Could you do without caffeine? These foods are good for your brain

You probably know it: that afternoon dip that you can only get through with one more cup of coffee. Or that morning when you only get your brain going after your second espresso. Caffeine seems indispensable for productivity, but there are better ways to keep your brain sharp.

How does nutrition help your brain?

What you eat directly affects your brain. Not only in the short term, but also in the long term, it affects the functioning of your brain. Caffeine may give you a quick boost, but the right foods provide stable energy without the dip that comes later.

Omega-3 fatty acids from oily fish or algae oil are golden for your brain. DHA helps maintain normal brain function* You need 250 mg of it daily. B vitamins such as B12, B1 and folate are also important for your body. They contribute to normal psychological function* and help reduce fatigue and tiredness.*

Iron and magnesium are also incredibly important. Iron contributes to normal cognitive function* and helps reduce fatigue and tiredness.* Magnesium contributes to normal psychological function* and also helps reduce fatigue and tiredness.* Both help keep you sharp, even during stressful times.

What foods are best to avoid?

Not all foods help your brain. Some products actually cause energy dips and concentration problems.

• High-sugar snacks give you a quick burst of energy, but then leave you feeling quite down with a dip. Your blood sugar shoots up and then drops again so quickly that you feel more sluggish than before. Rather, choose complex carbohydrates that release energy slowly.
• Refined products such as white pasta, white bread and cookies lack the nutrients your brain needs. They fill your stomach but do not nourish your brain. Go for whole grain alternatives that do contain B vitamins and minerals.
• Too much alcohol is also not recommended. Even small amounts can affect your concentration. If you want to be productive, save that drink for after work.
• Heavily processed foods are full of additives that cost your body more energy to process than they provide. The more ingredients on the label that you cannot pronounce, the less suitable the food is.

Why fish oil is good

Fish oil deserves its own heading because it is such a powerful nutrient. Fish oil contains EPA and DHA that contribute to normal heart function*, but DHA has specific benefits for your brain.

What makes fish oil so special is that it contains readily available omega-3 fatty acids. While plant-based omega-3 (such as from flaxseed) must first be converted by your body, the omega-3s from fish are immediately usable.

The nice thing is that you don't necessarily have to eat fish. Algae oil contains the same omega-3 fatty acids and is a perfect choice for vegans. Algae is actually the original source that fish get their omega-3 from as well.

Tips for increased productivity 

Nutrition is important, but there is more you can do for better performance without caffeine.

• Hydration is SO important. Water helps maintain normal physical and cognitive functions. Drink at least 2 liters of water throughout the day. Dehydration (which starts way before you even feel thirsty) immediately causes concentration problems.
• Regular meals keep your blood sugar stable. Don't skip breakfast and make sure you have healthy snacks in between meals. Think nuts, fruit or whole wheat crackers with hummus.
• Movement acts as a natural energy boost. A short walk or some stretches can do wonders for your focus. You don't have to run a marathon right away, ten minutes of exercise is enough.
• Sleep is your secret weapon. No supplement can compensate for poor sleep. Try to get 7-8 hours of sleep every night and maintain a regular sleep rhythm.
• Mindful eating also helps. Eat slowly and chew well. This gives your brain time to register what you are ingesting and allows it to take full advantage of all the nutrients.

The next time you reach for that coffee, try a handful of walnuts or a piece of oily fish first. Your brain will thank you for the steady energy and improved focus. And who knows, you may discover that you're more productive without that caffeine kick.

*Approved EFSA health claims. The beneficial effect of DHA on brain function and of EPA and DHA on heart function is obtained with a daily intake of 250 mg of DHA, EPA and DHA, respectively.