Supercharge Your Brain for Exam Success with My Top 5 Nutrition Boosts
- Kerry Munson
- 4 days ago
- 4 min read
Last week, I had the pleasure of speaking in an assembly to a brilliant group of Year 11 students as they head into study leave for their GCSEs. I explained how their food affects their brain power and how implementing five simple, science-backed changes to their diet could help them sharpen their concentration and memory to have them heading into their exams feeling calm and focused.
The teachers were just as interested and it struck me, although my talk was aimed at students taking exams, in actual fact it is relevant for anyone of any age who wants to supercharge their brain – parents, grandparents, teachers and toddlers.
The truth is, most of us have never been taught how to fuel our brains properly, yet the science and clinical evidence are clear, so I’m sharing it here for everyone, not just those who are entering exam season.
Who Am I and Why Listen to Me?
I’m Kerry Munson, a BANT Registered Nutritional Therapist with 20 years’ experience helping people of all ages optimise their health through diet and lifestyle tweaks. I’m also a mum of three teenagers, so I have a bit of insight into teenage brains and behaviours!
My eldest twins did fantastically well in their GCSEs last summer and while that is mostly down to their determination and hard work (not to mention the amazing support of their teachers), I was also hard at work behind the scenes to ensure they were consuming enough of what they needed to stay well and perform at their best on the day. This is the power of smart nutrition, it really can improve mood, memory and motivation to get you the results you want in life.
Think of Your Brain Like an Engine 🚗
Like a car, your brain needs fuel to run. But it doesn’t have 1 fuel tank, it runs on dozens of mini fuel tanks filled up with vitamins, minerals, proteins, fats, carbs, phytochemicals etc. If one tank runs low, you may start to feel irritable, restless or anxious, which is not ideal during revision or exams.
In fact, there are studies that show your brain needs at least 36 key nutrients daily to stay sharp and resilient? But how will you know if you’re deficient in any...?
Symptoms are signs that your brain might need a nutritional top-up:
Trouble sleeping or feeling anxious
Difficulty concentrating or feeling agitated
Low mood or motivation
Fatigue or poor memory
Luckily, topping up these fuel tanks is pretty easy – you just need to eat the right food!
Here are my My Top 5 Brain Boosts for getting a steady supply of these throughout the week.
1. Water – Hydrate Your Brain
Why: Even slight dehydration can thicken the blood, slowing delivery of nutrients to the brain, which impacts brain function and reduces energy.
Try this: Drink a glass of water when you wake up and keep a bottle with you during the day. For most people 1.5 to 2 litres is the sweet spot, so try to aim for this.
2. Protein – Building Blocks for Neurotransmitters
Why: Protein provides amino acids — needed for serotonin, dopamine, GABA & melatonin – the brain chemicals we need for great mood, motivation, calm and sleep
Top tip: Include some protein at each meal: eggs, meat, fish, dairy, beans, lentils or tofu. Make it about a 1/4 of your plate, even when you reach for a snack.
3. Add Eggs for Memory
Why: Eggs are rich in choline, which converts into acetylcholine, a key neurotransmitter needed for memory and alertness, so they’re a perfect breakfast or lunch on exam days.
How: 4 minute boiled eggs with toast soldiers, or scrambled and popped in a wrap. Soft yolks are best, so enjoy them deliciously runny!
4. Load Up on Healthy Fats
Why: Your brain is nearly 60% fat so having a diet rich in healthy fats is essential for its function. Omega-3s help brain cells to communicate better so are for perfect for sharpening your memory and recalling facts. Pretty crucial when you’re in an exam!!
Where: Omega 3s are found in oily fish like wild salmon, sardines and mackerel, as well as nuts and seeds, so keep a jam jar of walnuts, cashews & pumpkin seeds next to you on your desk to snack on while you revise.
5. Eat the Rainbow
Why: Bright fruits and veg are full of fabulous plant chemicals that protect your brain, eyes and boost your mood.
Target: A good goal is to eat 30 different plant foods (includes all fruit, veg, herbs and spices) spaced out across the week. Not a fan of veggies? Try blending small amounts of frozen veg into a smoothie or soup. You won’t taste them then, but you’ll still get all the benefits!
One Step at a Time
With all the exam prep, adding new habits might feel like too much at this point.
But don’t be put off. Just pick one of the brain-boosting tips that you’re not doing already, and try it for a few days. Then once that’s going well, pick another. You’ll really notice a difference and soon you’ll be feeling more energised and focused, ready to smash your exams.
Struggling with Focus, Sleep or Anxiety?
Lastly, things like low energy, period pain, poor sleep or headaches can be linked to your diet. The good news is that often, small dietary tweaks or supplements can make a big difference, and fast.
So, if something’s making it hard to study, don’t suffer in silence or waste time trying to figure it out on your own. Get in touch so I can get you back on track, so that nothing interferes with your performance on exam days. Good luck!
Kerry Munson is a registered nutritional therapist and has been improving her clients' health for over 17 years.
With a BSc (Hons) in Psychology, she focuses on smart nutrition for happier, healthier brains - and demonstrates how nutrition can boost overall health and academic performance. She has appeared on WellbeingWins, writes guest blogs, and delivers youHQ live workshops.
Comments