Written by Dr. Savannah Muncy, Pharm.D on
April 28, 2022
Reading Time: 7 minutes

Medically Reviewed by our Medical Affairs Team

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

Do you feel like you’re not yourself lately? Are you having trouble thinking clearly and focusing on tasks?

You might be iron deficient and experiencing brain fog—this is a common symptom of iron deficiency and can make everyday activities extra challenging.

Fortunately, there are many ways to clear iron deficiency brain fog naturally. In this blog post, we will discuss 13 of them!

Let’s get started.

What exactly is brain fog?

Brain fog or mental fog is a type of cognitive impairment that can make it difficult for you to think clearly, concentrate, and stay motivated.

It can make you feel like you’re in a daze or that your head is full of cotton balls. You might also experience other types of symptoms like fatigue, sleepiness, mood swings, and irritability. 

There are various causes of brain fog, and the most common causes include nutrient deficiency, lack of sleep, stress, and an underlying medical condition. 

What is iron, and why is it important?

Iron is a mineral that’s found in what we eat and the supplements we take. It’s an essential nutrient that your body needs to function properly, especially in women’s health.

Your body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to the rest of your bodily organs.

Oxygen is important for all tissues in your body, including your brain.

Iron is also needed for myelin, a type of insulation around nerve cells that helps them send signals.

In women, iron is lost every month during periods. This is why a deficiency in iron is one of the most common nutrient deficiencies in women.

Women who are iron deficient may experience fatigue, pale skin, shortness of breath, and brain fog.

Generally, low iron levels can lead to iron-deficiency anemia, which can cause cognitive dysfunction and other symptoms.

Can iron deficiency cause brain fog?

Yes, iron deficiency can cause brain fog. When you’re not getting enough iron, your body can’t make hemoglobin or myelin properly.

This can lead to cognitive problems like difficulty thinking clearly, trouble concentrating, and brain fog, especially in women’s health.

If you think you might be iron deficient, it’s important to talk to your doctor. They can order a blood test to check your iron levels.

If you are iron deficient, they will likely recommend iron supplements or iron-rich foods to help increase your iron levels.

Common Symptoms of Iron Deficiency and Brain Fog

There are many common symptoms of iron deficiency and brain fog. These include:

  • Difficulty thinking clearly
  • Frequent migraines
  • Trouble concentrating
  • Memory problems
  • Dark circles all over your skin
  • Fatigue
  • Weakness
  • Chronic headaches
  • Dizziness
  • Mood swings
  • Depression
  • Low energy
  • Shortness of breath 
  • Hair loss 
  • Pale skin 
  • Unusual cravings for non-nutritive food 
  • Tingling in the legs 
  • Cold hands and feet 
  • Irregular heartbeat 
  • Mouth sores 
  • Swelling of the tongue 
  • Brittle nails 
  • Metabolism issues 

If you are experiencing any of these symptoms, it’s crucial to get checked by your physician to prevent any severe conditions from occurring.

13 Ways to Clear Iron Deficiency Brain Fog & Improve Your Overall Brain Health

There is no one-size-fits-all when it comes to mental fog treatment.

But if you’re looking for ways to clear iron deficiency brain fog and improve your overall brain health naturally, here are 13 things you can do:

1) Eat a well-balanced diet

Sticking to a well-balanced diet is one of the best things you can do for your overall health, especially your cognitive health.

In women, maintaining a healthy diet is especially important during their period and pregnancy when the body’s iron needs are increased.

Make sure to include iron-rich foods in your meals, such as leafy green vegetables, red meat, poultry, beans, and iron-fortified cereals.

You should also eat plenty of fruits and vegetables, healthy fats, and lean protein.

Avoid processed foods, sugary drinks, and excessive amounts of caffeine.

Eating a healthy diet will help improve your cognitive function fast and clear iron deficiency brain fog.

2) Rule out your food sensitivities

If you suspect that you might have a food sensitivity, it’s important to get tested by a professional.

Food sensitivities can cause inflammation in the body and lead to brain fog and other cognitive problems.

Common sensitivities include gluten, dairy, eggs, soy, peanuts, and shellfish.

If you suspect you have a sensitivity, try eliminating the offending food from your diet for at least 30 days to see if your symptoms improve.

You can also talk to your doctor about getting a blood test to check for sensitivities.

3) Consider taking supplements that support brain function

There are many supplements that can help support cognitive function and clear iron deficiency brain fog.

Some of the best supplements for brain health include:

  • Ashwagandha
  • Vitamin B-complex
  • Vitamin C
  • Vitamin D
  • Vitamin E
  • Ginkgo biloba
  • Gotu kola
  • Magnesium
  • Omega-three fatty acids
  • Rhodiola Rosea

You can also take iron supplements if your doctor has recommended them.

Make sure to talk to your doctor before taking any supplements, as they can interact with the medications you’re taking if any.

They can also cause side effects, so it’s important to start with a lower dose and increase gradually as needed.

Taking supplements that support brain function is a great way to clear brain fog and improve your overall cognitive health in the long run.

4) Manage your stress levels

Chronic stress can lead to cognitive problems and, most commonly, mental fog.

It’s essential to find ways to manage your stress levels effectively.

Some of the best ways to manage stress include:

  • Exercising regularly
  • Practicing yoga or meditation
  • Spending time in nature
  • Getting regular massages
  • Spending time with friends and family
  • Doing things you enjoy
  • Practicing deep breathing exercises

Managing your stress levels will help improve your concentration levels and memory skills and ultimately clear your mental fog. 

5) Get enough sleep

It’s essential to get enough shuteye to allow your body and brain to rest and recover.

Most adults need around seven to eight hours of quality doze every night.

If you have trouble sleeping, there are a few things you can do to improve your slumber quality:

  • Establish a regular sleep schedule
  • Avoid caffeine before bed
  • Avoid working or using electronic devices in bed
  • Keep a cool and comfortable environment in your bedroom
  • Limit noise exposure before bedtime

Getting enough quality shuteye is one of the best things you can do for your overall health, especially your cognitive function.

Make sure to get enough slumber every night to help clear brain fog instantly and for good. 

6) Move more with aerobic exercise

Aerobic exercise is excellent for your overall health, and it is one of the most effective ways to enhance your cognitive function.

Studies have shown that aerobic exercise can help improve memory, concentration, and attention span.

It can also help reduce stress levels and anxiety.

If you’re not used to exercising, start with moderate-intensity aerobic exercises such as walking, jogging, or swimming.

You can also try high-intensity interval training (HIIT) if you’re looking for a more challenging workout.

Doing aerobic exercise regularly will help clear your brain fog and improve your cognitive function in the long run.

7) Stay hydrated

Dehydration can lead to mental fog and other cognitive problems.

In women, staying hydrated is especially important during pregnancy and breastfeeding.

Make sure to drink enough water throughout the day, especially when you’re exercising or sweating.

The best way to stay hydrated is to sip water regularly throughout the day, even if you’re not thirsty.

You can also try carrying a water bottle with you to make it easier to consume water throughout the day.

Staying hydrated is one of the easiest and most effective ways to clear brain fog instantly.

8) Avoid too much sugar and caffeine 

Consuming too much sugar and caffeine can lead to mental fog and other physical and cognitive issues.

Sugar can cause spikes in your blood sugar levels, which can lead to fatigue and brain fog.

Caffeine can also lead to dehydration, which can contribute to mental fog.

Try to limit your intake of sugary edibles and drinks and caffeine.

If you consume sugar or caffeine, make sure to drink plenty of water to stay hydrated.

Limiting your sugar and caffeine intake will help clear brain fog and improve your overall health.

9) Take breaks throughout the day

Working for long periods of time without taking a break can lead to mental fatigue.

Make sure to take breaks every 20-30 minutes, even if it’s just for a few minutes.

During your break, you can try:

  • Walking around
  • Stretching
  • Drinking water
  • Taking deep breaths
  • Listening to music
  • Doing something you enjoy

Taking breaks will help you clear your head and improve your concentration.

It’s also essential to take a break from work to relax and unwind at the end of the day.

Try to avoid working late into the night, as this can make it harder to fall asleep.

If you can, take a break from work at least 30 minutes before bedtime to help improve your sleep quality.

10) Create reminders for yourself

If you’re forgetful because of your foggy head, it can be helpful to set reminders for yourself.

You can use a physical notebook or a digital app such as Google Keep or Evernote.

Creating reminders will help you keep track of your tasks and improve your productivity.

It’s also important to create reminders for taking breaks, drinking water, and eating healthy meals.

Creating reminders is a simple but effective way to clear brain fog.

11) Get organized

A cluttered environment can lead to mental clutter and confusion.

Making sure your workspace is clean and organized can help you think more clearly and be more productive.

Here are some tips for organizing your workspace:

  • Get rid of any unnecessary items
  • Create a system for organizing your files
  • Use storage containers to keep your desk tidy
  • Write down what you need to do each day

Organizing your workspace will help clear your mind and make it easier to focus on your tasks.

12) Practice mindfulness

Most people who are iron deficient also often deal with depression and mindfulness can help.

Mindfulness is the practice of being present in the moment and non-judgmental.

It can help you concentrate on your thoughts and feelings without getting overwhelmed by them.

Practicing mindfulness can be helpful for clearing brain fog and improving your overall mental health.

There are many ways to practice mindfulness, such as:

  • Meditation
  • Yoga
  • Tai chi
  • Breathing exercises
  • Journaling

Mindfulness is a simple but effective way to clear brain fog and improve your cognitive function.

13) Play brain-enhancing games

Playing games that improve your memory, attention, and problem-solving skills can help clear brain fog.

Brain-enhancing games can also improve your cognitive function in general.

Some examples of brain-enhancing games include:

  • Crosswords
  • Sudoku
  • Jigsaw puzzles
  • Word searches 
  • Learning a new language

Brain-enhancing games are a fun and easy way to clear brain fog and improve your brain function.

The Bottom Line 

Brain fog can be caused by many different things, including iron deficiency.

Iron is an essential nutrient for cognitive function.

In women, the menstrual cycle is the most common cause of low iron levels.

If you think you have low iron levels, talk to your doctor about getting a blood test.

There are many natural ways to clear brain fog. If you’re experiencing mental fog, try implementing some of the tips in this article into your daily routine.

And if you want to learn more about clearing brain fog naturally, check out these helpful articles and join this fantastic online community.

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