s resistance to stress and could help with this. Thus, they can reduce stress, improve psychological well-being and inner peace. This is also why they are popular among biohackers, students and people with stressful jobs. They are largely extracts of mushrooms or herbs in the form of capsules, tablets or powders. ^[1]

1.1. TOP supplements with adaptogenic effects

Popular adaptogens include extracts of mushrooms or herbs in the form of capsules, tablets or powders. The very best ones are as follows:

• Ashwagandha, also known as Indian ginseng. It is an herb often used in traditional Indian medicine (Ayurveda) that has gradually made its way around the world. It also has its place in your supplies, especially during those aforementioned busy days, as studies have shown that its extracts can help reduce stress and anxiety. It can also improve mental well-being, memory and concentration. You will find it in the form of 500 mg capsules containing 25 mg of withanolides, which are the main active ingredient of ashwagandha. Slightly more comprehensive then that is Ashwagandha Pro in the top quality KSM-66. Its composition is additionally enriched with magnesium and vitamin B6, which contribute to the reduction of fatigue and exhaustion, which definitely comes in handy at university. In case you are already in the habit of taking vitamins and minerals from other sources, a separate KSM-66 extract with a pure composition and a significant content of active substances will also be ideal. ^{[2 – 3]}
• Rhodiola rosea, belongs to the adaptogens with a wide spectrum of effects. It is an herb that typically grows in the mountainous regions of North America, Europe and Asia. It contains a number of bioactive substances, of which rosavin and salidroside are considered to be the most effective. It is particularly well-known in traditional Chinese medicine, where it is commonly used to reduce stress. Studies have also observed its effect on reducing symptoms of depression, fatigue and feelings associated with burnout. Rhodiola rosea can typically be found in capsule form. An example is a 200 mg extract of the root, which contains the active ingredients in the form of rosavin and sildroside. ^{[4 – 5]}
• Asian ginseng (Panax ginseng) tends to be included in various supplements related to overall well-being as well as inner well-being. It is particularly well known in traditional Chinese medicine, where it has been used for centuries for various preventive purposes. Researchers speak of its positive influence on mood, mental health or even improving reaction time, which is useful if you have a difficult tes, during which every minute will be precious and you need to react quickly to all stimuli. Korean ginseng extract can be found in the form of 500 mg capsules containing 50 mg of active ginsenosides. ^[6]
• Bacopa monnieri is a creeping marsh plant also known as brahmi, which is very popular in Ayurveda. It is used to relieve stress, anxiety and improve overall mood or mental well-being. It is also considered to be a nootropic and is known to have an effect on cognitive functions such as memory, thinking, concentration and other brain functions. Thus, it offers students a little more than the usual adaptogens in a single package. It is mostly available in capsule form, represented for example as a 300 mg extract with 150 mg of the active ingredient in the form of bacozoids. ^[7]
• Schizandra chinensis is a woody liana that is most commonly found in China and Japan. Like its other fellow adaptogens, it is also used to relieve tension and stress. It is, however, also included among the antioxidants that fight free radicals. It tends to be found in various teas and tinctures, but capsules remain its most practical form. ^[8]

2. Nootropics for brain and memory support

Putting aside the stress mentioned above, one of the major challenges of student life tends to be the preparation itself. Whether it is an exam, a test, an oral test, a presentation or any other activity on which your outcome or benefit depends. So, probably all of you know the situation where you are going to study with great determination, but after a few minutes the motivational music in your head stops. Your eyes run away from the text material to follow a white wall with great interest, and your brain starts to deal with questions like what you are going to eat in an hour’s time or what the weather will be like. Oh, and the highlight of other symptoms of procrastination is just scrolling through social media.

Nootropics, which are often referred to as smart drugs, can be an effective aid in similar situations. They are taken to improve concentration, memory, learning and other brain functions, especially when they are disrupted by, for example, the above-mentioned procrastination. ^[9]

If you are particularly interested in this topic, read our article Nootropics: Substances to Improve Concentration and Memory. Which Are the Best?

You might be interested in these products:

2.1. TOP supplements with nootropic effect

Nootropics take the form of plant extracts, which, like adaptogens, are most often available in capsule form. The best ones include:

• Caffeine and l-theanine, which work synergistically together, thus having a stronger effect than if you took each separately at different times. Caffeine itself is enjoyed by many of you in the form of your morning coffee, energy drink or tea. You may often reach for it during each day at university, but also at home, especially when you have a busy day ahead and a lot of studying to do. However, perhaps few people know that it is considered a nootropic. In this regard, caffeine has been the subject of various research that claims it contributes to feelings of alertness, improves concentration, increases reaction speed and keeps your cognitive functions alert. A similar effect is exerted by l-theanine itself, which is mostly found in green tea. It improves concentration, reduces tension and is neuroprotective. In addition, it interacts very well with caffeine and in combination you can get the most out of both substances. It dampens the sharp onset and finish of caffeine for some, when an energy boost is followed by a slump. L-theanine balances this process. Caffeine can be found in the form of capsules, energy shots or complex supplements. L-theanine, on the other hand, is typically available in capsule form. ^{[10 – 11]}
• As a nootropic, acetyl l-carnitine is known for its effect on the brain. According to studies, it helps provide it with energy, reduces oxidative stress and supports cognitive functions such as memory, thinking and concentration. It is typically available in capsule form. ^{[12 – 13]}
• Choline bitartrate is an essential substance necessary for the proper functioning of muscles and the brain. It acts as a precursor to acetylcholine, which is involved in proper brain and memory function. Hence, if you have a lot of learning to do and you need to remember as much of it as possible, choline bitartrate capsules can be one of the pieces needed for your perfect preparation. ^{[14 – 15]}
• FueBrain, belongs among nootropic complexes containing extracts of several nootropics, but also adaptogens. In its composition you will also find the previously mentioned acetyl l-carnitine, rhodiola rosea, bacopa, Korean ginseng and other substances blended to support your mental performance and sharpen your senses. This makes it handy if you want to find the perfect blend of nootropics and adaptogens in one effective capsule for a boost during those busy prep times.
• Omega-3, according to a 2022 study, improves the ability to learn, promotes memory, inner well-being and blood flow in the brain. Taking it in supplement form may be especially beneficial for people who don’t have a well-balanced diet and may be lacking in omega-3. ^[16]
• Hericium (Lion’s Mane), is one of the more rare, so-called medicinal mushrooms that boast a number of bioactive substances. Due to its neuroprotective and antioxidant properties, it is often used in traditional Chinese medicine. According to research, it can improve cognitive performance, which again comes in handy during learning. It has also been the subject of studies that talk about its potential impact on reducing symptoms of anxiety or depression.^[17]
• Ginkgo Biloba is one of the best known supplements to support memory, learning ability and boost cognitive function. Based on research, it is known to reduce oxidative stress and improve blood flow to the brain, allowing more oxygen and nutrients to reach the necessary areas in the brain. It’s no wonder that when people say the best cure for memory, ginkgo comes to mind for many. ^[18]

3. Supports energy supply

A long day at university or hours of studying require plenty of energy. This can be a problem especially if you’ve not missed a student party or a night of watching soap operas during the week. At the same time, the fast pace often has you reaching for various unhealthy snacks or breakfasts in the cafeteria.

When you’re running late for a lecture in the morning, you still quickly manage to buy a pizza roll on the go, which you actually forget about and eat for lunch. And that would often be called anything but a healthy meal. But the fact is that good energy for studying, exams, papers and all student responsibilities comes from getting enough sleep and eating a balanced diet. Various energy boosters can also help on busy days, a selection of which we’ll look at below.

3.1. TOP complex supplements for energy support

Complex supplements to support your energy levels at university come in different forms. It can be capsules, energy shots or a variety of the best anti-fatigue vitamins. Examples are:

• Energy + Tea, which contains nootropics in the form of caffeine and green tea extract, is rich in l-theanine. Together with caffeine, they thus act synergistically, with l-theanine alone able to dampen its rapid onset or finish. It has a powdered form that makes it easy to conjure up a refreshing fruity drink when cramming to help with concentration, alertness or cognitive performance.
• Energy CAPS are for those who don’t like powders, but would rather have their energy dose in the form of practical capsules. In their composition, you will find nootropics in the form of caffeine, green tea extract and choline. However, they do not lack in B vitamins either, which support the reduction of fatigue and exhaustion.
• Energy Shot contains stimulants in the form of caffeine and guarana, which are usually included in various energy drinks. Thanks to vitamin B3 and B6, it helps to reduce both fatigue and exhaustion and its biggest advantage is the RTD shot form, which you can pack with you in your bag or handbag and just open and drink.

4. Sleep and relaxation

The busy university term often brings with it not only stress but also nervousness, which can prevent you from falling asleep. Anyone who has an important exam, project, credit, or make-up exam the next day probably knows the feeling. Such feelings are certainly common, but here too we know effective cheats that could help you.

4.1. TOP supplements for sleep and relaxation

In the supplement market for better sleep and relaxation, you can find various herbal extracts or harmonising blends that will calm a racing mind and help you fall asleep without the endless counting of sheep. Some of the more popular ones include:

• Melatonin is a neurohormone secreted in the brain, where it regulates the cycle responsible for sleep and wakefulness. It works by reducing the time it takes to fall asleep and is popularly used for jet lag. Thus, if you have a busy day at university tomorrow and nervousness is preventing you from falling asleep, melatonin in tablet or spray form could help. ^[19]
• Sleep & Relax is a comprehensive supplement consisting of several ingredients for better sleep. It contains the aforementioned melatonin, which is complemented with plant extracts. Worth mentioning is valerian, which has been linked to healthy sleep, relaxation, calmness, better sleep quality and stress reduction. Sleep & Relax is available in capsule and powder form which quickly conjures up a refreshing fruity drink. It’s up to you which form you prefer. ^[20]
• Pink Calm offers a functional blend of 6 botanical extracts specifically designed for women and their relaxation needs. It contains the adaptogens we mentioned above in relation to stress resistance and inner well-being. There’s also valerian for inner peace and every woman will be pleased by the bonus of added biotin (vitamin B7), which contributes to maintaining healthy hair and skin.
• Vita Calm is another of the complexes for calming and inner relaxation, which is suitable for students during the exam period, preparation for exams, papers or other demanding days. It contains high-quality KSM-66® ashwagandha extract to harmonise mental health, inner well-being and relaxation. There is also a selection of B vitamins to support the proper function of the brain, which is certainly beneficial during hectic times.
• Lemon balm is most commonly consumed in the form of tea or capsules, which can be a helpful sleep aid on those busy days. This herb is traditionally used to induce calmness and reduce anxiety, which in turn can lead to being able to fall asleep the day before an exam. ^[21]

5. Eyesight support

Living in today’s digital age means that many of you are taking in content primarily from a variety of screens. In the case of students, this is mainly due to online handouts, e-books, presentations, assignment development and various pdfs of course material for specific subjects. Nevertheless, many don’t let their displays cool down even in their free time and like to scroll through Facebook, Instagram, TikTok or watch YouTube videos. Not to mention watching TV shows, movies and playing games.

If you have a lot of learning to do, and you have to read materials from a screen again frequently in the evenings, your eyes really get a workout. As a result, they get tired, dry and sting. Worse, you may also get a headache, which then prevents you from studying and concentrating. Fortunately, even in this case, we have handy aids that can help protect your eyes from the effects of digital screens.

5.1. TOP supplements for eyesight support

Of course, the key to this is to limit screen time. If this is not possible, it is certainly advisable not to forget about breaks, the 20-20-20 rule or eye gymnastics. Hand in hand with this, the following supplements can also help:

• Vitamin A contributes to the maintenance of healthy eyesight and is considered to be essential for the care of your eyes. Along with it, beta-carotene, a pigment belonging to the antioxidants and carotenoids that act as a precursor to vitamin A, works well too. ^[22]
• Zinc is a trace element present in the eye tissue, where it is a part of the processes that take care of the normal functions of the eyes. It also contributes to the maintenance of good eyesight, so it definitely holds a place among the supplements for univeristy that will help your eyes cope with challenging times. ^[23]
• Lutein is an antioxidant and pigment that many people think of when they say it’s the best vitamin for the eyes. Along with beta-carotene, it is one of the carotenoids and is a common part of supplementation for anyone who wants to take maximum care of their eyesight. ^[24]
• Vision Support is a comprehensive supplement that contains all of the substances mentioned above. In addition, it contains natural extracts, where it is worth mentioning the extract of cranberry blueberry (Vaccinium myrtillus). In fact, blueberry extracts themselves are often the subject of studies concerning their positive effect on the eyes. One of them is that they can reduce dryness of the eye and various manifestations of fatigue, which also arise as a result of prolonged exposure to a monitor or display, for example, when studying a lot. ^[25]

6. Meal prep and ideal snacks for university

Despite the existence of supplements to boost energy, the fact remains that the best fuel for a student is a balanced diet. It is thanks to this that the body has enough strength for each day and the body is able to function optimally. This means that you are able to focus adequately on learning, have enough energy to prepare a presentation and to read over lengthy handouts for an exam. On the other hand, preparing breakfast, lunch and dinner in the comfort of your own home is not very common among students. This is because they are often out of time, they move to different lectures in several halls and their options for optimal eating are quite restrictive. However, even this situation has a solution in the form of boxed meals and snacks.

6.1 Snacks and raw ingredients for food preparation

Those who are prepared are never surprised. And this is also true when it comes to eating and preparing meals for every day. Snacks and simple ingredients can help you prepare a full day’s menu with a student budget in mind. So what should you choose?

• Ready-to-eat meals are a great option for any student who is not into cooking and food preparation but would still like to enjoy wholesome meals. For example, you can choose RTE Asian or Mexican-style chicken, Italian pasta or curry.
• Snacks are ideal if you have a long and busy schedule at university and need to think about food for practically the whole day. Protein bars, cookies, flapjacks, milkshakes, jerky or fruit are great choices. None of these will get lost in your bag.
• A tortilla is a very satisfying snack that you can conjure up for breakfast, snack, tasty lunch and dinner. It can be eaten raw or lightly toasted the day before. The filling is then entirely up to what your taste buds desire. The base can be tuna, delicious chicken or turkey, or vegetable alternatives. Vegetables, a slice of cheese, a tasty dressing or hummus are great accompaniments. However, you can also use ketchup, ham, egg or beans to make a real burrito. With tortillas, there’s really no limit to your imagination and they can be your all-purpose meal or wrap for any university day.

6.2. Meal prep boxes and meal bags

If you’re conscious of your calorie intake or simply like to prepare complex meals yourself, boxes, packs and bags will come in handy:

• A lunch bag is a great solution for the more discerning student who wants to keep a full day’s worth of food with them. It contains 3 plastic containers, cooler pockets and will cleverly take care of your breakfast, lunch, dinner or various snacks.
• A lunch box is a standard accessory in the form of a snack box for university. Its advantage is that it has an internal divider that separates your side dish from the rest of your food without mixing them together. It also fits in the microwave and includes a handy spoon. In case you are interested in a more eco-friendly solution, there are also glass and stainless steel versions available.
• A breakfast cup is the ideal choice if you love cereal with fruit and yoghurt, for example. However, it is also suitable for pudding, smoothies or hummus and has a metal spoon.
• A PillBox is suitable for any student who regularly consumes supplements in tablet and capsule form, but does not want to carry around different packaging or bags that could spill. Instead, you get a practical and sturdy case that contains 10 separate storage compartments.
• A set of cutlery or straws will come in handy if you’re going to eat in an auditorium, a hallway or any place where you won’t have cutlery available.
• Drinking bottles will optimally take care of your fluid intake throughout the day at university. Thanks to this, you can avoid dry mouth, headaches and other unpleasant symptoms of dehydration that will negatively affect your concentration. The bottles are available in a variety of designs and sizes, from the smaller 600 ml to 1000 ml to large 2.5-litre hydrators. However, a thermal mug for lovers of coffee, tea and other hot drinks will not be lost in your kit. And if, on the other hand, you like cold, fresh lemonade made from fresh fruit, you can opt for the Infuser bottle with a pouring strainer.

Conclusion

Going back to university can be stressful and challenging. However, choosing the right supplements can enhance your student life and help in a variety of circumstances. Whether it’s adaptogens for better stress resilience, nootropics to support your brain during exam preparation, or a variety of energy supplements to help you cope with challenging times. Supplements for better sleep and inner peace can also be a wise choice, as well as eyesight support that comes in handy throughout the year when you’re working on assignments or working on papers at your computer. Plus, a great bonus to supplementation is a variety of snacks, meal prep ingredients, and snack boxes or snacks that will keep you in control of your day’s diet. We hope you find what you need in this article and that the supplements you choose will also help to make the school year a little easier for you.

Sources:

[1] Alexander Panossian, Georg Wikman – Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3991026/

[2] Adrian L. Lopresti, Stephen J. Smith – Ashwagandha (Withania somnifera) for the treatment and enhancement of mental and physical conditions: A systematic review of human trials Author links open overlay panel – https://www.sciencedirect.com/science/article/abs/pii/S2210803321000142

[3] Ashwagandha: Is it helpful for stress, anxiety, or sleep? – https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/

[4] Rhodiola Rosea – https://examine.com/supplements/rhodiola-rosea/

[5] Siegfried Kasper, Angelika Dienel – Multicenter, open-label, exploratory clinical trial with Rhodiola rosea extract in patients suffering from burnout symptoms – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5370380/

[6] Panax Ginseng (Korean Ginseng) – https://examine.com/supplements/panax-ginseng/?srsltid=AfmBOoqcm5D3VRVJDcgOkY-bQQ3if1JwCnkF6KOfKJ8krhnVC_Q4RTV8

[7] Bacopa Monnieri – https://examine.com/supplements/bacopa-monnieri/

[8] Schisandra – https://examine.com/supplements/schisandra/

[9] Matěj Malík, Pavel Tlustoš – Nootropics as Cognitive Enhancers: Types, Dosage and Side Effects of Smart Drugs – ​​https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9415189/

[10] Astrid Nehlig – Is caffeine a cognitive enhancer? – https://pubmed.ncbi.nlm.nih.gov/20182035/

[11] Shinsuke Hidese, Shintaro Ogawa, Miho Ota, Ikki Ishida, Zenta Yasukawa, Makoto Ozeki, Hiroshi Kunugi – Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6836118/

[12] Gustavo C. Ferreira, Mary C. McKenna – L-Carnitine and acetyl-L-carnitine roles and neuroprotection in developing brain – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5621476/

[13] ALCAR – https://examine.com/supplements/carnitine/

[14] Urna Kansakar, Valentina Trimarco, Pasquale Mone, Fahimeh Varzideh, Angela Lombardi, Gaetano Santulli – Choline supplements: An update – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10025538/

[15] Poly Coreyann , Massaro Joseph M , Seshadri Sudha , Wolf Philip A , Cho Eunyoung , Krall Elizabeth , Jacques Paul F , Au Rhoda – The relation of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring Cohort – https://www.sciencedirect.com/science/article/pii/S0002916523025042?via%3Dihub

[16] Ibrahim M Dighriri, Abdalaziz M Alsubaie, Fatimah M Hakami – Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9641984/

[17] Lion's Mane – https://examine.com/supplements/lionsmane

[18] Ginkgo Biloba – https://examine.com/supplements/ginkgo-biloba/

[19] Melatonin – https://examine.com/supplements/melatonin/

[20] Valerian – https://examine.com/supplements/valerian/

[21] Lemon Balm – https://examine.com/supplements/lemon-balm/

[22] Beta Carotene – https://examine.com/supplements/beta-carotene/

[23] B H Grahn, P G Paterson, K T Gottschall-Pass, Z Zhang – Zinc and the eye – https://pubmed.ncbi.nlm.nih.gov/11349933/

[24] Lutein - Uses, Side Effects, And More – https://www.webmd.com/vitamins/ai/ingredientmono-754/lutein

[25] A Riva, S Togni, F Franceschi, S Kawada, Y Inaba, R Eggenhoffner, L Giacomelli – The effect of a natural, standardized bilberry extract (Mirtoselect®) in dry eye: a randomized, double blinded, placebo-controlled trial – https://pubmed.ncbi.nlm.nih.gov/28617532/