How to Eat to Support Your Brain: Boosting Focus and Memory Naturally

From boosting memory to achieving sustained focus, this insightful guide from Nutritionist Sarah Elisabeth explores the essential nutrients, supportive herbs, and daily habits that naturally enhance brain health and energy.

If you’ve ever felt mentally drained, struggled with concentration, or found it hard to stay sharp during a busy day, you’re not alone, it’s something I see commonly in my clinic as a Naturopathic Nutritionist and in today’s fast-paced world (with the constant stimulation of social media), it's easy for the brain to become overwhelmed—especially when you're juggling multiple responsibilities and projects. But here’s the good news: what you eat can have a powerful impact on your brain health, focus, and memory.

The foods you consume, your daily habits and the herbs you incorporate into your daily routine play an essential role in keeping your brain functioning at its best. By fueling your brain with the right nutrients and herbal support, you can improve mental clarity, sustain energy, and boost cognitive performance.

Let’s dive into the key nutrients and herbs that support your brain, and how you can use them to stay focused and energised throughout the day.

Key Nutrients for Brain Health

1. Omega-3 Fatty Acids - If you’re looking to boost brain function, omega-3 fatty acids are a must. These healthy fats, found in foods like fatty fish (think salmon), walnuts (that even look like brains!), and flaxseeds, are essential for maintaining memory, focus, and cognitive health. Omega-3s help to reduce inflammation in the brain, support nerve cell function, and protect against mental fatigue.
   
   
2. Antioxidants - Your brain works hard, and that can lead to oxidative stress. Antioxidants, found in vibrant, colourful foods like berries, dark leafy greens, and nuts, help protect your brain cells from damage. They can also improve cognitive function by boosting memory and concentration. Blueberries, for example, are packed with flavonoids that enhance learning and recall ability—perfect for those high-pressure days.
   
   
3. Vitamins and Minerals - B vitamins are crucial for brain health, particularly vitamin B12, which supports nerve function and cognitive performance. You’ll also want to ensure you’re getting enough folate (vitamin B9) and vitamin B6 to maintain healthy brain cells. Vitamin D is another key player, helping to regulate mood and cognitive function. Incorporate more eggs, leafy greens, and legumes into your diet to keep your brain sharp and your mood stable.

Encouraging Healthy Blood Flow to the Brain

For optimal brain function, encouraging healthy blood flow to the brain is key. The brain requires a steady supply of oxygen and nutrients, and improving circulation can help boost focus and cognitive function.

To support blood flow, consider adding more foods rich in nitrates, such as beets, leafy greens (like spinach), and citrus fruits to your diet. These foods help relax blood vessels and improve blood circulation, which enhances cognitive performance and mental clarity.

In addition, incorporating routines like daily movement (even a brisk walk or a few minutes of stretching) can stimulate blood flow to the brain, helping to keep you alert and focused. Ever noticed how much more creative you are after a walk? 

Supportive Herbs for Deep Focus and Mental Clarity

Herbs are a wonderful way to naturally support brain health, especially when combined with a nutrient-rich diet. There are several herbs that can help improve mental clarity, focus, and memory, and they’re easy to add into your daily routine.

1. Lion’s Mane - One of the most talked-about herbs for brain health, Lion’s Mane (Hericium Erinaceus) is a powerful mushroom that supports cognitive function by stimulating the production of nerve growth factor (NGF). NGF plays an essential role in the maintenance, survival, and growth of brain cells meaning that Lion’s Mane can help with memory, focus, and overall brain health. It’s one of my personal favourites for staying mentally sharp, especially during busy, demanding days.
   
   
2. Oat Straw - Oat Straw (Avena Sativa) is another herb that supports brain health by improving mental stamina and reducing fatigue. It’s known for helping to boost focus and concentration, making it ideal for those days when your mind needs to stay sharp for hours on end. It also has calming properties that help reduce stress, which in turn supports better focus and mental performance.
   
   
3. Rosemary - You may already be familiar with Rosemary (Rosmarinus Officinalis) as a kitchen herb, but did you know it’s also great for your brain? Rosemary has been shown to enhance memory, concentration, and cognitive function. It has antioxidant properties that protect the brain from oxidative damage and can help improve overall brain health. Whether you’re adding it to your meals or using it as a supplement, rosemary is a fantastic herb for keeping your mind sharp.

These are the exact ingredients you’ll find in Hello Brain, a blend I love that focuses on boosting cognitive function, helping fight mental fatigue and supporting learning and memory. 

Hello Energy supports your overall energy levels—perfect for when you’re tackling both mental and physical tasks. The Hello Energy blend is great, containing Lemon Balm, which not only supports relaxation but also helps restore your mental and physical wellbeing, Hops, which calms the nervous system after stress, and Gentian Root, which combats fatigue and improves physical energy.

This combination of herbs helps ensure you can stay energised, focused, and ready to take on whatever life throws at you!