Brain Food for Teens: The Nutrition Secrets to Beat Exam Stress

Brain Food for Teens: The Nutrition Secrets to Beat Exam Stress

Exam season can be one of the most stressful times in a teenager’s life – and the research backs it up. A 2023 report by the NSW Education Standards Authority (NESA) revealed that there has been a 50% increase in the number of students requiring rest breaks due to anxiety disorders.1

Between long study sessions, social pressures, and the constant push to perform, it’s no surprise that many teens feel overwhelmed. While good sleep, exercise, and supportive routines play a role, there’s one powerful yet often overlooked tool that can make a big difference in all aspects of a teenager’s life – nutrition. What teens eat (and, more importantly, what they don’t eat) can have a powerful impact on their ability to focus, stay calm, and cope with stress.

The Link Between Nutrition and Teen Mental Health 

The teenage brain is still developing – and that means it’s especially sensitive to stress, sleep deprivation, and nutritional gaps. A swathe of research shows that poor diet quality is linked to a higher risk of depression and anxiety in adolescents, while balanced, nutrient-rich eating supports emotional stability, learning, and focus.2,3

When stress hits, the body burns through key vitamins and minerals much faster – in particular, magnesium, B vitamins, vitamin C, and zinc. Without enough of these nutrients, teens may experience lower energy, poor concentration, and mood imbalances.4,5

Why Nutrition Matters for Teen Focus and Stress

During periods of high stress (like HSC and exam time), the body’s fight or flight response increases the demand for certain nutrients that support:

  • Stress regulation – Magnesium and vitamins B5 and B6 support the adrenal glands and calm the nervous system.6
  • Cognitive performance – Omega-3 fats, zinc, and iron help brain cells communicate efficiently.7,8
  • Mood and sleep – Vitamin D, magnesium, and B6 play vital roles in serotonin and melatonin production.9,10
  • Energy and motivation – B12, folate, and iron support oxygen delivery and reduce mental fatigue.5

Simply put, balanced nutrition helps the brain cope better with pressure, allowing teens to think clearly, feel calmer, and recover faster.

Key Nutrients for Teen Mental Wellbeing 

  • Magnesium – Often referred to as the “calming nutrient”, supports relaxation, quality sleep, and helps calm anxious thoughts.6
  • B vitamins (in particular, B6, B12, and folate) – Essential for energy, focus, and neurotransmitter production.4,5 Deficiency can lead to irritability or low mood.10
  • Omega-3 fatty acids (EPA/DHA) – Found in oily fish, they support memory, learning, and emotional balance.8
  • Iron – Low iron levels can reduce concentration, motivation, and energy – especially in teenage girls.5,12
  • Zinc – Supports brain function, hormone balance, and immune health.13
  • Vitamin D – Important for mood regulation, especially during months with less sunshine.14

Foods that Help Teens Cope with Exam Stress 

Encourage your teen to fill their plate with foods that nourish their body and mind:

Brain-fuelling foods:

  • Oily fish like salmon, mackerel, sardines and tuna
  • Eggs and lean meats like beef, lamb, chicken, and turkey
  • Nuts and seeds (walnuts, chia, pumpkin seeds)
  • Colourful fruits and vegetables rich in brain-supporting antioxidants
  • Wholegrains like oats, brown rice and quinoa

Mood and energy boosting foods:

  • Avocado and olive oil for healthy monounsaturated fats
  • Greek yoghurt and kefir for gut-brain support through probiotic bacteria
  • Dark chocolate (70%+) for magnesium and a serotonin boost

And don’t forget water! Even mild dehydration can reduce focus and increase fatigue. Encourage water, herbal teas or magnesium-rich mineral water.

Lifestyle Habits Beyond Nutrition 

Nutrition is just one piece of the puzzle (albeit a major one!). There are a range of lifestyle habits that can also make a big difference in stress resilience during HSC time that could become good habits for life:

  • Prioritise sleep - Aim for 8-10 hours of sleep per night to consolidate memory and improve focus. Don’t forget that although there are huge demands on their time, teens still require more sleep than adults.
  • Encourage regular movement – Even a 20-minute walk can reduce cortisol and boost oxygen to the brain.
  • Support social downtime – Healthy balance between exam prep and social connection with friends and family prevents burnout.
  • Create calm study routines – Breaks, breathing, and gentle mindfulness helps the brain recharge. Check out helpful free resources like Mindfulness for Teens for more information. 

Can Supplements Help with Exam Stress? 

During times of stress, appetite and diet quality are likely to dip – meaning even the best intentions (from parents or teens alike) can fall short.

A practitioner grade supplement can help fill nutritional gaps and provide targeted support for:

Teen stress and anxiety around HSC and exams are very real – but with the right nutrition and lifestyle support, it doesn’t have to take over. Small daily habits like balanced meals, a filling breakfast, key nutrients, and regular movement can build powerful mental resilience and help your teen perform at their best.


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This article was written by Sophia Power, a Clinical Nutritionist.


References:


  1. Sydney Morning Herald. Rise in HSC students given extra help in exams for anxiety disorders, concentration issues. Written July 2023, accessed October 2025 from https://www.smh.com.au/national/nsw/rise-in-hsc-students-given-extra-help-in-exams-for-anxiety-concentration-issues-20230705-p5dlw8.html
  2. O’Neill, A., et al. (2014). Relationship between diet and mental health in children and adolescents: A systematic review. Am. J. Public Health, 104(10): e31-e42.
  3. Fismen, A.S., et al. (2024). Associations between eating habits and mental health among adolescents in five nordic countries: a cross-sectional survey. BMC Public Health, 24(264).
  4. Pickering, G., et al. (2020). Magnesium status and stress: The vicious circle concept revisited. Nutrients, 12(12):3672.
  5. Tardy, A.L., et al. (2020). Vitamins and minerals for energy, fatigue, and cognition: A narrative review of the biochemical and clinical evidence. Nutrients, 12(1):228.
  6. Noah, L., et al. Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomised controlled trial. Stress Health, 37(5):1000-1009.
  7. Fekete, M., et al. (2023). Improving cognitive function with nutritional supplements in aging: A comprehensive narrative review of clinical studies investigating the effects of vitamins, minerals, antioxidants, and other dietary supplements. Nutrients, 15(25):5116.
  8. Dighriri, I.M., et al. Effects of omega-3 polyunsaturated fatty acids on brain function: A systematic review. Cureus, 14(10): e30091.
  9. Huiberts, L.M., et al. (2020). Effects of vitamin D on mood and sleep in the healthy population: Interpretations from the serotonergic pathway. Sleep Med Rev, 55:101379.
  10. Zuraikat, F.M., et al. (2021). Sleep and diet: Mounting evidence of a cyclical relationship. Annu Rev Nutr, 41:309-332.
  11. Mikkelsen, K., et al. (2016). The effects of vitamin B in depression. Curr Med Chem, 23(38):4317-4337.
  12. Wang, W., et al. Iron deficiency and fatigue in adolescent females with heavy menstrual bleeding. Haemophilia, 19(2):225-30.
  13. Benarroch, E. (2023). What are the functions of zinc in the nervous system? Neurology, 101(16):714-720.
  14. Akpinar, S, et al. (2022). Is vitamin D important in anxiety or depression? Curr Nutr Rep, 11(4):675-681.

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