5 Nutrition Tips to Boost Concentration Levels

25 April, 2020

Food can have a major impact on physical and mental health. Eating the right foods is important for long-term health, but some foods can also provide a short-term boost to cognitive function and physical performance. Poor concentration levels can affect learning, memory, creativity, and productivity, but most people can significantly improve their concentration levels by eating certain foods. Here are five nutrition tips to boost concentration levels.


1- Antioxidants

Antioxidants help to protect brain cells from damage caused by free radicals in the body. Free radicals lead to disease, a slowing down of cognitive function and acceleration of the aging process. Boosting your intake of antioxidants helps to counteract these harmful effects. Polyphenols are powerful antioxidants that are thought to help protect brain cells and prevent age-related dementia. Seasonings such as dried peppermint and star anise are great sources of polyphenols, as well as foods like berries, dark chocolate, black olives, and hazelnuts.


2- Omega 3 Fatty Acids

Omega 3 fatty acids (a.k.a. “fish oil”), have received a lot of attention in the press, due to the powerful and well-researched benefits they can have on heart and brain health. Omega 3 fatty acids can boost concentration, memory, and general cognitive function, particularly when eaten two or three times a week. Omega 3 fatty acids also have an anti-inflammatory effect on the body. Salmon, mackerel, sardines, trout, and walnuts all contain high amounts of omega 3.


3- B Vitamins

B vitamins, particularly B6 and B12, can boost concentration, aid memory, and protect against dementia. B vitamins help to protect the brain from age-related disease and nerve damage, with several studies showing the importance of B vitamins in the prevention of Alzheimer's disease. Lean meat, fish, eggs, nuts, and whole grains are among the best food sources of B vitamins. Nutritional yeast is a great healthy source of vitamin B and other vitamins.


In regards to vitamin B6, it benefits the central nervous system. Deficiency in vitamin B6 can result in mood changes and low energy, which would directly affect one’s concentration. In the search of vitamin B12, you are likely to come across two forms of its supplement: cyanocobalamin (a synthetic form) and methylcobalamin. Cyanocobalamin is a synthetic form of B12 while methylcobalamin is the natural form, found in animal-based foods. If you can, definitely go with the natural form for your body to digest – methylcobalamin.


4- Fiber

Dietary fiber is essential for a number of important functions, including a healthy digestive system and optimum cognitive function. Including plenty of fiber-rich foods in your diet can make a big difference to your concentration levels and ability to retain information, both of which are needed for effective learning and creativity. Whole grains, beans, broccoli, peas, and artichokes are all great sources of dietary fiber.


5- Small Meals

Balanced blood sugar levels are also important for maintaining concentration. Spikes and dips in blood sugar affect mood, concentration, and general health. Avoid eating large meals and foods high in sugar when you need to concentrate for long periods of time. Although sugar-rich foods may initially give you a boost and make you feel more alert, blood sugar levels will quickly dip, leading to a drop in energy and concentration levels. Eat small meals that include plenty of complex carbohydrates and high-quality protein.



Food and diet can have a big impact on concentration levels, as well as general physical and mental health. Making a few small changes to your diet can improve concentration, memory, and overall cognitive function. Antioxidants, omega 3 fatty acids, B vitamins, dietary fiber, and balanced blood sugar levels can all help boost your concentration levels and cognitive function. It is important to have well-balanced nutrition because it affects your well-being. Be attentive to your health; concentration plays a crucial part in success.