You know those days when you are prepared to start immediately and finish everything on your to-do list, only to be stopped in your ways when your brain won't cooperate? Say hello to brain fog!
Memory issues, lack of focus, weariness, and muddled thinking are just a few of the symptoms referred to as "brain fog," which is not an actual medical illness. However, taking supplements may be helpful because low nutrient levels can be the cause.
Certain natural supplements could boost brain clarity and help you focus better. Adaptogens and nootropics are the two groups of best supplements for brain fog, which offer various kinds of support for the brain. Then there are vitamins, minerals, and healthy fats that boost brain power.
You can take measures to handle stress effectively, get enough sleep, and concentrate on wellness practices that calm and focus your mind. But a proactive approach for enhancing concentration and getting rid of annoying brain fog is to take supplements to boost brain health.
Let’s look at what they are.
What Causes Brain Fog?
The brain is the body's most mysterious organ. A person can experience clarity, creativity, and focus in one moment, and then a hazy feeling sets in the next. The brain seems to be turned off for brief periods throughout the day. Brain fog can cause problems when this feeling interferes with relationships and work.
Brain fog affects people with various medical conditions, such as Hashimoto's thyroiditis, fibromyalgia, chronic fatigue syndrome, autism spectrum disorder, depression, neuropsychiatric disorders, and celiac disease. Moreover, studies reveal that 7% of individuals with long COVID syndrome report having brain fog as a symptom.
Various things, including nutritional deficiencies, can cause the symptoms. However, with the help of some supplements to help brain fog, increasing concentration and eliminating brain fog may be possible.
6 Natural Supplements For Brain Fog
Make these evidence-backed supplements a part of your daily routine and say goodbye to brain fog.
1. Load Up On L-Theanine
High levels of the amino acid L-theanine can be found in green tea and other plants. According to some research, taking an L-theanine supplement may assist in increasing mental clarity, quickness of thought, and memory.
Supplemental L-theanine may help ease stress and promote tranquility and relaxation. Also, compared to a placebo, a small study(1) indicated that 200 mg of L-theanine per day could decrease the symptoms of stress and improve sleep and some aspects of cognitive function. Eliminating stress, enhancing sleep, and promoting mental wellness may all help clear the mind.
2. Focus On Mushrooms
Functional mushroom supplements to help with brain fog can be categorized into nootropics and adaptogens. Nootropics are supplements that support cognition and healthy brain function by promoting learning and memory. An adaptogen helps the body's natural mechanisms reestablish balance.
When incorporated into your routine, the nutritional and antioxidant properties of the bioactive substances included in these natural supplements can boost brain health and mood. For example, Reishi, a functional mushroom, is one natural substance that is both an adaptogen and a nootropic.
Reishi has been utilized for countless years in the traditional medical practices of numerous Asian nations. It is currently widely produced and accessible worldwide. Reishi helps the body and mind cope with stress, in addition to enhancing gut health and immune system function.
Lion's mane also contains various compounds that promote clarity and focus. The mushroom contains erinacines from the mycelium and hericenones from the fruit body. These two chemical groups have been shown in studies to pass the blood-brain barrier and induce the synthesis of nerve growth factor (NGF). Supplements containing Lion's mane powder are among the top food-based nootropics for promoting brain health.
3. Perk Up With Omega 3
Omega-3 fatty acids are renowned for having remarkable health benefits and are one of the best brain fog supplements. Concentrated omega-3 supplements may alleviate signs of brain fog, such as problems paying attention and remembering things.
The omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) have been shown in studies to enhance brain health, including memory, attention, and mood.
Compared to a placebo, supplementing with 1.16 grams of DHA(2) daily for six months improved episodic and working memory in 176 individuals with low omega-3 intake. With improved mood and reduced depressive symptoms, omega-3 supplements(3) may also aid with brain fog symptoms. Taking omega-3 supplements with EPA concentrations of at least 60% at a dosage of at least 1 gram per day, according to one assessment of 26 research, may help relieve depressive symptoms.
Omega-3 supplements may also help reduce feelings of anxiety. However, due to the adverse effects of anxiety on mood, focus, and memory, people who feel anxiety may also have symptoms of brain fog(4).
4. Get That Vitamin D
Vitamin D is a fat-soluble vitamin essential for several processes, including the immune system and brain functioning. Therefore, low or inadequate vitamin D levels may hurt cognitive health and contribute to brain fog symptoms.
Brain fog symptoms like poor attention and memory problems are frequently experienced by people who are depressed or experiencing depressive symptoms. Moreover, vitamin D deficiency, among other nutrient inadequacies, is more prevalent in those with depression.
According to studies(5), certain people's overall mental health, including mood, negative thoughts, and signs of anxiety and depression, may be improved by vitamin D intake. This shows that taking vitamin D supplements could, at least in part, help with brain fog.
5. More Magnesium, Please
Magnesium is a vital element involved in countless bodily functions. This trace element primarily aids in the growth of bones and muscles. Magnesium, however, also supports healthy brain function.
Stressed people frequently have low magnesium levels(6), making them more susceptible to stress. Memory loss, poor concentration, and anxiety symptoms can all be brought on by stress.
As a result, supplementing with magnesium to maintain normal levels may help lower sensitivity to stress and relieve symptoms of brain fog and cognitive impairment brought on by stress.
6. Bust Brain Fog With Vitamin B Complex
Research has shown that low or insufficient levels of certain B vitamins can cause brain fog symptoms like memory and attention issues. Supplements may help alleviate these symptoms in those with low levels of B vitamins.
One study, for instance, reported that supplementing with B12 improved cognition(7) in 84% of participants and memory and attention scores in 78% of participants with cognitive impairment and low or insufficient B12 levels.
A recent study including 39,000 adults found that concentration and memory problems were linked to low vitamin B12(8) levels. Low or insufficient levels of other B vitamins, like vitamin B6 and folate, can also contribute to brain fog symptoms, such as problems with concentration and memory.
FAQs About Supplements For Brain Fog
What Is The Best Mushroom Supplement For Brain Function?
Lion’s mane mushroom, rightly nicknamed “nature’s brain juice,” is the best supplement for brain fog. It helps improve focus, memory, and clarity, giving your brain the proper nutrition it deserves.
What Are The Best Natural Supplements For Focus?
Fish oils, Reishi, Lion's mane, Vitamin D, B, and L-theanine, are some of the best supplements for focus. These have been well-researched and have beneficial effects on brain function.
Key Takeaways
Try these best supplements for brain fog, along with a healthy lifestyle and adequate sleep. Then watch yourself efficiently perform tasks and engage in meaningful conversations without that distracting, hazy feeling in your head.
References
- Effects of Chronic L-theanine on Stress-related Symptoms and Cognitive Function in a Non-clinical Population: A Randomized Controlled Trial (P06-106-19), (1)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6576271/
- DHA supplementation improved both memory and reaction time in healthy young adults: a randomized controlled trial, (2)https://pubmed.ncbi.nlm.nih.gov/23515006/
- Efficacy of omega-3 PUFAs in depression: A meta-analysis, (3)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683166/
- Food for Mood: Relevance of Nutritional Omega-3 Fatty Acids for Depression and Anxiety, (4)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6087749/
- Vitamin D Supplementation Improves Mood in Women with Type 2 Diabetes, (5)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5610883/
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Magnesium Status and Stress: The Vicious Circle Concept Revisited,
(6)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761127/ - Low Vitamin B12 Levels: An Underestimated Cause Of Minimal Cognitive Impairment And Dementia, (7)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7077099/
- Vitamin B12 and Folate Status in Cognitively Healthy Older Adults and Associations with Cognitive Performance, (8)https://pubmed.ncbi.nlm.nih.gov/33575718/
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