Struggling With Brain Fog? You Might Be Missing These 4 Key Vitamins

• memory problems

• a lack of mental clarity

• difficulty focusing and thinking clearly

• having trouble with multitasking (doing more than one thing at a time)

• poor concentration

• an inability to focus

 

Some people also describe it as mental fatigue/ burnout. Depending on the severity of brain fog, it can interfere with your work, school, or other daily tasks. But it does not have to be a permanent fixture in your life.

 

There are six possible common causes:

 

• Stress

Chronic stress can increase blood pressure, weaken the immune system, and trigger depression. It can also cause mental fatigue) When your brain is exhausted, it becomes harder to think, reason, and focus.

 

• Lack of sleep

Poor sleep quality can interfere with how well your brain functions. The goal is to usually aim for 8–9 hours of sleep every night.

Sleeping too little can lead to poor concentration and cloudy thoughts.

 

• Hormonal changes

Levels of the hormones progesterone and estrogen increase during pregnancy. This change can affect memory and cause short-term cognitive impairment.

Similarly, a drop in estrogen levels during menopause can cause forgetfulness, poor concentration, and cloudy thinking

 

• Diet

A deficiency in several nutrients could potentially contribute to brain fog, including vitamin D, vitamin B12, iron, and omega-3 fatty acids. Low levels of magnesium, vitamin C, and choline may also cause brain fog, but more research is needed

• Medical conditions

Medical conditions associated with inflammation, fatigue, or changes in blood glucose levels can also cause mental fatigue.

 

Other conditions that may cause brain fog include:

• anemia

• depression

• diabetes

• migraine

• hypothyroidism

• autoimmune diseases, like lupus, rheumatoid arthritis, Sjögren’s syndrome, and multiple sclerosis

• dehydration

• viral infections like COVID-19

 

It's worth checking your diet for four in particular: vitamin B12, vitamin D, iron and magnesium.

 

Vitamin B12

Vitamin B12 is critical for cardiovascular and neurological health. Your body needs it to make red blood cells and develop healthy nerves, and it's readily available in common food products such as dairy, eggs, meat and fortified foods. 

Extreme vitamin B12 deficiency can lead to macrocytic anemia, which occurs when your body can't produce enough healthy red blood cells because it is producing abnormally large red blood cells that cannot function properly. 

This results in poor oxygen flow to your body's organs and tissues, leading to brain fog-related symptoms like weakness and fatigue, along with much more serious neurological problems. Even if you don't develop anemia, B12 deficiency can cause confusion, memory troubles and depression.

 

Vitamin D

Vitamin D is important for a variety of bodily functions and processes. It's most notable for its role in building bone density: Severe vitamin D deficiency can cause various bone problems, including rickets in children.

However, vitamin D also plays an important -- though only recently more studied -- part in supporting cognitive function. Recent studies have shown a connection between vitamin D deficiency and related symptoms such as fatigue and depression, as well.

Like other vitamins, doctors recommend a higher intake of vitamin D as you age. Most adults need around 600 international units per day. This is relatively easy to achieve during warm, sunny seasons, as your body naturally produces vitamin D from absorbing sunlight. During winter or other times when you're not getting outside as much, you might consider other sources of vitamin D, such as fatty fish, egg yolks , fortified milk and cereals.

 

Iron

Iron deficiency is the most common anaemia. Iron is critical for the body's production of haemoglobin, which your red blood cells use to transport oxygen. Long-term anaemia can lead to very serious complications, and you should seek medical help to correct it.

However, even low-grade iron deficiency can lead to more immediate cognitive or neurological symptoms, such as fatigue, trouble concentrating or dizziness. Lack of iron has also been associated with memory and attention problems, as well as poor cognitive development in children.

Recommended iron intake differs between men and women, as women lose blood during menstruation and thus must obtain more iron during their menstruating years.

Good sources of iron include red meat, beans, nuts, dried fruit and fortified cereals. 

 

Magnesium

Like iron, magnesium is another important mineral for various functions. It helps with over 300 chemical reactions in your body, affecting everything from muscle contractions to immune function. 

Magnesium also affects cognitive function. It's also been correlated with increased stress, a factor that can impact your ability to focus. If you're always tired or otherwise feel weak, it could be a sign that you need more magnesium. Other common signs include shaking, muscle spasms or abnormal heart rhythms.

Recommendations for magnesium intake vary slightly for men and women. Adult men should aim for 400 to 420 mg per day, while adult women need 310 to 320 mgs a day (and about 40 milligrams more during pregnancy). Good sources include pumpkin seeds, almonds, spinach, potatoes and fortified cereals.

 

Bottom line

Brain fog is a vague condition with many possible causes. Increasing your intake of these vitamins can help positively.

Even if your inability to focus is a result of vitamin deficiency, it may be due to poor absorption in your body rather than inadequate intake. It's important to talk to your doctor and rule out any potentially serious causes.