Stress Management for the MCAT

Preparing for and taking the MCAT can be a stressful endeavor. The best way to minimize that stress and build confidence is to be well prepared. However, stress can manifest during your studies. To deal with that stress the following are things to note and tools to deal with stress.

Build a Balanced Schedule

Building a schedule that works for you is essential. It may be tempting to overextend yourself and fill all of your time with studying. However, it is important to integrate your studies into your life in a healthy way. Leaving time for activities that recharge your battery like time with friends and family or other things that you genuinely enjoy. Studies show that students with balanced lifestyles perform better than those who overextend (Suh et al., 2016).

Fuel Your Brain

Eating healthy and getting good rest is just as important as your time studying. Not only does this prime your brain for the most effective studying, it is also a huge factor in your memory retention. Eat whole foods high in omega-3s, B vitamins, and complex carbs (salmon, eggs, leafy greens, oats). Sleep 7–9 hours/night to optimize memory consolidation (Walker, 2008).

Practice Mindfulness

Mindfulness meditation is a technique that can be a valuable asset not only in your studies but in your life. It can help you understand what is going on in your head, and help you consciously decide if the feelings and thoughts you are having are ones you want to identify with. Like stress for example. Mindfulness meditation before studying has also been shown to enhance attention and memory (Zeidan et al., 2010). Start with 5–10 minutes of guided breathing.

Try Yoga or Stretching

Yoga improves flexibility, reduces stress hormones, and improves cognitive function (Woodyard, 2011). A few sessions per week can refresh both body and mind.

Exercise Regularly

Regular exercise enhances executive function, memory, and stress resilience (Erickson et al., 2011). Aim for at least 150 minutes of moderate aerobic activity per week. Whether that’s weight training, running, biking, playing sports or anything else you enjoy.

Supplements

While nutrition and sleep should always be the foundation of your health during MCAT prep, certain safe supplements can support cognitive function, memory, and even mood regulation, especially if you’re deficient in key nutrients.

 Always speak with your healthcare provider before adding new supplements to your routine.

 Magnesium

Magnesium plays a key role in learning, memory, and synaptic plasticity. Many people, especially students under stress, are unknowingly magnesium deficient.

• Cognitive benefit: Magnesium L-threonate may enhance learning and memory by increasing brain magnesium levels.
• Study support: Animal studies show improved short- and long-term memory with magnesium supplementation (Slutsky et al., 2010).
• Mood benefit: Magnesium may also support mood and reduce anxiety symptoms (Boyle et al., 2017).

Suggested dose: ~200–400 mg/day (look for magnesium glycinate or L-threonate for better absorption and fewer GI side effects)

 Creatine

Creatine is not just for athletes — it’s also one of the most well-researched supplements for cognitive support, particularly under stress or sleep deprivation.

• Cognitive benefit: Helps improve working memory, attention, and mental fatigue, especially in tasks requiring high mental effort
• Study support: Research shows creatine supplementation can improve reasoning and short-term memory in healthy adults (Avgerinos et al., 2018; Rae et al., 2003)
• Why it works: Your brain uses ATP for energy — creatine helps recycle ATP, which is especially useful during long study sessions
• Why it works: Your brain uses ATP for energy — creatine helps recycle ATP, which is especially useful during long study sessions

Suggested dose: 5-10 mg/day of creatine monohydrate

 Zinc

Zinc is essential for neurotransmitter function, immune support, and memory formation.

• Mood/stress benefit: Zinc deficiency has been linked to increased depression and stress symptoms
• Study support: Supplementation may help regulate mood and reduce depressive symptoms, particularly in individuals with low zinc levels (Swardfager et al., 2013)

Suggested dose: 10–25 mg/day (avoid high doses long-term unless supervised)

 Vitamin D

Vitamin D supports neuroprotection and mood regulation, and deficiency is extremely common, especially in winter months.

• Cognitive benefit: Low levels of vitamin D are associated with poorer cognitive performance
• Mood benefit: Vitamin D supplementation has shown a modest effect in improving depressive symptoms (Spedding, 2014)

Suggested dose: 1000–2000 IU/day (check blood levels for precision)

 Multivitamins

A good multivitamin can help fill nutritional gaps that might affect energy, focus, and stress resilience.

Key ingredients that support MCAT prep performance:

• B-complex vitamins (B6, B9, B12): Support cognitive energy, focus, and neurotransmitter synthesis
• Iron: Vital for oxygen transport to the brain (especially important if you’re menstruating or vegetarian)
• Vitamin C + E: Antioxidants that may protect neurons from stress-induced damage

 Even small deficiencies can lead to brain fog, fatigue, and poor focus, so a daily multivitamin may be a helpful baseline.