What are the most important factors for boosting cognitive function?
A lot of people want sharper focus, better productivity, and an improved mood—but how do you actually make your brain work better? There are a ton of tips and tricks out there, but when it comes to cognitive function, some changes make a much bigger impact than others. Think of it like this: there are the “big movers” that require more effort but deliver huge returns, and then there are simple tweaks—the “low-hanging fruit”—that are easy to add into your day.
Exercise: The Undisputed Heavyweight
Let’s start with the heavy hitter: exercise. The science is solid—vigorous exercise is one of the best things you can do for your brain, at any age. Studies show that getting your heart rate up boosts memory, processing speed, and executive function. In one classic study, older adults who did a year of moderate-to-vigorous exercise actually increased the size of their hippocampus (the part of the brain crucial for learning and memory) by 2%. That’s a big deal, especially since most people in that age group normally lose one to two percent of their hippocampal volume each year. Exercise essentially reversed brain aging.
Why does this happen? When you get your blood pumping, your brain releases more BDNF (brain-derived neurotrophic factor), which helps grow new brain cells and keeps your neural connections flexible—a trait called neuroplasticity. Even short bursts of exercise help. Studies have found that just 10 minutes of vigorous movement can improve cognitive skills. High-intensity interval training, a hard run, or even a fast-paced dance session—whatever gets your heart rate up—delivers these benefits.
Low-Hanging Fruit: Small Changes, Real Results
If you’re looking for easier wins, a few tweaks to your diet can make a noticeable difference:
- Multivitamins: Recent large-scale studies show that taking a daily multivitamin can actually slow brain aging and improve cognitive function, especially in older adults. Ten years ago, people dismissed multivitamins as a waste of money. Now, the evidence says otherwise.
- Blueberries: These little berries are brain food royalty. Multiple studies—even meta-analyses—show that eating a cup of blueberries a day can boost memory, processing speed, and executive function, in kids, adults, and older folks alike. Blueberries are packed with anthocyanins, powerful plant compounds with proven brain benefits.
- Dark Chocolate (Cocoa Polyphenols): Good news for chocolate lovers: dark chocolate contains cocoa flavanols, which increase blood flow to the brain and can boost cognitive performance. Some brands, like CocoaVia, are particularly high in these beneficial compounds.
- Leafy Greens and Lutein: Kale and other leafy greens are loaded with lutein, a carotenoid that accumulates in both the eyes and brain. Higher lutein levels are linked with better cognitive performance, especially as we age. Just a few leaves of kale in your smoothie can pack a serious brain-boosting punch.
- Choline: Found in eggs (especially the yolk), choline is crucial for brain development and function. For pregnant women, getting enough choline can lead to better cognitive scores for their children. For everyone else, it’s an easy way to support healthy brain chemistry.
- Omega-3s: These healthy fats, found in fatty fish and supplements, are major players in brain health. The research is clear: to see real cognitive benefits, you need at least two grams of omega-3s a day.
Note: You can get these in vegan formats as well. Ask me for a link to the supplement I use. It’s vegan friendly, tastes amazing, and I’ve been using it since the year 2009.
The Bottom Line
If you want a sharper, more resilient brain, start with regular vigorous exercise—it’s the single most powerful thing you can do. After that, small dietary changes like a daily multivitamin, a cup of blueberries, and more leafy greens can add up to real improvements. Think of it as building a “brain-healthy” routine, one habit at a time.