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BY Dr Truc |
March 6, 2023

Vitamins for Brain Fog: Boosting Mental Clarity

brain fog - woman experiencing brain fog
Do you ever feel like you have difficulty concentrating and remembering things? Some days your mind feels more precise and on point compared to other days. Maybe you have been feeling off your game and can’t seem to get back on track. Sound familiar?

You may be dealing with brain fog.

While it’s not a medical diagnosis, brain fog is an actual condition that can affect your quality of life. The good news is that there are specific things you can do to clear the cobwebs and get your brain working like it used to.

What is brain fog?

Brain fog is a term for specific symptoms affecting your thinking ability. An experience of feeling disoriented or confused, or you might have difficulty concentrating or expressing your thoughts in words. People use this term to communicate how they feel when their thoughts are hazy, sluggish, and unfocused.

Brain fog is a common phenomenon that affects many individuals, causing a decline in their mental clarity and focus. But what causes this feeling of mental haze and confusion? In the next section, we will delve deeper into the various causes of brain fog, exploring the factors contributing to this condition and how we can prevent it.

brain fog - frustrated man experiencing brain fog with his head down on a desk

Causes of Brain Fog

Sleep Deprivation

Lack of sleep can interfere with communication between brain cells, causing a brief loss of cognitive function and impairing memory and vision.

Depression

Some people have a difficult time remembering things or thinking through problems. The fog may be due to the loss of energy and motivation associated with depression or depression itself.

Brain Fog Anxiety

There is a link between anxiety and brain fog since symptoms of one can trigger those of the other. The result is a worsening of both conditions leading to an endless cycle.

A 2019 study showed anxiety could disrupt cognitive processes, such as thinking, problem-solving, and decision-making, intensifying brain fog. Processing anxious thoughts take up much brain power, so other functions are neglected.

Chronic Stress

According to a study done in 2017, chronic stress can weaken the immune system, raise blood pressure, and lead to depression. It could also result in mental fatigue, and thinking, reasoning, and focusing become more complex when your brain is exhausted.

Hormonal Changes

A 2018 study found that hormonal changes can also make you experience brain fog. Pregnancy increases levels of progesterone and estrogen, and this change can affect memory and cognitive function.

Menopause can also lead to forgetfulness, poor concentration, and clouded thinking due to a drop in estrogen levels.

Diet

Brain fog can also be affected by diet. It is believed that vitamin B12 contributes to healthy brain function, while a vitamin B12 deficiency may lead to brain fog.

Researchers have found that undereating (not eating enough) and eating unhealthy foods lead to symptoms like brain fog, negatively affecting cognitive performance.

Cutting out processed foods and replacing them with more organic, whole foods will help bring back cognitive function. When the microbiome is weakened, it can feel like you’re in a never-ending spiral of brain fog.

Dehydration

Chronic dehydration leads to a reduction in the size and mass of brain cells, a condition that is prevalent among the elderly who have experienced long-term dehydration. Dehydration can cause headaches and fatigue and lead to a lack of clarity or brain fog.

Gluten Sensitivity

The protein known as gluten is a natural component of grains like wheat, rye, and barley. Because of this, the flour helps baked goods stay their shape and preserve their consistency. Gluten is routinely added to processed foods to improve their flavor and texture.

For individuals with gluten-related disorders, gluten can trigger inflammation that can affect various parts of the body, including the brain, leading to psychiatric or behavioral issues, mood disorders, or a feeling of a mental haze or cognitive and memory difficulties.

Many people with celiac disease and gluten-related illnesses experience gluten-induced neurocognitive impairment, also known as celiac fog, as a symptom. In our food system, gluten may be a silent villain that causes various unfavorable side effects.

Certain Medications

One potential adverse effect of certain medicines is brain fog. Your symptoms can improve if you decrease your dosage, shift to a different medication or cut out the medication completely.

After cancer treatments, brain fog can also occur. The condition is known as chemo brain.

Medical Conditions

Inflammatory conditions, fatigue, and changes in blood glucose levels can also contribute to mental fatigue.

Those who have fibromyalgia may also experience fogginess daily.

Other conditions associated with brain fog are anemia, diabetes, migraine, hypothyroidism, dehydration, Alzheimer’s disease, autoimmune diseases (such as lupus, arthritis, and multiple sclerosis), Sjögren syndrome, and viral infections like COVID-19.

Toxins and pollutants

Exposure to toxins and pollutants in the environment can lead to brain fog.

Aging

The aging process can lead to decreased cognitive function and brain fog.

Technology Overload

Technology overload can cause brain fog in several ways:

Information Overload: With the vast amount of information readily available online, it can be challenging to process and retain it all, leading to brain fog.

Distracted Attention: Constantly switching between tasks, such as responding to emails, texting, and browsing the web, can result in an overstimulated brain, leading to brain fog.

Lack of Sleep: Spending extended periods on technology devices before bedtime can disrupt sleep patterns and lead to sleep deprivation, causing brain fog.

Decreased Physical Activity: Spending extended amounts of time on technology devices can lead to a sedentary lifestyle and reduced physical activity, contributing to brain fog.

Increased Stress: Technology overload can increase stress levels, leading to hormonal imbalances and affect cognitive function, resulting in brain fog.

brain fog - woman experiencing brain fog

Symptoms of Brain Fog

  • Chronic fatigue | Low energy
  • Feeling confused or spacey
  • Being easily distracted
  • Needs more time to undertake simple tasks and think more slowly than usual
  • Forgetfulness, including losing track of daily responsibilities or thoughts
  • Trouble finding the right words
  • Having issues structuring your thoughts or actions
  • Low motivation
Consider taking vitamins and supplements for brain fog to compensate for any nutritional gaps you may be experiencing. That’s if your diet isn’t giving your brain the nutritional support it needs for optimum functionality.

What are the best vitamins for brain fog?

Vitamin B Complex

Researchers have found that low levels of specific B vitamins can contribute to certain brain fog symptoms, such as poor memory, focus, and concentration.

It is essential to obtain sufficient B vitamins 1, 2, 3, 6, 9, and 12 for a healthy brain. By boosting the production of neurotransmitters, which deliver messages between neurons in the brain and body, they could help prevent dementia.

Vitamin C

It is well-known that vitamin C plays a vital role in immune health but also benefits other functions in the human body, including the brain.

Too little vitamin C in your diet may also impact your mood and has been linked to cognitive decline and symptoms of depression.

Vitamin D

Brain fog symptoms, such as difficulty concentrating and memory loss, are common among people suffering from depression. Research has shown that vitamin D pills can enhance vitamin D levels and alleviate these symptoms.

Mood balance and emotional health are also supported by vitamin D.

Vitamin E

Vitamin E is a crucial antioxidant that primarily safeguards cells from harm caused by oxidative stress brought about by free radicals.

Since oxidative stress worsens with age and promotes neurodegeneration, the brain is at risk. Due to its antioxidant properties, clinical trials have demonstrated its ability to prevent or delay Alzheimer’s in seniors and people affected by the illness.

brain fog - omega 3 and vitamin e

Best Vitamins for Brain Health

The following supplements help combat brain fog.

Omega 3

The omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have enhanced brain health, including memory, attention, and mood.

Supplementing with 1.16 grams of DHA daily for six months improved episodic and working memory in adults with low omega-3 intake. These beneficial fats safeguard the integrity of your brain cells and their ability to communicate with one another. A breakdown in cellular communication may aggravate your foggy thinking.

L-theanine

By raising levels of serotonin, dopamine, and GABA, L-theanine promotes relaxation and aids in sleep. It is used to lessen anxiety and is referred to as an anxiolytic. These soothing brain chemicals assist in stabilizing mood, inducing calmness, and enhancing focus and memory.

In an in-depth study, one dose of 100.6 mg of L-theanine administered to 69 participants in the 50–69 age range enhanced cognitive abilities like working memory and reaction time.

Magnesium

Most people do not consume enough magnesium in their diet, leading to specific symptoms of brain fog, such as difficulty concentrating and impaired brain function.

Supplementing with magnesium may reduce susceptibility to stress and improve cognitive impairment and brain fog caused by stress.

Soy Lecithin

Soy Lecithin contains phosphatidylcholine. Research has revealed that it promotes brain function, lessens the likelihood of dementia, and enhances memory and learning skills.

Ginseng Extract

By regulating the immune system, Ginseng extract works to control stress. In addition to boosting mental performance, such as memory and mood, it also reduces inflammation.

The gut and the brain are interconnected in many ways, so gut imbalances may cause brain fog. Inflammation in the brain can result in intestinal inflammation and a leaky gut. Imbalances in the gut flora can also negatively affect brain function.

Here are some supplements we recommend:

Omni-Biotic Stress is a probiotic supplement specifically developed to support the gut-brain axis and promote the body’s resilience during stress.

Zenbiome – Cope is designed to help clients handle occasional stressors better. ZenBiome Cope pairs the well-researched psychobiotic 1714 with other vital nutrients like B vitamins and herbal extracts to provide targeted support for coping with day-to-day stressors, mood changes, low energy, feelings of occasional fatigue, and sleeplessness.

*Please check with your healthcare provider before taking these.

Brain Fog Test

Do you want to know if you are suffering from brain fog? Check out this test to find out.

brain fog - woman who is happy working diligently

The Power of Vitamins in Relieving Brain Fog

As we age, our brains change, and so does our mental function. One of the most feared consequences of aging is cognitive decline. Keeping your brain healthy includes reducing smartphone, tablet, and computer use, getting enough sleep, eating healthy food, and taking supplements. Doing so can improve memory, reduce stress, and maintain emotional stability.

Vitamins are crucial to our diet and help maintain our bodies’ condition. However, many people must realize that these can also help improve brain function and mental clarity. Feeling forgetful, needing help focusing, or feeling like your brain is foggy? You’re not alone. Some good news: vitamins for brain fog can help with cognitive function, memory, and overall brain health.

Incorporating vitamins into one’s diet can play a significant role in combating brain fog. However, it is always advisable to consult a healthcare professional before making any substantial changes to your diet and to ensure that you take the right vitamins in the correct doses.