There’s nothing quite like going through the day with a focused mind that feels like it’s firing on all cylinders. More than just energizing and productive, that kind of day can help us feel confident about functioning at a high level and living up to our full potential.
But then there are the other days, days when we feel slower and find it hard to concentrate or make progress on anything. A recurring lack of focus or mental clarity can feel discouraging and disheartening. Sometimes referred to as ‘brain fog,’ this cluster of symptoms can impact our thinking, memory and concentration.
While there’s no magic fix that will eliminate brain fog, optimizing our nutrition can help. To that end, I want to share a recipe for what I call ‘Clarity in a Cup,’ a caffeine-free combination of brain-boosting ingredients to help support mental sharpness and focus.
Brain support
A variety of lifestyle factors and medical conditions can contribute to brain fog, including but not limited to nutritional deficiencies, stress, overwork, lack of sleep (or sleep apnea), thyroid problems, depression and anxiety, among others.
Of course, we can’t assume that it’s one of the common culprits above. As always, to rule out and address any underlying health conditions, it is vital to consult with your physician before making any significant lifestyle changes.
If you’re doing all (or at least most of) the right things for your mind and body — getting at least seven hours of sleep, hydrating effectively, limiting refined carbs and added sugar, eating enough protein, incorporating stress-reducing behaviors into your daily routine – and you’re still not feeling the benefits, give this clarity drink recipe a try.
Ingredients and benefits
Creatine: A compound that occurs naturally in the body, creatine plays a crucial role in supplying energy to our cells. It has multiple benefits for athletes and those looking to improve their physical performance. But beyond muscle, research shows that creatine supplementation can benefit cognitive performance and brain health. This potential for creatine supplementation to improve brain health includes conditions that may be influenced by acute stressors (e.g., sleep deprivation) or chronic conditions (e.g., depression, aging, Alzheimer’s disease).
Nicotinamide Mononucleotide (NMN): NMN is an important compound that helps brain function and improves metabolism. It is a building block for NAD+ (Nicotinamide Adenine Dinucleotide), which is an essential molecule that helps turn food into energy and supports cell repair and healthy aging. As we age, NDA+ decreases, and the drop can lead to problems like brain decline, less energy production in cells, DNA damage and inflammation. Studies suggest that NMN may boost brain health and improve mental clarity. It may also slow down aging by increasing NAD+ levels in the body.
Green Tea: Drinking green tea regularly (two or more cups per day) is associated with better cognitive function, specifically regarding working memory and executive function. Studies have shown that people who drink two or more cups of green tea per day tend to have a lower prevalence of cognitive impairment than other people.
A drink to better brain function
If you struggle with brain fog, combining these brain-boosting ingredients into one cup may help stack the odds in your favor. Sip it in the morning at least 30 minutes before any caffeinated coffee or tea and take note of how you feel during the day. Cheers to better brain days!
Recipe: Clarity in a Cup
Ingredients
- 8 ounces decaffeinated green tea or matcha tea
- 1 scoop (500 milligrams) powdered NMN
- 1 scoop (5 grams) creatine monohydrate
Instructions
- Prepare a cup of green tea or matcha tea.
- It can be hot or chilled, but heat helps powdered ingredients dissolve more easily.
- Add NMN and creatine monohydrate and stir or shake to dissolve.
- Drink immediately.
Molly Kimball, RD, CSSD, is a registered dietitian with Ochsner Health and founder of Ochsner’s Eat Fit nonprofit initiative. For more wellness content, tune in to Molly’s podcast, FUELED Wellness + Nutrition, and follow @MollykimballRD and @EatFitOchsner on social media.