Foods to Help You Focus

The afternoon slump is familiar to many of us. You are halfway through your workday, lunch is done, and suddenly your focus fades. You refresh your inbox, reach for your phone, or start multitasking, but nothing seems to help.

For some, this dip in concentration comes mid-afternoon. For others, it hits just before the workday ends. The cause can vary, from what you ate earlier in the day, to dehydration, to your body’s natural rhythm.

Our circadian rhythm, the internal body clock that regulates sleep and wake cycles, naturally dips in alertness between 1-3 p.m. and 2-4 a.m. While it is normal to feel a slowdown, the right nutrition can help your brain stay sharp and focused through the day.

Let’s explore how.

Are Carbs Friend or Foe?

Carbohydrates often get a bad reputation, but your brain relies on glucose, a form of carbohydrate, as its primary energy source. Unless you are following a strict ketogenic diet, your brain needs some carbohydrates to function optimally.

The type and quality of carbohydrate matter. Simple carbs, such as white bread, pastries, or juice, are absorbed quickly, causing energy spikes followed by crashes that can worsen brain fog.

In contrast, complex carbs such as oats, lentils, quinoa, and beans provide fiber and phytonutrients that help stabilize blood sugar, support consistent energy, and nourish long-term brain health. Combining complex carbs with protein and vegetables can further promote steady energy and focus.

About Ketones and Brain Fuel

Ketones serve as an alternative energy source for the brain when glucose is limited, such as during very low-carb or ketogenic eating. Research suggests that some people experience improved focus and mental clarity when in ketosis. However, this approach is not ideal for everyone, and balance is key.

Even without a full ketogenic diet, including healthy fats like olive oil, avocado, nuts, and seeds can help maintain balanced blood sugar and cognitive function.

Key Nutrients to Focus On

B is for Brain

The B vitamins work together to support energy metabolism and brain function. They are found in foods like whole grains, leafy greens, eggs, fish, and legumes. Because B vitamins are water-soluble and not easily stored, it is important to replenish them regularly.

Stress, alcohol, processed foods, and late nights can deplete these nutrients. Choline, often grouped with B vitamins, also supports the production of acetylcholine, a neurotransmitter involved in focus and learning.

Breakfast ideas for B vitamins:

• Scrambled eggs (B2, B12, choline) with spinach (B9) on sprouted whole-grain toast (B1)

• A smoothie with almond milk (B1), banana (B6), frozen spinach (B9), sunflower seeds (B5), and avocado (B2, B3)

Amino Acids: The OG of Nootropics

Nootropics, compounds that support focus, memory, and cognition, are gaining attention, but one of the most powerful forms of brain support has always been amino acids.

Amino acids, the building blocks of protein, are essential for neurotransmitter production, hormone synthesis, and overall brain communication. Quality protein at breakfast and lunch provides a steady source of these key nutrients.

Tyrosine and Phenylalanine

These amino acids are precursors to dopamine and norepinephrine, neurotransmitters that influence motivation and focus. Studies suggest they may help enhance alertness and cognitive performance in stressful situations.

Foods rich in tyrosine and phenylalanine include dairy, eggs, beans, fish, and meat such as beef and chicken.

Glycine

Found in abundance in collagen and gelatin, glycine supports neurotransmission and may help stabilize blood sugar when paired with carbohydrates, making it a great ally against post-lunch fatigue.

The Brain Botanicals

Turmeric

Turmeric contains curcumin, a powerful phytonutrient studied for its ability to support healthy inflammation responses and promote Brain-Derived Neurotrophic Factor (BDNF), a protein linked with memory and learning.

Ginger

Best known for its digestive support, ginger also promotes healthy circulation, which helps deliver nutrients and oxygen to the brain. Research suggests it may support reaction time, attention, and working memory.

Caffeine

When used mindfully, caffeine can boost alertness and focus by stimulating the central nervous system and dopamine production. Too much caffeine can increase anxiety or disturb sleep, so moderation is important. Many people benefit from limiting caffeine to the morning hours.

What are Adaptogens?

Adaptogens are botanicals that help the body adapt to stress while supporting energy and concentration.

• Ashwagandha has been used traditionally to promote calm focus and support a healthy stress response. Research shows potential benefits for memory and attention.

• Lion’s Mane Mushroom has gained recognition for supporting Nerve Growth Factor (NGF) and overall brain health. Traditionally used in teas to aid focus, it continues to be studied for its neuroprotective potential.

If You Need a Break, Take a Break

Nutrition is foundational, but mental rest is equally important. Focus improves when the body and mind are in balance.

Step away from your desk, breathe deeply, and take short breaks to reset your nervous system. A brief walk, time outdoors, or mindful breathing can do wonders for cognitive clarity.

Where can I find these Brain-Boosting Nutrients?

Along with nourishing foods, you can support your brain with functional formulations designed for daily use.

True Collagen provides hydrolyzed collagen peptides rich in amino acids like glycine and proline, which help support focus, energy, and healthy connective tissue.

True Creatine offers a clean, vegan source of creatine monohydrate, a compound studied for its ability to support cellular energy, brain performance, and mental clarity. Creatine helps recycle ATP, the body’s energy currency, which is essential for both muscle and cognitive function. Research suggests that maintaining optimal creatine levels may enhance short-term memory and mental processing, especially during periods of stress or fatigue.

Together, these formulas offer simple ways to nourish your mind and body so you can stay clear, focused, and steady throughout the day.

References:
(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7699472/
(2) https://www.ncbi.nlm.nih.gov/books/NBK499830/
(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7050425/
(4) https://pubmed.ncbi.nlm.nih.gov/25797188/
(5) https://pubmed.ncbi.nlm.nih.gov/30150193/
(6) https://pubmed.ncbi.nlm.nih.gov/31279955/
(7) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3253463/
(8) https://pubmed.ncbi.nlm.nih.gov/20182035/
(9) https://pubmed.ncbi.nlm.nih.gov/28471731/
(10) https://pubmed.ncbi.nlm.nih.gov/24266378/