Written by Dr. Savannah Muncy, Pharm.D on
March 5, 2022
Reading Time: 6 minutes

Medically Reviewed by our Medical Affairs Team

Written by Dr. Savannah Muncy, Pharm.D on:

Do you ever feel like your brain is in a fog? Like you can’t think straight, and it’s hard to focus on anything? If so, you’re not alone. Many people suffer from brain fog at some point in their lives.

Luckily, there are a few brain health supplements and vitamins that can help clear the fog and improve cognitive function.

In this blog post, we will discuss 15 of the best brain fog vitamins and supplements, their efficacy, and recommend dosage. 

We’ll also provide information on what each vitamin does and how it can help improve brain function. So, if you’re looking for ways to improve your brain health, read on!

What exactly is brain fog?

Brain fog is a term used to describe a general feeling of mental fatigue or brain sluggishness. It can affect your ability to think clearly, focus, and stay motivated.

Brain fog can be caused by many different things, including:

  • Lack of sleep
  • Stress
  • Poor diet
  • Hormonal imbalances
  • Vitamin deficiencies
  • Medication side effects  
  • Too much alcohol consumption 
  • Underactive thyroid
  • Anxiety
  • Depression
  • Chronic fatigue syndrome
  • Other underlying health conditions.

And the most common symptoms include: 

  • Inability to focus or concentrate
  • Poor memory recall
  • Feeling mentally exhausted
  • Difficulty multitasking
  • Slowed thinking process 
  • Mood swings.

If you’re experiencing any of these symptoms, it’s a good idea to talk to your doctor and see if there might be an underlying health condition causing them.

But, if your doctor gives you the all-clear, there are still things you can do to improve your brain health and clear the fog.

One of the best things you can do is make sure you’re getting enough of the right vitamins and nutrients.

Some vitamins and supplements have been shown to be particularly effective for brain health.

Now, let’s take a look at some of the best vitamins and supplements for brain fog.

Highly Recommended Brain Fog Vitamins and Supplements

There are many different vitamins and supplements that can help improve cognitive function and clear brain fog.

But, some are more effective than others.

Here are 15 of the best vitamins and supplements for brain fog:

  • Vitamin A
  • Vitamin B12
  • Other B Vitamins
  • Vitamin C
  • Vitamins D
  • Vitamin E
  • Curcumin
  • Ginkgo Biloba
  • Iron
  • Magnesium
  • Omega-3 Fatty Acids
  • Phosphatidylserine
  • Prebiotic Fiber
  • Rhodiola Rosea
  • Zinc

Now, let’s dig deeper into each vitamin and supplement.

Vitamin A

Vitamin A is a fat-soluble vitamin that’s important for many different functions in the body.

It’s necessary for vision, bone growth, reproduction, and cell division.

Vitamin A can be found in foods like carrots, sweet potatoes, spinach, kale, and eggs. It’s also available as a supplement.

Studies have shown that Vitamin A can help improve mental clarity and cognitive performance. It may also protect against age-related cognitive decline, such as Alzheimer’s disease. 

For brain fog, it’s recommended to take 2000 international units (IU) of vitamin A per day.

Vitamin B12

Vitamin B12 is a water-soluble vitamin that is essential for many bodily processes.

It’s necessary for cellular function, red blood cell production, and DNA synthesis.

Vitamin B12 can be found in foods like fish, meat, poultry, eggs, and dairy products. It’s also available as a supplement.

Studies show that Vitamin B12 helps enhance memory, mental clarity, and cognitive performance. It may also aid in the prevention of cognitive aging.

For brain fog, it’s recommended to take 1000 micrograms (mcg) of vitamin B12 per day.

Other B Vitamins

There are many different B vitamins that are important for brain health. 

These include vitamins B-complex, biotin, and folic acid.

B vitamins are found in foods like meat, poultry, fish, eggs, legumes, and leafy green vegetables. They’re also available as brain supplements.

Research shows that B vitamins support brain health and overall cognitive performance. They may also protect against mental decline and brain aging.

For brain fog, it’s recommended to take a B-complex vitamin that includes all of the different B vitamins, such as the following:

  • vitamin B1 (thiamine)
  • vitamin B2 (riboflavin)
  • vitamin B3 (niacin)
  • vitamin B5 (pantothenic acid)
  • vitamin B6 (pyridoxine)
  • vitamin B12 (biotin, folic acid, and the cobalamins)

Vitamin C

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is essential for several bodily processes.

It’s necessary for growth, reproduction, wound healing, and immune system strength.

Vitamin C can be found in foods like citrus fruits, bell peppers, broccoli, Brussels sprouts, and strawberries. It’s also available as a supplement.

Studies found that Vitamin C helps in improving cognitive function and cognitive performance. It may also help stave off age-related mental deterioration.

For brain fog, it’s recommended to take 500 milligrams (mg) of vitamin C per day.

Vitamins D

Vitamin D is a fat-soluble vitamin that is crucial for several bodily processes.

It’s necessary for bone health, mental clarity, and immune system function.

Vitamin D can be found in foods like fatty fish, beef liver, cheese, and egg yolks. It’s also available as a supplement.

Vitamin D has been shown to help with brain function and cognitive performance. It might also aid in the prevention of cognitive decline and cerebral aging.

For brain fog, it’s recommended to take 1000 international units (IU) of vitamin D per day.

Vitamin E

Vitamin E is a fat-soluble vitamin that is important for many bodily functions.

It’s necessary for brain function, heart health, and immune function.

Vitamin E can be found in foods like vegetable oils, nuts, seeds, wheat germ, and leafy green vegetables. It’s also available as a supplement.

Research found that Vitamin E aids in the maintenance of cognitive function and performance in the brain. It may also help to prevent cognitive deterioration and brain aging.

For brain fog, it’s recommended to take 400 IU of vitamin E per day.

Curcumin

Curcumin is a compound that is found in the spice turmeric.

It’s a powerful antioxidant that has been linked to many health benefits.

Curcumin can be found in supplements, as well as in foods like curries and other dishes made with turmeric.

Studies suggest that curcumin might help improve brain function and cognitive performance. It may also help protect against mental decline and dementia.

For brain fog, it’s recommended to take 500 mg of curcumin per day.

Gingko Biloba

Gingko biloba is an herb that has been used for centuries in traditional Chinese medicine.

It’s often used to improve brain function and memory.

Ginkgo biloba can be found in foods like nuts, seeds, and fruits. It’s also available as a supplement.

Ginkgo biloba supplements may improve memory and mental function, according to several studies. It might also help keep your mind young and your brain healthy.

For brain fog, it’s recommended to take 120-240 mg of ginkgo biloba per day.

Iron

Iron is a mineral that is necessary for many bodily functions.

It’s especially important for cognitive performance and overall brainpower.

Iron can be found in foods like red meat, poultry, fish, legumes, nuts, and leafy green vegetables. It’s also available as a supplement.

Iron deficiency has been linked to brain fog and cognitive impairment.

For brain fog, it’s recommended to take 18 mg of iron per day.

Magnesium

Magnesium is an essential mineral that is required for a variety of body functions.

It’s especially important for cognitive health, energy production, and protein synthesis.

Magnesium can be found in foods like dark chocolate, nuts, seeds, legumes, and leafy green vegetables. It’s also available as a supplement.

Magnesium may help improve mental function and cognitive performance, according to research. It might also help reduce age-related cognitive decline, such as Alzheimer’s disease. 

For brain fog, it’s recommended to take 400 mg of magnesium per day.

Omega-3 Fatty Acids

Omega-three fatty acids are very important for cardiovascular and cognitive health.

They’re necessary for cognitive health, cognitive performance, and the development of the brain cells.

Omega-three fatty acids can be found in foods like salmon, tuna, mackerel, sardines, walnuts, flaxseeds, and chia seeds. They’re also available as brain supplements.

Omega-three fatty acids aid in the functioning of the brain and cognitive performance, as well as the formation of brain cells. They may also help to prevent cognitive decay and brain aging.

For brain fog, it’s recommended to take 1000 mg of omega-three fatty acids per day. 

Phosphatidylserine 

Phosphatidylserine is a compound that is found in brain cells.

It’s vital for cognitive health, performance, and memory.

Phosphatidylserine can be found in foods like eggs, soybeans, beef, chicken, and fish. It’s also available as a supplement. 

Research suggests that phosphatidylserine might help improve cognitive function and memory. It may also help protect the brain against age-related decline.

For brain fog, it’s recommended to take 100 mg of phosphatidylserine per day.

Prebiotic Fiber

Prebiotic fiber is a type of dietary fiber that helps feed the good bacteria in your gut.

It’s crucial for cognitive health, performance, and gut health.

Prebiotic fiber can be found in foods like oats, bananas, apples, onions, garlic, leeks, and asparagus. It’s also available as a supplement.

Prebiotic fiber may assist with brain activity and cognitive performance by feeding the beneficial microorganisms in your stomach. It might also aid in preventing cognitive deterioration as you age.

For brain fog, it’s recommended to take 20-40 grams of prebiotic fiber per day.

Rhodiola Rosea

Rhodiola Rosea is a plant that has been used for centuries in traditional Chinese medicine.

It’s often used to improve learning and memory function.

Rhodiola Rosea supplements have been found to enhance cognitive function and performance. It might also play a role in brain protection as people age.

For brain fog, it’s recommended to take 100-300 mg of Rhodiola Rosea per day.

Zinc

Zinc is an essential mineral that is necessary for many bodily functions.

It’s especially important for cognitive performance and the development of brain cells.

Zinc can be found in foods like oysters, beef, pork, chicken, nuts, seeds, and legumes. It’s also available as a supplement.

Zinc is necessary for brain function, cognitive performance, and the growth of new brain cells. It might also help protect the brain from age-related decline.

For brain fog, it’s recommended to take 15 mg of zinc per day. 

Takeaway 

So, these are some of the best mental fog vitamins that you can take to help improve your cognitive function and performance.

If you’re experiencing brain fog, it’s a good idea to try out some of these supplements and see if they help clear up your thinking. Always remember to consult with a doctor before starting any new supplement regimen.

If you want to learn more about brain fog and some good remedies to it, here are helpful blog posts to read, and feel free to join this online community of brain health enthusiasts

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