What to eat before an exam: Foods that help focus and memory

Ever been told to eat fish fingers before an exam? Well, there might actually be something to that surprising bit of advice.

What you eat and drink before a test can affect your focus, memory and energy levels.

But luckily for you if you're studying, there's no need for expensive, so-called 'superfoods'.

It's more about nailing the basics of your food survival kit for studying.

Research tells us that students who eat breakfast perform better in exams, external. So, what's the best exam day breakfast?

Carbohydrates like porridge or wholegrain bread provide slow-release energy. Add a protein, such as yoghurt or eggs, and it will help you feel fuller for longer.

Include some smoked salmon and you could also tap into the benefits of omega-3s, external – more on that later.

One of the best ways to maximise focus is to stay hydrated. Even mild dehydration can lead to tiredness and headaches, and derail your concentration.

Take a bottle of water into the exam if you're allowed to. A study of uni students linked a small improvement in test performance to those who brought drinks (especially water) into the exam compared to those who didn't.

The NHS recommends, external we drink six to eight glasses of fluid a day. In addition to water, milk and small amounts of fruit juice count, too.

A balanced diet matters for exam prep, too. No single food does it all – you need variety.

Omega-3 fatty acids have been linked, external to positive brain health, external. These are found in oily fish and seafood like salmon, sardines, tuna, trout and mackerel. Plus, they're often added to fish fingers.

The NHS says we should eat at least two portions of omega-3 rich foods a week.

As well as omega-3, fish also comes packing protein – and that's another great win for your concentration.

Studies have linked protein, external – found in foods like chicken, eggs and tofu – to long-term brain health, although it can support concentration in the short term too. See, protein helps you feel full for longer and lowers the risk of distracting hunger pangs.

Fibre is also great for keeping hunger at bay and energy levels steady. Wholemeal bread, brown rice, pasta, fruit and vegetables are great ways to make sure you're filling up on fibre (most of us don't get enough of it).

Iron-rich foods (like beef, beans, lentils and green leafy veg like kale) might also help. Iron deficiency, external is thought to lead to tiredness and a lack of focus – so make sure you're getting plenty in your diet.

Vitamin C helps support your immune system, external and is found in fruit and veg – oranges and kiwi fruit in particular are packed with it.

Late-night cramming might have you reaching for tea and coffee, in the hope that the caffeine will keep you alert. But you might find that when you do try and get some shuteye, you can't sleep. Needless to say, a restless night is not something you want before an exam.

Some people who are sensitive to caffeine can still feel the effects 12 hours later – so even some brands of dark chocolate before bed could impact your sleep and ultimately make you feel tired the next day.

For the same reason, it's best to skip sweet, fizzy and energy drinks. These are high in sugar, which can lead to energy peaks and troughs.

It's not a good idea to skip meals either – your blood sugar levels will drop and ideally you want to keep these stable.

Not getting enough sleep can impact your memory and slow your responses, external – not what you want when faced with a test.

Experts believe memory neurons responsible for converting short-term memories into long-term ones work most effectively when we're snoozing.

There's evidence that students who sleep for seven hours a night, external perform better than those who get less sleep.

Try to have your last meal at least three hours before you go to bed. If you're still hungry, you can have a small snack like a bowl of high-fibre cereal. And if you like it sweet – opt for dried fruit rather than sugar on top.

A warm glass of milk may also help some people relax before bed, external.

Originally published May 2019. Updated April 2026.

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