Today’s Dietitian
Vol. 27 No. 9 P. 24
In recent years, there has been a growing interest in cognitive performance and mental fitness among younger adults, driven by increasing academic, professional, and social demands. Young adults are seeking ways to enhance focus, mental clarity, and long-term brain health, yet nutrition is often overlooked as a key factor in cognitive performance. Dietitians have a unique opportunity to bridge this gap by emphasizing brain health in nutrition counseling, helping young adults and student athletes understand how their dietary choices directly impact their mental well-being. Integrating brain-focused nutrition education can empower young adults to make more informed dietary decisions that support cognitive resilience and mental health.
The connection between diet and brain function is immediate and long-term. Foods rich in omega-3 fatty acids, antioxidants, and micronutrients can enhance focus and attention, while diets high in ultraprocessed foods, including added sugar, may contribute to mental fatigue and mood instability.1 Research also suggests that nutrient-dense diets play a role in protecting against cognitive decline, making early dietary interventions crucial for lifelong brain health.1 As interest in cognitive performance continues to rise, emphasizing the role of nutrition and incorporating brain health into nutrition counseling will ensure that young adults have the tools and knowledge to fuel both their bodies and minds for success.
Connecting With Younger Patients
Whether a student or young professional, this population faces unique lifestyle demands. Balancing academics, work, fitness, and even gaming, many young adults prioritize immediate performance and productivity over long-term health.
This fast-paced, high-pressure environment often leads to convenience-driven eating habits—like skipping meals—that fail to support optimal brain function. As dietitians, it is crucial to frame cognitive nutrition in a way that resonates with this group, emphasizing benefits such as sustained energy, sharper focus, improved mood and emotional health, and enhanced productivity. Leading with the distant risk of dementia or cognitive decline may feel too far removed from their current concerns.
Discussions with young adult clients should include how diet directly impacts their daily lives, helping them recall memories faster, focus longer, and perform better. However, weaving in the long-term neuroprotective benefits of brain-friendly eating habits ensures they understand the full impact of their choices. By shifting the conversation toward immediate cognitive benefits while subtly reinforcing the importance of healthy aging, dietitians can create meaningful opportunities for engagement. Tailoring cognitive nutrition education in this way may better motivate clients to make brain-supportive dietary changes that benefit both their present and future selves.
Nutrients of Special Interest
Carbohydrates
As the brain’s preferred fuel source, carbohydrates supply the glucose needed for nearly all cognitive processes, from decision-making and memory to mood regulation. However, not all carbohydrates are created equal. Fiber-rich carbohydrates provide a slow, steady release of glucose, helping to maintain consistent mental energy. Some carbohydrate-rich foods, such as candies or sodas, can cause rapid spikes and crashes in blood sugar, which may contribute to brain fatigue and irritability. Other carbohydrate-rich foods, such as certain types of produce, whole grains, and beans, may lead to a slower and steadier release of glucose as well as better support for gut health, which is closely linked to mental health via the gut-brain axis.2 A healthy gut microbiome contributes to the production of short-chain fatty acids, which can help modulate inflammation and support neurotransmitter synthesis.3 Some ideal sources of carbohydrates include oats, quinoa, sweet potatoes, legumes, berries, apples, and whole-grain bread. For optimal cognitive performance, it’s best to distribute these carbohydrates throughout the day, supporting both mental clarity and mood stability in the short and long term.
DHA and EPA
Omega-3 fatty acids, particularly DHA and EPA, play a critical role in cognitive performance by supporting the structure and function of brain cell membranes. DHA is the most abundant fatty acid in the brain, making up nearly 40% of the polyunsaturated fats in the brain’s gray matter. It’s essential for maintaining the fluidity of neuronal membranes, which directly impacts how efficiently brain cells communicate and form new connections.4
EPA, while less concentrated in the brain, plays a strong role in modulating inflammation and supporting blood flow to the brain. Research suggests that higher intakes of DHA and EPA are linked to improved attention, memory, and mental processing speed.4 In the context of injury recovery or cognitive strain, like during exams, competition, electronic sports, or high-stress work, these fatty acids may help reduce cognitive fatigue and support neuroplasticity. Top dietary sources include fatty fish like salmon, sardines, mackerel, and trout. For plant-based eaters, walnuts, flaxseeds, and chia seeds provide ALA (alpha-linolenic acid), a precursor to DHA and EPA, though conversion rates in the body are low. In these cases, algae-based DHA supplements may be a smart option. For individuals aiming to boost cognitive function, at least one daily serving of omega-3-rich foods (or supplements) can offer both immediate and long-term brain benefits.
B Vitamins
The B vitamin family supports neurotransmitter production, energy metabolism, and overall cognitive resilience. Vitamins B6, B12, and folate (B9) are particularly important for synthesizing neurotransmitters such as serotonin, dopamine, and GABA, chemical messengers responsible for mood, motivation, focus, and stress response. Deficiencies in these vitamins can lead to symptoms like mental fatigue, irritability, and memory issues. B vitamins help break down homocysteine, an amino acid that, when elevated, is associated with cognitive decline and neurological disorders.5 Folate and vitamin B12 are especially vital in this role. Thiamin (B1), riboflavin (B2), and niacin (B3) are essential for converting food into adenosine triphosphate, the cell’s energy currency.6
The brain consumes up to 20% of the body’s energy, making efficient metabolic function critical for mental stamina and concentration.7 Dietary sources of B vitamins include whole grains, eggs, dairy, leafy greens, legumes, and animal protein like chicken, fish, and beef. Vegans and vegetarians should be particularly mindful of B12, which is found almost exclusively in animal-based foods. This requires supplementation. In both clinical and everyday settings, ensuring adequate intake of B vitamins can have a profound effect on cognitive performance, mood regulation, and long term neurological health.
Antioxidants
Oxidative stress and inflammation are two major drivers of cognitive decline and mental fatigue, especially following brain injuries or during periods of intense mental exertion. Protein-rich foods high in selenium, zinc, riboflavin, vitamin A, vitamin E, copper, and manganese, such as fish and seafoods, meats, and some seeds and nuts, deliver a strong antioxidant dose. Other plant-based antioxidants like polyphenols and vitamin C stand out as key defenders of brain health. Polyphenols are found in richly colored fruits, vegetables, teas, and spices. They have been shown to cross the blood-brain barrier and influence cell signaling, reduce neuroinflammation, and protect against cellular damage.8
Vitamin C, a powerful water-soluble vitamin and antioxidant, plays a central role in reducing oxidative stress in the brain. It supports the synthesis of neurotransmitters like dopamine and norepinephrine and is involved in the regeneration of other antioxidants, such as vitamin E.9 Studies have linked diverse antioxidant intake with better cognitive performance, reduced risk of neurodegenerative disease, and improved mood regulation. A consistent intake of antioxidant-rich foods can support brain repair, improve concentration, and combat the mental fatigue that often accompanies stress or injury recovery.
Choline
As an essential nutrient supporting cognitive performance, choline contributes to the synthesis of acetylcholine—a neurotransmitter responsible for memory, attention, and muscle control. It also plays a key structural role in the formation of phospholipids that make up brain cell membranes, particularly phosphatidylcholine. Despite its importance, choline is often overlooked in daily nutrition patterns, especially among younger adults. Research has shown that low choline intake is linked to impaired memory, reduced cognitive flexibility, and mood disturbances.10
Adequate choline is vital for neural repair, communication between brain cells, and enabling new learning. It is particularly crucial during pregnancy and early development, but remains important throughout life.10 Eggs—especially the yolks—are one of the most concentrated sources of choline. Other sources include beef liver, soybeans, chicken, and cruciferous vegetables like broccoli and Brussels sprouts. For those with dietary restrictions or increased needs, such as athletes, students, or individuals recovering from traumatic brain injury, choline supplementation may be considered under professional guidance. Supporting optimal memory and learning through choline intake is a simple yet powerful strategy in any brain-focused nutrition plan.
Protein
Amino acids derived from protein are chemical precursors to neurotransmitters—chemicals that regulate mood, focus, motivation, and sleep. Tryptophan is the precursor to serotonin (mood stabilizer), tyrosine leads to dopamine and norepinephrine (alertness and motivation), and glutamine contributes to GABA (calming effect).11 In this way, protein provides the building blocks for the brain’s communication system. In times of cognitive demand or recovery from neurological injury, the brain’s need for neurotransmitter support increases. Ensuring adequate protein intake can help maintain balanced brain chemistry and support neuroplasticity.12
High-quality protein sources include lean meats, eggs, dairy, fish, legumes, soy, and some nuts and seeds. For individuals with limited appetite, fatigue, or chewing difficulties, incorporating protein-rich smoothies, soft-cooked eggs, or Greek yogurt can be helpful. Aiming for consistent distribution of protein across meals helps maintain amino acid availability for steady brain support throughout the day. For cognitive performance, it’s not just about how much protein one eats, but also the quality and timing of that intake.
The Importance of Meal Timing and Hydration
Meal timing plays a crucial role in cognitive performance and mental health, influencing focus, mood, and overall brain function throughout the day. What and when we eat directly impacts energy levels, neurotransmitter production, and blood sugar stability, all of which are essential for sustained mental clarity.
One of the critical factors in supporting cognitive nutrition is maintaining balanced blood sugar, as erratic glucose levels may contribute to energy fluctuations and difficulty concentrating. Eating at consistent intervals, about every three to four hours, may support steady energy levels for optimal cognitive function.
Breakfast, often referred to as the most important meal of the day, sets the foundation for mental clarity and productivity. A well-balanced breakfast should include a combination of protein, healthy fats, produce, and fiber-rich carbohydrates to support stable blood sugar and prolonged satiety. Options like eggs with avocado and whole grain toast, Greek yogurt with granola, nuts, and berries, or a smoothie with protein, leafy greens, and flaxseeds provide essential nutrients for brain health. Skipping breakfast or consuming low-protein, high-sugar options, such as pastries or low-fiber sugary cereals, can lead to mid-morning crashes, reduced focus, and mood instability.
Beyond breakfast, structuring meals and snacks strategically can help avoid energy crashes and support sustained cognitive performance. Including protein and healthy fats in each meal helps slow digestion and prevent rapid blood sugar fluctuations. Snacks should also be nutrient-dense and balanced, pairing carbohydrates with protein and/or fat, such as apple slices with almond butter or hummus with whole-grain crackers, can provide steady energy.
Hydration is a factor often underappreciated in cognitive function. Even mild dehydration can impair focus, memory, and mood.13 Many individuals experience mental fatigue and other symptoms simply because they are not drinking enough water throughout the day. Encouraging regular hydration, whether through water, herbal teas, or electrolyte-rich beverages, can help maintain optimal mental performance.
By focusing on meal timing, balanced blood sugar, brain-boosting breakfasts, and proper hydration, individuals can utilize their daily nutrition to enhance cognitive performance and mental fitness. These simple yet impactful dietary strategies can make a significant difference in focus, energy, and long-term brain function.
Tying It Together
Eating for brain performance isn’t just about long-term health; it has immediate benefits for focus, memory, and mental stamina for individuals of all ages. By prioritizing nutrient-dense foods balanced in fiber-rich carbohydrates and packed with omega-3s, antioxidants, B vitamins, choline, and protein, younger adults can enhance cognitive function and sustain energy throughout the day. Equally important is recognizing the mental health impact of nutrition, as stable blood sugar and key nutrients profoundly influence mood, stress resilience, and overall emotional well-being. Mindfully timing meals and snacks while maintaining adequate hydration can often make the biggest impact for those who skip meals or lack access to food.
To make cognitive nutrition meaningful, dietitians should meet patients where they are. Whether it’s a student struggling with focus, an endurance or esports athlete looking for mental stamina, or a professional battling brain fatigue, understanding daily challenges helps tailor recommendations that resonate and motivate.
Rather than overwhelming patients with drastic changes, encourage small, sustainable steps, swapping sugary energy drinks for lower sugar green tea, adding brain-boosting snacks, or incorporating more fatty fish. Over time, these gradual shifts build lasting habits that optimize both immediate cognitive performance and long-term brain health.
— Jenna Stedman, DCN, RD, CSSD, is a cognitive performance nutrition expert and founder of Master Nutrition Lab, a private practice and free platform for athletes to experiment with nutrition. She has worked for several military branches helping thousands of service members improve their physical and cognitive performance. She is an adjunct professor for the University of New England’s Graduate Program in Applied Nutrition and is an active member of the American Sports and Professional Dietetic Association. She is also an amateur ultra-distance rower, completing marathons, 50k, and 100k events.
Practical Strategies
When time is tight, brain-fueling meals should be quick, affordable, and packed with nutrients that enhance focus and mental stamina. Meal-prepping high-protein options like egg muffins, quinoa bowls, or salmon wraps can make it easier to stay consistent with brain-boosting nutrition. For snacking, high-protein and high-fiber choices help maintain steady blood sugar levels, preventing energy crashes. Greek yogurt with almonds, hummus with veggies, or a boiled egg with whole grain crackers are great options.
Popular Nootropics
When it comes to nootropics, caffeine and creatine can enhance cognitive performance, but moderation and safety are key. While caffeine improves alertness, too much can cause jitters and may increase anxiety.14 Caffeine is a banned substance by the NCAA, and a urinary caffeine concentration exceeding 15 mcg/mL constitutes a positive drug test. Ingesting about 500 mg, the equivalent of six to eight cups of brewed coffee, two to three hours before competition, risks triggering a positive result.
Creatine, often associated with athletic performance, also supports cognition in high-demand situations.15,16 Approximately 0.3 g/kg of body weight, or 3 to 5 g, is safe for daily consumption for teens and young adults.17
References
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3. Du Y, He C, An Y, et al. The role of short chain fatty acids in inflammation and body health. Int J Mol Sci. 2024;25(13):7379.
4. von Schacky C. Importance of EPA and DHA blood levels in brain structure and function. Nutrients. 2021;13(4):1074.
5. Aisen PS, Schneider LS, Sano M, et al. High-dose B vitamin supplementation and cognitive decline in Alzheimer disease: a randomized controlled trial. JAMA. 2008;300(15):1774-1783.
6. Kennedy DO. B vitamins and the brain: mechanisms, dose and efficacy-a review. Nutrients. 2016;8(2):68.
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11. Jenkins TA, Nguyen JC, Polglaze KE, Bertrand PP. Influence of tryptophan and serotonin on mood and cognition with a possible role of the gut-brain axis. Nutrients. 2016;8(1):56.
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15. Candow DG, Forbes SC, Ostojic SM, et al. “Heads Up” for creatine supplementation and its potential applications for brain health and function. Sports Med. 2023;53(Suppl 1):49-65. [Published correction appears in Sports Med. 2024;54(1):235-236.]
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