Brain Fog and Focus Supplements

Forgetful? Fuzzy headed? Unable to concentrate? Overwhelmed by even relatively simple tasks? You’re not alone. Many people experience what’s often called ‘brain fog’.

It’s no surprise that our brains are struggling to keep up. We’re overloaded with endless mundane tasks. We’re working longer hours than ever^[i]. And almost all of us are locked into a 24/7 doom and gloom scrolling news cycle. It’s enough to make anyone’s brain want to dim the lights and pretend nobody’s home.

If brain fog is a problem for you, you’re probably keen to find a solution. Could focus supplements be the key to better brain function? We investigate...

Brain Fog and Your Wellbeing

Most of us experience a little brain fog from time to time. For some, it can become a persistent, frustrating and even embarrassing problem...

What is brain fog?

Brain fog shows itself in a lack of mental clarity, with those who have it describing feeling fuzzy-headed or having clouded thinking. Common symptoms of brain fog include:

Difficulty focusing during tasks or during conversations
Struggling to grasp even simple thoughts or concepts
Forgetfulness and losing track of what you’re doing
Exhaustion, which can manifest both mentally and physically
A lack of interest in things you normally enjoy

Is brain fog a symptom of something serious?

Brain fog is often a symptom of an underlying condition or physical change. However, it’s rare that it points to something serious.

Menopause/Perimenopause: hormonal changes are one of the most common causes of brain fog^[ii]. Research tells us that a drop in estrogen levels is responsible for cognitive issues during ’the change’^[iii].

Poor sleep: a lack of good quality sleep can lead to a decline in cognitive ability and alters what scientists call ‘task-associated cerebral blood flow’ (or what we non-nerds call having a big think)^[iv].

Anaemia/Nutrient deficiencies: a lack of iron, aka anaemia, reduces the flow of oxygen to the brain, making it harder for the ol’ noggin to do its best work^[v]. Deficiencies in other nutrients, particularly B12, can play into brain fog too^[vi].

Long COVID: one of the most common symptoms seen in patients experiencing Long COVID is brain fog^[vii]. It can also be a symptom of a short-term COVID infection.

Other causes: brain fog may also be a symptom of autoimmune conditions like MS, diabetes, hypothyroidism and migraine. In these cases, it will usually be one of several symptoms. If you think brain fog could be a sign of something serious be sure to consult your GP.

Stress and brain fog

Feeling unable to focus is an especially common symptom of everyday stress and anxiety^[viii]. This may be because your brain is too busy working out the root causes of stress to focus on the task at hand.

Brain fog may be experienced alongside other stress symptoms, such as a decrease in confidence, irritability and feeling overwhelmed. Accompanying physical symptoms include an upset stomach, muscle tension and headaches.

Focus Supplements and Brain Fog

When brain fog strikes, you might be tempted to turn to focus supplements. Just what do these daily dietary additions contain and how can they help?

What vitamins and minerals help with brain fog?

Key nutrients required for cognitive function and mental performance include:

Nutrient	The Science	Sources
Vitamin B12	B12 deficiency can impact memory and overall brain function^[ix]	Meat, fish, dairy products, fortified cereals
Vitamin D	Vitamin D is involved in brain function^[x]. Deficiency is linked to depression^[xi], a symptom of which can be brain fog	Sunlight. Vitamin D is not available through food sources. Those in northern countries or under-exposed to sunlight may benefit from supplementation
Iron	Iron is involved in neurodevelopment^[xii]. Studies show reduced levels can result in nervous system malfunction, leading to brain fog^[xiii]	Red meat, liver, beans, fortified cereals
Magnesium	Reduced magnesium intake is linked to cognitive impairment^[xiv]	Nuts, spinach, wholemeal bread
Omega-3 fatty acids	Studies suggest intake of Omega-3s may be linked to brain function^[xv]. Reduced levels are found in those with depression^[xvi]	Fatty fish (salmon, mackerel), walnuts, chia seeds
Vitamin C	Vitamin C appears to impact concentration, memory and focus^[xvii]	Citrus, peppers, broccoli, potatoes
Choline	Essential for brain function, choline could reduce cognitive decline^[xviii]	Eggs, beans, salmon, tuna, cruciferous vegetables
Probiotics	Studies show a connection between gut health and improved cognitive outcomes, as well as reduced stress^[xix]	Yoghurt, kefir, kimchi, tofu, kombucha

What do focus supplements contain?

Many focus supplements are based around B vitamins and, in particular, vitamin B12. Some will contain choline, or choline containing ingredients, such as Alpha GPC, a concentrated soy lecithin. Additionally, some boast the addition of resveratrol, with its claims to improve cerebral blood flow^[xx] and potential neuroprotective qualities^[xxi].

Other common focus supplement ingredients include:

Lion’s mane mushrooms for possible cognitive improvements^[xxii]
Gingko biloba for potential improved cognition and neuroprotective effects^[xxiii]
Omega 3 (see above)
Shilajit/fulvic acid to decrease neural inflammation^[xxiv] and claimed pro-cognitive effects^[xxv]

Is it worth taking a focus supplement for brain fog?

While focus supplements are no substitute for a healthy diet, they may be a useful add on, particularly for those deficient in certain vitamins and minerals, such as iron.

When it comes to brain fog there’s no quick fix. Indeed, a healthy lifestyle is the only surefire way to improve a brain on go-slow with no underlying medical cause. That said, a quality supplement can provide peace of mind that you’re getting your daily RNIs. One recent study even indicates that taking a daily vitamin can provide a positive placebo effect^[xxvi].

Dealing With Brain Fog: Our Top Tips

In addition to taking focus supplements, there are several things you can do to beat brain fog.

Exercise reduces brain fog

A recent study shows that regular exercise, such as walking, jogging or hitting the gym can help to improve brain fog^[xxvii].

Additionally, exercise is well known to aid sleep. Which is good news, since we know just how much impact poor sleep can have on our brain’s ability to do its job^[xxviii].

Given exercise’s mood boosting qualities, moving your body may also help to reduce stress and anxiety^[xxix], two chief causes of brain fog. In fact, just ten minutes of walking a day has been seen to provide a mood boost^[xxx].

Organisation and beating brain fog

You know what they say: tidy desk, tidy mind. Brain fog is only exacerbated by a busy, disordered lifestyle. To bring mind-calming order into your daily life try making these simple changes:

Build in breaks: put gaps between those back-to-back meetings, giving you time to organise notes, get some fresh air, take lunch or grab a cuppa
Harness your phone’s capabilities: notes, lists, calendars and reminders can help to reduce overwhelm, keeping you on time and prepared for daily tasks
EOD plan: take ten minutes at the end of your day to jot down and plan those chores that you know will be waiting for you tomorrow
Say no: that meeting that could be an email? The night out that sounds too tiring? A favour you’d rather not do? There’s power (and health) in giving yourself permission to say no