Succeeding academically requires more than just knowing how to study or keeping a well-organized planner. Don’t get us wrong – of course those things matter – but no matter how much you study, you’re not likely to get very far if your body and brain aren’t running on the right fuel. Indeed, what you eat affects not only your physical health but also your brain’s ability to process, retain, and even apply information.

In fact, the connection between food and brain health, including cognitive function, is so significant that there’s a growing field within psychiatry called nutritional psychiatry: or the use of nutrition to optimize brain health and function.

The good news is, you don’t need to be a nutrition expert to make smarter food choices that support your goals. By understanding how nutrition affects cognition and academic performance—and making small, practical changes—you can give yourself a major advantage.

Boosting Memory

Your brain thrives on certain nutrients, particularly omega-3 fatty acids, antioxidants, and vitamins like B6, B12, and E. Foods like salmon, walnuts, blueberries, and leafy greens are proven to improve memory retention, so try to include them into your everyday diet.

If you’re unsure where to start or want personalized advice, consider consulting an expert. For example, you can find reliable nutritionists in Chicago who can help you build a brain-healthy diet tailored to your needs.

Improving Focus

Sugary drinks and carb-heavy meals might give you a quick energy boost, but they’ll also cause a mid-afternoon crash when you need your focus the most. Instead, prioritize complex carbohydrates, proteins, and healthy fats, which provide slow-releasing energy.

A balanced snack, like whole-grain crackers with almond butter or whole-grain toast with avocado can work wonders. If you can, replace soda or energy drinks with sparkling water or green tea, both hydrate without the sugar overload.

Managing Stress

When you’re stressed, it’s tempting to grab something processed and sugary. Unfortunately, this only adds to stress in the long term by spiking your blood sugar. Foods rich in magnesium, on the other hand, such as almonds, bananas, and dark chocolate (the good kind with at least 70% cacao), can help regulate cortisol levels and calm your nerves. Likewise, foods high in omega-3s, such as salmon and chia seeds, also reduce stress-related inflammation.

To incorporate these foods easily into your diet, prep stress-busting snacks in advance, like trail mix with almonds and a few dark chocolate chips, and keep them within reach during study sessions.

Enhancing Cognitive Function

Skipping meals, especially breakfast, is pretty common for students, but it’s a recipe for poor cognitive function. A balanced meal with protein, fiber, and healthy fats, however, ensures that your brain gets the energy it needs to process and retain information.

Even a quick meal like scrambled eggs with avocado toast or a smoothie packed with spinach, berries, and Greek yogurt can have a noticeable impact on your mental clarity and stamina. If you’re super-busy, consider batch-cooking simple breakfast options like egg muffins or overnight oats.

Supporting Sleep Quality

Enough quality sleep is essential for cognitive function, and what you eat has a direct impact on how well you rest. Foods like cherries, almonds, and oatmeal boost melatonin, a hormone that regulates sleep. Meanwhile, avoiding caffeine or heavy meals right before bed can prevent tossing and turning.

Because sleep impacts every aspect of academic performance, from focus to memory consolidation, try your best to prioritize sleep-friendly foods and habits. If late-night cravings hit, opt for a small bowl of oatmeal or a banana. Both are sleep-friendly snacks that won’t keep you up.

Fighting Fatigue

Iron deficiency is one of the leading causes of fatigue and can seriously impact your ability to concentrate and stay energized. Foods like lean meats, lentils, spinach, and fortified cereals are excellent sources of iron. Pair them with vitamin C-rich foods like bell peppers or citrus fruits to improve absorption.

Of course, you also want to get enough sleep and rest, but in addition to this, make sure you’re eating enough iron-rich foods every day.

Sharpening Problem-Solving Skills

Dehydration can affect cognitive functions like problem-solving, concentration, and memory, even if it’s mild. After all, your brain is made up of about 73% water, so staying hydrated is crucial. Water is always the best choice, but herbal teas or infused water can make hydration feel less like a chore.

If you struggle to remember to drink enough fluids, carry a reusable water bottle wherever you go. And if plain water bores you, infuse it with fresh fruit or herbs like mint.

Building Resilience

The gut-brain connection is real, and a healthy gut directly affects your mood, stress levels, and cognitive performance. A diet rich in probiotics (like yogurt or fermented foods) and fiber supports a healthy gut microbiome, which is increasingly linked to lower stress and improved mood.

The easiest way to incorporate more probiotic-rich foods into your diet is to drink kefir or kombucha a few times a week (or ideally, every day). They’re an easy addition to your routine and pack a nutritional punch.