The surprising ways in which food and vitamins interact increase your quality of life. You can use them to your advantage in the fight against brain fog. People who suffer from brain fog believe that it causes their minds to appear cloudy or murky. Mental fog can make it difficult to concentrate and multitask, which can have a detrimental impact on many aspects of your life.
Brain fog may also be linked to major memory issues, particularly in the elderly. When you know which foods and other things to avoid when you have brain fog, you will feel less foggy. Focus can be improved by eating meals high in omega-3 fatty acids and flavonoids. Think about using a brain-balancing supplement as well.
What Exactly Is Brain Fog?
Memory loss, trouble concentrating, problems with information processing, weariness, and unclear thought are all symptoms of brain fog. It is not technically a medical phrase but rather a term with a broad connotation.
Brain fog caused by stress or concern usually clears up on its own after a while. However, if this occurs regularly and interferes with your normal activities, it may be a symptom of a serious underlying condition. Among the underlying illnesses that may necessitate therapy include Hashimoto’s thyroiditis, chronic fatigue syndrome, depression, autistic spectrum disorder, celiac disease, and neuropsychiatric difficulties.
Mental Fog Reducing Food Supplements
Vitamin C is beneficial to a variety of other biological activities, including brain health. It is most known, though, for its role in immune system health. In a study of 80 healthy people, those with enough blood levels of vitamin C outperformed those with insufficient amounts on measures of memory, attention, response time, and concentration.
Supplements for the B-Complex
Memory issues, difficulty focusing, and other symptoms of brain fog can be caused by low or insufficient amounts of particular B vitamins.
Cognitive enhancement with B12 supplementation increased cognition in 84 percent of participants and memory and attention scores in 78 percent of respondents, according to studies on 202 people with cognitive impairment and low or insufficient B12 levels.
Magnesium
Magnesium is found as a trace element in many foods, including seeds, spinach, and beans. It is required for a variety of critical physiological activities, including energy production, blood pressure management, and enzyme reactions.
A number of studies have linked low magnesium levels to impaired cognitive function and reaction times, as well as an increased chance of developing cognitive impairment later in life.
A research of 2,466 persons aged 60 and up discovered that those with higher levels of magnesium performed better on cognitive tests such as attention and memory tests and had a lower risk of cognitive impairment.
L-theanine
L-theanine is a useful chemical found in green tea and other plants. Taking an L-theanine supplement can improve your memory, response time, and mental clarity. A recent study found that 69 people aged 50 to 69 had improved cognitive function and response speed after getting a single injection of 100.6 mg of L-theanine.
D vitamin
Vitamin D, a fat-soluble molecule, is essential for many body activities, including the immune system and brain functioning. A lack of vitamin D can exacerbate brain fog symptoms and impair cognition. People who are depressed or have depressive symptoms are more likely to experience brain fog symptoms such as trouble concentrating and memory problems. Patients suffering from depression are more prone to vitamin deficiencies, particularly vitamin D deficiency.
When there is a vitamin D shortage, depressive symptoms are more likely to appear. According to one study, supplementing with vitamin D can increase vitamin D levels while reducing depressive symptoms such as cognitive decline.
Omega-3 Fatty Acids
Omega-3 fatty acids are widely known for their health benefits and ability to reduce inflammation in the body. Concentrated omega-3 supplements may improve cognitive performance and alleviate several symptoms of brain fog, including difficulty focusing and remembering things.
In a study of 176 adults who were deficient in omega-3s, supplementing with 1.16 grams of DHA daily for six months improved episodic and working memory compared to a control group.
E vitamin
When ingested in enough amounts, vitamin E can improve brain health by lowering oxidative stress levels in the body. Certain vitamin E compounds, such as DL-Alpha-Tocopherol Acetate, have antioxidant properties that serve to reduce the damage caused by free radicals and aid in the battle against inflammation. Consume plant-based oils, nuts, seeds, and wheat germ in moderation—all of which are high in vitamin E. Nutritional supplements are an excellent substitute. Because vitamin E can overdose, you should consult with your doctor before proceeding.
Lecithin
Lecithin, a form of lipid, is found in the cells of the body. It has been shown to boost memory and learning capacity, which can help with brain function. It also helps nursing mothers and moisturizes the skin.
Phosphatidylserine
Phosphatidylserine, which contains amino acids and fatty acids, can help relieve mental weariness. These may improve your mood while also increases brain function. PS is commonly consumed as a dietary supplement in capsules or tablets.
Creatine
Creatine is an amino acid that is produced naturally in the body and aids in the provision of energy to cells. It can be found in red meat and fish, as well as taken as a nutritional supplement. Creatine may assist boost brain function, particularly memory, according to research.
Ginseng
Ginseng extract works by relieving stress on the immune system. It has a proven track record of success. It may help cognitive processes such as memory and mood, in addition to other health benefits such as inflammation reduction.
Final Thoughts
You don’t have to live with cognitive impairment if you don’t want to. Consider including some of these immune-boosting, cognitive-improving foods and supplements in your diet to keep your mind sharp and clear. Brain fog is a fairly frequent ailment that can affect people of all ages. While there is no single reason, there are various possible contributors, including poor food, lack of sleep, and stress.
Only a few of the brain-healthy vitamins and minerals are covered here. Along with any supplements you may take, including any of these in your daily diet will improve your focus and memory recall. Click here to uncover choices that may be suitable for you. If you have any questions, see a healthcare professional.
