Brain fog, also known as mental fog, is a non-medical condition used to describe a group of cognitive symptoms like poor concentration, memory lapses, mental fatigue, slow thinking and poor mental clarity. It generally affects people with certain medical conditions, including COVID, fibromyalgia, autism spectrum disorder and celiac disease.
Several factors, including nutrient deficiencies, stress, insomnia, hormonal fluctuations, inflammation and prolonged screen time. While lifestyle factors such as dietary habits and physical activity remain foundational. Dietary supplements can promote brain function and help relieve symptoms of brain fog when used appropriately.
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Read this article to know more about supplements that may help fight brain fog, how they work, the benefits and side effects.
How Supplements Help with Brain Fog?
Supplements are effective in easing the effects of brain fog through various mechanisms, including:
Improving neurotransmitter production and signalling in brain cells.
Enhancing cerebral blood flow and proper oxygen delivery to the brain cells.
Easing inflammation and oxidative stress.
Supporting mitochondrial energy production and correcting nutrient deficiencies.
Remember that supplements are adjuncts, not replacements, for appropriate nutrition, sleep, hydration, and medical care.
Best Supplements For Brain Fog
Omega-3 Fatty Acids (Fish Oil)
Omega-3 fatty acids, particularly DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), are essential structural components of brain cell membranes. DHA supports neuronal communication and synaptic plasticity, while EPA has anti-inflammatory properties that may protect cognitive function.
Omega fatty acid supplementation is beneficial in improving memory and focus, decreasing mental fatigue, promoting cognitive clarity, easing inflammation associated with brain fog and supports long term brain health.
Side Effects
It renders a dishy aftertaste, which most people may not like.
In fee it may cause mild gastrointestinal discomfort.
Increased bleeding risk at very high doses, hence those who are on blood-thinning medications should be very cautious.
Magnesium
Magnesium holds an important role in neurotransmitter regulation, nerve signalling, and energy metabolism. Magnesium L-threonate type is potent in crossing the blood-brain barrier effectively, making it particularly useful for cognitive health and functioning.
Magnesium supplement promotes learning and memory. Decreases stress-induced cognitive impairment, improves nerve function, relaxes the mind and promotes sleep quality, indirectly easing brain fog.
Side Effects
Diarrhea or stomach upset.
Drowsiness at higher doses, this supplement is not recommended in patients with chronic kidney conditions without proper medical guidance.
B-Complex Vitamins
B complex vitamins play a vital role in energy production, neurotransmitter synthesis, and myelin formation, the protective sheath around nerves. Deficiencies, especially of vitamin B12, are strongly associated with brain fog and cognitive decline.
Supplementation with B complex vitamins optimises mental alertness and memory power and reduces homocysteine levels associated with cognitive impairment. It is specifically beneficial for vegetarians, older adults, and people with absorption issues
Side Effects
Generally safe at recommended doses; however, high doses of B6 over long periods may cause nerve irritation, mild nausea or headaches in sensitive individuals.
Ginkgo Biloba
Ginkgo biloba is a powerful herbal supplement known for improving cerebral blood flow, thereby enhancing oxygen and nutrient delivery to the brain. Moreover, potent antioxidant qualities safeguard neurons from oxidative stress.
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Ginkgo supplements enhance attention span and speed processing, improve memory power and mental clarity and lowers risk of age-related cognitive dysfunction.
Side Effects
Headache and dizziness in a few cases.
Increased bleeding risk, especially with anticoagulants and is not recommended before surgery.
L-Theanine
L-theanine is an amino acid naturally found in green tea. It promotes alpha brain wave activity, associated with a calm state of mind and keen focus. When combined with caffeine, it enhances alertness without causing jitteriness.
L-Theanine in recommended dosage promotes sustained attention span and focus. Eases anxiety associated with brain fog and improves mental clarity.
Side Effects
Generally, very well tolerated in most healthy adults; however, it may cause mild drowsiness at higher doses and low blood pressure.
Important Considerations Before Using Supplements
Supplements work best when customised to the root cause of brain fog.
Over-supplementation can be harmful to health.
Individuals with chronic illness, pregnancy, or those on medications should consult a healthcare provider.
Before starting any supplements, consider getting a blood test to identify any specific nutrient deficiencies.
Conclusion
Brain fog is associated with cognitive symptoms like memory issues and poor concentration. A few studies have revealed that certain supplements may be valuable for those experiencing brain fog symptoms. Additionally, nutrient deficiencies may cause brain fog; supplementing with these potent nutrients may be beneficial. Remember that any supplementation should be used wisely and in conjunction with a good lifestyle. When chosen rightly under proper medical advice, supplements can be an effective part of combating brain fog.
References:
Improving Cognitive Function with Nutritional Supplements in Aging: A Comprehensive Narrative Review of Clinical Studies Investigating the Effects of Vitamins, Minerals, Antioxidants, and Other Dietary Supplements
Mónika Fekete 1,†, Andrea Lehoczki 2,†, Stefano Tarantini 1,3,4,5,†, Vince Fazekas-Pongor 1, Tamás Csípő 1, Zoltán Csizmadia 6, János Tamás Varga 7,*
https://pmc.ncbi.nlm.nih.gov/articles/PMC10746024/
https://www.jpain.org/article/S1526-5900(17)31048-9/fulltext
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