Best Supplements For Brain Fog
Forgetting why you entered a room, struggling to recall a specific word, going blank in the middle of a task… sound familiar? That’s brain fog, the bewildering disconnect between intention and memory.
In the moment it can feel absurd, but it affects nearly everyone at some point. Here’s what you need to know about it and whether it’s something worth really worrying about.
- What is brain fog?
- Potential causes of brain fog
- How long does brain fog last?
- How can you fix brain fog?
- Why is cardio so good for the brain?
- Should I rest if I have brain fog?
- Why does my head feel fuzzy after exercise?
- What vitamins are good for brain fog and memory?
What is brain fog?
Interestingly, brain fog isn’t a single medical condition but instead a constellation of symptoms linked to cognitive impairment. These can include mental confusion, memory problems and a lack of concentration.
Potential causes of brain fog
Brain fog can be brought on by many different things. Let’s go through each of them.
Stress
Cortisol, the stress hormone, is essential for good health. However, chronically elevated levels are damaging for the nervous system and likely the number one cause of brain fog.
The prefrontal cortex — the brain’s control room, in charge of executive functions like memory, attention and complex thinking — is particularly sensitive to high levels of cortisol, severely disrupting its function.1
Lack of sleep
The precise purpose of sleep is still a hotly debated topic among neuroscientists, but we do know it’s critical for proper brain function.
During sleep, the glymphatic system — essentially the brain’s own waste-disposal system — is at its most active, flushing out waste products that build up while awake. When sleep is inadequate, this process can be hindered, leading to brain fog.
Diet & nutrition
Many nutritional deficiencies are strongly linked to brain fog because they affect brain function, energy levels and neurotransmitter production.
A lack of vitamins B12, B9 (folate) and D, omega-3 fatty acids DHA and EPA, and minerals such as iron, magnesium, zinc and choline can all contribute to brain fog.
B12 deficiency is particularly common in vegans and vegetarians, so this is something followers of those diets should be aware of.
Environmental exposure
Studies conducted in Barcelona have shown that traffic-related air pollution is associated with reduced attention spans in school.2 Mould, heavy metals and pesticides are other environmental factors that have also been linked to brain fog.
Hormonal changes
Oestrogen and progesterone not only regulate reproductive health but are essential for regulating brain function through enhancing the activity of serotonin and acetylcholine.
During menstrual cycles, pregnancy and menopause the natural levels of these hormones fluctuate wildly and can significantly affect cognition.
Medical conditions
Due to the brain’s involvement in basically all biological processes, just about every medical condition (but particularly those associated with fatigue, inflammation and disrupted glucose levels) can, and often does, cause brain fog.
Medication
Some medications may count brain fog among their side effects. If you experience brain fog soon after taking a new medication, speak to your doctor about a suitable alternative.
Alcohol and other substances also have a potent ability to disrupt cognitive function, both during and after consumption.
How long does brain fog last?
The duration of brain fog can vary depending on its underlying cause, age, overall health and other lifestyle factors. While most of the time it is temporary or short term, lasting minutes to hours, sometimes it can persist for weeks, months or even longer. If this is the case, speak to your GP.
How can you fix brain fog?
In my view, regular physical activity is the single best action to combat brain fog, helping to keep both the brain and body strong.
But which form of exercise is best? The simple answer to that is whatever exercise you enjoy and can perform consistently three to four times per week. Health is a long-term commitment, so it’s all about keeping it up.
Ideally, this would include a combination of strength training and cardio such as running, cycling, swimming or any other exercise that can be performed at moderate to high intensity (70%-85% maximum heart rate) for about 30-45 minutes.
Why is cardio so good for the brain?
Cardiovascular function
Aerobic exercise improves the efficiency of the cardiovascular system, including the heart, blood vessels and lungs, helping to ensure a steady flow of oxygen to the brain. This improved circulation can support optimal brain function and performance.
Brain-Derived Neurotrophic Factor (BDNF)
A 40-minute session of vigorous aerobic exercise has been shown to increase BDNF levels by 32% in healthy males.3 BDNF is an essential tropic hormone that supports the development, growth and repair of brain cells.
Inflammation
Chronic inflammation is a leading underlying cause of brain fog, as it can interfere with neural communication. During exercise, muscles release myokines, anti-inflammatory cytokines that counteract the harmful effects of pro-inflammatory cytokines that can wreak havoc on the nervous system.4
Aerobic exercise also promotes the breakdown of fat cells, key sources of inflammation.
Should I rest if I have brain fog?
This depends on the underlying cause and your general health. Rest can be helpful but light exercise might be even more so, especially if brain fog is partly caused by being too sedentary.
When you should rest
Rest is beneficial when brain fog is caused by factors that require your body and brain to recover.
This is when you should prioritise rest:
- Sleep deprivation: Prioritise a full night’s sleep if you’re sleep deprived.
- Recovering from illness: Reduce physical and mental exertion, stay hydrated and eat nutrient-rich foods.
- Mental overload: Take short breaks or practise mindfulness techniques to mentally reset.
Why does my head feel fuzzy after exercise?
Temporary physiological and nutrition level changes are common after exercise and can cause sluggishness.
Dehydration
By far the most common cause. During exercise you lose water and electrolytes through sweat. Electrolytes like sodium and potassium are crucial for proper nerve signalling, and an imbalance can cause dizziness. So stay hydrated by drinking plenty of water and consuming electrolytes before, during and after exercise.
Blood sugar fluctuation
Carbohydrates are the body and brain’s preferred source of energy during aerobic exercise. Hypoglycaemia can occur when blood sugar drops too low, leading to dizziness and brain fog. So be sure to consume more carbohydrates around your workout.
Post-exercise hypotension
Exercise causes blood vessels to dilate and redirects blood flow away from the brain and to the muscles. When this happens suddenly, it can cause light-headedness. A solution is to lower the intensity of your workout and end with a gradual cool-down rather than an abrupt stop.
What vitamins are good for brain fog and memory?
Vitamin B12
A 2020 study of 202 participants with vitamin B12 deficiency found that supplementation improved cognitive function in 78% of cases.5 This may be because B12 supports the formation of myelin, the protective sheath that allows electrical and chemical communication between neurons.
Sources: Meat, fish, dairy, eggs.
Vitamin D
Vitamin D regulates calcium in the brain, supports neuron growth and reduces inflammation. It also acts as a neurosteroid, influencing cognition.
Sources: Sunlight, fatty fish (eg salmon, mackerel), egg yolks.
Vitamin B9 (Folate)
Folate works with B12 to lower homocysteine levels, which when elevated are linked to brain fog.
Sources: Leafy greens (eg spinach, kale), beans, lentils.
Choline
Choline is a precursor to acetylcholine, a neurotransmitter crucial for memory and attention. Cognitive decline is often associated with low acetylcholine levels.
Sources: Egg (particularly yolks), liver, soybeans, peanuts.
Multivitamins
A high-quality multivitamin containing B vitamins, vitamin D and vitamin C is a useful complement to a balanced diet, boosting intake of any nutrients you may be missing out on.
Take home message
Brain fog clouds your memory, focus and thinking, and is often exacerbated by things like stress, poor sleep, hormonal changes, diet and other underlying health issues.
While it’s frustrating, it’s incredibly common and simple solutions can go a long way. The “trick” is prioritising sleep, exercising regularly, eating a balanced diet, staying hydrated and minimising stress.
With consistent effort, most people can regain mental clarity and focus. But if brain fog persists despite these changes, it’s best to seek professional medical advice.
