There is no single “superfood” for the brain—cognitive performance is an ecosystem. Blood sugar volatility and chronic inflammation are two major system-level disruptors. The foundation is balanced protein intake, fiber-rich plants/legumes, healthy fats, and adequate micronutrients.\n\nKey building blocks include omega-3s (especially DHA), choline (for acetylcholine and membrane phospholipids), B vitamins (B6, B12, folate), and polyphenol-rich foods (olive oil, cocoa, tea, colorful fruits/vegetables).\n\nTwo non-food factors matter as much as food: sleep quality (especially deep sleep) and regular exercise (aerobic + resistance). These improve metabolic health, cerebral blood flow, and neurotrophic signaling.\n\nSupplements like citicoline may add value on top of a strong base. Without the base, the “ceiling” stays low.\n\nBottom line: build the system—nutrition + glucose stability + sleep + movement.