Nutrition Strategies for Mental Clarity

You Are What You Eat (And Think)

Your brain consumes 20% of your daily calories. Feed it well.

Brain-Boosting Foods

Omega-3 Rich:

• Wild salmon, sardines, mackerel
• Walnuts and flaxseeds
• Critical for brain cell membrane health

Antioxidant Dense:

• Blueberries (the superfood that lives up to the hype)
• Dark chocolate (85%+ cacao)
• Green tea

Choline Sources:

• Eggs (especially yolks)
• Liver
• Critical for acetylcholine production

Meal Timing for Focus

Morning: Protein and fat focused

• Delays blood sugar spikes
• Sustained energy without crashes

Afternoon: Moderate carbs added

• Replenish glycogen
• Support serotonin production

Evening: Complex carbs

• Promote relaxation
• Support sleep quality

Supplements Worth Considering

Omega-3s (if not eating fatty fish regularly)

Creatine (yes, it's for the brain too)

Vitamin D (if you're indoors a lot)

Magnesium (most people are deficient)

What to Avoid

• Seed oils and processed foods
• Excessive sugar
• Too much caffeine (after 2pm)