Feeling a little foggy or extra tired recently? What you put on your plate can make a difference. According to Dr. Taz Bhatia, integrative medicine physician and certified nutrition specialist, certain nutrients can improve mental clarity, sleep and energy levels. And the best part? You may see a difference in as little as three weeks.

So what should we be eating to get that boost in brain power and energy? These are the superfoods Dr. Bhatia recommends because they have the highest amounts of these specific nutrients:

Magnesium – She calls this the “miracle micronutrient” because it “helps with sleep, calms us down and helps balance serotonin.” And dark chocolate is one of the best sources as one ounce has 64 milligrams of magnesium. Legumes, avocados and flaxseed are also high in magnesium.
Collagen – It’s naturally occurring, so we already have it in our bodies and it’s not only good for skin, hair and overall health, collagen also helps us absorb nutrients. “So many people are eating healthy, but they’re not absorbing what they’re eating,” Bhatia explains. “Collagen comes in and helps us with that, helps the brain, helps with energy.” Foods rich in collagen include salmon, chicken, egg whites and bone broths.
Choline – This nutrient coats our nerves, so it helps us with learning, memory and focus, according to Bhatia. Eggs are one of the best sources, but you have to eat the yolk, and choline is also found in salmon and tuna, shiitake mushrooms and beef, chicken and turkey.
Ghee – It’s clarified butter and it’s been used in Eastern medicine for a long time as a healing fat because ghee “has less lactose and less casein.” Bhatia explains, “The secret superfood ingredient here is MCT, or medium-chain triglycerides. That helps the brain … it balances everything living in the gut.” And a little goes a long way, she says you only need a quarter teaspoon to a half teaspoon of ghee a day.