Attention | NRG1 (rs6994992)

NRG1 rs6994992 and Working Memory: What Your Genotype May Mean for Attention and Executive Function

Working memory and attentional control are core “executive functions” that help you stay focused, filter distractions, and hold information in mind long enough to use it. These skills affect everyday tasks like following conversations in noisy places, remembering steps in a process, staying organized, and switching between tasks without losing your place. The NRG1 gene, which encodes neuregulin 1, plays a role in building and fine-tuning inhibitory connections between brain cells during development. Those inhibitory networks help your brain regulate signal “noise,” support efficient information processing, and maintain the kind of mental stability that makes focus and working memory feel easier.

Some variants in NRG1, including rs6994992, have been associated in some studies with differences in neuroplasticity. Neuroplasticity is the brain’s ability to strengthen, weaken, and reorganize connections. When neuroplasticity-related signaling is less efficient, attention and working memory may be more sensitive to sleep quality, physical activity, stress, and nutrition. This does not mean your result is destiny. It means you may benefit more from consistent, brain-supportive routines that help your nervous system learn, recover, and perform well.

How NRG1 Supports Attention, Working Memory, and Neuroplasticity

NRG1 supports the development and calibration of inhibitory brain circuits. Inhibitory connections act like a braking system that helps you tune out distractions, prevent mental overload, and keep information “online” long enough to make decisions. If inhibitory networks are less efficient, you might notice challenges such as being easily pulled off task, struggling to keep multiple items in mind, or feeling mentally drained after sustained concentration. Because NRG1 has been linked to neuroplasticity in some research, supportive habits that promote healthy brain adaptation can be especially relevant. Regular physical activity has been linked to improvements in attention and working memory in multiple studies, consistent sleep supports cognitive performance, and omega-3s (EPA/DHA) are studied for their potential role in neuroplasticity and attention-related outcomes.

Practical Steps for Everyone

Regardless of genotype, lifestyle has a powerful impact on attention and working memory. If you are working on focus, mental clarity, and cognitive stamina, the most consistent benefits usually come from a few fundamentals done well: stable energy from meals, regular movement, predictable sleep, and a distraction-smart environment. Many people notice the biggest improvements when these habits are consistent, not perfect.

• Diet: Aim for steady fuel and brain-supportive nutrition. Build meals around vegetables, fruit, legumes, nuts and seeds, extra-virgin olive oil, and quality proteins. Prioritize fiber and protein earlier in the day to reduce blood sugar swings that can feel like brain fog or “crashes.”
• Omega-3 intake: Include omega-3-rich seafood such as salmon, sardines, trout, or herring 2 to 3 times per week when possible. Pair with colorful plants like berries and vegetables to support overall brain nutrition patterns.
• Exercise: Regular aerobic activity and resistance training support overall brain health and are linked to improvements in executive function domains that include working memory and attentional control.
• Sleep: Consistent, sufficient sleep supports attention, working memory, and next-day mental resilience. A stable wake time often matters as much as bedtime.
• Stress and environment: Stress can amplify distractibility. Reducing friction in your environment, such as putting your phone out of reach and using timed work blocks, can make focus easier without relying on willpower alone.

Diet Recommendations (NRG1 / Neuregulin 1, rs6994992)

If you have the TT genotype (two T effect alleles), think “steady fuel plus anti-inflammatory brain nutrition” to support working memory, attentional control, and neuroplasticity. Build most meals around a Mediterranean-style pattern with vegetables, fruit, legumes, extra-virgin olive oil, nuts and seeds, and fish. This eating style supports cardiometabolic health that feeds the brain through healthy blood flow and more stable glucose. Prioritize omega-3-rich seafood 2 to 3 times per week (salmon, sardines, trout, herring), and pair it with polyphenol-rich plants such as berries, colorful vegetables, cocoa, or green tea to support oxidative balance and synaptic function. Keep blood sugar swings small by including protein and fiber at breakfast, and choosing slower carbohydrates such as oats, beans, or quinoa over ultra-processed options. Many people notice better focus when energy is stable across the morning and early afternoon.

If you have the TC genotype (one T effect allele), you may be more lifestyle responsive, so consistency matters more than perfection. Anchor your day with a high-protein, high-fiber first meal such as Greek yogurt with berries and chia, eggs with vegetables and whole-grain toast, or tofu scramble with avocado. For lunch and dinner, use a simple plate structure: half the plate plants, one quarter protein, and one quarter smart carbohydrates. Add choline-supportive foods several times per week, such as eggs, salmon, lean meats, soy, and legumes, since acetylcholine signaling is central to attention and working memory and many people under-consume choline. Keep alcohol modest, or avoid it on high-demand cognitive days, because it can degrade sleep quality and next-day executive function.

If you have the CC genotype (no rs6994992 effect alleles), you are not carrying this specific risk signal, but the same fundamentals can still improve focus, working memory, and cognitive stamina. Maintain or adopt a Mediterranean-style baseline, emphasize omega-3 foods, and treat hydration and regular meal timing as focus infrastructure. Even with favorable genetics, attention and working memory can shift noticeably with sleep quality, stress load, and diet quality. Regular routines can help you perform at your best.

Supplement Recommendations (Coordinate With a Clinician, Especially if Pregnant, Nursing, or on Medications)

If you have the TT genotype, start with the most commonly supported foundational option: omega-3 (EPA/DHA). A practical, commonly used range is 1,000 to 2,000 mg per day combined EPA plus DHA, taken with food or split into two doses to reduce reflux. If you rarely eat fatty fish, you may be more likely to benefit. Evidence on omega-3s and cognition or attention can be mixed overall, but they remain a core nutritional lever studied for brain health. If you bruise easily or take anticoagulants or antiplatelets, get medical guidance first.

If you have the TC genotype, consider omega-3 as above, then add targeted supports based on your main bottleneck. If the issue is mental fatigue or cognitive endurance, creatine monohydrate (often 3 to 5 g per day) is one of the more evidence-backed, generally safe options and may be especially helpful when sleep is imperfect or cognitive demand is high because it supports cellular energy availability. If the issue is stress-reactive distractibility, some people do well with L-theanine (often 100 to 200 mg as needed) for a calmer focus feel. Start with a lower dose and evaluate your response.

If you have the CC genotype, supplements are optional and many people do best with a food-first approach. If you choose one, omega-3 is still a sensible baseline for long-term brain support. Also consider checking labs before supplementing broadly, because low iron stores, vitamin B12, folate, vitamin D, or thyroid dysfunction can mimic attention or working-memory issues. If labs are normal and diet is strong, your return on effort may be higher from exercise consistency and sleep regularity than from stacking supplements.

Lifestyle Recommendations

If you have the TT genotype, treat lifestyle like neuroplasticity training. A highly reliable lever is aerobic exercise, because it is linked in multiple studies to improvements in executive function domains including working memory, inhibitory control, and cognitive flexibility. Aim for at least 150 minutes per week of moderate aerobic activity such as brisk walking, cycling, or swimming, plus two days per week of resistance training. If appropriate for you medically, include 1 to 2 short interval-style sessions weekly. Pair training with consistent sleep timing and a stable wake time when possible. For many people, the fastest “working memory upgrade” is protecting the last 60 to 90 minutes before bed: dim lights, avoid work tabs, limit stimulating scrolling, and use a simple wind-down routine such as stretching, a warm shower, or reading. Then reduce the load on executive control by designing your environment for focus: single-tasking, full-screen mode, phone out of reach, and timed work blocks (for example 25 to 45 minutes) with short movement breaks.

If you have the TC genotype, you may notice bigger swings from stress and schedule disruption, so build repeatable systems. Use a daily focus stack: morning light exposure soon after waking, movement before noon (even 10 to 15 minutes helps), one deep work block scheduled when you are naturally sharpest, and a caffeine cutoff 8 to 10 hours before bedtime if sleep is fragile. For working memory training that transfers to real life, lean on practical tools instead of generic brain games: spaced repetition for learning, checklists, externalizing memory into one trusted notes system, and “if-then” plans (if X happens, then I do Y) to reduce distractibility and decision fatigue.

If you have the CC genotype, keep the same core habits but view them as performance optimization rather than risk management. Exercise and sleep consistency still improve attention and working memory and they create compounding benefits for long-term brain health. If you want a simple, high-impact upgrade, schedule aerobic activity 3 to 5 days per week, keep a stable wake time, and set a distraction budget with specific times you allow notifications or social media so your attention is not trained to fragment throughout the day.

Genetic Interpretations for rs6994992 (NRG1)

When to Talk to Your Healthcare Provider

If attention and working memory challenges affect your school, work, relationships, or daily life, it can be helpful to discuss symptoms with a qualified healthcare professional. Consider reaching out if you notice persistent distractibility, significant mental fatigue, poor sleep that does not improve with routine changes, or rapid changes in cognition. A clinician can help evaluate common contributors such as sleep disruption, stress, nutrition gaps, medication effects, and other factors that can mimic attention issues. If you plan to start supplements, especially omega-3s at higher doses, creatine, or calming compounds, coordinate with a clinician if you take medications or have ongoing health conditions.

PlexusDx does not provide medical advice. This information is educational and is intended to help you understand how NRG1 genetics may relate to working memory, attentional control, and neuroplasticity. Always consult your healthcare provider before making changes to your diet, supplement routine, or exercise plan, or if you have concerns about your health.

If this genetic variant is present in your PlexusDx results, the following tests and reports are commonly used to explore it further:

🧬 Genetic Tests:

• Functional Health Genetic Test

🧪 Blood Tests:

• Women's Health and Wellness Blood Test
• Men's Health and Wellness Blood Test

📄 Genetic Report:

• Cognition and Brain Health Genetic Report