Brain fog refers to a group of symptoms that include fatigue, inability to concentrate, and memory problems.
Although brain fog is often linked to specific medical conditions it is often caused by factors such as nutrient deficiencies and low levels of certain vitamins and minerals.
Here are 8 supplements that can help combat brain fog.
8 supplements to ease brain fog
1. Vitamin D
Vitamin D has been linked to brain health, and deficiency in this nutrient can contribute to brain fog.
Although spending 10-15 minutes in the sun is one way to get vitamin D, dermatologists do not recommend this method because of the high risk of skin cancer.
If you are deficient in vitamin D, supplemental vitamin D is available as D2 (ergocalciferol) and D3 (cholecalciferol). Both vitamins act as powerful antioxidants in the brain. However, D3 is significantly more effective at increasing total vitamin D levels in your body, which is why more D3 supplements are prescribed more often than D2 supplements.
2. Omega-3 fatty acids
Omega-3 fatty acids can improve attention, mood, and memory and thus combat symptoms of brain fog. Healthy fats are needed for myelin sheath formation, improved cellular health of the brain, and prevention of early onset dementia.
If you are unable to fulfill your daily requirements through diet alone, omega-3 supplements may help improve overall concentration and mood.
3. Magnesium
Magnesium is a trace mineral that plays an important role in energy production and nerve function. Your body needs magnesium to activate various enzymes involved in converting food into energy and keeping your neurons healthy.
Magnesium deficiency can lead to brain fog, impaired focus, and anxiety. Although magnesium is abundant in foods such as green leafy vegetables, nuts, seeds, beans, and whole grains, magnesium supplements can also be used to improve brain health.
4. Vitamin C
Vitamin C deficiency has been linked to depression and cognitive impairment. Studies have shown that adequate vitamin intake can help improve attention, response time, and focus.
Vitamin C supplements can thus reduce brain fog and improve mental performance.
5. B complex vitamins
Vitamin B12 is essential for nervous system function, including brain function. Vitamin B12 deficiency can cause fatigue, brain fog, memory loss, and depression.
Methylation is a process that is involved in detox pathways and improves brain function. Because methylation is primarily supported by B vitamins, it is important to get enough B vitamins: B9 L-methylfolate (L-5-MTHF), B6 pyridoxyl-5-phosphate (P5P), and B12 cobalamin.
Taking vitamin B12 supplements can help with memory, mental clarity, and mood. However, if do not have a vitamin B12 deficiency, supplementation may not be effective.
6. Vitamin E
Studies have shown that getting enough vitamin E can promote brain health by minimizing oxidative stress. Some types of vitamin E, such as DL-alpha-tocopheryl acetate, can operate as antioxidants, reducing free radical damage and fighting inflammation in the brain.
You can get enough vitamin E by eating nuts, seeds, and plant-based oils. Vitamin E supplements can also help you increase your intake of this nutrient.
7. Lion’s mane
Lion’s mane is an adaptogenic mushroom with strong neuroprotective effects. It is believed to help improve mental clarity and cognitive performance by stimulating the growth of brain cells and protecting them from damage.
8. Probiotics
Gut health is closely related to brain health. Therefore, maintaining a healthy gut microbiome with probiotics that feed good gut bacteria can help fight symptoms of brain fog.
Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019700/
Brain fog: Memory and attention after COVID-19. https://www.health.harvard.edu/blog/brain-fog-memory-and-attention-after-covid-19-202203172707
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