How To Enhance Focus, Mood & Brain Health

From the rise in ADHD diagnoses to growing concern around cognitive decline, brain health is having a moment. It’s little wonder – research from the University of Southern California shows we now consume five times more information daily than we did in the 1980s. Between screen time, stress and ultra-processed diets, our brains are under more pressure than ever. “Neurons – the key building blocks of the brain – rely on nutrients to function properly,” explains Vadim Fedotov, CEO of personalised supplement brand Bioniq. “Without essentials like omega-3s, magnesium and B vitamins, brain signals slow down, and cognitive clarity suffers.”

What you eat directly affects how your brain works. “Neurotransmitters like dopamine and serotonin, which regulate mood, motivation and focus, are made from amino acids found in protein,” says Amber Macintosh, holistic ADHD nutrition coach. She emphasises the importance of blood sugar stability, especially for those with ADHD. “When blood sugar dips, so does focus. That’s why pairing carbs with healthy fats, fibre and protein is essential for sustained energy and clarity.” Gut health plays a major role too. “The gut produces many of our neurotransmitters and affects inflammation in the brain,” Amber adds. “Diets rich in fibre, fermented foods and antioxidants can enhance focus and mood, while processed foods and additives often do the opposite.”

To support long-term brain health, clarity and emotional resilience, certain nutrients stand out for their impact. Omega-3 fatty acids are essential for memory and the structural integrity of brain cells, yet are often lacking in modern diets. Found in oily fish like salmon, sardines and mackerel, they can also be topped up with a high-quality supplement such as Bare Biology’s Life & Soul Omega 3.

B vitamins play a critical role in the production of neurotransmitters and are known to help combat brain fog. A diet rich in dark leafy greens, wholegrains, eggs and lean meats will help keep levels topped up. Magnesium, too, is a key player – supporting the nervous system, improving sleep quality and reducing the effects of stress. You’ll find it in dark chocolate, seeds, spinach and nuts, or in targeted formulas like Nutri Advanced Magnesium Glycinate.

Iron and zinc are also essential, contributing to oxygen transport and supporting mental function. Red meat, lentils, chickpeas and shellfish are all rich sources. Meanwhile, vitamin D – known for its role in mood regulation, immune health and brain communication – can be found in oily fish and eggs, but supplementation is recommended, especially during winter. Try Vitabiotics Ultra Vitamin D for a reliable option.

Adaptogens are also becoming increasingly popular in cognitive health circles – and for good reason. Ashwagandha and rhodiola, in particular, are known to help the body adapt to stress and support mental clarity. Whether taken in herbal teas or as a supplement like Higher Nature’s Ashwagandha & Rhodiola Complex, they can be a smart addition to your routine during busy or high-stress periods.

For those looking to go one step further, functional mushrooms like lion’s mane are worth exploring. This powerhouse ingredient is showing promise in enhancing memory, supporting neuroplasticity and even protecting against cognitive decline. Supplements such as Hifas da Terra’s Mico-Leo provide a concentrated dose in a convenient format.

Meanwhile, brands like Thorne offer brain-targeted formulas such as Brain Factors, which supports NAD+ levels – a compound linked to cellular energy and cognitive longevity. For a more intensive approach, intravenous NAD+ therapy is growing in popularity. Try the NAD+ At Home Kit for self-administration, or visit one of Get A Drip’s UK clinics for a professional treatment. Both are said to support brain fog, focus and low energy.

As much as certain foods and supplements can support cognitive health, others can have the opposite effect – depleting energy, worsening focus and even contributing to low mood. Amber highlights ultra-processed carbohydrates and sugary snacks as two of the biggest culprits. While they may offer a quick hit of energy, they’re often followed by a sharp crash, leaving you feeling foggy, sluggish and irritable. Over time, regular blood sugar spikes and dips can wreak havoc on mental clarity.

Artificial food dyes and additives are another red flag, particularly for those with ADHD, as growing research suggests they may exacerbate hyperactivity and reduce concentration. Amber also advises rethinking caffeine intake, particularly later in the day. While coffee has its place, too much too late can interfere with sleep, which plays a vital role in memory consolidation and emotional regulation. Instead, consider switching to green tea. It contains L-theanine, an amino acid known for its calming properties, which can help you stay alert without the jittery side effects of excessive caffeine.

For many women, the menopause transition brings more than just physical symptoms — it also affects the brain. Neuroscientist Dr Lisa Mosconi has found up to 80% of women experience at least one neurological symptom during this time, from brain fog and forgetfulness to anxiety and confusion. Much of this, she explains, stems from the sharp drop in oestrogen, a hormone that plays a protective role in brain function. New research suggests women who experience more severe menopausal symptoms may face a higher risk of cognitive decline later in life. That’s why supporting the brain through this life stage is more important than ever. A nutrient-dense, anti-inflammatory diet can make a significant difference, especially when paired with regular exercise and stress-reducing practices like meditation.

Hormone Replacement Therapy (HRT) may also be worth exploring. If introduced at the right time, it has the potential to offer neuroprotective benefits, though it’s essential to assess this on an individual basis with the guidance of a qualified health professional. Dr Mosconi’s book, The Menopause Brain, offers further insight into how to navigate this transition and protect cognitive function long-term.

We often associate exercise with heart health or fitness goals, but its impact on the brain is equally profound. PT Caroline Idiens, founder of Caroline’s Circuits, explains strength training has been linked to improvements in memory, focus and decision-making. It helps strengthen the communication pathways between the brain and body, enhancing what she refers to as “neural resilience” – the brain’s ability to adapt and perform under stress. She recommends incorporating resistance work into your weekly routine not just for physical tone, but to safeguard against age-related cognitive decline. Cardiovascular movement, such as brisk walking or running, further supports mental clarity by increasing blood flow to the brain, while yoga and breath-led practices help regulate cortisol and bring balance to the nervous system.

In her book Fit at 50, Caroline offers a six-week programme designed to build both strength and cognitive stamina – ideal for women looking to futureproof both their bodies and their brains.

For those struggling with brain fog, restlessness or lack of focus, breathwork and meditation offer accessible, science-backed solutions. Paddy Cavendish, a breathwork and meditation coach, explains mindfulness trains the brain to stay present, reducing the mental noise that can crowd out clarity and productivity. Over time, consistent practice has been shown to improve attention span, emotional regulation and even neural plasticity – the brain’s ability to rewire itself in response to new experiences.

Breathwork has gained traction for its fast-acting ability to calm the nervous system. By shifting the breath into slower, more conscious rhythms, it helps lower stress hormones and activates the parasympathetic state – the body’s natural mode for recovery and regeneration. Techniques such as box breathing and body scanning are especially effective for those with ADHD or high levels of mental overstimulation, offering a structured way to reset and refocus.

DISCLAIMER: Features published by SheerLuxe are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programme.

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