The Best Vitamins For Brain Fog

What is Brain Fog? What Does it Feel Like?

Brain fog is a common condition that causes issues with memory, focus, and other cognitive functions. When you have brain fog, you are unable to think clearly and maintain concentration throughout the day. You may feel like easy tasks take extra effort. Your attention span may be very low. Or, you might commonly say “I just don’t feel like myself.”

The way we sleep, work, eat, and live disrupts our brains by causing imbalances in three crucial brain chemicals: dopamine, cortisol, and serotonin. As a result, we develop biological problems that can cause memory issues, anxiety, depression symptoms, fatigue, and of course brain fog.

Unfortunately, many people turn to caffeine, energy drinks, over-the-counter pills, prescription medications, and so on to “fix” brain fog and other cognitive issues. But the problem is that these conventional treatments actually make many brain health issues worse over time.

For example, caffeine can lead to insomnia and sleep problems, which in turn can worsen the effects of brain fog, anxiety, forgetfulness, and confusion, among others.

What are the Symptoms of Brain Fog?

The main symptoms of brain fog are:

• Feeling confused or “spaced out”
• Feeling like you aren’t yourself
• Having trouble recalling what you did yesterday
• Forgetting daily tasks
• Low energy and fatigue
• Difficulties concentrating for a long period
• Being easily distracted
• Having trouble finding the ‘right words’
• Trouble organizing and staying on track
• Thinking more slowly than usual
• Needing more time to complete easy tasks
• Anxiety and mood swings

It is common to develop some of these issues from time to time. And they may resolve after you get a good night’s sleep. However, the symptoms of brain fog occur regularly. They interfere with quality of life, relationships, and work.

What Causes Brain Fog?

In most cases, brain fog is connected to diet and lifestyle factors. If you eat a diet high in processed foods, animal fat/protein, and other unhealthy foods – your risk for brain fog increases greatly.

In addition, if you don’t get enough sleep each night and struggle with insomnia, your risk increases even more.

Foods like fried chicken, ice cream, and donuts cause weight gain and increase your risk for health issues like diabetes and heart disease. However, these foods also cause imbalances in your brain and digestive system, leading to cognitive and mood problems over time. Brain fog is no exception.

Some of the worst foods/drinks for your brain include:

• Highly processed foods (like the ones listed above)
• Trans fat
• Sugary foods and drinks
• Aspartame (artificial sweetener)
• Refined carbohydrates
• Alcohol
• Dairy (in some people)
• MSG

Other causes of brain fog and chemical imbalances include:

• Eating a diet low in fiber and healthy, whole plant foods
• Overindulging in social media and TV
• Poor sleep
• Insufficient exercise
• Loneliness and lack of connection
• Eating too much
• Chronic stress
• Vitamin deficiencies (B vitamins, vitamin D, omega-3s, and probiotics)
• A thyroid condition
• Depression, anxiety, and other mood disorders
• Bacterial overgrowth from eating too much sugar and refined carbs
• Overexposure to toxic heavy metals, mercury, and BPAs

How Do You Get Rid of Brain Fog?

While brain fog can be very frustrating, the good news is that you can reverse it with lifestyle and diet changes. It is possible to take charge of your brain health and balance your body to reduce the negative effects of brain fog, anxiety, and more.

In the sections below, I will cover some practical steps for reducing brain fog the natural way.

Side note: some cases of brain fog are attributed to medical issues. The tips listed in this article are taken from a holistic perspective to reverse/combat brain fog. Please consult with your doctor first if you have been diagnosed with a medical condition.

What are the Best Vitamins for Brain Fog?

Brain fog can be a symptom of a nutritional deficiency. If you struggle with brain fog and memory/concentration issues, consider taking the following vitamins:

Vitamin B Complex

There are eight types of B vitamins, including thiamin (vitamin B-1), riboflavin (vitamin B-2), niacin (vitamin B-3), pantothenic acid (vitamin B-5), vitamin B-6, biotin (vitamin B-7), folate (vitamin B-9), and vitamin B-12.

Some common symptoms of vitamin B deficiency include increased stress, mood swings, tiredness, digestive issues, and brain fog, among others.

Many vegans and vegetarians are also low in B vitamins because some of the main sources include meat, seafood, eggs, and dairy. However, vegans can consume B12-fortified foods or take a vitamin B12 supplement to prevent deficiency. B12-fortified foods include plant milks, soy products, breakfast cereals, and nutritional yeast.

Vitamin D

Vitamin D deficiencies are very common around the world. Not getting enough sunshine throughout the day can lead to memory and mood issues. It also puts you at an increased risk of Alzheimer’s disease, dementia, cognitive decline, depression, and even psychosis.

In addition to regular sun exposure, the best plant-based sources of vitamin D include fortified soy milk, rice milk, almond milk, orange juice, and cereals. Fatty fish like salmon and egg yolks are also high in vitamin D (if you aren’t vegan).

Mushrooms are the only good plant source of vitamin D. Like people, mushrooms can synthesize this vitamin when exposed to UV light.

Omega-3 Fatty Acids

Healthy fats (especially omega-3s) are essential for brain function. Your brain uses omega-3s to build brain and nerve cells, and these fats are necessary for learning and memory. 

If you don’t eat meat or fish, you can still incorporate omega-3s in your diet by eating specific plant foods, including flaxseeds, chia seeds, hemp seeds, walnuts, leafy greens, and soybeans. These foods also have fiber and other nutrients, which are necessary for health and disease prevention.

Keep in mind: plant foods only contain ALA omega-3s, which isn’t as powerful as the other omega-3 fatty acids (DHA and EPA) found in animal products like fish. Some experts recommend taking a DHA/EPA supplement if you eat mostly plant-based, but it is totally up to you/how you feel. 

• Flaxseeds: each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s (ALA).
• Chia seeds: a single one-ounce serving contains 5 grams of ALA omega-3s.
• Hemp seeds: one ounce of hemp seeds contains 6,000 mg of ALA omega-3 fatty acids (up to 545% of the daily recommended intake).
• Walnuts: are higher in ALA omega-3s than any other nut, with 2.5 grams per ounce.
• Leafy greens: like kale and spinach (+ cruciferous veggies like cauliflower and Brussels) are very rich in ALA omega-3s. 
• Soybeans: contain 670 mg of ALA omega-3s in a 1/2 cup of dry roasted soybeans

Probiotics

Gut bacteria (known as the microbiome) can affect not only your gut health, but also your mind/mood. Your gut bacteria produce hundreds of neurochemicals that the brain uses to regulate mental processes, including your memory and mood.

In addition, it is estimated that your gut bacteria make 90+% of your body’s serotonin, which has a big impact on your GI tract and mood.

If you are struggling with brain fog and mood issues, the number one place to look is likely your gut. It could be due to an imbalance in good/bad gut bacteria. Avoid or limit foods packed with added sugar, which feeds bad bacteria. Highly processed foods, refined carbohydrates, artificial sweeteners, red meat, and alcohol can also have a negative effect on gut bacteria (and cause inflammation).

Foods that promote good gut bacteria include high-fiber plant foods such as whole grains, legumes, vegetables, and fruit. Probiotics like sauerkraut, kimchi, pickled vegetables, water kefir, miso, and tempeh are also amazing for your gut. You can also take a probiotic supplement, if that works for your body.

As the good bacteria in your gut increases, you’ll likely notice a stabilization in mood, reduced anxiety, and even increased memory, focus, and concentration (but remember, everything takes time and consistency).

Turmeric

Turmeric’s most active compound curcumin has many scientifically-proven health benefits, such as helping prevent heart disease, Alzheimer’s disease, and cancer.

The spice is also a powerful anti-inflammatory and antioxidant and may help improve symptoms of depression, arthritis, and even lung inflammation.

In addition to these benefits, turmeric also helps boost brain power, focus, mood, and memory. You can take the spice as a powdered supplement or add it to dishes (like curry, dressings, and coconut milk-based meals) for an extra brain and overall health boost.

Rosemary

Rosemary is considered a brain stimulant. It can help improve memory performance and quality.

It also contains an ingredient called carnosic acid, which can fight off damage caused by free radicals in the brain.

If you struggle with brain fog/memory issues during the day, try adding a teaspoon to your lunch for a mid-day brain boost.

Even just smelling rosemary has brain benefits, including increased focus, alertness, memory, and mood. You can use a rosemary essential oil in a diffuser (but don’t ingest it).

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Always try to get these vitamins from food sources first before turning to supplements. If you would rather take supplements, make sure you find a reputable, organic, and clean brand. MaryRuth Organics is one of my favorites.

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What are the Best Plant Foods for Brain Fog?

Here are some of the six best plant foods for concentration, memory, energy, and decreased brain fog:

• Nuts: all nuts are amazing for your brain, focus, energy, memory, and overall health. However, walnuts are the top nut for brain health. They have a significantly high concentration of DHA, a type of omega-3 fatty acid.
• Blueberries: research shows blueberries can help maintain brain function, improve memory, and reduce oxidative stress (which leads to premature aging and disease formation) due to their high antioxidant content. Wild blueberries (which can be found in the frozen section of most grocery stores) contain even more antioxidants.
• Avocados: this fatty fruit is almost as amazing for your brain as blueberries. They contain monounsaturated fat, which improves blood flow (and healthy blood flow = a healthy brain/better memory).
• Whole grains: such as oats, barley, brown rice, and quinoa are rich in many of the B vitamins that help reduce brain inflammation, improving memory, focus, and energy levels.
• Cacao: the active stimulant (theobromine) in raw cacao is similar to caffeine. However, its effects last longer and are more mild. You can also combine raw cacao with coffee, which can help increase attention span with less of the caffeine-related anxiety.
• Leafy greens: like kale, spinach, and collards contain many essential vitamins/nutrients and are rich in antioxidants, which helps slow cognitive decline, brain fog, and overall brain health. Try adding them to your smoothies, lunches, and even as a base for pasta dishes.

All of these ingredients are super versatile. You can eat them at different times throughout the day for long-lasting energy and to prevent mid-day crashes

Other Ways to Improve Your Mental Clarity

Sleep, stress management, exercise, and drinking enough water each day are also essential for healthy brain function. This means getting at least 8 hours of sleep, drinking 8+ cups of water a day, and exercising for at least 30 minutes a day.

Stress management techniques include yoga, meditation, acupuncture, massage, reading, walking outside, and/or taking a bath before bed. All of these activities can also help with sleep and anxiety.

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Sources:

Dow, M. (2015). The brain fog fix: reclaim your focus, memory, and joy in just 3 weeks time. Hay House, Inc.

Mackey, John, et al. The Whole Foods Diet: the Lifesaving Plan for Health and Longevity. Grand Central Life & Style, 2020.

Greger, Michael. How Not to Die. Pan Books, 2017.