Written by Dr. Valentina Quintana MD on
June 20, 2022
Reading Time: 6 minutes

Medically Reviewed by our Medical Affairs Team

Written by Dr. Valentina Quintana MD on:

Do you often feel forgetful and have a hard time focusing? You might be experiencing brain fog.

Brain fog has become even more rampant ever since the Covid-19 pandemic began. People all over the world seem to lose focus and productivity at work and in their everyday life.

If you are looking for ways to improve your brain health and reduce the symptoms of brain fog, you’re in the right place!

In this article, we will discuss what to take for brain fog, especially the different vitamins and minerals that can help improve your brain function.

Keep reading to learn more!

What is brain fog, exactly?

Brain fog or mental fog is a mild cognitive impairment that can be characterized by forgetfulness, lack of focus, and an overall feeling of confusion.

It is important to note that brain fog is not a diagnosable condition. However, it is often a symptom of other underlying health conditions.

For example, brain fog has been linked to conditions like anxiety, depression, sleep disorders, and even chronic fatigue syndrome.

Certain medications can also cause brain fog.

Brain fog is often a temporary condition that lasts for a few days or a couple of weeks, but for other people, it is a cognitive dysfunction that impacts their lives significantly for months.

The good news is that there are a number of things you can do to help improve your cognitive function and reduce other brain fog-related symptoms.

In addition to making lifestyle changes, such as getting enough sleep and exercising regularly, you can also try taking certain vitamins and minerals.

Read on to learn more about the different options you may want to consider.

What to Take for Brain Fog

There are a number of different vitamins and minerals that can help support brain health and diminish the symptoms of mental fog.

We listed some of the best options that you can take for brain fog, such as:

Vitamins for Brain Fog

One of the most important things you can do for your brain health is to make sure you are getting enough of the right nutrients.

Many people who experience brain fog are actually deficient in certain vitamins and minerals.

Vitamins that are important for brain health include:

Vitamin A

Vitamin A is an important nutrient for vision and immune health. It can also help improve cognitive function.

A study showed that vitamin A deficiency can cause brain fog as it is linked to a decline in memory and learning ability.

Vitamin A is also necessary for the development and growth of healthy cells as it protects your cells from the damage brought by free radicals.

You can get your daily dose of vitamin A from foods like carrots, sweet potatoes, spinach, and kale.

If you think you aren’t receiving enough nutrition from your diet, consider taking a supplement.

Vitamin B12

Vitamin B12 is an important nutrient for the central nervous system. It helps maintain healthy nerve cells and red blood cells.

Vitamin B12 deficiency has been linked to cognitive decline, memory loss, depression, and chronic fatigue syndrome.

A study showed that people who are deficient in vitamin B12 are more likely to experience brain fog and other cognitive problems, such as dementia.

You can get your daily dose of vitamin B12 from animal products like meat, poultry, fish, and eggs. You can also take a supplement if you are a vegetarian or vegan.

Vitamin C

Vitamin C is an important nutrient for the immune system. It helps protect your cells from damage and helps your body heal from infections.

Vitamin C deficiency can cause brain fog as it has been linked to fatigue, depression, and problems with thinking and memory.

According to research, people who are deficient in vitamin C have an increased risk of cognitive issues, such as brain fog.

You can get your daily dose of vitamin C from citrus fruits like oranges and lemons, as well as other fruits and vegetables like strawberries, broccoli, and kale.

You may also want to consider supplementation if you feel like you aren’t getting enough nutrients from your meals.

Vitamin D

Vitamin D is an important nutrient for bone health. It helps your body absorb calcium and phosphorus, which are necessary for strong bones.

This vitamin is also known to support brain health. 

Vitamin D deficiency has been linked to fatigue, muscle weakness, and problems with thinking and memory.

A study showed that people who are deficient in vitamin D are more likely to experience cognitive problems, such as brain fog.

You can get your daily dose of vitamin D from exposure to sunlight. You can also get it from certain foods, such as fatty fish, cheese, egg yolks, and fortified drinks.

You can also take a supplement if you feel like you are not getting enough from your diet or if enough sunlight exposure is not available to you.

Vitamin E

Vitamin E is an important nutrient for the immune system. It helps protect your cells from damage and helps your body heal from infections.

This vitamin also aids in the cognitive symptoms of brain fog and in enhancing brain function.

Vitamin E deficiency has been linked to fatigue, muscle weakness, and problems with thinking and memory.

You can get your daily dose of vitamin E from foods like nuts and seeds, leafy greens, and avocados. If you feel that your diet isn’t providing enough nutrients, consider taking a supplement.

Minerals

Minerals are also important for brain health. Some minerals that are essential for cognitive health include:

Gamma Oryzanol

This is a compound found in rice bran oil. It has been shown to help improve cognitive function and memory.

A study showed that gamma-oryzanol aided brain inflammation and cognitive impairment in adults.

You can get gamma oryzanol from foods like rice bran oil, barley, and oats.  

Ginkgo Biloba Extract

This is a popular supplement that is derived from the Ginkgo Biloba tree. It has been shown to help improve cognitive health, memory, and blood circulation.

A study showed that Ginkgo Biloba extracts alleviate brain fog or “chemo brain” in women who were going through chemotherapy for breast cancer. 

You can get Ginkgo Biloba extract from supplements or teas.

Ginseng

Ginseng is a popular herb that has been used for centuries in traditional medicine. It is known to help improve cognitive function, memory, and energy levels. 

A study showed that ginseng improved brain function in people who were suffering from stress-related depression and anxiety.

You can get ginseng from supplements, teas, or energy drinks.

Inositol

Inositol is a type of sugar that is found in many foods. It has been shown to help improve memory and brain function.

A recent study suggests that inositol may help improve brain fog in people who suffer from conditions like depression and anxiety.

You can get inositol from foods like fruits, vegetables, grains, and nuts.  You can also get it from supplements.

Iron

Iron is a mineral that is essential for many functions in the body, including the transport of oxygen to the brain.

Anemia, which is a condition caused by iron deficiency, has been linked to fatigue, problems with thinking and memory, and brain fog.

You can get iron from foods like red meat, poultry, seafood, beans, and dark leafy greens. If you are iron deficient, you may need to take a supplement. 

L-Carnitine

L-carnitine is an amino acid that is found in many foods. It has been shown to help enhance recall and thinking skills.

A recent study suggests that L-carnitine may help reduce stress and improve brain fog in people who suffer from conditions like depression and anxiety.

You can get L-carnitine from meats, poultry, fish, and dairy products. You can also get it from supplements.

L-theanine

L-theanine is an amino acid that is found in green tea. It has been shown to help improve memory and cognitive performance.

A recent study shows that L-theanine enhances brain functions as it can reduce stress, boost mood, and aid in normal sleep.

You can get L-theanine from green tea or from supplements.

Magnesium

Magnesium is a mineral that is essential for many functions in the body, including brain function.

Magnesium deficiency has been linked to fatigue, problems with thinking and memory, and brain fog.

You can get magnesium from foods like dark leafy greens, nuts, seeds, and whole grains. If you are magnesium deficient, you may need to take a supplement.

Omega-Three Fatty Acids

Omega-3s are found in fish and other seafood. They have been shown to enhance cognitive performance and memory. 

A recent study showed that omega-3 fatty acids might help improve brain fog in people who suffer from conditions like depression and anxiety.

You can get omega-three fatty acids from fish, seafood, and supplements.

Phosphatidylserine

Phosphatidylserine is a type of fat that is found in the brain. It encloses and preserves brain cells and carries messages between them.

Phosphatidylserine plays a vital role in keeping your thinking skills and memory sharp. Studies on animals suggest that as you age, levels of this substance decrease. 

You can get phosphatidylserine from foods like eggs, soybeans, and fish. You can also get it from supplements.

Soy Lecithin

Soy lecithin is a type of fat that is found in soybeans. Lecithin has choline, a chemical that your brain relies on to communicate.

A diet high in choline has been shown to improve memory and ward off Alzheimer’s disease in research

You can get soy lecithin from soybeans, tofu, and supplements.

Are there any medicines for brain fog?

There are no medicines in the United States approved to treat brain fog, although a number of medicines, kinds of psychotherapy, and DIY techniques may help relieve or make the condition easier to live with.

However, we highly recommend that if you are experiencing brain fog chronically, you should consult your doctor to discuss any underlying health conditions and come up with the right treatment plan for you.

The Bottom Line

Brain fog can be overwhelming and debilitating at times, especially if you have a lot of things on your plate.

People who deal with brain fog often find that the cognitive dysfunction could get worse and impact their work and day-to-day life negatively.

Thankfully, there are vitamins and minerals you can take for brain fog, and if brain fog remains chronic, despite taking vitamins and supplements and changing your lifestyle, be sure to consult a doctor.

If you want to learn more about brain fog and how to treat it naturally, we have a plethora of resources on the topic

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