8 Helpful Supplements for Brain Fog

1. Vitamin D

Vitamin D has been linked to brain health, and deficiency in this nutrient can contribute to brain fog.

Although spending 10-15 minutes in the sun is one way to get vitamin D, dermatologists do not recommend this method because of the high risk of skin cancer. 

If you are deficient in vitamin D, supplemental vitamin D is available as D2 (ergocalciferol) and D3 (cholecalciferol). Both vitamins act as powerful antioxidants in the brain. However, D3 is significantly more effective at increasing total vitamin D levels in your body, which is why more D3 supplements are prescribed more often than D2 supplements.

2. Omega-3 fatty acids

Omega-3 fatty acids can improve attention, mood, and memory and thus combat symptoms of brain fog. Healthy fats are needed for myelin sheath formation, improved cellular health of the brain, and prevention of early onset dementia.

If you are unable to fulfill your daily requirements through diet alone, omega-3 supplements may help improve overall concentration and mood.

3. Magnesium

Magnesium is a trace mineral that plays an important role in energy production and nerve function. Your body needs magnesium to activate various enzymes involved in converting food into energy and keeping your neurons healthy.

Magnesium deficiency can lead to brain fog, impaired focus, and anxiety. Although magnesium is abundant in foods such as green leafy vegetables, nuts, seeds, beans, and whole grains, magnesium supplements can also be used to improve brain health.

4. Vitamin C

Vitamin C deficiency has been linked to depression and cognitive impairment. Studies have shown that adequate vitamin intake can help improve attention, response time, and focus.

Vitamin C supplements can thus reduce brain fog and improve mental performance.

5. B complex vitamins

Vitamin B12 is essential for nervous system function, including brain function. Vitamin B12 deficiency can cause fatigue, brain fog, memory loss, and depression.

Methylation is a process that is involved in detox pathways and improves brain function. Because methylation is primarily supported by B vitamins, it is important to get enough B vitamins: B9 L-methylfolate (L-5-MTHF), B6 pyridoxyl-5-phosphate (P5P), and B12 cobalamin.
Taking vitamin B12 supplements can help with memory, mental clarity, and mood. However, if do not have a vitamin B12 deficiency, supplementation may not be effective.

6. Vitamin E

Studies have shown that getting enough vitamin E can promote brain health by minimizing oxidative stress. Some types of vitamin E, such as DL-alpha-tocopheryl acetate, can operate as antioxidants, reducing free radical damage and fighting inflammation in the brain.

You can get enough vitamin E by eating nuts, seeds, and plant-based oils. Vitamin E supplements can also help you increase your intake of this nutrient.

7. Lion’s mane

Lion’s mane is an adaptogenic mushroom with strong neuroprotective effects. It is believed to help improve mental clarity and cognitive performance by stimulating the growth of brain cells and protecting them from damage.

8. Probiotics

Gut health is closely related to brain health. Therefore, maintaining a healthy gut microbiome with probiotics that feed good gut bacteria can help fight symptoms of brain fog.