Is it just 0ur imagination or are a lot of us feeling a tad... sluggish right now? A little forgetful? Maybe even dealing with an up-and-down sort of mood to boot? According to the data, the answer is a solid yes – brain fog is a real issue impacting thousands of us (#brainfog has more than 432m views on TikTok) and the number of people seeking advice on the best brain friendly foods, hoping to get their minds sharp again, is also on the up.
Oftentimes though, the conversation around 'brain health' or 'brain foods' can be solely aimed at those in later life, who are looking for foods to help ward off dementia and Alzheimer's disease. But, say the experts, there are so many benefits for making brain health a focal point whatever your age – and not just because you're hoping to prevent disease.
"When I think of people who need their brain function to be optimal, I think of teenagers sitting exams, university students who are under pressure and everyone dealing with stress at work and at home," says Sophie Medlin, Consultant Dietitian and Head of Nutritional Research at Heights. "The more we think about our brain health and take care of it, the better our mood, sleep and mental performance will be everyday."
Gabriela Peacock, Celebrity Nutritionist and Founder of GP Nutrition, agrees. "The habits we build in our early lives set the foundation for cognitive function as we get older," she shares. "Good nutrition supports focus, memory, and mood at any age—so the sooner, the better!"
Here, the experts take a deep-dive into the brain foods you need to be adding to basket, supplements to consider and why it's all so important...
First up, how can diet help our brains?
In the same way that the foods we eat can help our bodies to build and repair muscle, reduce inflammation and so much more, diet can also help to keep our brains on a good path – and hopefully for a long(er) time. Medlin explains that nutrition is the cornerstone of brain health.
"When we think about brain health, we’re thinking about the short term function of your brain day-to-day, such as the production of neurotransmitters like serotonin and melatonin, as well as the long term health of the brain – which is about protecting the brain cells from damage which can lead to long term neurological conditions," the expert tells Cosmopolitan UK. All of this can be helped by eating the right sort of food.
What nutrients and foods do brains need?
There a few worth taking note of, says Medlin. Pencils at the ready! In the short term, she says, we should be considering B vitamins (found mostly in animal products such as meat and dairy), which help to produce "neurotransmitters and plant compounds called polyphenols help to increase blood flow through the brain". Anyone else feeling smarter already just reading this?
"This can help us to cope with stress better, support our mood and maintain mental energy," she continues. "B vitamins are also really important to help prevent cell damage in the brain in the long run as they suppress the production of a compound called homocysteine which can cause harm to our brain."
Elsewhere – and this one you may already know about, given the recent study which claims regularly taking it may even slow biological ageing by a few months – Omega-3 is "essential for the structure of our brain and for preventing damage to the DNA in our brain cells", says Medlin.
Other nutrients also play an important role in brain health, she adds, for example vitamin D, iodine and zinc. "Overall, making sure we're eating and/or taking supplements in a brain first way will support us day-to-day, as well as supporting our brain health as we age".
So basically, I should think about brain health whatever my age?
Yep – whatever your age, it shouldn't be overlooked. As the experts have pointed out, not only is it good to lock in healthy habits ASAP but we could all do with a cognitive boost to get us through the busy go-go-go schedules we all have in 2025.
Ok, nice! What counts as brain food?
In terms of the specific foods we should all be looking to include in our diet for a healthy and happy brain, the good news is there's plenty to choose from, say the experts.
Here's a rundown of some you might like to try yourself:
Blueberries
"They are a superfood packed with antioxidants which protect the brain from oxidative stress," says Peacock, who advises going for frozen blueberries over fresh ones (ideal for a whizzing up in a smoothie FYI), as they pack a higher concentration of antioxidants.
Medlin is also a berry fan and adds, "Berries contain many polyphenols which are plant compounds that support our health – specifically, the polyphenols which are abundant in blueberries (called anthocyanins) support our brain health by increasing blood flow and research has shown that this can help with our day-to-day mental performance by supporting memory, focus and concentration." Good thing they're also delish!
Eggs and dairy
Y'know how diet and both mental and physical health are linked? Same goes for sleep (and we all know how not getting enough kip can impact on concentration). Step forward, a possible solution: "Animal products contain important B vitamins which are essential for the production of neurotransmitters which control everything from mood, stress, our ability to relax and our sleep," explains Medlin.
She adds, "Studies have shown that as a population we’re often not getting enough B vitamins in our diet which can cause mood changes and sleep problems." Ham and spinach omelette for tea, anyone?
Dark leafy greens
We're talking spinach, broccoli and kale in particular, says Peacock. "Leafy greens are high in vitamin K and folate, which are linked to better memory," she details. "Kale chips are one of my favourite snacks as they're super delicious and so good for you." Got an air fryer? Time to have a bash at making your own – something the pro promises is easier than you might think.
Nuts
With walnuts and almonds coming in top, says Peacock. "I always carry nuts and seeds in my bag. They’re a great source of healthy fats, vitamin E, and magnesium, which support brain function."
Oily fish
"They're rich in Omega-3s and essential for memory and cognitive function," says Peacock, while Medlin adds, "In an ideal world, 30 to 40% of the fats contained in our brains will be made from omega-3 fatty acids, specifically one called DHA. If we don’t get enough oily fish, different fats will replace the DHA in the brain which won't protect the brain cells from cellular damage in the same way that DHA does."
As for which fish count as oily, opt for salmon, mackerel or sardines.
Seaweed
If you're vegan, vegetarian or fish is just simply not your bag – but how about some nutritious seaweed-based snacks instead, suggests Medlin (hands up who else loves the kaiso seaweed salad in their local sushi place!). An alternative Omega-3 hit.
Turmeric
Stir it into curries, mix it into energy balls or choose a turmeric-infused tea, says Peacock. "I love turmeric tea, which has anti-inflammatory properties that help protect the brain."
What supplements are good for brain health?
While getting your vitamins in via diet is always preferred, hey – we get it! Sometimes it's easier said than done. Supplements can be a great alternative, so long as you're taking the right ones; look out for high-quality brands, ideally those who've been through rigorous third-party testing and have hard, scientific evidence available to back up any claims they're making. This should be easily found on the brand's website.
For brain health, the experts advise looking into supplements that include:
- Omega-3
- B vitamins
- Antioxidant nutrients like vitamin E, zinc and polyphenols
- Vitamin D
Brain health boosters
Heights Vitals⁺ Brain Boosting Capsules
An all-in-one multivitamin (loved by Stephen Fry, no less) with brain-friendly B vitamins, omega and plenty of other goods.
Good Calmer Turmeric Tea
Anti-inflammatory turmeric tea, from a UK-based small business (we love to see – and drink – it).
Holland & Barrett Walnut Halves 800g
The perfect on-the-go snack solution for cognitive function, also ideal for sitting on your desk too.
Boots 60 Vitamin B12 tablets
To the point and at a purse-friendly price.
As always though, if you're looking to introduce any new supplements into your diet it's always a good idea to chat it over with your GP or a qualified professional beforehand (especially if you're already taking medication or other vitamins – it's good to be aware of how these things might interact with one another).
This article is not intended to be a substitute for professional medical advice or diagnosis. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
Jennifer Savin is Cosmopolitan UK's multiple award-winning Features Editor, who was crowned Digital Journalist of the Year for her work tackling the issues most important to young women. She regularly covers breaking news, cultural trends, health, the royals and more, using her esteemed connections to access the best experts along the way. She's grilled everyone from high-profile politicians to A-list celebrities, and has sensitively interviewed hundreds of people about their real life stories. In addition to this, Jennifer is widely known for her own undercover investigations and campaign work, which includes successfully petitioning the government for change around topics like abortion rights and image-based sexual abuse. Jennifer is also a published author, documentary consultant (helping to create BBC’s Deepfake Porn: Could You Be Next?) and a patron for Y.E.S. (a youth services charity). Alongside Cosmopolitan, Jennifer has written for The Times, Women’s Health, ELLE and numerous other publications, appeared on podcasts, and spoken on (and hosted) panels for the Women of the World Festival, the University of Manchester and more. In her spare time, Jennifer is a big fan of lipstick, leopard print and over-ordering at dinner. Follow Jennifer on Instagram, X or LinkedIn.
