We all feel overwhelmed from time to time in this chaotic world of endless diversions and mounting anxieties.
Everyone has experienced those perplexing days when focusing on our work seems like an impossible task.
And let's not forget those moments when a series of errors plague our productivity and performance.
Brain fog can strike at any moment. But fear not, for we are here to shed light on a powerful antidote to brain fog—vitamins and nutrients. These super nutrients act as our very own bodyguards against mental slumps and foggy moments.
Ready to say goodbye to brain fog and embrace a future filled with mental clarity? Together, we'll discover the best supplements, vitamins, and nutrients to further support brain health on your journey to alleviate and boost cognitive health with our Smart Guide.
Ready? Let’s dive in.
What is brain fog?
Brain fog itself isn't defined as a medical condition. But, it's often a clue that something else might be going on in our bodies. It could be an underlying condition or even low levels of specific nutrients and vitamins that are throwing us off balance.
If you've been struggling to focus, finding it hard to remember things, or feeling mentally fatigued, fear not. We've got some valuable insights to share with you on how vitamins and supplements can help improve brain fog.
You see, brain fog isn't just one specific thing. It's more like a collection of sensations or symptoms that get in the way of our concentration, learning, and focus. Since brain fog isn't an official medical condition, its meaning can vary from person to person—so we all have our own unique experiences with this foggy phenomenon.
What causes brain fog?
Many things can contribute to brain fog and depressive symptoms, and one of these factors is nutrient deficiencies or inadequacies. Our bodies need the right fuel to function at their best, and when we're lacking in certain nutrients, our minds can feel the impact.
Brain fog often makes its unwelcome presence known to those with certain medical conditions. These conditions (1) can include fibromyalgia, Hashimoto's thyroiditis, chronic fatigue syndrome, depression, autism, celiac disease, and various neuropsychiatric disorders.
It’s important to stress that brain fog isn’t an individual health issue, but more the result of something else happening in your body. Some of the most common factors that contribute to brain fog include…
Severe nerves
Something that affects a staggering three out of four British adults—severe nerves—can have a significant impact on the structure of our brains when left unmanaged.
It affects our brain's hormone and neurotransmitter levels, which can lead to poor focus, higher levels of mental fatigue, and other symptoms of brain fog.
Hormonal changes
When it comes to cognition, our sex hormones play a significant role. In men, testosterone takes the spotlight, while in women, it's oestrogen—and these hormones have a direct impact on our cognitive abilities.
That's why older men, whose testosterone levels naturally decline, often find themselves battling brain fog.
Hormonal imbalances and changes can affect our brain health in many other ways too. It's not just about testosterone and oestrogen. Take an underactive thyroid, for example. When our thyroxine (T4) and triiodothyronine (T3) production drops, it can lead to forgetfulness and fuzzy thinking.
Nutrient deficiencies
Several nutrient deficiencies could contribute to the brain fog symptoms we all want to banish.
One of these important nutrients is vitamin D, which plays a vital role in various aspects of our well-being, including brain function.
If you have a vitamin D deficiency (3), there are steps you can take to correct those levels, like adding a vitamin D supplement into your routine, eating fortified foods that are enriched with vitamin D, and getting regular exposure to the sun.
Vitamin B12, in particular, plays a crucial role in optimising nerve function, memory, and quick thinking, as well as combating cognitive decline, poor memory, and muddled thinking.
It's not just vitamin B12 that deserves our attention. Other B vitamins join the party, playing equally important roles in reducing brain fog and supporting our cognitive functions.
Vitamins B1, B2, and B7 lend their support to learning, remembering, reasoning, problem-solving, concentrating, and decision-making, while vitamins B3 and B6 boast support for neurotransmitters and facilitate essential cellular communication. And let's not forget about vitamin B9, which comes to our aid by easing mental fatigue.
Diet
Whether it's caused by a vitamin deficiency or another health concern, there are certain foods we can introduce to our diet that may have a positive impact on our daily lives.
First up, there’s mighty omega-3 fatty acids. These powerhouses not only support the health of our brains but also our nervous system, specifically, two omega-3s called EPA and DHA have been shown to play a crucial role in maintaining brain health throughout our lives.
They hang out in our brain cell membranes, ensuring those cells stay healthy and communicate effectively. Without enough omega-3s in our diet, we could experience faster brain ageing and a smaller brain size overall.
Now, let's shine a spotlight on flavonoids (4), another key player in brain health. These incredible compounds, derived from plants, do wonders as antioxidants. They reduce damage-causing free radicals and ease inflammation, giving a soothing hug to protect brain cells and our brains.
Flavonoids can also have a protective effect on our brains by potentially blocking plaque buildup and enhancing blood flow.
Lack of sleep
Recent research from 2021 (5) reveals that poor sleep quality can significantly interfere with how well our brains function.
When we don't give ourselves enough time to rest, it can have a direct impact on our concentration and mental clarity. It's no wonder that we experience cloudy thoughts when we're sleep-deprived, but the solution lies within our grasp.
By prioritising our sleep, we can reclaim our focus and mental sharpness. And here's the goal we should aim for: Seven to nine hours of sleep per night.
What are some brain fog-related symptoms?
It may feel like focusing on tasks or ideas becomes a struggle, and sometimes recalling things or keeping up with a conversation feels like an uphill battle.
Let's uncover some of the most common symptoms that are often connected to brain fog…
Poor concentration
It's frustrating when you find it difficult to stay focused on a task or maintain your attention for long periods.
Feeling confused or disoriented
Sometimes, the fog can leave you feeling a little lost or unsure of what's happening around you.
Thinking more slowly
Your thought process might feel a bit sluggish, as if the gears in your mind are turning at a slower pace.
Fuzzy thoughts
It's like trying to see through a blurry lens, where your thoughts lack clarity and sharpness.
Poor memory
The fog can sometimes cloud your memory, causing you to forget things more easily than usual.
Lost words
Have you ever found yourself struggling to find the right words to express yourself? Brain fog can sometimes be the culprit.
Are there supplements for brain fog?
Of course! We are glad you asked. Whether your goal is to enhance memory or boost cognitive function, let's uncover some of the best vitamins and supplements to address brain fog.
Vitamin D
Studies have shown a correlation between optimal vitamin D levels and improved cognitive performance. Plus, research (6) has indicated that vitamin D deficiency may be involved in neurodevelopment, emphasising its significance during crucial stages of brain growth.
The brain itself contains vitamin D receptors, suggesting that this vitamin may have specific actions within the brain. While more research is needed to fully understand the mechanisms involved, there is accumulating evidence to support the potential benefits of vitamin D for brain health.
Also, vitamin D's role in regulating calcium levels is integral to the proper functioning of neurons and neurotransmitter action. Adequate calcium levels are essential for neurons to communicate effectively, supporting optimal brain function.
Omega-3 supplements
Omega-3 fatty acids, packed with oily fish such as salmon and mackerel, as well as nuts and seeds, play a vital role in maintaining optimal brain function. When your diet lacks these essential fatty acids, it can result in sluggish or impaired cellular communication within the brain.
Fortunately, if you don't consume sufficient amounts of foods rich in omega-3 fatty acids, taking omega-3 supplements can offer support and enhancement to the way your brain cells communicate, ultimately helping to tackle the symptoms of brain fog.
In addition to promoting better brain function, omega-3 supplements also have the potential to reduce feelings of anxiety. Anxiety can have detrimental effects on mood, concentration, and memory, often leading to brain fog in individuals who experience high anxiety levels.
Vitamin E
Vitamin E, particularly the DL-Alpha-Tocopheryl Acetate form, possesses antioxidant properties that can help combat the damaging effects of free radicals and reduce inflammation in the brain.
In addition to its potential benefits for brain and cognitive health itself, vitamin E is also known for its positive effects on the skin, offering a dual advantage when incorporated into your routine.
To ensure an adequate intake of vitamin E, you can include food sources such as plant oils, fatty fish, nuts, seeds and wheat germ in your diet.
Vitamin C
In addition to its well-known benefits for immune system function, eyesight, and bone health, vitamin C is also recognized for its potential to reduce brain fog. Found naturally in citrus fruits, berries, broccoli, Brussels sprouts, and peppers, vitamin C acts as an antioxidant and hormone regulator, contributing to its positive effects on brain function.
A recent study involving 80 adults revealed that individuals with sufficient levels of vitamin C performed better on tests assessing focus, memory, reaction time, and concentration compared to those with lower levels of vitamin C.
Magnesium
Magnesium can be found naturally in several food sources, including beans, seeds, passion fruit, dark chocolate, and spinach. But, low magnesium levels can increase susceptibility to stress, resulting in poor concentration, anxiety, and diminished memory capacity, among other effects.
Low magnesium levels are also linked to a decline in cognitive functions such as reasoning, decision-making, and learning, highlighting the far-reaching consequences of inadequate magnesium intake.
Clear your mind the Smart way
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Formulated by neuroscientists, use this advanced cognitive blend as recommended, letting the high-quality nootropics, added vitamins, and amino acids nourish your mind and boost your brainpower. Be Smart and give it a try.
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Sources
Smart Protein is committed to sourcing only the best and scientifically-backed research in our articles.
1. NCBI
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3617392/
2. The Journals of the Menopause Society
https://journals.lww.com/menopausejournal/Citation/2013/12000/Cognition_and_the_menopausal_transition___is.3.aspx
3. NCBI
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8032652/
4. Harvard Health Publishing
https://www.health.harvard.edu/mind-and-mood/the-thinking-on-flavonoids
5. NCBI
https://www.ncbi.nlm.nih.gov/books/NBK547676/
6. Cureus
https://www.cureus.com/articles/13567-the-role-of-vitamin-d-in-brain-health-a-mini-literature-review#!/
