In a BBC article, Dr. Alex Richardson asked one of the most burning questions students have—can eating right really improve your grades? The same article published findings that revealed students who eat breakfast perform better in exams. A hearty meal that includes foods such as whole rolled porridge oats, low-sugar muesli, milk, yoghurt, eggs, and omega-3-rich foods is best as these all have brain boosting properties. Water is also an integral part of the equation as staying hydrated helps you prevent fatigue, headaches, reduced alertness, and improves concentration. If you’re looking for the best supplements for your upcoming exam season, here are a few that we highly recommend:
Medical News Today reveals that the brain uses around 20% of the body’s calories, which means it needs plenty of supplements. Omega-3 is one of the best supplements for the brain as it helps build and repair your brain cells. Not only that, studies have found that people with high levels of omega-3 had increased blood flow in the brain, leading to better cognition and thinking abilities. You can get omega-3 from oily fishes like salmon, mackerel, tuna, herring, and sardines.
You need antioxidants, particularly resveratrol, to combat the brain’s susceptibility to oxidative stress that contributes to a decline in cognitive abilities as well as brain diseases. Not only that, the lack of antioxidants in the body can also lead to poor memory. The Guardian recommends that you snack on berries, especially blackberries, blueberries, and strawberries during your exam week. Not only are these rich in antioxidants, they are also a good source of fiber and glucose—your brain’s main energy source.
This supplement, known as arctic root or golden root, is found from the herb of the same name and is often used in Chinese medicine to keep the brain healthy. Healthline notes that one of the best things about it is how it can help improve mental processing by reducing fatigue. So if you’re ever having a hard time thinking because you’re tired, consider taking rhodiola rosea supplements. It has long been known as an adaptogen, too, which means it can help increase your body’s resistance to stress and exhaustion. Not only that, it can improve your mood and concentration.
Wellness coach Elizabeth Scott details that chronic stress is quite common during exam weeks. It’s your mortal enemy, especially when you’re trying to recall facts and memorize formulas. Maryville University’s analysis of the role psychology plays in education explains how professionals have found a connection between mental health and learning success. This has led to a demand for specialists in schools who understand this connection. Apart from getting tips and advice from experts on how to reduce stress, the right supplements can also help. The Active Times recommends theanine as it can be easily absorbed into the body, allowing it to quickly reach your brain cells. Studies also show that theanine can help make you calmer and more level-headed, allowing you to power through the stress and focus on your studies.
The right amount of sleep is crucial to a good memory. If you notice yourself suffering from insomnia and anxiety during exam week, you can take valerian herbs, which are popularly known as “nature’s Valium” as it helps promote tranquility and improve sleep. It’s an herb native to Asia and Europe and it contains valerenic acid and isovaleric acid that can help create feelings of calmness. If you’re having trouble sleeping, valerian root can help inhibit too much activity in your brain, eventually sending you to a deep, rejuvenating sleep.
Adrafinil can help increase memory formation and recall by augmenting glutamate levels. If you’re ever sleep-deprived but you need to study, adrafinil can help you. Just an hour or less after taking it, you will notice a sense of clarity and general wakefulness. Not only that, the best thing about adrafinil is how it doesn’t cause any jitters at all. No matter how sleep-deprived you are, you will still be able to go through your lessons without trouble. Adrafinil can also have positive effects on your motivation and attention span.
If you don’t feel like taking supplements, you can opt for edible (or drinkable) alternatives like coffee. The caffeine in coffee is a natural stimulant that wakes up the brain and makes you feel less tired and more alert. It can help you feel more energized, and improve your memory, reaction time, and general brain function. If you have problems staying up and focusing, a cup of coffee might just help you. Just be sure to drink in moderation as taking too much has been linked to anxiety and sleeping problems.
Apart from eating healthy and taking supplements, getting enough sleep and exercise can also help boost your brain function during your exams. Simple habit changes like avoiding multitasking will also help keep the mind focused.
Article specially written for PowderCity.Com
By: Ruby Elspeth