Evidence-Based Brain Nutrition

What the research says about food, nutrients and brain health, with a grade for how strong the evidence is. General information, not medical advice.

Read the Research Our Method

Peer-Reviewed Sources Evidence Graded Actionable Advice

How We Rate the Evidence

Each article carries a grade on a four-tier scale for how strong the evidence behind its main claim is.

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Strong

Multiple RCTs or large meta-analyses in humans

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Moderate

At least one RCT or several well-designed observational studies

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Preliminary

Animal studies, small human trials, or emerging mechanistic evidence

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Insufficient

Limited data; more research needed

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Dive into the area that matters most to you — every article is evidence-graded and actionable.

Brain Conditions ADHD, brain fog, anxiety, depression, aging, and more — condition-specific dietary strategies → Diets & Eating Patterns Mediterranean, keto, intermittent fasting, and other dietary frameworks for brain health → Brain Nutrients Individual vitamins, minerals, fatty acids, and amino acids that fuel your brain → Supplements What actually works, what's hype, and how to choose wisely → Science & Mechanisms Gut-brain axis, neuroinflammation, blood sugar, and the biology behind brain nutrition →

Latest Articles

Brain Nutrients ●●●○ Moderate

Caffeine and Cognition: The Complete Picture

In trials, caffeine improves alertness, attention and reaction time for hours after a dose, most clearly when sleep-deprived. Benefits for daily users are debated, and late doses disrupt sleep. Healthy adults: up to about 400 mg a day; pregnancy: 200 mg.

Diets ●●○○ Preliminary

Meal Timing and Mental Performance: When You Eat Matters

The body handles glucose better in the morning, and alertness dips in the early afternoon. Direct evidence that meal timing changes thinking is limited, but eating more earlier, keeping lunch moderate and avoiding heavy late meals are reasonable.

Brain Conditions ●●●○ Moderate

ADHD and Sugar: What the Research Actually Shows

Double-blind studies find sugar does not cause hyperactivity or ADHD. Parents’ expectations explain much of the link they see. Overall diet quality, steady blood sugar and artificial colours matter more.

Brain Conditions ●●●○ Moderate

Best Foods for ADHD: What the Research Supports

Diet won’t replace ADHD treatment, but trials show small benefits from omega-3 supplements and, in some children, from cutting artificial colours. Build meals around protein, fatty fish and mineral-rich foods.

Brain Nutrients ●●●○ Moderate

Omega-3 and Brain Health: DHA vs EPA, Dosage, and Sources

DHA is the main omega-3 in the brain. Supplements have not improved overall thinking in adults without dementia, with a small memory benefit, while EPA-rich formulas have reduced depressive symptoms. Fatty fish once or twice a week covers basic needs.