Top tips to fuel the brain and body during exam season

With exam season now underway, Aisling Pigott, Senior Lecturer on Cardiff Metropolitan University’s Human Nutrition & Dietetics BSc (Hons) Degree, shares some top tips for young people on the right foods to eat to fuel our brains and body during this busy period…

Aisling said: “Exams are more than just mentally demanding, they are physically exhausting. While we often talk about the stress and emotional pressure of exam season, we rarely mention the energy demands on the body, especially the brain.

“Your brain’s primary fuel is glucose (yes, sugar!), but that doesn’t mean eating lots of sweets and biscuits. High sugar snacks give a quick energy availability, but this is not sustained for steady focus. What really helps is keeping energy availability stable with balanced meals and snacks, while looking after your body during this intense period.”

Top tips:

Step Away and Eat Properly

Move away from your desk to eat regular, balanced meals. Giving the body space to digest can ease exam-related digestive discomfort and reminds you that nourishing the body is important!

Don’t Under-Fuel

Exam time is not the moment for skipping meals or restricting energy. The brain needs plenty of fuel to support concentration, memory, and learning.

Go for Wholegrains

Wholegrain bread, pasta, and rice provide slow-release energy thanks to their fibre content, helping keep energy steady through long study sessions.

Hit Your 5-a-Day

Fruit and vegetables aren’t just good for general health. Their fibre helps manage glucose availability, while their vitamins and minerals support immunity — reducing the risk of exam-season bugs.

Protein at Every Meal

Protein helps keep you fuller for longer and supports stable energy production. Think eggs, yoghurt, nuts, seeds, fish, meat, or plant proteins like lentils and beans.

Don’t Forget Vitamin D

A daily 10 microgram (10µg) vitamin D supplement is recommended in the UK during winter or for anyone spending long periods indoors (i.e. those spending time indoors studying) to promote bone health and support immunity.

What About Omega-3?

While omega-3 supplements haven’t been shown to boost exam performance, eating oily fish like salmon, sardines, or mackerel is great for heart health — and may have long-term brain benefits too.