How To Boost Your Mental Clarity

Brain fog is a mental cloudiness that can make it hard to focus, remember things, or think clearly. There are many possible causes of brain fog, including lack of sleep, chronic stress or fatigue, poor nutrition, or even some underlying health issues such as long COVID or menopause.

The fogginess can affect your daily life, impacting everything from work performance to overall well-being. Addressing the underlying cause may clear your brain fog. Some supplements might also help by addressing specific deficiencies or imbalances in your body.

Magnesium is a vital mineral involved in several processes in the body. It plays a crucial role in nerve transmission and neuromuscular coordination, which refers to the ability of the brain and muscles to work together. Some research suggests magnesium is also involved in improving learning and long-term memory.

Getting the proper amount of magnesium is a way to ensure these brain function processes work effectively. The recommended daily dietary magnesium intake is about 310-320 milligrams for adult women and 400-420 milligrams for adult men.

Magnesium can be found in foods such as nuts, seeds, whole grains, leafy green vegetables, black beans, and kidney beans.

If you’re not consuming enough magnesium through your diet, magnesium supplements can help you reach the recommended daily amount. Discuss doses with your healthcare provider, as taking too much magnesium through supplements can lead to side effects like diarrhea, nausea, vomiting, and abdominal cramping.

You might associate vitamin D with calcium absorption and bone strength, but the vitamin does more than that.

In the brain, vitamin D helps with the function of nerve cells and supports overall brain health and cognitive function. Not getting enough vitamin D can lead to memory issues and may contribute to conditions like dementia. That’s likely because vitamin D helps clear out harmful substances in the brain and controls inflammation.

A lack of vitamin D is also linked to depression, which may cause brain fog. Research suggests vitamin D helps balance calcium levels in the brain. Without enough vitamin D, the balance gets disrupted, which may affect your mood.

The recommended daily vitamin D intake is 600 international units for adults 70 and under and 800 international units for adults older than 70. Some people may need higher doses, especially if they have low blood levels of vitamin D. Just be sure not to take too much, as you may experience symptoms such as nausea, dehydration, and confusion at high levels.

There are two primary forms of vitamin D in supplements: D2 and D3. Both help boost vitamin D levels in your blood, but D3 may be more effective. Vitamin D is fat-soluble, meaning your body absorbs it better if you take the vitamin with a meal or snack containing some fat.

Omega-3 fatty acids are crucial for brain health. These fats support the structure and function of brain cells and have anti-inflammatory properties that may help alleviate brain fog. Research suggests that omega-3s improve learning, memory, cognitive function, and blood flow in the brain.

Omega-3 fatty acids are divided into three main types: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

Your body makes small amounts of ALA, which is also found in plant oils like flaxseed and soy. Your body can only convert a small amount of ALA to EPA and DHA, so experts recommend getting EPA and DHA directly, either from fish and seafood or supplements.

Daily intake recommendations for ALA are 1.6 grams for men and 1.1 grams for women. There’s no specific recommendation for EPA or DHA amounts, though consuming up to 3 grams of either daily is generally considered safe for most people.

Omega-3 supplements can cause minor side effects, such as:

• Nausea or vomiting
• Joint pain
• Heartburn
• Constipation or diarrhea

B vitamins, including B6, B12, and folate, may be essential for energy production and brain health.

A meta-analysis found that B vitamins may slow cognitive decline, especially if taken for more than a year by people without dementia. The study concluded that taking B vitamins, especially folate, could benefit brain health.

The daily recommended dosages for adults vary by specific type of B vitamin. Most men and women need 2.4 micrograms of B12 and 400 milligrams of folic acid each day.

You can obtain B vitamins in various foods, including fish, meat, eggs, dairy products, and legumes. The vitamins are also available in supplement form.

Taking too much of specific B vitamins, such as B6, in supplement form may cause nerve damage, while very high doses of others, like B12, are generally considered safe.

Rhodiola rosea is an adaptogen (a plant supplement that protects against stress) that may help combat mental fatigue and improve cognitive function. Recent studies suggest that extracts from the Rhodiola rosea plant may help with cognitive function in the following ways:

• Boost levels of neurotransmitters (chemical messengers that send signals between the brain’s nerve cells)
• Enhance brain activity
• Reduce mental fatigue
• Provide neuroprotective benefits
• Treat symptoms of exhaustion from intense physical and mental stress

Rhodiola rosea is usually available in supplement form, as it’s not commonly found in foods. A typical dosage is about 400 milligrams daily, sometimes taken in divided doses.

Rhodiola may cause side effects like dizziness, dry mouth, or excessive saliva production.

Supplements may help you manage brain fog, but addressing the underlying causes is also essential for long-term relief. Some other tips to help enhance your cognitive function include:

• Get enough quality sleep, about 7-9 hours
• Practice stress management techniques such as meditation, yoga, or deep breathing exercises
• Talk with your doctor about any medications you take and whether they may be affecting sleep or memory
• Get regular exercise
• Eat a balanced, nutrient-rich diet
• Quit or avoid smoking
• Limit alcohol, which can affect memory
• Keep your mind active and engaged in meaningful hobbies or by socializing

If brain fog persists despite trying supplements and lifestyle changes or if it significantly impacts your daily life, a healthcare provider may be able to help. It’s important to seek medical attention if you experience the following symptoms, which may indicate a more serious health issue:

• Persistent or severe brain fog that doesn’t improve
• Severe headache, vision changes, or neurological symptoms like numbness or weakness
• Trouble speaking or understanding others
• Trouble remembering appointments or important events
• Trouble coming up with words you usually know

Brain fog can be a frustrating symptom, but supplements can be a game-changer for your mental clarity and overall well-being.

You may find significant improvements in cognitive function and mental fatigue by incorporating evidence-backed supplements like magnesium, vitamin D, omega-3 fatty acids, B vitamins, or Rhodiola rosea. Talk to your healthcare provider about which supplements may be right for you.