How to support cognitive function and keep your brain in shape

Cognitive functions – memory, concentration, learning, and decision-making – form the foundation of our mental performance and psychological well-being. Their quality is reflected in our everyday life and work, and mirrors the long-term health of the brain.
Proper lifestyle habits, sufficient sleep, and targeted support through micronutrients or natural supplements can help keep the brain in good condition and reduce the risk of gradual decline, as well as the onset of neurodegenerative diseases later in life.

What will you learn in this article?

1. What cognitive functions are and why they matter
2. What weakens cognition
3. Nutrition for a healthy brain
4. Lifestyle as prevention of cognitive decline
5. Cholesterol and brain health
6. Supplementation and natural support
7. Key takeaways

What are cognitive functions and why they matter

Cognitive functions are the brain’s executive abilities that allow us to perceive the world around us, process information, learn, remember, and respond to our environment. They include attention, memory, processing speed, learning, and problem-solving abilities. Without their optimal functioning, not only work performance but also overall quality of life declines — for instance, our ability to stay focused in a conversation, learn new skills, or remember important details.

Cognitive abilities underpin every decision we make, everything we learn, and how we respond to the world around us. Their weakening manifests not only in neurological diseases such as Alzheimer’s or Parkinson’s disease, but also under everyday stress, sleep deprivation, or overload.

Examples of cognitive functions include:

• Attention – the ability to focus on specific information while filtering out distractions.
  
  

• Memory – storing, retaining, and recalling information. We distinguish between short-term, long-term, and working memory.
  
  

• Learning – acquiring new knowledge and skills.
  
  

• Language and communication – the ability to express oneself, understand meanings, and communicate effectively with others.
  
  

• Perception – processing sensory stimuli that enable us to recognize shapes, colors, sounds, and smells.
  
  

• Executive functions – planning, decision-making, self-control, and problem-solving.

What Weakens Cognition

The quality of cognitive functions is significantly influenced by our lifestyle and the environment we live in. Negative factors can accumulate and gradually lead to poorer concentration, fatigue, or even faster development of neurodegenerative diseases. The main factors that weaken cognition include:

• Excessive intake of simple sugars and sweetened beverages → causes fluctuations in blood glucose, fatigue, and decreased attention. It also leads to glycation of proteins, making them unable to perform their proper functions.
  
  

• Trans fats and excessive consumption of industrially processed foods → promote inflammation and damage blood vessels, which restricts brain circulation.
  
  

• Deficiency of omega-3 fatty acids, B vitamins, and antioxidants → accelerates the aging of nerve cells and weakens memory.
  
  

• Lack of sleep  → Sleep is essential for storing memories and regenerating brain functions. Chronic sleep deprivation leads to poorer learning ability, reduced attention, and emotional instability.
  
  

• Chronically elevated levels of the stress hormone cortisol damage a part of the brain called the hippocampus, which is responsible for memory and learning.
  
  

• Lack of physical activity → Exercise promotes blood circulation in the brain and the formation of new neural connections (neuroplasticity). Its absence contributes to faster decline of cognitive abilities.
  
  

• Dehydration  → can cause reduced attention, poorer memory, and decreased overall brain performance.
  
  

• Regular and excessive alcohol consumption → damages nerve cells and impairs memory.
  
  

• Nicotine and smoking → worsen vascular health and reduce the brain’s oxygen supply.
  
  

• Lack of social interaction, learning, or mental challenges  → leads to faster decline of cognitive functions. The brain needs constant stimulation and new impulses.

Nutrition for a Healthy Brain

Although the human brain makes up only about 2% of body weight, it consumes approximately 20% of the body’s total energy. The food we eat affects not only overall health but also concentration, short- and long-term memory, and the brain’s future health. You can take inspiration from the following eating patterns that support clear thinking and cognitive vitality. 

The MIND diet (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) is a dietary pattern designed to prevent neurodegenerative brain diseases. It was developed as a combination of two nutritional approaches: the Mediterranean diet and the DASH diet (Dietary Approaches to Stop Hypertension). Scientists created it with the goal of reducing the risk of Alzheimer’s disease and supporting long-term cognitive health of the brain. 

The focus is on consuming leafy green vegetables, wild berries, nuts, whole grains, legumes, fish, and olive oil — foods rich in healthy polyunsaturated omega-3 fats, easily digestible proteins, high fiber, and a wealth of antioxidants and polyphenols. 

Studies (for example, the well-known Rotterdam Study) confirm that people who consistently follow the MIND diet have up to a 50% lower risk of developing Alzheimer’s disease.

How to incorporate the MIND diet into your routine:

• Start with small changes: add dark leafy greens to every meal and drizzle with olive oil.
  
  

• Include fish 1–2 times a week.
  
  

• For snacks, choose a handful of nuts or yogurt with wild berries.

Water and Hydration
Proper hydration is also extremely important. Even mild dehydration can impair concentration and short-term memory since the brain needs a steady supply of fluids to function optimally. We recommend drinking mainly clean filtered water, teas, or herbal infusions.

What to avoid in your diet:

Excessive intake of sugar, highly processed foods, and trans fats from industrially produced products impairs brain plasticity (the ability to learn and adapt), promotes inflammation, and increases the risk of neurodegenerative diseases.

Lifestyle as a Prevention of Cognitive Decline

Research shows that cognitive functions can be strengthened and protected by adopting a healthy diet, practicing meditation and stress-management techniques, or engaging in mental training. To support your brain health, consider adding the following simple steps to your lifestyle:

• Regular brain training – reading, solving puzzles and riddles, learning new skills such as sports or languages. You can also try dancing, one of the best activities for the brain — it connects movement, memory, and coordination, stimulating different brain regions and strengthening focus.
  
  

• Physical activity – regular aerobic exercise improves brain circulation, supports the creation of new neural connections, and reduces the risk of cognitive decline and dementia.
  
  

• Healthy lifestyle – adequate sleep, a balanced diet rich in omega-3 fatty acids, B vitamins that strengthen the nervous system, and foods high in antioxidants.
  
  

• Social interaction – support your brain through conversations and relationships, as communication and social bonding stimulate brain health.

Cholesterol and Brain Health

Cholesterol often has a bad reputation, but it is absolutely essential for proper brain function. About a quarter of all cholesterol in the body is found in the brain, where it is crucial for building neurons, producing neurotransmitters and hormones, including the synthesis of vitamin D in the body.

Too-low cholesterol levels may be linked to poor mood, anxiety, or cognitive decline. Conversely, excess “bad” LDL cholesterol and its oxidized forms, or a lack of antioxidants, contribute to atherosclerosis and reduced brain blood flow. For optimal health, it is important to balance the amount of cholesterol needed for brain and hormone function with protection against its harmful accumulation in arteries due to excessive inflammation in the body.

Supplementation and Natural Support

Although a varied and balanced diet is the foundation, it may be beneficial to support the brain with targeted supplementation. Certain vitamins, minerals, and nutrients — as well as natural compounds — influence neurotransmitter production, improve cerebral blood flow, or protect nerve cells from oxidative stress. You can focus on:

• Omega-3 fatty acids (EPA and DHA)
  They are essential building blocks of neurons — brain cells. Polyunsaturated fatty acids support synaptic plasticity — the way neurons communicate, which is vital for learning and memory formation.
  Sources: Found mainly in wild fatty fish (salmon, mackerel, sardines). The plant form ALA (which must be converted into DHA in the body) is present in flaxseed and chia seeds.
  
  

• Phosphatidylserine: a key phospholipid in neuronal membranes that maintains their flexibility and ensures proper signaling between nerve cells. It supports memory, learning, and concentration, with effects most notable in older adults where its levels naturally decline.
  Sources: sunflower seeds, egg yolk, marine fish, and supplements (mainly from soy or sunflower lecithin).
  
  

• Choline: an essential precursor of acetylcholine, one of the main neurotransmitters responsible for memory, attention, and learning. It is also crucial during prenatal development, supporting fetal brain maturation and healthy nervous system function in infants.
  Sources: eggs (especially yolks), liver, broccoli, Brussels sprouts, peanuts.
  
  

• B vitamins (especially B6, B12, and folic acid in the form of folate)
  These vitamins are involved in the production of neurotransmitters and the proper breakdown of homocysteine, whose elevated levels are associated with a higher risk of neurodegenerative diseases.
  Sources: Rich sources of folate include leafy green vegetables, legumes, and whole grains. Vitamin B12, on the other hand, is found only in animal sources such as meat and offal, fish, dairy products, and eggs.
  
  

• Antioxidants (vitamins C and E, polyphenols, flavonoids)
  They protect brain cells from oxidative stress.
  Sources: They can be found in wild berries, green tea, dark chocolate, and olive oil.
  
  

• Minerals (zinc, magnesium, iron, copper, selenium)
  Each of these plays a specific role in nerve signal transmission, energy metabolism, or protection of cells from damage. For example, magnesium supports nervous system relaxation and memory processes.
  
  

Natural support

• To support cognitive function, you can also try including Hericium, also known as Lion’s Mane. This medicinal mushroom contains compounds that support brain neuroplasticity, thereby helping with better memory and learning. Moreover, studies are being conducted on its compounds for their potential to slow the progression of Alzheimer’s and Parkinson’s diseases.

• Bacopa Monnieri is an herb known for its nootropic and neuroprotective effects. It supports memory, concentration, learning, and stress resilience. The active compounds increase levels of neurotransmitters, particularly acetylcholine, which is crucial for learning and information storage in the brain. With regular use, it also promotes the growth of nerve extensions in the brain, allowing new information to be processed and stored more effectively.

What to take away from this article?

• The brain is weakened by an improper diet (excess sugar, trans fats), lack of sleep, stress, insufficient physical activity, dehydration, and social isolation.

• To support brain health, we recommend including plenty of vegetables, wild berries, nuts, legumes, fish, and olive oil.

• A healthy lifestyle – enough sleep, regular exercise, and mental stimulation – protects cognitive abilities and delays their decline.

• Cholesterol is essential for proper brain function, but it is crucial to prevent its oxidation and inflammatory processes in the body.

• Supplementation can specifically strengthen the brain – key nutrients include omega-3 fatty acids, phosphatidylserine, choline, B vitamins, antioxidants, minerals, and adequate hydration.

• The medicinal mushroom Hericium (Lion’s Mane) can support neuroplasticity and is also being studied in connection with Alzheimer’s prevention.

Sources:

https://europepmc.org/article/MED/35022067

https://pmc.ncbi.nlm.nih.gov/articles/PMC9331832/

https://www.medicalnewstoday.com/articles/cognitive-functioning#mild-cognitive-impairment