Brain fog refers to a general term which is used to explain that feeling of being fuzzy-brained, confused, or unfocused. Stress, lack of sleep, nutrient-poor diets, or some other health issues may cause it. While diet improvement, exercise, and sleep are all very useful for beating brain fog, there are certain supplements that will enhance cognition and decrease the symptoms.
Below, we have highlighted the top 6 supplements that science has proved can help one defeat brain fog.
- Omega-3 Fatty Acids
Omega-3 fatty acids, especially EPA and DHA, represent essential fats in high quantities in fish oil. Such fats are crucial for proper brain health, as they support cell membrane integrity and promote communications between neurons. Studies conclude that supplementation with omega-3 can enhance cognitive abilities, attention, and even mood.
A review pointed out that low levels of omega-3s are associated with an increased risk of depression and cognitive decline. Maintaining regular intake may reduce the risk and improve general brain function, which could be beneficial in reducing the symptoms of brain fog. Dosage varies but typically falls between 1,000 to 2,000 mg per day of combined EPA and DHA.
- Vitamin-D
Vitamin D is known as the sunshine vitamin because it gets manufactured in the body using ultraviolet rays from the sun. It has been essential to many functions in the human body, including immune functions and mood regulation. There are evidences that vitamin D deficiency is linked to reduced cognition and depression. Vitamin D supplement may improve mood as well as cognitive performance if at low baseline levels.
Research demonstrated that postmenopausal women who received 2,000 IU of vitamin D per day experienced significantly enhanced learning and memory testing in comparison to those receiving a smaller dose, which contributed to reduction in brain fog feelings. The general recommendation is a minimum of 2,000 IU per day; however, the amount an individual needs may depend on current levels.
- B-Vitamins
B vitamins such as B12, B6, and folate (B9) are necessary for a healthy brain. They support neurotransmitter production and energy within brain cells. B vitamin deficiencies are associated with brain fog and cognitive decline. For example, vitamin B12 helps in nerve functioning. The inability to function will be in the form of forgetfulness and feeling lethargic.
Supplementation with B vitamins has been found to improve cognitive function and alleviate symptoms of diseases in several studies. A B-complex supplement supplying adequate amounts of each B vitamin is suggested; the specific dosages may depend on individual dietary intake.
- Lion’s Mane Mushroom
Lion’s Mane is a medicinal mushroom that has neuroprotective properties. It contains compounds that promote nerve growth factor (NGF) synthesis, which supports neuron growth and maintenance. Research has shown that Lion’s Mane may improve cognitive function and memory while reducing symptoms associated with anxiety and depression.
Some studies have shown that if supplemented regularly, it might help improve mental clarity and focus, thus helping alleviate brain fog. The average dosage for Lion’s Mane extract is about 750 mg a day.
- Coenzyme Q10 (CoQ10)
CoQ10 is a potent antioxidant located in every cell of the body, especially in the mitochondria where the energy production takes place. It helps in protecting cells from oxidative stress. CoQ10 supplementation has been related to improvements in symptoms of fatigue and cognitive dysfunction.
This has a case study involving people with depression: CoQ10 significantly improves symptoms of brain fog compared to the placebo when it has been taken for over one month. Typical doses lie within 400 to 800 milligrams per day, depending upon individual health needs.
- Ginkgo Biloba
Ginkgo Biloba is an herbal supplement that is extracted from the leaves of the Ginkgo tree. It has been used for thousands of years in traditional medicine for the potential cognitive benefits. It is believed to improve the blood circulation to the brain, enhancing memory and cognitive speed.
There is mixed evidence from studies, but some evidence suggests it might be useful in the management of symptoms of age-related cognitive decline and might reduce brain fog. Typical dosages are around 240 mg a day, given in two or three divided doses.
Conclusion
While supplements may help support relief of brain fog, they should never be a substitute for a healthy diet and good lifestyle practices. Prior to taking any new supplement, consult your healthcare provider, especially if you have other health issues or take other medications.
By introducing these supplements—omega-3 fatty acids, vitamin D, B vitamins, Lion’s Mane mushroom, CoQ10, and Ginkgo Biloba—could work a big difference to overcome this type of cognitive malfunction, also called brain fog. If they are brought under proper nutrition and an optimum health of brain functions, their cognitive skills might be helped along and possibly resolved gradually.
