Though it is not a medical disorder, brain fog is a collection of symptoms including memory problems, poor attention, tiredness, and scattered ideas. Low nutritional levels might be the source; so, using supplements could help.
Those with some medical illnesses, including lengthy COVID, fibromyalgia, Hashimoto’s thyroiditis, chronic fatigue syndrome, depression, autistic spectrum disorder, coeliac disease, and neuropsychiatric disorders, are particularly affected.
Many things, including nutrient shortages or inadequacies, might aggravate brain fog symptoms. Those with medical disorders typically linked with brain fog have more of these.
Six evidence-based supplements that could ease brain fog are discussed in this page.
1. D Vitamin D
Essential for immune system operation, cognitive function, and more, vitamin D is a fat-soluble essential.
Low or inadequate vitamin D levels might affect cognitive function and aggravate brain fog symptoms.
Those with depression or depressed symptoms can have brain fog symptoms like memory issues and impaired attention.
Depression sufferers are also more prone to have deficits in a number of nutrients, including vitamin D.
A lack of vitamin D raises one’s risk of depression. Studies indicate that vitamin D pills can assist raise vitamin D levels and can aid with brain fog among other depressed symptoms.
Additional research According to trusted sources, in some individuals vitamin D supplements may help with general mental health including mood, negative thoughts, symptoms of anxiety and melancholy.
This implies that, at least to some degree, adding vitamin D might help with brain fog.
In a short research of 42 postmenopausal women deficient in vitamin D, those who supplemented with 2,000 IU daily for one year showed higher performance on memory and learning tests than those taking 600-IU or 4,000-IU dosages.
More study is still required, though.
2. Omega-3s
Omega-3 fatty acids have very amazing health benefits. Concentrated omega-3 supplements may help with some symptoms of brain fog, including memory and focus problems, and enhance brain function overall.
Studies indicate that adding omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) could help brain function including mood, memory, and attention.
Supplementing 1.16 grammes of DHA daily for 6 months improved episodic and working memory compared with a placebo, according a studyTrusted Source comprising 176 people with poor omega-3 consumption.
In those suffering loneliness over a 4-month period, therapy with 1.25 grammes or 2.5 grammes of omega-3 fatty acids daily reportedly slowed memory deterioration.
Omega-3 supplements might also assist to lower brain fog symptoms by improving mood and lowering depression symptoms.
According to one analysis of 26 research, treating depressed symptoms may benefit from omega-3 supplements with EPA concentrations at least 60% taken at least 1 gramme daily.
More importantly, omega-3 pills might help reduce anxiety. Anxiety may impair mood, focus, and memory, hence those who suffer from it may describe brain fog.
3. Magnesium
Concentrated in foods like beans, seeds, and spinach, magnesium is a mineral absolutely vital. Many basic bodily processes like enzyme reactions, energy generation, neurone activity, and blood pressure control depend on it.
Many individuals lack sufficient magnesium in their diet, which might compromise brain function and cause brain fog symptoms like trouble focussing.
Those who are anxious often have low magnesium levels, and they can even make one more vulnerable to stress.
Stress can produce symptoms of anxiety, poor focus, and memory loss.
Maintaining ideal magnesium levels with supplements may therefore assist lower sensitivity to stress and thereby relieve symptoms of brain fog and cognitive impairment connected to stress.
Furthermore, several studies have connected low magnesium levels with both increased risk of cognitive impairment and decreased cognitive ability and reaction times.
Higher magnesium levels were linked to improved cognitive performance on tests of attention and memory as well as decreased risk of cognitive impairment development than lower magnesium levels in 2,466 persons aged 60 and above.
According to some studies, magnesium supplements could also help cure feelings of anxiety and depression, therefore helping to alleviate brain fog connected to these prevalent mental health disorders.
4. Vitamin C
Although vitamin C is well-known for its support of immune system health, this mineral also supports many other vital bodily processes including brain function.
Those with sufficient blood levels of vitamin C did noticeably better in tests measuring memory, attention, response speed, and focus than those with low vitamin C levels, according to a research including 80 healthy people.
Low vitamin C levels might also influence mood; vitamin C insufficiency has been related to depression and cognitive decline.
Higher vitamin C levels were linked, according a study included 139 young men, to better mood and reduced rates of despair and uncertainty.
Moreover, a 2021 research According to Trusted Source, vitamin C supplements might help those with subclinical depression feel better, so improving cognitive function and so lowering depression-related brain fog.
5. B complex
Low or inadequate amounts of several B vitamins have been linked in studies to brain fog symptoms like memory issues, difficulties focussing, and more.
For those lacking in B vitamins, pills could help ease symptoms.
For instance, B12 supplements enhanced cognition in 84% of participants and scores on memory and attention tests in 78% of participants according to a research on 202 persons with cognitive impairment and low or insufficient B12 levels.
Including 39,000 persons, a research Low vitamin B12 levels were linked, according Trusted Source, to impaired memory and concentration.
Low or insufficient levels of other B vitamins, including vitamin B6 and folate, may potentially aggravate brain fog symptoms including problems with memory and attention.
This is why a good grade B complex vitamin could help lower the likelihood of these brain fog symptoms.
6. L-theanine
Found concentrated in green tea and other plants, l-theanine is a chemical.
An L-theanine supplement could aid boost memory, response time, and mental alertness, according some research.
On cognitive tests, a single dosage of 100.6 mg of L-theanine enhanced response time and working memory according to a research with 69 people aged 50–69.
L-theanine supplements might also help to improve tranquilly and relaxation and help to lower anxiety.
More importantly, a small trial revealed that compared to a placebo, 200 mg of L-theanine daily helped lower stress-related symptoms and enhance sleep and several facets of cognitive function.
Reducing stress, enhancing the quality of sleep, and promoting cognitive health could all help clear brain fog.
