Brain fog often signals deficiencies in crucial nutrients like Vitamin B12, Vitamin D, Iron, Magnesium, and Omega-3 fatty acids, as well as potentially B vitamins (B6, Folate) and Zinc, which are vital for oxygen delivery, nerve function, neurotransmitter production, and reducing inflammation, leading to poor concentration and memory issues. Addressing these deficiencies through diet or supplements can help restore mental clarity, say experts from Healthline, CNET, and Forbes.
Magnesium is a powerhouse nutrient for brain function. It supports the production of neurotransmitters like GABA, which help regulate mood and anxiety. Low magnesium levels can contribute to brain fog, focus, and mood swings.
Brain fog can occur for many different reasons, including a lack of quality sleep, stress, anxiety, or depression, and in some cases it can be related to an illness or a medication side effect. It is very common and usually temporary, and fortunately there are healthy ways to manage and/or clear the fog.
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.
Brain fog treatment involves lifestyle changes like prioritizing sleep, managing stress, exercising, and eating a balanced diet, alongside strategies to improve focus like taking breaks, avoiding multitasking, and stimulating your brain with puzzles, but persistent fog warrants a doctor's visit to find and treat the underlying cause, which can range from long COVID to nutritional deficiencies.
Brain fog can be caused by:
Tea. Tea is another excellent option for boosting mental alertness. Green tea, in particular, is rich in antioxidants called catechins, which have been shown to improve cognitive function and reduce the risk of cognitive decline.
Many people struggle with brain fog, a condition characterized by forgetfulness, confusion, and lack of mental clarity. Magnesium L-threonate has been found to reduce brain fog, helping to improve focus and mental sharpness.
“Someone who has vitamin B12 deficiencies and has brain fog may feel much better after taking even a simple over-the-counter vitamin B12 supplement or a vitamin B12 injection. With hypothyroid disease, you may need to start a different medication.”
It's fixable. The best thing about B12 deficiency? It's one of the most treatable causes of memory loss, fatigue and brain fog – once you know what you're dealing with. If you're feeling more tired than usual, struggling to concentrate, or just not feeling like yourself, it's worth speaking to your GP.
Possible Causes
Autoimmune conditions like lupus, multiple sclerosis and fibromyalgia. Diabetes and low blood sugar levels (hypoglycemia). Mental health conditions like anxiety or depression. Neurodivergent conditions like ADHD and autism spectrum disorder.
Imbalances in electrolytes may exacerbate or contribute to brain fog in several ways: Low Sodium (Hyponatremia): Can cause confusion, irritability, and fatigue. Low Potassium (Hypokalemia): May lead to mental fatigue and difficulty focusing.
Five key signs your brain might be in trouble include significant memory loss (forgetting important things or familiar routines), difficulty with everyday tasks, confusion about time/place, problems with language/communication, and noticeable personality or mood changes, such as increased irritability or loss of interest in hobbies, which signal potential cognitive decline or neurological issues.
Brain fog is a term used to describe cognitive symptoms that impact on daily functioning, including:
“Eggs are one of the best sources of choline, a nutrient that improves cognitive health,” says Carnahan. “This nutrient helps the body make acetylcholine, a brain chemical that's essential for learning and memory.” Choline also helps your body form new neurotransmitters (chemical brain messengers).
Cutaneous manifestations associated with vitamin B12 deficiency are skin hyperpigmentation, vitiligo, angular stomatitis, and hair changes. A diagnosis of vitamin B12 deficiency is often overlooked in its early stages because these signs are not specific to vitamin B12 deficiency alone.
So, which one should you choose: B complex or B12? The answer depends on your individual needs. If you're looking for a general supplement to support overall health and energy, B complex might be a good choice. It can help ensure you're getting all of the B vitamins you need in the right amounts.
Vitamin B12 is abundant in animal products like meat (especially liver), fish (salmon, tuna, sardines), poultry, eggs, and dairy (milk, yogurt, cheese), with fortified foods such as cereals, nutritional yeast, and plant milks offering options for vegetarians and vegans, as plants don't naturally contain B12.
Early signs and symptoms of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms can occur [1,2].
Dr. Stein says getting the right nutrients through a healthy diet, prioritizing sleep and exercising to sharpen concentration are three things to start with. Other ideas to lessen the impact of brain fog include: Practicing stress management techniques, like yoga, deep breathing or meditation.
When taken in doses greater than 350 mg daily, magnesium is possibly unsafe. Large doses might cause too much magnesium to build up in the body, causing serious side effects including an irregular heartbeat, low blood pressure, confusion, slowed breathing, coma, and death.
Dr. Tanzi specifically recommends berries, oranges, avocado, black currants, and strawberries. You can also reap benefits from unsweetened fruit juices such as pomegranate juice. Nuts: All nuts have benefits for the brain, but walnuts contain omega-3 and alpha-linolenic acid.
About 75% of the brain is made up of water
This means that dehydration, even as small as 2%, can have a negative effect on brain functions. Dehydration and a loss of sodium and electrolytes can cause acute changes in memory and attention.
The 1-2-3 drinking rule is a guideline for moderation: 1 drink per hour, no more than 2 drinks per occasion, and at least 3 alcohol-free days each week, helping to pace consumption and stay within safer limits. It emphasizes pacing alcohol intake with water and food, knowing standard drink sizes (12oz beer, 5oz wine, 1.5oz spirits), and avoiding daily drinking to reduce health risks, though some health guidance suggests even lower limits.