Brain Fog Supplements: Do They Work?

Brain fog, characterized by forgetfulness, lack of focus, and mental confusion, can significantly impact daily life. Brain fog supplements have emerged as a potential remedy–but do they really work? We’re going to delve into the efficacy of popular brain fog supplements, from omega-3 to medicinal mushrooms, and explore their scientific foundation.

Let’s start with some background on brain fog, what causes it, and why so many people are turning to alternative brain fog supplements today.

Brain fog encompasses a range of symptoms affecting cognitive function and overall well-being. It can make it hard to concentrate, affect your short and long-term memory, and make day-to-day activities more challenging. 

Common causes include hormonal changes, stress, sleep disturbances, nutritional deficiencies, dietary intolerances, and poor gut health.

Why are the causes of brain fog so diverse? Well, good cognition is a function of our whole body system. 

Here's what that means:

What we eat and the state of our gut microbiome play a huge role in how certain neurotransmitters are produced in the gut. Our sleep and exercise habits heavily impact hormone production. Our circulation directly impacts the amount of oxygen our brain gets. All of these things come together to help the brain complete every cognitive process.

Ultimately, when one or more of these areas is insufficient, brain fog appears as a result. In some cases, brain fog is a symptom of depression, anxiety, or other hormone and stress-related ailments. In other cases, it may be directly linked to poor digestion, inadequate diet, or poor circulation.

To avoid brain fog, we need to make sure that all bases are covered–and sometimes supplements can help. Here’s how:

Brain fog supplements come in various forms and have a wide range of functions. Some are specifically used for their potential nootropics properties, or their ability to directly enhance cognitive function. Others function as adaptogens, offering holistic support for stress and hormone levels that directly impact cognition. Some supplements that are commonly recommended for brain fog are merely essential fatty acids, vitamins, or hormone supplements that aid in one or more essential parts of the cognitive process.

In other words, brain fog supplements absolutely can help with brain fog if you get to the root of the issue and manage it accordingly. In general, a combination of supplements and lifestyle changes will be most effective in combating recurring brain fog.

The good news is that, unlike prescription medications, natural supplements may address the underlying causes of brain fog with fewer side effects. So, how do you know what works and what doesn’t? Let’s dig into the science behind many popular brain fog supplements:

While maintaining a healthy diet and lifestyle is crucial for brain health, certain supplements can bridge nutrient gaps and potentially boost cognitive function and mood. The science surrounding natural nootropics and other cognition-enhancing supplements is ever changing–but there are some tried-and-true, evidence-backed supplements that may give your brain a boost.

Take a look:

Leading the pack in expert recommendations for brain health are omega-3 fatty acids. These essential fatty acids play a vital role in brain and eye development and significantly impact mental health across all ages.Omega-3ss, in the form of EPA and DHA, help combat inflammation in both the body and brain.

Research suggests that supplementing with eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) may enhance memory, attention, and mood. Studies ( 2013 , 2014 ) have shown that daily doses of DHA improve memory in adults, while omega-3 supplements with high EPA concentrations ( 2018 ) may alleviate depressive symptoms and anxiety, both of which can contribute to brain fog.

Often associated with muscle building, creatine has emerged in recent research as a potential cognitive enhancer. Studies suggest it aids in concussion recovery, eases depression symptoms, improves cognition, and may offer protection against neurodegenerative diseases.

As a naturally occurring amino acid found in both muscle tissue and the brain, creatine is vital for energy production, particularly during times of increased metabolic demand, such as sleep deprivation.

Found naturally in certain mushrooms, green tea, and black tea, L-Theanine has been linked to improved mental performance and focus in several studies. Research suggests it can reduce errors during tasks and enhance cognitive function. Plus, it’s known to balance the negative side effects of caffeine, allowing you to reap an enhancing cognition boost without jitteriness or anxiety.

Studies suggest that supplementation with L-theanine may enhance mental alertness, reaction time, and memory, as evidenced by a recent study demonstrating improvements in cognitive function in adults aged 50–69 after a single dose of 100.6 mg.

Additionally, L-theanine supplements have been associated with reduced tension, increased calmness, and improved relaxation. Moreover, preliminary research indicates that daily supplementation with 200 mg of L-theanine may alleviate stress-related symptoms, enhance sleep quality, and support cognitive health, offering potential relief from brain fog.

Vitamin D is actually a hormone, and it is crucial for brain health. Research has linked Vitamin D deficiency to conditions such as dementia, depression, autism, and schizophrenia. Several studies ( 2014 , 2019 , 2020 , 2020 , 2021 ) have indicated that vitamin D supplements may alleviate brain fog by improving hormone balance related to depression and, in turn, improving depressive symptoms.

Some individuals report enhanced mental health with vitamin D supplementation, including mood and anxiety relief .

While sunlight is the best source, supplements may be necessary for those with limited sun exposure.

An essential nutrient found in eggs, choline aids in the production of acetylcholine, a neurotransmitter crucial for memory and cognition. Research indicates that higher choline intake is associated with a reduced risk of cognitive decline. Choline supplements, such as Alpha-GPC can help to improve choline levels.

According to research, alpha-GPC may offer “modest improvement of cognitive dysfunction in dementia of neurodegenerative and vascular origin.” Another review described alpha-GPC as having “significant effects on cognitive function with a good safety profile and tolerability.”

Other research has even found it to be superior to other choline supplements , stating that “choline alphoscerate was well tolerated, [and] improved cognitive function in VaD (vascular dementia) patients to a better extent than citicoline and to similar or better extent than other more recently developed drugs.”

This is easily one of the alpha-GPC nootropic benefits with the most backing–studies over two decades ( 1991 , 1992 , 2015 , 2017 ) consistently confirm similar neuroprotective and neuroenhancement benefits, including in cases of brain damage, poor blood supply, seizures, and more.

Lion’s mane is one of a handful of medicinal mushrooms that have been linked to potential nootropic benefits, but it often gets special recognition as the best mushroom for memory enhancement. Why? Because Lion’s Mane has been found to stimulate neurogenesis, the growth of new nerve cells, which may help to improve nerve signaling speed, heal damage within the nervous system, and generally improve cognitive function.

The mushroom is chock full of polysaccharides that help support a healthy gut microbiome–a colony of good bacteria that experts now know plays a role in most aspects of both mental and physical health.

This may be the working factor behind many of Lion’s Mane’s benefits, though more research is needed to understand how the mushroom truly works. According to the research we have, though, lion’s mane is thought to improve memory, focus, and mental endurance, and may be in the running for new medications designed to treat dementia.

Crucial for brain health, the B vitamin complex supports healthy brain function and may protect against memory loss and cognitive decline. In fact, Vitamin B deficiencies have been linked to cognitive decline.

Several studies have found vitamin B supplementation to have a significant impact on cognition, especially in older adults. In a study conducted in the Netherlands, 818 men and women aged 50-70 were divided into two groups: one taking folic acid daily and the other taking a placebo. After three years, those taking folic acid showed better cognitive performance, especially in memory and speed tasks.

Another trial in China found that elderly people with mild cognitive impairment showed improvement in memory and reduction in inflammation when they took folic acid daily for 12 months.

A B-complex may offer a B vitamin solution to those who do not get enough B vitamins in their diet, but you should work with your doctor to have your B-vitamin levels checked first.

Modern research has let on to just how much our gut health impacts our mental health and cognitive function–and it’s a lot. In fact, maintaining gut health is crucial for optimal cognitive function.

Probiotics can help regulate neurotransmitter levels via the gut-brain axis, which links the gut and central nervous system. A 2021 study  found that a specific probiotic combination improved brain function and reduced stress in older adults.

Prebiotics, found in fruits, vegetables, and grains, also support gut health by feeding beneficial gut bacteria. Galacto-oligosaccharides (GOS) are a prebiotic known to support mental health. Including a variety of prebiotic-rich foods like fruits, vegetables, and grains, as well as fermented foods like kimchi and yogurt, can further promote healthy gut flora.

Magnesium is essential for brain health as it protects brain cells and nerves from damage. Research shows that low magnesium intake is linked to cognitive impairment and dementia risk.

One study found that older adults with higher magnesium intake scored better on cognitive tests. While magnesium is found in various foods like leafy greens, nuts, and whole grains, excessive magnesium supplements can cause stomach issues or toxicity.

Supplementing with magnesium may have a wide range of other benefits, like improving mood and sleep.

In addition to supplementation, lifestyle factors play a significant role in managing brain fog. Integrating lifestyle changes with supplement use can enhance the effectiveness of brain fog management strategies. Consider the following lifestyle factors and how they may impact your brain fog:

• Exercise Regularly: Engage in regular physical activity to enhance cognitive function. Exercise releases mood-boosting endorphins, reducing stress and combating brain fog.

• Stress Management: Incorporate relaxation techniques such as deep breathing, meditation, or yoga into your daily routine to lower cortisol levels and improve focus. Mindfulness practices can also enhance mental clarity.

• Prioritize Sleep: Quality sleep is essential for cognitive function. Aim for 7-9 hours of uninterrupted sleep each night, and establish a calming bedtime routine to combat brain fog.

• Assess Your Diet : Evaluate your diet for potential food intolerances, as certain foods may contribute to brain fog. Consult a healthcare professional to identify triggers and develop a personalized nutrition plan for improved cognitive health.

Before incorporating brain fog supplements into one's routine, several factors should be considered, like:

• Potential interactions with medications

• Potential side effects for supplements

• Individual health conditions

• Diet and vitamin deficiency factors

• Quality of supplements and vitamins

Always consult your healthcare professional before starting new supplements or altering your current medication regimen. Some nootropic supplements may interact with common medications or dosage may need to be adjusted accordingly.

Brain fog supplements offer potential benefits for managing cognitive function, but their efficacy varies based on a wide range of individual factors. Understanding the mechanisms of brain fog supplements and considering lifestyle changes to optimize cognitive health. Ultimately, combining supplements and positive lifestyle changes may have the most significant impact on brain fog and cognitive function.

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14. “Vitamin D Supplementation Improves Mood in Women with Type 2 Diabetes” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5610883///

15. “The effect of vitamin D supplement on negative emotions: A systematic review and meta-analysis” https://pubmed.ncbi.nlm.nih.gov/32365423/

16. “Choline Intake Correlates with Cognitive Performance among Elder Adults in the United States” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8570899/

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23. “Late treatment with choline alfoscerate (l-alpha glycerylphosphorylcholine, α-GPC) increases hippocampal neurogenesis and provides protection against seizure-induced neuronal death and cognitive impairment” https://pubmed.ncbi.nlm.nih.gov/27765578/

24. “Dietary Supplementation of Hericium erinaceus Increases Mossy Fiber-CA3 Hippocampal Neurotransmission and Recognition Memory in Wild-Type Mice” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5237458/

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