A healthy state of mind

Natural ways to support memory, focus and cognitive health throughout life

Most of us experience moments when our brains don’t seem to be firing on all cylinders, whether we’re struggling to concentrate, feeling mentally foggy or forgetting where we put our keys. But looking after our cognitive health isn’t only about dealing with occasional brain fog. The food we eat, how much we move, the quality of our sleep and even the way we spend our free time may all have a part to play in supporting our brains throughout life. Here are some natural ways to give your brain a helping hand.

Feed your brain
“A healthy, varied diet is a good place to start. Emma Murphy, a customer service advisor with Evolv Health & Wellbeing Store in Co Wexford, recommends concentrating on nutrient-rich whole foods. “When it comes to brain health, what we eat every day really matters,” she says. “Eggs, leafy greens, berries, nuts, seeds and wholegrains provide important nutrients such as choline, folate, magnesium and antioxidants to support brain health. I always recommend eating a varied, colourful diet, including plenty of fresh vegetables, good-quality protein and healthy fats.

It can be as simple as adding some berries and seeds to breakfast, including leafy greens with lunch and having oily fish for dinner a couple of times a week.” Emma adds: “Eating too many ultra-processed and sugary foods, along with unhealthy fats, can contribute to inflammation and may also mean we’re not getting enough of the nutrients our brain needs to function well.”

Healthy fats
“Your brain is nearly 60% fat, and omega-3 fatty acids are among its most important building blocks,” explains Olive Curran, director and nutritional therapist of PPC in Galway. “Two in particular – EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) – are structural components of brain cell membranes, supporting communication between neurons, healthy mood regulation, and normal cognitive function. DHA is especially concentrated in the grey matter of the brain and the retina, which is why omega-3 intake is often linked to both brain and eye health.

The challenge is that our bodies can’t produce EPA and DHA efficiently on their own, so we rely on diet. Oily fish, such as salmon, mackerel, sardines and herring, are the richest natural sources. Plant foods like walnuts, flaxseed and chia seeds provide a related omega-3, ALA, but the body converts only a small fraction of it into EPA and DHA. Because of this, people who eat little or no oily fish, including many vegetarians, vegans and simply fussy eaters, may fall short.

The European Food Safety Authority (EFSA) states that you need 250mg DHA daily to support healthy brain function. Supplementation can help close that gap. When choosing one, look for a clear EPA and DHA content per dose (not just ‘fish oil’ on the label), independent purity or sustainability certification, and a form that’s easy to absorb and keep down. By incorporating omega-3 DHA into your diet through sources like fatty fish or supplements, you can potentially support brain health and maintain cognitive function as you grow older.”

Power up
“Creatine has long been thought of as a sports supplement,” says Will Jordan, nutrition advisor at Viridian Nutrition. “While it is very good at improving sports performance, there is also a growing body of research suggesting that creatine can also help cognitive functioning and brain health.

Creatine is key for energy production, as it is involved in the body’s fastest energy production system, the phosphagen energy system. This was originally only thought to help with rapid muscle movements; however, it can support intense brain activity. Supplementation of creatine has been found to improve memory, attention and information processing, with the potential mechanism of action being increased energy availability for the brain. Aiming to supplement 5g per day consistently has been found to be the effective dose for creatine.

Additionally, choline is a key nutrient and an important B vitamin, as it is used to produce the neurotransmitter, acetylcholine, which is vital for memory, focus and mood regulation, and choline helps to build phospholipids that keep the brain cell membranes strong. The recommended amount is 400mg of choline per day, either through food and or supplementation.”

Herbal helpers
Plants have a long history of use for memory, concentration and mental wellbeing. Medical herbalist Lara Jonasdottir, from Dr Clare’s Clinic and Apothecary in Galway, says that brain fog and mental fatigue are common concerns in her practice. “These challenges can arise at many stages of life, though they tend to be more prevalent during busy periods, menopause, and during our later years,” she says. “Our brain health is profoundly important, both for everyday activities and for long-term quality of life. Fortunately, nature offers a remarkable range of plants with a long history of supporting cognitive function, memory, and mental clarity. Bacopa (Bacopa monnieri), used for centuries in Ayurvedic medicine, has clinical evidence for improving overall cognitive performance and reducing anxiety. Sage (Salvia officinalis) has been shown to enhance working memory and accuracy. Perhaps it is no coincidence that our later years are sometimes called the ‘sage years’. Rosemary (Salvia rosmarinus) is well recognised for supporting both prospective and retrospective memory. Rosemary can also help to reduce anxiety and improve sleep, both of which have a significant impact on cognitive performance.

Ginkgo biloba is one of the most researched herbal medicines in the world, with strong evidence for improving cerebral circulation and age-related cognitive decline. This herb is, however, available on a prescription-only basis in Ireland, so speak with your local medical herbalist if you want to find out more.”

Kristin Bohan, assistant manager with the Natural Health Store in Wexford, adds: “Lion’s Mane mushroom has gained well-deserved popularity for its potential to support nerve growth factor (NGF), which is essential for brain plasticity and long-term cognitive health. For mood-related focus, Saffron extract is increasingly valued. It is known for supporting emotional balance, which may indirectly help clear mental fog and improve concentration.”

Move, sleep and connect
Supplements and herbs are only one part of the brain-health picture, though. “True cognitive resilience is built through daily engagement,” says Kristin. “The most powerful brain exercise is social connection. Maintaining a strong network combats loneliness, a known risk factor for cognitive decline. Additionally, challenge your brain regularly – learning a new skill, such as a language or musical instrument, builds cognitive reserve. And don’t forget to prioritise restorative sleep and consistent, moderate, physical activity. These habits don’t just support your body; they keep your brain active, adaptive, and ready to meet the challenges of the years ahead.”

Give your brain a break Finally, looking after your brain may sometimes be about doing less, particularly when it comes to the constant stream of information competing for our attention. Emma says: “I think we need to be aware of how much time we spend on screens. Constant scrolling and short-form content can make it harder to focus and make us mentally tired. It can also interfere with sleep which is essential for memory and brain repair. Simple things like taking regular breaks from screens, getting outside, reading a book or learning something new can give the brain a bit of a break and keep it active.”

Articles from our latest issue...