B vitamins like B12 and B6 may help relieve stress, support cognitive function, and reduce feelings of depression and anxiety [2, 3, 4]. An Oxford study found that optimal B12 levels support brain health.
Vitamin B9, or folate, is a popular supplement and a key vitamin for supporting brain and neurological health, optimal neurotransmitter function, and balanced psychological health.
B-complex, vitamin E, vitamin C, GABA, and 5-HTP are 5 vitamins commonly used to help with anxiety and stress.
Vitamin B2 and vitamin B7 help the nervous system, vitamin B3 and vitamin B6 are required to support neurotransmitters and cellular communication, and vitamin B9 eases mental fatigue. Taking a regular B complex supplement that includes all the necessary B vitamins can help to reduce symptoms of brain fog.
Vitamin D can improve brain health, reducing symptoms of brain fog. The brain treats vitamin D as an antioxidant, leading to improved cognitive function, more melatonin production, and hormone control.
Vitamin B1 or thiamin is a water-soluble vitamin that is essential for brain function, memory, and focus. It works by helping the body to convert carbohydrates into energy, which is necessary for neurological function. Foods high in vitamin B1 include meat, nuts, fish, chicken, and whole grains.
Vitamin B deficiency (B1, B6, B7, B12, B complex) can contribute to depression, anxiety, and mood swings. It is associated with a disruption in the nervous system as well as the circulatory system. B12/B9, or folate, is at the forefront of mood management.
Based on current data, magnesium taurate and glycinate have the most research supporting their effects on anxiety and other mental health disorders. Magnesium malate and threonine have also demonstrated therapeutic effects and may be useful in many psychiatric cases.
The claimed benefits of magnesium supplementation range from boosts in everyday wellness — better sleep, increased energy levels and improved mood — to specific health benefits, such as lower blood pressure, reduced risk of heart disease and improvement in migraines.
The role it plays in so many bodily functions and the staggering amount of people who are deficient in it makes Vitamin D the most important vitamin for your body overall, and there's a good chance that you are not getting enough.
Medical research has linked magnesium to reduced anxiety. Magnesium helps you to relax by stimulating the production of melatonin and serotonin which boost your mood and help you sleep. Magnesium also reduces the production of cytokines and cortisol, which lead to increased inflammation and stress.
Magnesium also tends to diminish the stress response mediated by catecholamines and glucocorticoids. However, a chronic stressor exposure may result in a depletion of various resources as described by Selye, including magnesium [42,93].
Based on the existing research, brain-boosting supplements, nootropics, and other over-the-counter formulations are unlikely to provide any cognitive benefits.
None of the supplements marketed as being helpful for memory, or helpful in reducing dementia or reducing risk of Alzheimer's disease, has been shown to be effective. Many have not been shown specifically to be ineffective, but there's no real solid evidence for any of the things currently marketed.
Magnesium deficiency is diagnosed via a blood test and sometimes a urine test. Your doctor may order the blood test if you have symptoms such as weakness, irritability, abnormal heart rhythm, nausea and/or diarrhoea, or if you have abnormal calcium or potassium levels.