Unlocking Your Cognitive Potential: The Science of Nutrition for Brain Health

When was the last time your thoughts felt energised, clear and fluid?

Between the constant screen time, endless to-do lists, and the natural shifts that come with age, many of us feel like our brains are running on low battery. The result? We have sluggish, foggy thoughts, struggle to remember the little things and our decision fatigue that has us running to the snack drawer for a quick boost.

But new research shows there are natural ways to support your brain and protect it for the long haul, that don’t involve extra caffeine or chemicals.

In this guide, we’re breaking down how your brain really works and what it needs to stay focused, energised, and adaptable, no matter how busy your day gets! We’ll also explore some incredible natural nutrients that science is now linking to better memory, mental clarity, and long-term brain health. So you have everything you need to build your ultimate brain routine.

Why does my brain feel slow?

Your brain might be small, but it’s mighty. It uses up about 20% of your body’s energy despite only making up 2% of your body weight. All that energy is used to help you remember information and solve complex problems, handle stress and make thousands of decisions each and every day. It makes you who you are and shapes your very experience of life.

Our modern environment however, has created a bit of a crisis for our brains.

• Too much demand: Constant task-switching, notifications, and information overload burn through your brain’s energy fast.
• Stress and mental fatigue: Long hours and poor rest wear down your cognitive resilience and slow your performance to a crawl.
• Oxidative stress: Your brain needs protection from the free radicals it produces while working hard. The harder it works, the more build up accumulates.
• Brain plasticity: To keep learning and adapting, your brain needs the right fuel to build new connections.
• Cellular health: Every thought and signal in your brain relies on healthy cell membranes and those depend on certain nutrients.
  

The scary thing? You might be so used to running on empty, you’ve forgotten what clarity feels like. We think it’s time to change that. Read on to discover the nutrients that can bring your brain back online and help you feel sharper, steadier, and more switched on than ever.

Nature’s Brain Boosters: The Power Trio

Lion’s Mane Mushroom the Ultimate Support for Growth, Focus and Memory

Lion’s Mane (Hericium erinaceus) is more than just a popular functional mushroom, it’s one of the most well-researched natural ingredients for brain health.

What makes it so remarkable is its ability to stimulate Nerve Growth Factor (NGF), which is a special protein that supports the growth, repair, and survival of brain cells.

NGF is essential for neuroplasticity, the brain’s ability to form new connections, adapt to stress, and recover from damage. And Lion’s Mane contains two unique compounds, hericenones and erinacines, which can cross the blood-brain barrier and naturally boost NGF production.

A healthy level of NGF supports:

• Clearer focus and attention
• Better memory and learning capacity
• Emotional balance and stress resilience
• Long-term brain adaptability
  

Better still, the science supports it.

In a 16-week clinical study published in Phytotherapy Research, older adults with mild cognitive impairment who took Lion’s Mane extract performed significantly better on memory and cognitive tests than those who took a placebo^[1]. Particularly in areas like recognition and recall.

The most effective supplements use extracts from the fruiting body of the mushroom (not the mycelium) and are dual-extracted. Meaning they capture both water-soluble and fat-soluble active compounds. This ensures a full-spectrum formula rich in all the beta-glucans, hericenones, erinacines, prebiotics, antioxidants, and more, that are actually responsible for these effects.

If you only do one thing for your brain health, adding Lion’s Mane to your routine could well be it!

CoQ10: The Brain’s Energy Booster

Coenzyme Q10 (CoQ10) is a compound your body makes naturally and it lives in every single cell. But particularly where energy demand is highest, like in the brain and heart. It plays two vital roles in cognitive function: energy production and antioxidant protection.

CoQ10 helps your mitochondria (the tiny power plants inside your cells) turn nutrients into usable energy, something the brain needs in abundance. As we already know, 20% of your daily energy intake goes on preserving brain function because its demand is that high. When CoQ10 levels decline with age, as they naturally do, so too can mental sharpness and stamina.

CoQ10 is also a powerful antioxidant, protecting brain cells from oxidative stress. A process linked to inflammation and long-term cognitive decline. So it is a powerful ally in maintaining a youthful brain, no matter your life stage.

What the science says:

• In healthy adults, CoQ10 supplementation has been shown to improve measures of mental performance, including memory and attention.^[2]
• It’s also been found to reduce markers of oxidative stress and mental fatigue in healthy people.^[3]

On its own, CoQ10 is hard for the body to absorb. That’s why some of the best formulations include fats (like coconut oil) and bioavailability boosters like black pepper extract (piperine), which research shows can increase absorption by up to 30%.

If you want to support mental energy, protect your brain from cellular damage, and feel more switched on (especially as you age) CoQ10 could be one of the most important nutrients to include.

Omega 3: The Building Blocks of a Sharper Brain

If your focus feels foggy, your memory isn’t what it used to be, or you find yourself more irritable than usual, your brain might be running low on essential fats.

Omega 3s, particularly DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are long-chain omega 3 fatty acids that serve as structural components of brain cells. Making them some of the most important nutrients for brain structure and performance.

DHA alone makes up about 40% of the polyunsaturated fatty acids in your brain’s grey matter, helping to keep your neurons flexible and your messages firing fast. These fatty acids are the literal foundation of how your brain cells communicate, respond, and adapt. So without them it’s easy to see how our thinking could slow down.

What the science says:

• A comprehensive review in the Journal of Alzheimer’s Disease examined data from multiple studies and found that higher levels of DHA were associated with better cognitive performance and a lower risk of cognitive decline.^[4]
• Meanwhile, a placebo-controlled study published in the American Journal of Clinical Nutrition in 2013 followed healthy young adults supplementing with 1.16 g of DHA daily over six months. Results showed significant improvements in memory and reaction time, demonstrating benefits not just for ageing brains but for performance in day-to-day cognitive tasks.^[5]

Omega 3s also help regulate neuroinflammation by producing compounds like resolvins and protectins. Both of which play a protective role in the brain. Chronic, low-grade inflammation is one of the lesser-known contributors to poor focus, mental fatigue and long-term brain ageing.

Your brain can’t make DHA or EPA, it relies entirely on your diet or supplementation. And while oily fish is the traditional source, algae-based omega 3s offer the same benefits in a cleaner, more sustainable way. Plus, fish don't naturally produce omega 3, they create it from eating algae in the first place.

With consistent use, high-quality omega 3 supplementation has been linked to better memory, sharper thinking, and improved cognitive resilience at any age.

The Lifestyle Trifecta For A Sharper Brain

Supplements are powerful, but they work even better when paired with daily habits that nourish your brain from the ground up. These three simple (but science-supported) practices can help keep your brain sharp, focused and resilient.

1. Move Your Body, Energise Your Mind

Aerobic exercise is one of the most effective tools we have to support brain health. It boosts blood flow, stimulates brain-derived neurotrophic factor (BDNF), a key compound that supports neuron growth, and helps lower inflammation and stress hormones like cortisol.

In fact, just 30 minutes of moderate movement five times a week (think brisk walking, cycling or swimming) has been linked to better memory and stronger connections between brain regions. One large study of over 1,400 adults found those with higher fitness levels had a 36% lower risk of cognitive decline over time.^[6] We think it’s a no-brainer!

2. Sleep: Your Brain’s Cleaning Cycle

Think of sleep as your brain’s clean-up crew. During deep sleep, your brain activates the glymphatic system, a powerful network that flushes out waste and proteins linked to cognitive decline. One study found this system is up to 10 times more active during deep sleep.^[7]

Poor sleep has been linked to brain fog, slower thinking and reduced emotional balance. To give your brain the reset it needs, aim for 7–9 hours in a cool, dark room, avoid screens before bed, and stick to a consistent sleep-wake rhythm. Your memory, mood and decision-making will thank you.

3. Train Your Brain Like a Muscle

Your brain thrives on challenge. When you push it to learn something new, whether that’s a language, a puzzle or an instrument, it literally rewires itself. This process builds what's called cognitive reserve, a kind of mental resilience that protects against age-related decline.^[8]

One 21-year study found that people who regularly engaged in mentally stimulating activities had a 63% lower risk of developing cognitive issues. The key is to start small, be consistent, and gradually increase the difficulty over time, just like physical exercise.

Putting It All Together: Your Complete Brain Health Protocol

If you want a brain that’s focused, energised and future-proof it’s not about doing more, it’s about doing the right things consistently.

Based on the latest neuroscience, here’s what a truly brain-nourishing routine looks like:

What to Expect: The Brain Support Timeline

Brain health isn’t about hacks or quick wins. It’s about feeding your brain and giving it time to respond.

Here’s what many people notice:

• Weeks 1–2: Subtle shifts in clarity. Less fog. Fewer mid-afternoon crashes.
• Weeks 4–8: Sharper memory, more consistent focus, and better mental stamina.
• Weeks 8–12: Deeper resilience under stress, improved multitasking, and a stronger sense of mental presence.

These changes happen because you're supporting the root of brain function. You’re not simply stimulating it with more caffeine or chemicals, but nourishing it with whole foods, natural nutrients and healthy habits.

Compounds like Lion’s Mane, CoQ10, and Omega 3 work with your biology to support things like neuroplasticity, mitochondrial energy, and brain cell structure. But like all good things, this takes time.

The key with any health routine is consistency. These nutrients are tools for long-term transformation rather than a short-term fix. But if you are consistent, we believe your brain will grow and change, helping you to become your best self.

The Bigger Picture: Investing in a Better Brain

We ask a lot of our brains.

From the second we wake up, we’re switching tasks, processing information, juggling emotions, making decisions, solving problems, and staying switched on. All while battling distractions and trying to remember where we left our keys.

It’s no wonder brain fog, mental fatigue, poor focus and mood swings have become part of the modern experience. Fortunately, the science is clear: your brain is adaptable. With the right nutrients and daily habits, it can recover, rebuild, and stay sharp well into the future.

Nutrients like Lion’s Mane, CoQ10, and Omega 3s support energy production, protect neurons, and enhance memory, focus, and clarity. Combined with quality sleep, regular movement and mental challenge, they create the foundations for long-term cognitive health.

Whether you're looking to excel at work, stay mentally sharp as you age, or simply experience the clarity and focus that comes with optimal brain health, start by feeding your brain.

Your journey to better cognitive function begins today.

References

[1] Mori K, Inatomi S, Ouchi K, Azumi Y, Tuchida T. Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo-controlled clinical trial. Phytotherapy Research. 2009;23(3):367-372. Link

[2] Stough C, Nankivell M, Camfield DA, et al. CoQ10 and Cognition: A Review and Study Protocol for a 90-Day Randomized Controlled Trial Investigating the Cognitive Effects of Ubiquinol in the Healthy Elderly. Frontiers in Aging Neuroscience. 2019;11:103. Link

[3] Mizuno K, Sasaki AT, Watanabe K, et al. Ubiquinol-10 Intake Is Effective in Relieving Mild Fatigue in Healthy Individuals. Nutrients. 2020;12(6):1640. Link

[4] Thomas J, Thomas CJ, Radcliffe J, Itsiopoulos C. Omega-3 Fatty Acids in Early Prevention of Inflammatory Neurodegenerative Disease: A Focus on Alzheimer's Disease. BioMed Research International. 2015;2015:172801. Link

[5] Stonehouse W, Conlon CA, Podd J, et al. DHA supplementation improved both memory and reaction time in healthy young adults: a randomized controlled trial. The American Journal of Clinical Nutrition. 2013;97(5):1134-1143. Link

[6] DeFina LF, Willis BL, Radford NB, et al. The association between midlife cardiorespiratory fitness levels and later-life dementia: a cohort study. Annals of Internal Medicine. 2013;158(3):162-168. Link

[7] Xie L, Kang H, Xu Q, et al. Sleep drives metabolite clearance from the adult brain. Science. 2013;342(6156):373-377. Link

[8] Verghese J, Lipton RB, Katz MJ, et al. Leisure activities and the risk of dementia in the elderly. New England Journal of Medicine. 2003;348(25):2508-2516. Link