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Cognitive Health and Stress Management in Teens: A Nutritional Scientist’s Guide

Cognitive Health and Stress Management in Teens: A Nutritional Scientist’s Guide

In today’s fast-paced world, stress has become a pervasive issue, affecting individuals of all ages.


For teenagers, in particular, the demands of academic performance, social pressures, and personal challenges can significantly contribute to their stress levels.


As a health scientist, the profound interaction between our physical bodies, mental state, and dietary habits remains at the heart of my studies.


In this article I aim to explore the intricate relationship between stress and its impact on a teen’s focus, memory, and learning abilities and explore potential nutritional strategies to mitigate these effects.


Understanding Stress


Stress is a physiological and psychological response to demanding situations.


When triggered, the body releases stress hormones such as cortisol and adrenaline, which prepare individuals for the “fight-or-flight” response.


While acute stress can enhance performance and alertness, chronic or prolonged stress can have detrimental effects on various aspects of cognitive function, including focus, memory, and learning.


Focus and Attention


The ability to concentrate and sustain attention is essential for effective learning and academic performance.


Unfortunately, chronic stress can impair these cognitive processes in teenagers. Studies have shown that prolonged exposure to stress hormones, such as cortisol, can disrupt the prefrontal cortex’s functioning, which is responsible for executive functions like attention regulation and impulse control (1).


Chronically stressed adolescents exhibited reduced working memory capacity, decreased attentional control, and impaired cognitive flexibility. These findings suggest that stress negatively impacts a teen’s ability to focus and sustain attention, hindering their learning potential (2)


Memory Formation and Retrieval


Memory is a fundamental cognitive function that underpins learning and knowledge acquisition.


Stress can influence memory processes by modulating the hippocampus, a brain region critical for memory formation and retrieval. High levels of stress hormones, such as cortisol, can impair the functioning of the hippocampus, leading to deficits in memory consolidation and retrieval.


Acute stress can negatively impact memory performance in adolescents. It has been found that stress negatively affected memory recall, particularly for emotionally neutral information.


Moreover, chronic stress has been associated with structural changes in the hippocampus, including reduced volume and impaired connectivity, further compromising memory function (3)


Learning and Cognitive Performance


The detrimental effects of stress on focus and memory inevitably translate into reduced learning efficiency and cognitive performance.


Stress-induced impairments in attention and memory can interfere with information processing, making it difficult for teens to absorb and retain new knowledge effectively.


Chronic stress was shown to impair cognitive flexibility, a crucial component of adaptive learning. Adolescents experiencing chronic stress displayed decreased cognitive flexibility, making it challenging for them to adjust their thinking strategies in response to changing learning tasks (4)


Nutritional Strategies to Mitigate the Impact of Stress


While stress is an inherent part of life, nutritional interventions can play a significant role in mitigating its adverse effects on focus, memory, and learning in teenagers.


Adequate nutrition can support brain health, optimise neurotransmitter function, and provide essential antioxidants and anti-inflammatory compounds, thereby potentially counteracting the negative impact of stress on cognition.


Teens should be encouraged to maintain a well-balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Such a diet provides essential nutrients, including B vitamins, which are vital for cognitive function and neurotransmitter synthesis (5).



In addition, specific nutrients and supplements may be beneficial in improving a teen’s resilience to stress, as follows:


  • Omega-3 Fatty Acids: Omega-3 fatty acids, particularly docosahexaenoic acid (DHA), are essential for brain health and cognitive function. Omega-3 can be obtained from fatty fish (e.g., salmon, sardines). An omega-3 supplement can also be considered (6).


  • GABA (Gamma-Aminobutyric Acid): GABA is an inhibitory neurotransmitter that promotes relaxation and reduces anxiety. Supplementing with GABA may help alleviate stress-related symptoms and improve cognitive performance (7).


  • L-Theanine: L-Theanine is an amino acid found in tea leaves that promotes relaxation and reduces stress and anxiety. It has been shown to improve attention and focus while reducing physiological markers of stress (8).


  • Inositol: Inositol is a naturally occurring compound that plays a crucial role in cell signaling and neurotransmitter function. Supplementing with inositol may help reduce symptoms of anxiety and improve mood in individuals under stress (9).


  • Magnesium: Magnesium is involved in over 300 biochemical reactions in the body, including neurotransmitter synthesis and stress response regulation. Adequate magnesium intake may help reduce stress and improve cognitive function (9).


  • B vitamin: B-vitamins play a crucial role in supporting the body’s response to stress. They are involved in the production of neurotransmitters that regulate mood and reduce anxiety. Among the B vitamins, vitamin B6 (pyridoxine) is particularly important in relation to stress management. Vitamin B6 plays a key role in the production of serotonin, a neurotransmitter that helps regulate mood and promote feelings of calmness. Adequate intake of vitamin B6 through supplements or foods rich in this vitamin can support the body’s stress response and contribute to improved mental well-being (5).


Chronic stress can significantly impact a teenager’s focus, memory, and learning abilities, posing challenges to their academic performance and overall well-being. As a nutritional scientist, it is important to recognize the role of nutrition in supporting brain health and mitigating the effects of stress on cognition. By adopting a balanced diet, incorporating specific nutrients and supplements like B vitamins, omega-3 fatty acids, GABA, L-Theanine, inositol, and magnesium, and promoting healthy lifestyle habits, we can empower teenagers to better manage stress and optimize their cognitive potential. However, it is important to remember that individual needs may vary, and consulting with healthcare professionals is recommended for personalized advice.



  1. Lupien SJ, et al. (2005). Effects of stress throughout the lifespan on the brain, behaviour, and cognition. Nature Reviews Neuroscience, 6(6), 463-475.
  2. McCormick, C.M. and Mathews, I.Z. (2007). HPA function in adolescence: Role of sex hormones in its regulation and the enduring consequences of exposure to stressors. Pharmacology Biochemistry and Behavior, 86(2), pp.220–233. doi:
  3. Shields, G.S., Sazma, M.A., McCullough, A.M. and Yonelinas, A.P. (2017). The effects of acute stress on episodic memory: A meta-analysis and integrative review. Psychological Bulletin, 143(6), pp.636–675. doi:
  4. Knauft, K., Waldron, A., Mathur, M. and Kalia, V. (2021). Perceived chronic stress influences the effect of acute stress on cognitive flexibility. Scientific Reports, 11(1). doi:
  5. Kennedy DO, et al. (2016). B vitamins and the brain: Mechanisms, dose and efficacy—A review. Nutrients, 8(2), 68.
  6. Wani AL, et al. (2020). Omega-3 fatty acids and the treatment of depression: A review of scientific evidence. Integrative Medicine Research, 9(4), 205-210.
  7. Hinton, T. and Johnston, G.A.R. (2020). GABA-enriched teas as neuro-nutraceuticals. Neurochemistry International, 141, p.104895. doi:
  8. Higashiyama A, et al. (2011). Effects of l-theanine on attention and reaction time response. Journal of Functional Foods, 3(3), 171-178.
  9. Sartori SB, et al. (2012). Magnesium deficiency induces anxiety and HPA axis dysregulation: Modulation by therapeutic drug treatment. Neuropharmacology, 62(1), 304-312.
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