It's a no-brainer: Prioritizing a balanced, nutritious diet is a crucial strategy to keep our minds sharp and focused. But in the spirit of working smarter, not harder, we're also here to clue you into a couple of key ingredients that are specifically linked with cognitive function.
Keep scrolling to learn about two of our favorite nutrients to support brain health—along with a focus-boosting recipe you can whip up in a matter of seconds.
Protein helps fuel our brain's neurotransmitters.
Most of us associate protein with muscle and cardiovascular health. But did you know that protein is crucial for producing neurotransmitters like dopamine and serotonin, which influence mood, focus, and cognitive performance? These amino acids also aid with brain cell production and repair, and research suggests that adequate protein intake may help protect against cognitive decline in adults. Consuming enough protein can prevent brain fog, keep energy levels stable, and promote mental sharpness throughout the day.1
Creatine keeps us sharp.
And then there's creatine—an organic compound made up of three amino acids. Like protein, creatine improves muscle strength and performance—and it's also an energy source for brain cells, making this nutrient another MVP for focus, memory, and overall mental clarity. Studies show that supplementing creatine is particularly beneficial for women since hormonal fluctuations can impact our body's creatine usage.2
How do I incorporate protein and creatine into my diet?
Our dietitians recommend aiming for about 20g of protein per serving. Sure, you can fill your plate with protein-rich foods—in fact, we encourage it. But if you're looking for a seamless way to incorporate protein and creatine into your daily routine in one go, we have to recommend our Triple-Support Protein: It's a doctor-backed protein powder made with 20g of plant-based protein, 3g of creatine, and 5g of no-bloat fiber. And best of all? It has a tasty, vanilla flavor that mixes beautifully into your nut milk of choice, smoothies, coffee, or even water.
Shop the Article:
Green Dream Brain-Boosting Smoothie
This dietitian-backed recipe boasts an entire roster of ingredients that have been shown to promote cognitive health.
Ingredients:
- 1 frozen banana
- 1 cup frozen or fresh diced zucchini
- 2 heaping handfuls of spinach
- 1 tablespoon of almond butter
- 1 serving of Triple-Support Protein
- 1 cup almond milk
Instructions:
-
Blend all ingredients until smooth.
-
Pour into a glass and enjoy!
- (Pro tip: For easy use throughout the week, we suggest pre-chopping zucchini and bananas to have in the freezer.)
Sign up to receive doctor-backed, stage-specific content in your inbox each week.
theFolio in Your Inbox
This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider. To the extent that this article features the advice of physicians or medical practitioners, the views expressed are the views of the cited expert and do not necessarily represent the views of Perelel.
Resources:
