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Study Smarter, Not Harder: The Power of Brain-Fueling Snacks

by Eden Karp

If you have ever turned to sugary energy drinks or salty chips to fuel yourself the night before a big exam, you’re not alone. However, are these foods actually keeping you awake and focused? Most college students are drowning in coursework, studying for hours, and attending classes, yet they do not understand or incorporate the importance of proper nutrition.

Recognizing how much energy the brain requires to function successfully is crucial. The human brain, while accounting for only 2% of body weight, consumes about 20% of daily energy intake to fuel brain cells and support healthy brain function. The hippocampus and prefrontal cortex are important brain areas involved in studying and memory retention. The hippocampus helps form new memories and supports the growth and development of nervous tissue, or neurogenesis. The prefrontal cortex manages working memory, focus, and decision-making. Nutrition is vital in supporting these functions, as omega-3s, protein, antioxidants, and magnesium enhance cognitive performance and neuroplasticity. Meg Mayer-Costa, MS, RD, LDN at the University of Pittsburgh, shared that a healthy diet boosts brain function, improves memory and focus, and overall learning ability—which is especially important for college students.

“Brain food” is a term used to describe food that boosts productivity, brain power, focus, memory, and concentration. To perform tasks most efficiently, our brains need omega-3 fatty acids, protein, fiber, and magnesium. A study from Durham University suggests that omega-3 fatty acids may have a positive effect on school performance. The polyunsaturated fats are crucial for neural structure and hippocampal size, both increasing memory and cognitive function. Another study supports these results, as the researchers provided 396 children (6–12 years old) in Australia and 394 children in Indonesia with a drink containing omega-3 fatty acids and other nutrients. Within 6–12 months, the children who consumed the supplement scored higher on verbal intelligence and learning memory tests than children who did not drink the supplement. This study reveals that omega-3 fatty acids play a key role in enriching brain function and cognition, although additional supplements may have also affected cognitive performance. Omega-3 fatty acids are most commonly found in fish, but can also be found in other foods.

“Omega-3 fatty acids come from things like black seeds, different kinds of oils, chia seeds, and there is a touch of omega-3 fatty acids in avocado,” says Mayer-Costa. Specifically for college students on a meal plan, finding sources of omega-3s can be difficult in the dining hall, so it is important to know how else one can retrieve the needed nutrients. For the average college student, a high omega-3 fatty acid diet featuring fish, seeds, and nuts, may feel impossible to achieve within the dining halls or our constrained budgets, but fish oil supplements offer a quick and cheap alternative.

The brain uses neurogenesis to create new memories and store old ones. This operation can be supported by brain-derived neurotrophic factors (BDNF), proteins that support the development and longevity of neurons. BDNF has demonstrated the ability to protect neurons from death, increase neurogenesis, and improve cognitive abilities, as shown in a study by Dr. Fatima Ahmad at the American University of Beirut. A healthy diet increases levels of BDNF and improves neurogenesis in the hippocampus, which can improve our learning, memory, mood, attention, and mental health. This process continues throughout a person’s life, however, this process can fluctuate throughout a person's life, depending on how the body is cared for.

In addition to the body creating new neurons, neurogenesis also strengthens or weakens existing neurons through synaptic plasticity. The aforementioned study by Dr. Ahmad shows that synaptic plasticity is essentially a measure of the number of connections between neurons. More connections between neurons means better communication, and the better we can learn.

As Meg Mayer-Costa states, “Anytime I am recommending a meal and/or snack, it is an equation . . . it is about finding a balance between dissimilar ingredients that help one another to digest.” Balancing different key nutrients is crucial when creating a stomach-filling, brain boosting snack.

Here are a few easy and affordable snacks that are perfect for college students: Trail mix with walnuts, almonds, dark chocolate, and dried blueberries, a protein box with eggs, carrots, and guacamole, and an apple with almond butter.

A well-balanced snack often contains a protein source. “Protein helps to slow down digestion and reduce blood sugar spikes, which then have to be followed up with insulin spikes, and you are also likely to have a less inflammatory response,” Mayer-Costa shared when discussing the importance of incorporating protein into snacks. “Protein keeps people on an even keel.” Fueling yourself with protein when studying is crucial as it prevents the energy crashes from sugary snacks. While we do not need to cut out less optimal foods completely, it is important to ensure that they are not the main part of the meal.

Next time you are stressing over a big exam, prioritize omega-3 fatty acids and a good protein source. Remember that just like the rest of your body, your brain needs to be fueled with high quality, nutrient rich food. Opt for food that is proven to enhance concentration and memory. Your brain deserves more than a quick boost of energy; it deserves long-lasting energy that can help you thrive in college.