Do you wake up and think "I can't do anything until I've had my coffee"?
Have you ever experienced forgetting very simple words or names of people you see regularly?
Do you ever walk into a room and forget what you were doing there in the first place?
Brain fog is a term used to describe a state of mental confusion or difficulty concentrating, where thoughts feel scattered, memory is impaired, and mental clarity is reduced. People experiencing brain fog often describe it as feeling like a cloud has settled over their thinking, making it hard to process information, make decisions, or stay focused.
I personally remember starting to notice this feeling when I was in college. A few years later I was diagnosed with hashimoto's thyroiditis. It was only after taking targeted supplements and fixing my diet that I learned brain fog was not normal!
There are two main causes of brain fog that I want to discuss, TBI's and hormone dysfunction.
TBI (Traumatic Brain Injury)
After a TBI, the brain undergoes a healing process that can disrupt its normal functions. Several factors contribute to brain fog in TBI patients:
- Inflammation: Injury to the brain often triggers inflammation, which can interfere with neural connections and cognitive function.
- Neurochemical Imbalances: A TBI can affect the production and regulation of neurotransmitters, like dopamine and serotonin, which play key roles in mood, focus, and memory.
- Fatigue and Sleep Disturbances: Many people with TBI experience sleep problems, which lead to cognitive impairments and mental fatigue, contributing to brain fog.
- Cognitive Overload: The brain may struggle to process information efficiently after a TBI, especially during activities that require concentration, which can lead to a sense of overwhelm and mental sluggishness.
Hormone Dysfunction
Hormones are crucial for maintaining cognitive function and energy levels. When there is an imbalance, such as with thyroid disorders or hormonal changes related to menopause or adrenal dysfunction, brain fog can occur.
- Thyroid Hormone Imbalances (e.g., Hypothyroidism): The thyroid regulates metabolism, and when it is underactive, the brain can receive less oxygen and glucose. This reduced energy supply affects cognitive function, leading to forgetfulness, difficulty focusing, and overall mental sluggishness.
- Cortisol and Stress Hormones: Chronic stress or adrenal fatigue can disrupt cortisol levels, leading to fatigue and poor brain function. Low cortisol levels can impair the brain's ability to handle stress and regulate attention.
- Estrogen and Progesterone Imbalances: In women, low levels of estrogen and progesterone during menopause or due to other conditions can affect neurotransmitter levels and brain function, contributing to forgetfulness, confusion, and difficulty concentrating.
Brain fog can range from mild to severe and can even create problems completing everyday tasks. If you're suffering from debilitating brain fog or suspect you need a little brain boost, here are some nutrients that you could try incorporating:
1. Vitamin B12
Vitamin B12 plays a crucial role in maintaining healthy nerve cells and producing DNA. A deficiency can result in:
- Brain fog: Impaired memory, focus, and mental clarity.
- Fatigue: B12 deficiency can cause extreme tiredness, which worsens cognitive performance.
- Neurological issues: Tingling in extremities, difficulty with balance, and more severe cognitive decline in prolonged deficiency.
B12 deficiency is more common in older adults, people with gastrointestinal disorders (e.g., Crohn’s disease), and vegans who do not supplement with B12.
You can get extra B12 in your diet by eating lots of red meat, green veggies, or getting a supplement that is liposomal.
2. Vitamin D
Vitamin D is not only essential for bone health but also impacts cognitive function and mood. Low levels of vitamin D are associated with:
- Brain fog: Difficulty with thinking clearly and memory lapses.
- Mood disorders: Vitamin D deficiency is linked to depression, which can also exacerbate cognitive problems.
Vitamin D deficiency is one of the most common deficiencies and is often prescribed to men with low testosterone. Get your labs drawn by your doctor and ask for Vitamin D. Supplement doses can range depending on your need, from 5,000-10,000 IU's per day.
3. Folate (Vitamin B9)
Folate, like B12, is essential for proper brain function and DNA synthesis. A folate deficiency can lead to:
- Cognitive impairment: Including forgetfulness and mental fatigue.
- Low energy: Reduced ability to focus due to overall fatigue.
When supplementing with Folate its important to note that the bioavailable form is called 5-MTHF or a synthetic form called folic acid.
4. Vitamin B6
Vitamin B6 helps produce neurotransmitters like serotonin and dopamine, which regulate mood and cognitive function. Deficiency in this vitamin can lead to:
- Mental confusion: Problems with memory, attention, and focus.
- Irritability and mood changes: Worsening cognitive symptoms like brain fog when combined with mental fatigue.
5. Iron
Iron is critical for delivering oxygen to the brain. Without enough iron, you may experience:
- Brain fog: Cognitive impairments like poor concentration and slower thinking.
- Fatigue: Low iron levels result in reduced energy, affecting mental sharpness.
- Anemia: Iron-deficiency anemia is a common cause of fatigue and reduced cognitive function.
You want to make sure you include red meat in your diet because it is the only source of the body's preferred source of iron called heme iron. Try adding red meat to your diet in the morning for an AM boost!
6. Magnesium
Magnesium is important for nerve function and neurotransmitter balance. A magnesium deficiency can lead to:
- Cognitive issues: Such as forgetfulness, poor concentration, and mental fatigue.
- Increased stress and anxiety: Making brain fog worse.
There are many forms of magnesium that are used to help different symptoms. For example, magnesium L-threonate is the form that is easiest to cross the blood brain barrier and magnesium glycinate is often a form used to enhance recovery and sleep.
7. Omega-3 Fatty Acids (DHA & EPA)
While not a vitamin, omega-3 fatty acids are vital for brain health. DHA and EPA support the structure of brain cells, and deficiencies are linked to:
- Memory problems: Poor memory and sluggish thinking.
- Mood disorders: Linked to depression and anxiety, which worsen brain fog.
When supplementing with Omega 3's its important you find a supplement wit the right ratios and from a reliable source. Omega supplements can go rancid easily so make sure you store it in the fridge.
Always remember that while suffering from ailments can be considered common, that does not mean it is also considered normal. If you notice a change in your mental clarity talk to your doctor about possible causes and treatments.