Cognitive Function and Alertness Support -
Stress can cause memory impairment, poor concentration, and anxiety symptoms 25 , For this reason, maintaining optimal magnesium levels through supplementation may help reduce susceptibility to stress and therefore improve stress-related cognitive impairment and brain fog symptoms.
Plus, some studies have linked suboptimal magnesium levels with reduced cognitive function and reaction time as well as increased risk of cognitive impairment 27 , A study in 2, people ages 60 and up found that those with higher magnesium levels did better on tests of cognitive functions like attention and memory and had lower risks of developing cognitive impairment than those with lower magnesium levels 29 , Some research suggests that magnesium supplements may also help treat symptoms of anxiety and depression, which may improve symptoms of brain fog related to these common mental health conditions Having low magnesium levels may negatively affect brain health.
Supplementing with magnesium may help reduce certain symptoms of brain fog. Vitamin C is well known for its role in immune health, but this nutrient also supports many other important functions in the body, including brain health. A study that included 80 healthy adults found that those with adequate blood levels of vitamin C performed significantly better in tests assessing memory , attention, reaction time, and focus than those with low vitamin C levels Low vitamin C levels may also negatively affect mood, and vitamin C deficiency is linked to depression and cognitive impairment A study in young men found that higher vitamin C levels were associated with improved mood and lower rates of depression and confusion Maintaining adequate vitamin C levels by supplementing with vitamin C may help maintain brain health and improve brain fog symptoms.
Studies show that low or deficient levels of certain B vitamins can lead to symptoms of brain fog such as memory problems, difficulty concentrating, and more.
A recent study that included 39, people found that low vitamin B12 levels were associated with poorer attention and memory Having low or deficient levels of other B vitamins, including vitamin B6 and folate , may also worsen symptoms of brain fog, including difficulties with concentration and memory 38 , For this reason, taking a high quality B complex supplement may help reduce the risk of these brain fog symptoms.
Low levels of certain B vitamins may worsen symptoms of brain fog. For this reason, taking a B complex supplement may help reduce brain fog symptoms in some people.
Some studies suggest that taking an L-theanine supplement may help improve mental alertness, reaction time, and memory.
A recent study in 69 adults ages 50—69 found that a single dose of L-theanine supplements may also reduce tension and enhance calmness and relaxation Reducing stress, improving sleep quality, and supporting cognitive health may all help relieve brain fog.
L-theanine may reduce brain fog symptoms such as memory problems and delayed reaction time when taken as a supplement. It may also help reduce stress and improve sleep, which may relieve brain fog symptoms. Brain fog symptoms can be related to a number of factors, including nutrient deficiencies, lack of sleep , stress, and even undiagnosed medical issues.
Lack of sleep, a diet high in ultra-processed foods, and excessive alcohol intake have all been linked to poor memory, difficulty concentrating, depressive symptoms, and other cognitive issues that some people may describe as brain fog 44 , 45 , Many factors, such as nutrient deficiencies, medical issues, and sleep deprivation, may contribute to brain fog.
If you have brain fog, speak with a healthcare professional to rule out serious potential causes and find the proper treatment. Some research suggests that certain supplements may be helpful for those experiencing brain fog symptoms. Having suboptimal or low levels of certain nutrients may contribute to or cause brain fog-related symptoms, so supplementation with these nutrients may help.
However, brain fog has many possible causes, some of which are serious. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more.
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Researchers have found that a daily multivitamin supplement was linked with slowed cognitive aging and improved memory.
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How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 6 Best Evidence-Based Supplements for Brain Fog. After randomization, participants took either a placebo or an ashwagandha supplement for 90 days.
Taking mg of ashwagandha root extract in a sustained-release capsule form per day was found to be safe and also led to improvements in memory, focus, sleep quality, stress, and overall psychological well-being.
Scientists believe that ashwagandha reduces oxidative stress in the central nervous system and, thus, may be beneficial for diseases such as Parkinson's disease , Huntington's disease , and Alzheimer's disease. Some clinical trials have supported its use for brain health, but there isn't a clear consensus on how effective ashwagandha is.
In some studies, healthy caffeine consumption has been linked to better cognitive performance. Caffeine is found in various foods and drinks, with coffee being the most popular option. While a moderate dose of caffeine to mg has been shown to enhance alertness, a high dose mg or more may cause side effects like anxiety and trouble sleeping.
According to one review, researchers agree that caffeine consumption improves basic cognitive functions like attention and reaction time. However, there is less of a consensus among researchers on the effects of caffeine on "higher" cognitive functions like decision-making and problem-solving.
A review noted opposing results among several clinical trials on caffeine's effects on brain health. While there was not enough scientific evidence to support caffeine as an attention booster, there was evidence that caffeine improves both short-term and long-term memory in adults.
Hopefully, research will continue in this area so that the role of caffeine as a nootropic will become clearer. Regarding dietary supplements, you can't always believe everything you hear. This might be especially true for supplements marketed to boost brain health.
Many supplements that claim to boost brain health haven't been researched enough to support their use in everyone. Nevertheless, some researchers believe there simply isn't enough clear evidence to support using any dietary supplement for brain health. This goes for people who are healthy as well as those with dementia or other neurodegenerative diseases.
For at least a few dietary supplements, there isn't strong evidence that supports their use in brain health. These include:. In general, more research is needed on the use of dietary supplements for brain health.
As previously mentioned, many researchers have a hard time recommending supplements to improve your brain's health. Besides the fact that brain health supplements may not do the work as intended, they also may come with safety concerns. Recall that dietary supplements are not tested for safety or effectiveness like prescription medications are.
This means that some brain health supplements may contain ingredients that either aren't listed on the nutrition label or are included in the supplement in amounts different than what is listed. When choosing a supplement , look for third-party tested products and consult a healthcare provider, registered dietitian nutritionist RD or RDN , or pharmacist.
To put this into perspective, a review of 12 supplements for brain health found just one to be third-party tested and actually contain what was listed on the nutrition label. For the most part, side effects are rare but possible when taking dietary supplements.
You are especially likely to experience side effects if you take too much of a supplement, so be sure to only use supplements as directed. Some people may need to avoid using brain health supplements altogether. Unless told otherwise by a healthcare provider, children and people who are pregnant or nursing may need to avoid many brain health supplements.
Many supplements including those for brain health have not been thoroughly tested in these populations. Additionally, although many supplements may be generally safe, little is known about how herbs or nutrients often found in brain health supplements interact with medications you may take.
Be sure to discuss any supplements you plan to take with a healthcare provider. They can help you determine if the supplement may interact with any medications or other supplements you use. Remember, dietary supplements alone cannot treat or prevent diseases.
Talk with a healthcare provider for guidance on whether a brain health supplement is right for you. There are a number of other ways to keep your brain healthy that don't involve dietary supplements.
The Alzheimer's Association recommends several lifestyle changes and choices to help you maintain your brain health and lower your risk of AD and other neurodegenerative diseases. In general, dietary supplements are unnecessary for any aspect of health, including brain health.
Talk with a healthcare provider to learn more about how to take care of your brain. Certain supplements may help improve your brain health and reduce the risk of neurodegenerative diseases like dementia and Alzheimer's disease.
However, the evidence behind the safety and efficacy of many supplements for brain health is weak or conflicting.
Fortunately, there are many ways to improve the health of your brain that don't require dietary supplements. A healthcare provider can help you determine the best steps to improve your brain health. Some brain health supplements may work for some people. However, there isn't solid evidence supporting the use of most brain health supplements.
Certain nutrients and nootropics like omega-3 fatty acids and caffeine have been linked to improvements in cognition in some studies. Yet, not all studies on these and other dietary supplements have yielded the same positive results.
In general, more research is needed in this area. Several vitamins are necessary for brain health and function. The B vitamins thiamine , riboflavin , niacin , pantothenic acid , pyridoxine , folate , and vitamin B12 are thought to be especially important to brain function.
Other vitamins that are important to brain function and health include vitamin D, vitamin E, vitamin C , and vitamin A. Along with other nutrients, these vitamins are important for your brain throughout the lifecycle, from brain development to aging. Typically, you can get plenty of these nutrients through a well-balanced diet.
You can read plenty of studies online. Be sure to pay special attention to the strength and quality of the studies you read. A qualified healthcare provider can also help you sift through the research to help you learn more about supplements for brain health.
Whenever possible, choose reputable supplement brands that have undergone voluntary testing to ensure their nutrition labels are accurate and that no contaminants are present. World Health Organization.
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