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How to Boost or Support Cognitive Function 

By Jessi Grajczyk, DO

March 28, 2026

In the pursuit of healthy aging, our cognitive function plays a major role. It encompasses the ability to keep learning, remember and think clearly so we navigate everyday life successfully. 

Boosting our healthy cognitive function helps enable independence, social connection, and the critical ability to manage daily tasks like finances, cooking, driving and the like. 

Too young to think about cognitive function in older age? Then consider working on building up your so-called “cognitive reserve,” which is our brain’s resilience built over a lifetime of education, work, engaging activities, social stimulation and more. 

In my practice, I advise my patients to take the below steps to improve their cognitive function or at least keep it from declining. For example, making key changes to your diet, sleep patterns and activities can be game-changers for your brain. 

1. Start the sleep process by 10 p.m.

Too often, you simply hear: Get 7 to 9 hours of sleep. The truth is that it’s more complicated than that. 

First, sleep is essential for memory consolidation, mental clarity and overall brain function. It literally clears out toxic waste, helps regulate our emotions and strengthens our neural connections. 

It’s important to begin winding down around 9 or 10 p.m. at the latest, so you allow your cortisol levels to naturally decline and your brain is fast asleep by 11 p.m. This also aligns with your body’s circadian rhythm and helps you get that deep restorative sleep. 

Tips to use:

• Start getting ready for bed between 9 and 10 p.m.

• No LED lights or blue light. 

• Substitute a book or magazine for your smartphone. 

• Consider using some magnesium for sleep, as many of us have low levels. 

• Try to get some sunlight first thing in the morning for your circadian rhythm. 

2. Consume more anti-inflammatory foods

While some inflammation is necessary for a properly functioning body, too much (or “chronic”) inflammation is not good news for your health, including your brain. 

Inflammatory food like sugar, processed foods and saturated fats can cause systemic inflammation and harm brain cells, impair cognitive function, and even shrink brain regions related to memory and emotion. 

Instead, eat more unprocessed, anti-inflammatory foods like vegetables, fruits, wild-caught fish, legumes, seeds and whole grains. Follow a version of the Mediterranean diet. 

Tips to use: 

• Try to have 6 to 9 servings of these foods per day.

• Make whole, unprocessed, anti-inflammatory ingredients the focus of every meal.

• Reduce consumption of red meat, ultra-processed foods and added sugars. 

3. Eat healthy fats

Good fats — primarily unsaturated fats and omega-3s — are helpful for healthy cognitive function. They can help build brain cell membranes, lower inflammation, and boost memory and learning.

The brain is approximately 60 percent fat, and omega-3s help build and maintain brain cell membranes. 

Tips to use:

• Use avocado oil instead of canola for cooking, and olive oil in your salad dressings. 

• Consume fatty fish like wild-caught salmon and sardines. 

• Use plant-based fats like avocados, walnuts, almonds, chia seeds and flaxseed. 

4. Don’t skip breakfast

I tell my parents to stop the morning fasting routine, as breakfast is a lost opportunity for anti-inflammatory foods. 

While intermittent fasting has value, it’s better to simply fast from 7:30 p.m. to 7:30 a.m. Twelve hours is a perfect amount of time to help detoxify. 

But fasting each morning can damage the adrenal glands, disrupt blood sugar levels, imbalance hormones and more. 

Tips to use:  

• Make breakfast the biggest meal of the day.

• If you’re into smoothies, just be sure it’s one with adequate protein, fiber and healthy fats. 

5. Make a vegetable and protein-dominated lunch and dinner

We love to overcomplicate things. But if you simply have two-thirds of your plate be vegetables and proteins, you will assure yourself of getting enough anti-inflammatory foods, fiber, amino acids and more. Plus, you’ll be satisfied. 

Instead, too often we consume carbohydrate-laden lunches (sandwich plus chips) or dinners (pastas, breaded meats, pizza, etc.)

Tips to use: 

• Make up big salads with grilled chicken or tofu, vegetables, beans, seeds, nuts, avocado and more.

• Don’t want to always eat a salad? Starting to make more soups is an easy way to consume more veggies.

• Aim for 30 grams of protein per meal at least, with it making up at least one-third of the plate/bowl. 

• Don’t forget about the healthy fats to make the meal satisfying. 

• For the carbohydrate, don’t go over one-third of the plate/bowl and make it whole grain (quinoa, brown rice) or sweet potatoes. 

6. Hydrate

About 75 percent of the brain is made up of water, which means that dehydration, even in small amounts, can impact brain function. 

Tips to use:

• Drink about half your weight in ounces of water per day. 

• If you’re exercising or in hot weather, drink enough water before and afterwards. 

• Consider hydration formulas like Ancient Nutrition’s Rapid Hydration or Multi Collagen Advanced Hydrate that you mix with water. 

7. Don’t let your sweet tooth rule you

Did you know that too much sugar can be bad for the brain? It can damage the hippocampus, the area of the brain responsible for memory, and affect both cognitive skills and memory. Excessive sugar intake can also cause neuroinflammation, which is linked to a higher pace of brain aging. 

So while our brain uses glucose for energy, an overload of refined sugar can cause all kinds of cognitive issues. Therefore, rather than having a couple big doses of sugar per day, scale it back and opt for healthier sweet treats when you do.

Tips to use:

• If you like to have a little sweet after a meal, just make it a small square of dark chocolate, maybe with some fresh berries.

• Make yourself a “milkshake” with some light coconut milk or Greek yogurt (a third of a cup), water (half a cup), frozen fruit and a protein powder. Yum! 

• When you do opt for a big sweet treat like ice cream or cake, such as when you dine out, make it one day a week at most. 

8. Adopt frequent movement

Physical activity increases blood flow to the brain and supports the growth of new neural connections. Both aerobic exercise (like walking or cycling) and strength training can directly benefit brain health.

It’s helpful to also try new physical activities, too, for enhanced neuroplasticity. 

Also don’t neglect your legs, as research links stronger legs to a lower risk of cognitive decline and better brain function in older age.

Tips to use:

• Aim for 5 days a week of movement, with at least 30 minutes walking, cycling or running. 

• Lift weights 2 to 3 days a week. 

• Take new gym classes to challenge your body and brain. 

• Sit a lot during the day? At the top of each hour, move around for 5 minutes. 

9. Practice stress reduction 

A major factor that can impact healthy cognitive function for many adults is stress. The American Institute of Stress and The Global Organization for Stress noted that 73 percent of people have stress that impacts their mental outlook, and nearly half (48 percent) of people have trouble sleeping due to stress. 

Stress is a “brain drainer” because of how it can affect hormones and the immune system. The brain and the gut/immune system are in continual communication with one another (this is called the “gut-brain connection”), and any stressor (whether physical or emotional) can impact it.

When there’s unrelenting stress, the brain sends “fight or flight” signals to the endocrine system, which, in turn, releases hormones to help us respond to stressful situations. Unfortunately, this process can also affect our immune systems and digestive systems at the same time.

Tips to use: 

• Practice mindfulness, meditation or yoga to manage stress levels. For some, grounding, journaling or prayer can be effective. 

• Ideally, practice a technique/s twice a day for 10 minutes. 

10. Continue learning new things

To promote cognitive function, engage in challenging, new activities rather than routine tasks that you do each day. Examples include learning a new language or musical instrument, painting, cooking new dishes and playing memory games.

I especially counsel patients who’ve left the workforce and now have a lot of time on their hands suddenly. I ask what they are doing to stimulate their brain. It’s fundamental to keep making new neurons. 

Tips to use: 

• Keep reading and learning new things. 

• Pick up new hobbies, like learning a new language, playing an instrument, dancing or sewing. 

11. Practice social engagement

Regular interaction with friends and family helps reduce stress and prevents cognitive decline. Meanwhile, loneliness can increase cognitive issues by 30 percent. 

Tips to use:

• Do video calls with family and friends so you can see each other’s faces.

• Hug family and friends for that important personal touch.

• Make plans with friends and family at least once a week; ideally, more. 

12. Consider cognitive health-supporting supplements 

Cognitive health supporting supplements are the types that provide ingredients like herbs, botanical extracts and fatty acids that can help to support healthy cognitive function, cognitive performance and mental clarity.

First, many people are short in helpful nutrients like omega-3s, CoQ10, B vitamins and magnesium. Get a blood test from your healthcare professional to see if you have any nutrient shortfalls. 

Supplement suggestions for supporting healthy cognitive function, stress relief and more:

• Active Peptides Cortisol uses modern peptide technology and ancient botanicals to help balance cortisol, calm the mind, curb stress-related cravings and improve sleep. 

• Active Peptides Magnesium uses four highly bioavailable forms of magnesium plus clinically validated ashwagandha to help the body cope with stress, support memory and cognitive function as well as support sleep quality. 

• Regenerative Organic Certified® Focused Brain features bacopa brahmi leaf, lion’s mane and ginkgo leaf to support cognitive health plus a healthy response to stress and positive outlook. 

• Creatine + Collagen has been shown to support brain health, help improve verbal working memory, support mental performance under time constraints and more. 

• Creatine + Collagen + Electrolytes also has been shown to provide those same creatine-related brain benefits, along with the added bonus of electrolytes to support hydration balance and muscle recovery.

• Multi Collagen Protein Brain Boost uses a superfood blend that combines organic fermented ashwagandha root, ginkgo leaves and bacopa brahmi leaves, plus organic ashwagandha root and leaf extract and organic lion’s mane extract. 

• Clean Energy combines ancient superfoods to promote alertness and focus, plus support cognitive and physical performance.

• Ancient Herbals Ashwagandha is used to help the body adapt to fight the effects of stress, including the stress hormone cortisol.

• Lion’s Mane Mental Clarity and Concentration combines lion’s mane mushrooms with ashwagandha root to cognitive function and reduce fatigue.

• Ancient Omegas Whole Body balances omega-3s with omega-6s and omega-9s to help promote healthy cognitive function and also support healthy aging. 

• Ancient Nutrients Vitamin B Complex supports cognitive and neurological health as well as healthy sleep. 

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen, including dietary supplementation. 

Dr. Jessi Grajczyk, D.O. (doctor of osteopathic medicine) and OB/GYN (obstetrician-gynecologist), is a Wellness Roundtable member and Ancient Nutrition Paid Partner. Hailing from North Dakota, her strong family roots influenced her approach to practicing medicine, always seeking to find a balance between traditional and alternative methods of healing.