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Nutrition

Brain food for exams: could a better diet mean better results?

30/04/20256 min read

Written byMedico Digital

Reviewed byHazel Clarke

Studying hard for your exams? Want to stay sharp? Discover the best brain foods for exams, and find the right foods to boost your focus, memory and energy.

What grade would your current diet get? Could making healthy food choices be the key to boosting your performance, sharpening your focus and clinching those all-important results?

Summary

1Can food help you perform better in exams?

Research shows that proper nutrition is key for keeping our brains working. Our brains may be small, but they’re energy powerhouses, using up 20%...

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2What nutrients support brain health?

To concentrate on the task at hand and power through study sessions or exams, the brain needs the right fuel – and that fuel is blood glucose, or...

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3Brain-boosting foods for exam season

There are lots of healthy carbohydrate options that can contribute to all-important balanced blood sugar...

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Shop all Brain Memory Support

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Can food help you perform better in exams?
What nutrients support brain health?
Brain-supporting foods to eat during exam season
Study snack ideas for exam season
What to avoid eating before an exam
The final say
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Nutrition

Let’s face it – studying is really hard going at times.

Between late-night cramming and marathon study sessions, it’s easy to overlook what’s fuelling your brain. Whether you’re working on assignments, preparing for practicals or gearing up for your exams, smart nutrition may give you the edge you need.¹

So, what should you be eating this exam season? Let’s plate up the nutritious meals and smart study snacks that help fuel you.

Can food help you perform better in exams?

Well… the answer isn’t black and white, but research shows that proper nutrition is key for keeping our brains working normally.²

Our brains may not be the biggest organs, but they’re energy powerhouses, using up 20% of the body’s total energy.³ That’s a massive demand. Think about it: whether you’re writing poetry, solving equations or tackling complex problems, the brain is constantly working overtime.³

Without the right fuel, brain function – and even development – can take a hit. And when exams are looming, every advantage counts.

That said, multiple factors are involved with exam performance. Eating a few bits of fruit isn’t a fast-track to better results! You’ll need to keep an eye on things like your sleep, mental health and study techniques to be your best self too. So, while eating well may not ‘boost’ your grade, it’s certainly important during this time.²

What nutrients support brain health?

So, we know the brain needs the right food to function. But where does that energy actually come from?

To concentrate and power through study sessions or exams, the brain needs the right fuel – and that fuel is glucose, or blood sugar.⁴ When blood sugar levels are balanced, you can avoid energy crashes, helping you stay sharp and maintain focus.⁴

Glucose comes from carbohydrates (found in foods like fruits, vegetables, cereals, rice, potatoes and even the lactose in milk). The right balance of complex carbs helps keep your brain firing on all cylinders when it’s most important.⁴

But glucose isn’t the only thing to consider. Several other nutrients could also help the brain perform at its best:^5-8

omega-3 fatty acids contain DHA, which is needed for normal brain development and function. These healthy fats are essential at every stage of life
iron, zinc and iodine all contribute to normal cognitive function ^9,10,11
B vitamins such as vitamin B12 are important for many aspects of brain function. They help convert food into energy, support communication between brain cells
antioxidants protect the brain from oxidative stress. Vitamin C for example contributes to normal psychological function. Psychological function includes how our minds work from emotions to our behaviours… so it’s pretty important!

And don’t forget water. Dehydration can affect focus, cognitive function and even mood, so staying hydrated is another thing to keep in mind this exam season.¹²

Handsome man relaxes with a cup of tea, engrossed in study amidst a warm, inviting atmosphere.

Brain-supporting foods to eat during exam season

Now that we know diet may play a role in brain performance, let’s think about what foods you should consider adding to your plate before and during exams.

Complex carbohydrates

There are lots of carbohydrate options that can contribute to all-important balanced blood sugar, including:⁴

wholegrains
rice and potatoes
cereals
bread
fruit and vegetables
legumes like lentils, chickpeas, green beans and even peanuts
low-fat dairy products

Healthier sources of carbohydrates include the wholegrain versions of these foods – so wholegrain rice, brown bread and wholegrain cereals (like oats).⁴ You can also keep the skin on potatoes for added fibre!

Omega-3 fatty acids

Eating enough healthy fats, like omega-3 fatty acids, is essential for keeping your brain in tip-top working order.⁵

These fats can be found in:¹⁰

fatty fish, like salmon, mackerel, tuna, herring and sardines
nuts and seeds, like flaxseed, chia seeds and walnuts
plant oils, such as rapeseed oil, flaxseed oil and linseed oil
fortified foods, such as certain brands of yoghurt, juices, milk or soy drinks

You can also get omega-3 supplements like cod liver oil or vegan omega-3 alternatives (made from algae) if you’re unable to get the omega-3 you need from your diet.¹⁰

B vitamins

There are several different B vitamins, each having an impact on brain function.⁶ Good sources of B vitamins include:¹⁴

meat, like chicken
fish, like salmon
eggs
whole grains and legumes
leafy green vegetables, like kale, spinach or broccoli
dairy products
fortified products (like breakfast cereals, dairy alternatives)

Antioxidants

Many antioxidant-rich foods could support cognitive function.⁷ Consider including these options in your diet:¹⁵

walnuts
fruits like grapes, berries, oranges and apples
whole grains
vegetables like onions
cocoa (think dark chocolate)
coffee and tea, particularly green tea (though not in excess – keep to no more than two to three cups a day)¹⁶

Why not give your brain some extra TLC and try adding some of these foods to your diet today?

Study snack ideas for exam season

Here are some handy study snack ideas for those days leading up to exams:

Greek yoghurt with berries, nuts and seeds: a great mix of protein, antioxidants and healthy fats
apple with almond butter: a tasty combo of antioxidants, healthy fats and protein
hard-boiled eggs: a protein-packed snack loaded with B vitamins

Closeup on pupil with laptop having online education and eating healthy snack at home in sunny day.

trail mix: a crunchy blend of nuts, seeds and dark chocolate, packed with omega-3s and antioxidants
carrot sticks and hummus: a crunchy, satisfying snack that offers vitamin A and healthy fats
fruit salad: a refreshing mix of delicious berries, apples, oranges and bananas
green tea: a soothing drink rich in antioxidants

What to avoid eating before an exam

Eating good food before an exam can help you stay full and consequently concentrate better, rather than being hungry.

The key is to aim for balanced blood sugar, rather than relying on quick fixes. So, if you’ve eaten a good portion of carbohydrates, there’s less desire to reach for sugary snacks for an energy boost.⁴

That means saying goodbye to fast food, energy drinks and sweets. These can lead to energy crashes, exactly what you don’t need before or during an exam. For the best results, stick to slow-burning fuel for sustained focus and brain care.⁴

The final say

If you’ve never really thought about the foods you consume and tend to grab whatever you fancy without considering the nutrients, now might be the perfect time to rethink your approach.

Proper nutrition is crucial for maintaining brain function, which could be a game-changer during exam season.²

By planning ahead and incorporating nutritious meals and snacks – like omega-3-rich fish or nuts and slow-releasing whole grains – into your pre-exam diet, you may feel even more ready this exam season.^4,5You’ve got this…

Disclaimer

The advice in this article is for information only and should not replace medical care. Please check with your GP, dietitian or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.

While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Consult a healthcare professional before making any health-related decisions.

Sources

1. Saavedra J, Prentice AM. Nutrition in school-age children: A rationale for revisiting priorities. Nutrition Reviews. 2023;81(7):823–43. https://doi.org/10.1093/nutrit/nuac089
2. Mominur MM, et al. Impact of nutrition in brain function and development: Potential brain foods. Int J Surg. 2022;106:106908. https://doi.org/10.1016/j.ijsu.2022.106908
3. Balasubramanian V. Brain power. Proc Natl Acad Sci U S A. 2021;118(32):e2101022118. https://doi.org/10.1073/pnas.2107022118
4. British Dietetic Association. Food and mood [Internet]. [cited 2025 Feb 24]. Available from: https://www.bda.uk.com/resource/food-facts-food-and-mood.html
5. Dighiri IM, et al. Effects of omega-3 polyunsaturated fatty acids on brain functions: A systematic review. Cureus. 2022;14(10):e30091. https://doi.org/10.7759/cureus.30091
6. Kennedy DO. B vitamins and the brain: Mechanisms, dose and efficacy–A review. Nutrients. 2016;8(2):68. https://doi.org/10.3390/nu8020068
7. Lee KH, et al. Neuroprotective effect of antioxidants in the brain. Int J Mol Sci. 2020;21(19):7152. https://doi.org/10.3390/ijms21197152
8. Crosta F, et al. Improvement of executive function after short-term administration of an antioxidants mix containing bacopa, lycopene, astaxanthin and vitamin B12: The BLAtwelve Study. Nutrients. 2020;13(1):56. https://doi.org/10.3390/nu13010056
9. European Commission. Characteristics [Internet]. European Commission [cited 2025 May 15]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6390
10. European Commission. Characteristics [Internet]. European Commission [cited 2025 May 15]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6385
11. European Commission. Characteristics [Internet]. European Commission [cited 2025 May 15]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6533
12. Zhang J, et al. Different amounts of water supplementation improved cognitive performance and mood among young adults after 12h water restriction in Baoding, China: A randomized controlled trial (RCT). Int J Environ Res Public Health. 2020;17(21):7792. https://doi.org/10.3390/ijerph17217792
13. National Institutes of Health. Omega-3 fatty acids: Fact sheet for customers [Internet]. [cited 2025 Feb 24]. Available from: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
14. NHS. B vitamins and folic acid [Internet]. [cited 2025 Feb 24]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
15. Baroni L, et al. Plant foods rich in antioxidants and human cognition: A systematic review. Antioxidants (Basel). 2021;10(5):714. https://doi.org/10.3390/antiox10050714
16. British Dietetic Association. Fluid (water and drinks) and hydration [Internet]. [cited 2025 Apr 3]. Available from: https://www.bda.uk.com/resource/fluid-water-drinks.html