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A wide range of supplements are available, all of which promise to "improve mental performance" and "beat exam stress". The question is if any of these often-expensive supplements actually make a difference in terms of study results.
When it comes to supplements, always keep the following in mind:
- No supplement will help you pass an exam if you haven't studied diligently throughout the year.
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No supplement taken for a short period can replace a balanced diet followed throughout the year.
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Many of the products that advertise that they'll help you to concentrate or control exam stress contain ingredients that haven't been scientifically tested. In other words, experts aren't 100% sure if they're actually effective and/or safe to use.
Supplements that contain omega-3 fatty acids, vitamin D, B complex vitamins, as well as certain phytochemicals may contribute to the functioning of your brain. But it's probably best to use these supplements for longer periods in the run-up to your exams, rather than to swallow a few bottles at the eleventh hour.
The basics
To succeed with your studies and do well in the exams, the following basic factors must be in place:
- A well-balanced diet.
- An adequate supply of energy. The human brain is highly sensitive to blood-glucose levels and won't function properly if starved of glucose, so avoid weight-loss diets and fad diets that exclude carbohydrates.
- Plenty of oxygen and physical exercise.
- Enough rest when required.
A well-balanced diet equates to eating a variety of foods from all the different food groups, which include carbohydrates (starches and sugars), proteins (animal and plant proteins), and fats and oils (particularly essential fatty acids).
This type of diet should contain:
Carbohydrates
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Starches with a high energy, vitamin B and dietary fibre content, and a low glycaemic index (GI). This includes high-bran fortified breakfast cereals, muesli, rye and low-GI breads, brown rice, pasta made from durum wheat, corn on the cob, and sweet potatoes.
- Small amounts of sugar (e.g. honey or dark chocolate) to provide energy and keep your blood-glucose levels high enough for your brain to function at its best.
- Fruits and vegetables. Make sure you eat some citrus fruits, guavas, tomatoes, cabbage, broccoli, pawpaw or berries every day to top up your vitamin C intake. This will keep your immune system healthy enough to prevent infections like flu and colds. Also have at least one serving of dark green vegetables (broccoli, cabbages, spinach) or dark orange/yellow fruits (apricot, mango, spanspek) or orange/yellow vegetables (carrots, sweet potatoes, pumpkin or butternut) daily to provide beta-carotene. This improves immunity and is responsible for normal eye function.
Proteins
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Include animal proteins that contain essential amino acids and valuable minerals such as calcium (milk, yoghurt, cheese), iron and zinc (liver, red meat, fish, chicken, egg yolk), iodine (fish and sea food), and vitamin B12 to prevent anaemia. Low blood iron and vitamin B12 levels can cause different types of anaemia which, in turn, can lead to reduced brain function due to oxygen deficiency. Iodine is essential for the normal functioning of the thyroid gland. This keeps your metabolism in check.
- Also try to eat more of the plant proteins found in legumes (cooked or canned dry beans, peas, lentils or soya). These help to make animal proteins go further and also contain valuable minerals such as iron and zinc, and dietary fibre to promote bowel regularity.
Fats and oils
- Include essential fatty acids such as omega-3 fatty acids (EPA and DHA), which contribute to overall brain and nervous-system functioning. EPA and DHA help brain cells to communicate and transmit messages and improve memory. These omega-3 fatty acids also help to reduce anxiety and may help to control stress levels, as well as depression. Omega-3 fatty acids are found in fish and sea food, particularly in fatty fish such as sardines, tuna, salmon, anchovies and snoek. Fish-oil supplements are regarded as important sources of omega-3 fatty acids for a healthy brain and nervous system, especially in stressful periods such as exam time.
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Include monounsaturated fatty acids found in olive, canola and safflower oils, nuts, peanuts and peanut butter, olives and avocado. These are all also healthy sources of energy, which will protect your heart.
Other brain nutrients
In addition to the basic, balanced macronutrients mentioned above, your brain requires certain vitamins and other nutrients to function efficiently.
a) Vitamin D
Vitamin D has recently been identified as one of the most important vitamins in the body. It's responsible for hundreds of genes and plays a vital role in brain health. Although humans are able to synthesise vitamin D when our skins are exposed to sunlight, research shows that many people have a vitamin D deficiency. Modern lifestyle habits such as spending more time indoors (watching TV and playing video games) and the need to use sunscreens to protect ourselves against damaging UV radiation all contribute to low vitamin D levels.
Oily fish and egg yolks are rich dietary sources of vitamin D.
b) Vitamin B complex vitamins
The so-called vitamin B complex comprises vitamins B1 (thiamine), B2 (riboflavin), B6 (pyridoxine), niacin, folic acid, biotin and pantothenic acid, as well as vitamin B12, which have important positive effects on neural function and brain health. The most important sources of B complex are brewer’s yeast, wholegrains, liver, meat and leafy vegetables.
Neurotransmitters like serotonin and dopamine are also influenced by B vitamins.
c) Phytochemicals
Phytochemicals are bioactive chemicals found in berries, citrus fruits, green tea and certain spices like ginger, turmeric, oregano, sage, rosemary, garlic and onion. Future research will hopefully identify which of these phytochemicals are important in terms of brain health. In theory, antoxidants have an anti-inflammatory function, thus protecting the cell structures and metabolism of the brain.
Brain foods include apples, all types of berries, chocolate, citrus fruits (oranges, grapefruit, lemons, naartjies and clementines), grapes, grape juice and raisins, and different types of tea (green, black, oolong and rooibos).
If you combine steady work throughout the academic year with a well-balanced diet, plenty of rest, exercise to increase the blood and oxygen supply to the brain, and 30 minutes of sun exposure per day to boost your vitamin D production, you shouldn't have a problem when it comes to school exams.
(Dr I.V. van Heerden, registered dietician)
References: Mahan LK et al, 2011. Krause’s Food and the Nutrition Care Process. 13th Edition. Elsevier Saunders, USA’ Steenkamp G, Delport L (2007). The South African Glycemic Index & Load Guide. GIFSA, SA.
