At the end of the day, do you feel mentally exhausted? Nothing could be more normal. With incessant notifications, busy schedules and time spent on screens, your mind is overwhelmed with demands without ever getting a break. Because even those activities that you think are relaxing like scrolling through videos on your smartphone or watching an episode of Bridgerton keep your brain in a constant state of alertness, helping to cause lasting mental fatigue.
Rest assured, nutrition experts say that in the vast catalog of food supplements, some have been the subject of studies showing that they can help better manage cognitive fatigue. Here are the ones these experts, interviewed by Eating Well, recommend.
Omega-3 to provide energy to the brain
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Omega-3s, and particularly EPA and DHA, are among the most studied nutrients for brain health. DHA is an essential structural component of brain cell membranes, particularly in areas responsible for learning and memory. EPA, on the other hand, helps regulate inflammation and maintain good blood flow to the brain.
Dr. Jenna Macciochi recalls that “the brain is an energy-intensive organ rich in lipids”, which underlines the importance of these fatty acids in cognitive resilience. She explains that Omega-3 deficiency has been associated with reduced brain volume and cognitive impairment. To stock up on Omega-3, choose foods like salmon, mackerel, herring or sardines, and consider supplementation if necessary.
Creatine, the other brain fuel
Often associated with sports performance, creatine monohydrate also plays an important role in the brain. As Dr. Karan Rajan, well known in the Anglo-Saxon media, explains, “creatine is not just for muscles; it is a powerful fuel for the brain, which contributes to energy, memory and mood.”
The brain consumes nearly 20% of the body’s energy, especially during periods of stress or mental fatigue. Creatine can support these high energy needs. Studies have shown that creatine intake can increase brain levels of this molecule and improve certain cognitive functions, particularly in seniors or people with low initial intakes.
Magnesium for mental clarity
Magnesium is involved in hundreds of physiological processes, including nerve transmission, neurotransmitter release, and stress regulation. Sufficient magnesium levels can therefore promote mental clarity, directly and indirectly.
Magnesium L-threonate, in particular, has been studied for its ability to cross the blood-brain barrier. In a 2022 randomized study, magnesium supplementation increased brain levels of this mineral and led to better memory performance and cognitive functions. In addition, as magnesium promotes better sleep, it also helps reduce mental fatigue upon waking.
Vitamin D to regulate inflammation
Finally, vitamin D is known for its role in bone health, but it is also essential for brain function. As Amy Archer points out, ‘vitamin D plays a crucial role in the expression of genes that determine how cells function.’ Research indicates that it helps regulate neuroinflammation, a factor in cognitive decline.
Vitamin D deficiency is common, particularly because it is difficult to obtain enough through diet alone and many people do not get enough exposure to the sun. Supplementation may therefore be useful, after advice from your doctor.
What you can do to avoid mental fatigue
Beyond nutrition, your lifestyle habits also play a central role in managing mental fatigue:
- Prioritize regular, quality sleep. During sleep, your brain system eliminates accumulated waste, a process essential for mental clarity.
- Move every day. Physical activity stimulates blood flow to the brain and promotes the release of key factors for memory and neuroplasticity.
- Manage chronic stress. Prolonged stress affects your brain energy metabolism. Techniques like meditation, journaling or deep breathing can help.
- Limit constant stimulation.
Build quiet time into your day without any screens to allow your brain to truly relax.
