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November 12, 2024
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However, I am not going to give you just another list of supplements. I’ll also explain how each one works and give you the recommended dosages so you can easily include them in your daily routine.
By the end of this blog, you’ll have a clear understanding of how to use supplements to tackle brain fog, and significantly improve your focus and mental clarity.
Hi. I’m Dr. Laara Van Bryce, a chiropractor and functional medicine practitioner. I combine the best of traditional and alternative medicine, using a thorough approach to understand your health needs. My mission is to help you live your best life by supporting your journey to optimal health and wellness.
Brain fog is characterized by confusion, forgetfulness, lack of focus, and mental fatigue. It’s often a result of stress, poor diet, exposure to food sensitivities and chemical toxins, or lack of sleep, and can impair brain function and cognitive performance.
Chronic stress raises cortisol levels, which can negatively impact memory and learning. Additionally, nutritional deficiencies and sleep deprivation disrupt cognitive processes, while chemical toxins can alter brain chemistry and contribute to cognitive impairments.
Addressing these causes with stress management, a balanced diet, avoiding your food sensitivities and chemical toxins, managing good sleep hygiene, and supplementation can significantly improve your mental clarity and reduce your brain fog.
Supplements can play a crucial role in supporting brain health by enhancing neuron communication, reducing inflammation, and improving blood circulation.
So let’s talk about …what is a neuron and how do neurons communicate with each other. Simply stated, a neuron is a nerve cell.
Neurons talk to each other using chemicals called neurotransmitters, which help with memory and learning. When this communication is disrupted, it can cause brain fog and other cognitive issues.
Inflammation in the brain can disrupt neuron communication and lead to problems with memory and learning.
Reducing inflammation through a healthy diet, food sensitivities and chemical toxins, exercise, and supplementation can help maintain brain health.
As you can expect, adequate blood flow is also crucial. Good blood flow to the brain ensures it gets enough oxygen and nutrients essential for brain function. Improving cardiovascular health with regular exercise, a balanced diet, and supplementation can enhance brain function and reduce brain fog.
#1 Omega-3 Fatty Acids: Omega-3s, particularly DHA and EPA, are important for brain health. They support neuron communication and reduce inflammation, which can help improve cognitive functions like memory and focus.
The recommended dosage is 1,000–2,000 mg of omega-3 fatty acids from fish oil per day. There are some finger-prick blood tests that will measure your Omega-3 levels, and these can be helpful in determining your Omega-3 status.
#2 Vitamin B12: Vitamin B12 is crucial for maintaining healthy nerve cells and preventing cognitive decline associated with its deficiency.
Proper levels of B12 can support better mental clarity and cognitive function.
The recommended daily intake for B12 is 2.4 mcg. However, in older adults, the requirement can be much higher because older adults tend to lack HCL in their stomach, making it more difficult to digest and absorb vitamin B12 from their diet. A blood test can help determine if you have adequate levels of B12.
#3 Magnesium: Magnesium supports brain health by enhancing cognitive functions, reducing stress and anxiety, and improving sleep quality, which can significantly alleviate brain fog. Magnesium threonate, in particular, is highly effective as it can cross the blood-brain barrier, making it especially beneficial for boosting cognitive function and mental clarity.
The recommended daily intake for magnesium is 400 mg. for men and 320 mg. For women.
#4 Ashwagandha: Ashwagandha is an adaptogenic herb that helps the body manage stress by reducing cortisol levels. Lower cortisol can help reduce brain inflammation and support cognitive clarity.
The recommended dosage is 500-1000 (mg) per day.
#5 Vitamin D: Essential for overall brain health, Vitamin D helps regulate mood and reduce inflammation.
Adequate levels are important for maintaining cognitive function and mental clarity.
The recommended daily intake is 2000–3000 IU/day. ( I take 5000) But it is best if you get a blood test and make sure your vitamin D levels are over 50 ng/mL, preferably in the 60 to 80 range.
You now have a concise guide on how supplements can help with brain fog. Incorporating these supplements into your daily routine may support brain health and enhance cognitive function. Before taking any new supplements, consult your doctor to ensure they are safe and appropriate for your specific health needs. Taking these steps can help you manage brain fog effectively while safeguarding your overall well-being.
Now, I want to hear from you. How has your life been affected by brain fog, and what strategies or supplements have you tried to manage it? Sharing your experiences can offer valuable support and insights to others facing similar challenges. By sharing your story, we can build a supportive community that learns from one another and finds effective ways to improve health.
