Supplements For Brain Fog

If you're struggling with brain fog, you're not alone. Many people suffer frustration when their mind isn’t as sharp as they would wish it to be, so in this blog we’ve put together a comprehensive guide to the most effective vitamins and supplements for brain fog as well as highlighting some of the reasons for this debilitating condition.

What Is Brain Fog?

Brain fog is not specifically a medical condition, nor is it simply everyday tiredness – it’s a form of cognitive dysfunction that can significantly impact your daily life. The symptoms of brain fog may include:

• Difficulty concentrating
• Memory lapses
• Reduced mental clarity
• Problems with making decisions
• Mental fatigue

Brain fog may affect you if you have certain medical conditions including fibromyalgia, long covid, Hashimoto’s thyroiditis, and chronic fatigue syndrome. It is not unusual for brain fog sufferers to fear they have the beginning of dementia, only to discover after tests that their symptoms are due to certain vitamin deficiencies.

An awareness of the science behind why brain fog occurs is crucial for effective treatment. Several factors can contribute to cognitive dysfunction, including:

• Nutrient deficiencies (Learn more about common nutrient deficiencies)
• Inflammation in the body
• Hormonal imbalances
• Poor sleep quality
• Stress and anxiety

Some of the most common effects of these characterisations are confusion, forgetfulness, and diminished mental clarity and focus. These can all be caused by lack of sleep or by being in a frequent state of stress.

At cellular level, brained fog is thought to be brought on by high levels of inflammation and by hormonal mood swings which can cause your system to be thrown out of kilter.

Lifestyle Changes to Help Reduce Brain Fog

Treatment of brain fog is dependent upon the main cause, but there may be a few tweaks you can make to your daily routine to help reduce symptoms:

Screen Time

Spending less time looking at screens and smart phones will give your eyesight and brain a rest. If you spend a great deal of time working with your computer or mobile phone, you may need to set aside times during the day to take a break. Rest your eyes and your brain by gazing into the distance without sharp focussing on anything.

A tip to rest your eyes and mind when working with screens is to take a few moments to rub your hands together to create heat, then cup your warmed palms over your open eyes and let the generated warmth sooth.

Positive Thinking

Learn some techniques for positive thinking to help yourself reduce stress levels. Think about your most relaxing moments and ensure you factor at least one or two of them into your day.

Sleep Quality

Organise your routine to encourage better quality and length of sleep. This may mean making your bedroom cooler/warmer, going to bed earlier, even using soothing sleep sounds to help your drift away. Prolonged lack of sleep can lead to brain fog.

Exercise

Make time for regular exercise, preferably in the fresh air when possible. It doesn’t have to be strenuous – walking is free and one of the best ways to get active.

Diet & Nutrition

• Avoid or cut down on alcohol and smoking.
• Focus on a healthy, wholefood diet and drink plenty of water.
• Research which deitary supplements can help support you in your search for a sharper mind.
• If you follow a vegan diet make sure you are getting adequate amounts of Vitamin B12. This is mainly absorbed from eating meat, fish and dairy. Vegan sources include vitamin B fortified cereals, non-dairy milk or meat substitute products and nutritional yeast.

Best Foods to Beat Brain Fog

Certain foods have gained the nickname of ‘brain food’ and this is due to them being rich in the nutrients needed for maximum brain function.

• Oily fish – including salmon, sardines, mackerel, tuna, trout, and herrings all contain Omega-3 fatty acids. The brain uses omega-3s to build cells so by including it in your diet at least twice a week will help keep your omega levels high, potentially slowing age-related mental decline. This has been found to help prevent Alzheimer’s disease and is also linked to improved mood and memory.
• Coffee – contains antioxidants known to support brain health. It can increase alertness by blocking adenosine, a chemical which makes you feel sleepy. It may improve mood by boosting feel-good transmitters such as dopamine. It has also been found to have short-term concentration boosting qualities.
• Blueberries – provide anthocyanins which are a group of plant compounds with anti-inflammatory and antioxidant effects so helping protect against the oxidative stress and inflammation which can lead to brain ageing and neurodegenerative diseases.
• Broccoli – packed with antioxidants and high in vitamin K, a fat-soluble vitamin known to help provide a particular type of fat needed by brain cells. Broccoli is also rich in compounds such as sulforaphane which give anti-inflammatory and antioxidant protection to the brain.
• Dark chocolate – high cocoa solid chocolate contains compounds including flavonoids, caffeine and antioxidants known to boost brain function. These compounds are thought to support enhanced memory and help prevent mental decline.
• Pumpkin seeds – an excellent source of zinc, magnesium, copper, and iron. All of these play an important role in brain function.
  • Zinc is needed for nerve signalling and a deficiency has been linked to Alzheimer’s disease, Parkinson’s disease, and depression.
  • Magnesium is needed for learning and memory. Low magnesium levels may lead to migraine, depression, and epilepsy.
  • Copper is used by your brain to help control signalling. If there is an imbalance in copper levels it could lead to degenerative disorders.
  • Iron deficiency is one of the causes of brain fog and this presents as impaired brain function.
• Oranges – If you can remember to eat an orange each day it will give you almost enough vitamin C to meet your daily need. A research study has found that having higher levels of vitamin C in the blood helps with improved focus, memory, attention, and decision making.
• Eggs – A good source of brain supporting nutrients such as vitamins B6, B12, choline, and folate.

Foods to Avoid

Several food groups are known to have a detrimental effect on cognitive health:

• Fried or fast food - Should be kept to less than once a week
• Red meat - Limit to less than four times a week
• Cheese - Limit to less than once a week
• Pastries and sweets - Limit to less than five times a week
• Butter - Limit to less than one tablespoon a day
• Refined grains – Best completely avoided
• Alcohol - Avoid excessive consumption
• Sugary drinks - Some research suggests that artificial sweeteners may adversely affect brain health
• Microwave popcorn - Contains traces of diacetyl, which can increase amyloid plaque in the brain
• Ultra-processed foods - May contain additional salt, sugars, and fats

How do Supplements Help Brain Function?

The most effective supplements for brain fog include Omega-3 fatty acids, Vitamin D, B-complex vitamins, L-theanine, and magnesium. These nutrients support cognitive function, reduce inflammation, and improve mental clarity when taken as part of a balanced health routine. It's important to note that while supplements can be incredibly beneficial, they work best as part of a holistic approach to health.

Whether you're dealing with occasional mental fatigue or persistent brain fog, the right combination of supplements can make a highly significant difference. Clinical trials have found that 84% of people with cognitive impairment, showed improved brain function after discovering specific vitamin deficiencies. This statistic from recent research, particularly appertaining to low B12 levels, highlights just how crucial proper supplementation can be for mental clarity.

Supplements work in various ways to improve brain function, helping you regain mental clarity and focus:

• By reducing inflammation supplements improve neural communication.
• Supporting neurotransmitter production can enhance mental clarity.
• Providing essential nutrients will optimise brain function.
• By improving circulation, oxygen to the brain is increased.

If you are interested in cognitive enhancement, understanding how the relevant supplements work is crucial. We explain this in more detail in our blog entitled: Natural Nootropics – What Are They?

Top Vitamins and Supplements for Brain Fog

Here are some of the most effective science-backed supplements for combating brain fog:

Omega-3 Fatty Acids

Research shows that supplementing with 1.16 grams of DHA per day for six months improved both episodic and working memory in adults with low omega-3 intake.

The main benefits of boosting omega-3 are:

• Reducing inflammation which affects brain function
• Supporting brain cell structure
• Improving memory and cognitive performance
• Enhancing mood and mental clarity

Learn more about the comprehensive benefits in our blog on omega-3 benefits.

Vitamin D

Science has confirmed that deficiencies in vitamin D can negatively impact cognitive function, contributing to brain fog symptoms.

Often called the 'sunshine vitamin,' vitamin D plays a crucial role in brain health and cognitive function in the following ways:

• Supports neurotransmitter production
• Reduces inflammation in the brain
• Improves mood and cognitive clarity
• Helps regulate sleep cycles

Vitamin B Complex

B vitamins are crucial for energy metabolism and cognitive function. The most important B vitamins for brain fog include:

• B6 – for neurotransmitter production. Found in poultry, fish, and potatoes
• B12 – for neural function. Found in meat, fish, and dairy
• B9 (folate) – for brain cell health. Found in leafy greens and legumes

L-Theanine

Studies show that L-theanine, a natural amino acid found in tea, can improve reaction time and working memory while reducing stress and enhancing relaxation. Among the benefits provided by L-theanine are:

• Supporting relaxation without drowsiness
• Improving focus and attention
• Enhancing mental alertness
• Reducing stress-related cognitive decline

Magnesium

Medical science has found that this essential mineral is crucial for:

• Neural function
• Energy production
• Stress reduction
• Sleep quality improvement

Important Note: While these supplements are effective individually, they often work best in combination. However, you may find that by starting with one supplement at a time you are better able to monitor your body’s response.

Choosing Quality Supplements For Brain Fog

When selecting brain fog supplements there are certain quality markers to look for:

• Bioavailable forms of nutrients
• Standardised herbal extracts
• Natural rather than synthetic ingredients whenever possible
• Appropriate dosage recommendations based on research

Always check safety precautions before taking a new supplement. Some may interact with certain medications or medical conditions and many are not suitable during pregnancy.

Our supplements to support brain health:

Brain Bundle

The brain bundle includes a trio of effective supplements to help you achieve sharp mental focus:

• Nootropic Complex – a unique blend of extracts to support every aspect of brain health.
• Vegan Omega 3 – a vegan source of omega 3 fatty acids: DHA, EPA, and DPA.
• Magnesium Bisglycinate – a highly bioavailable magnesium supplement with added glycine.

Vitamin D3

Our wholefood, high strength Vitamin D3 capsules provide 2500IU per capsule. Sourced from a natural plant base of algae they are suitable for vegans.

Super B Complex

Encompassing all the B vitamins needed to support cognitive function as well as many other areas of health, our food-state B complex also provides an array of other minerals.

Ginkgo Biloba

An adaptogenic herb, traditionally used for thousands of years for cognitive health benefits. Ginkgo has properties which support mood and brain function. It is an anti-inflammatory and an antioxidant but is also known to increase circulation and blood flow which includes bringing extra oxygen to the brain.

Agnus Castus

Agnus Castus may increase levels of neurotransmitters dopamine and melatonin, which work to improve mood and aid sleep.

You may wish to explore our full catalogue for high-quality supplements to support cognitive function.

In Conclusion

Brain fog can be effectively managed through carefully selected supplements, with research showing significant improvements in cognitive function when the right combinations are used properly.

In summary, the most effective brain fog supplements include:

• Omega-3 fatty acids for brain structure and function
• Vitamin D for cognitive support
• B Complex vitamins for energy and clarity
• L-theanine for focus and calm
• Magnesium for neural function

To maximise your success in fighting brain fog you may wish to start with one supplement at a time and monitor your body's response. It is most effective to maintain a consistent routine with taking your supplements rather than taking them in a haphazard fashion as and when you remember.

It’s important to combine supplements with healthy lifestyle choices and a wholefood diet.

Our Promise

When it comes to keeping you informed on health and nutrition, we’re here for you and aim to help where we can. If you would like to discuss any aspect of using natural supplements, or would find advice helpful, please feel free to contact us on 01297 553932