Your brain requires significant resources. It requires a minimum of 20% of your baseline daily calories just to fuel its activity. Properly fueling and hydrating your brain will help you make sure your brain is in the best shape for thinking, learning, and focusing. We've outlined our top 6 brain boosting foods.

1. Iron
Even slight dips in iron levels can produce fatigue and impairment in thinking, productivity, and energy levels.* Foods such as red meat, beans, and dark leafy vegetables are good sources of iron in the diet.

2. Hydration
Studies have shown that dehydration of even less than one percent of body weight can lead to cognitive decline. In dehydrated individuals, drinking water increased memory and focused attention. The larger the degree of dehydration, the worse the participants’ memory and attention levels were.

3. Healthy Fats
Omega-3 fats make up a large portion of the brain and are specifically involved in promoting communication between brain cells and the neurotransmitters that promote focus and mental performance.* These fats also promote the body’s normal response to inflammation and might help to slow the normal aging processes of the brain.*

Omega-3 fats can be found in fish like salmon and sardines, as well as flax and chia seeds, and nuts like walnuts. In addition, many individuals supplement their diets with an Omega 3 supplement.

4. Probiotics
It seems there may be some truth to why you feel “butterflies in your stomach”. Some bacteria in our digestive tract can talk directly to the brain, probably through the vagus nerve, and can impact the nervous and immune systems as well as the regulation of hormones.*

Eating a varied diet and fermented foods can help promote healthy gut bacteria, and you can also consider adding a probiotic supplement.

5. Choline
Foods high in choline, such as egg yolks, are excellent nutrition for the brain. Choline is an important nutrient for the creation of acetylcholine, a major neurotransmitter in your brain.

6. Creatine
Long associated with athletic performance and muscle health, more and more researchers are looking at creatine for its role in brain health.* Creatine is important for its ability to help regulate energy and to support cognitive function.* Research has shown an increase in cognitive scores in those who supplemented with creatine compared to those who did not.*

Creatine is found in the diet primarily in red meat and other animal protein sources. An average mixed diet can contribute one gram of creatine daily, but many research protocols call for three grams or more, persuading many people to consider supplementing with creatine monohydrate.