These Supplements Can Help Reduce Brain Fog

NDTV

30-04-2025

Brain fog is a non-medical term used to describe a state of mental fatigue or clouded thinking, where a person may struggle with concentration, memory, mental clarity, and alertness. It can feel like mental sluggishness or being 'spaced out.' Causes of brain fog range from stress, poor diet, lack of sleep, hormonal imbalances, and sedentary lifestyle, to underlying conditions like hypothyroidism, inflammation, or nutrient deficiencies. Supplements can help reduce brain fog when it's linked to nutritional gaps, chronic inflammation, oxidative stress, or neurotransmitter imbalances. Keep reading as we list supplements you can add to your diet to reduce brain fog.
7 Supplements that can help reduce brain fog
1. Omega-3 fatty acids
Omega-3s are essential fats found in fish oil that support brain structure and function. DHA, in particular, makes up a large portion of the brain's grey matter. These fats reduce inflammation, improve communication between brain cells, and are known to enhance memory and mood. People deficient in omega-3s often report mental fatigue, so supplementation can help restore clarity and focus.
2. Vitamin B12
Vitamin B12 is vital for energy production and nerve health. A deficiency can lead to fatigue, memory issues, and confusion, all classic symptoms of brain fog. Supplementing with B12 supports the production of neurotransmitters like serotonin and dopamine and helps maintain the protective sheath around nerves (myelin), which is essential for fast and clear communication between brain cells.
3. L-Theanine
Found naturally in green tea, L-theanine promotes relaxation without sedation. It helps calm the mind, improve focus, and reduce mental clutter. When combined with caffeine, L-theanine can enhance attention and working memory while minimising the jitteriness caffeine sometimes causes. This makes it especially useful for managing stress-induced brain fog.
4. Ginkgo biloba
Ginkgo biloba enhances blood circulation to the brain, which helps deliver more oxygen and nutrients to brain tissues. This improved flow supports better concentration, mental sharpness, and memory retention. Ginkgo also has antioxidant properties that protect brain cells from oxidative stress, which is a key contributor to cognitive decline and fogginess.
5. Magnesium
Magnesium plays a role in over 300 enzymatic processes, including those related to brain and nervous system function. Low levels of magnesium can lead to irritability, anxiety, and poor concentration. Magnesium supplements, particularly magnesium threonate, have been shown to support synaptic plasticity and memory, helping clear brain fog caused by stress and sleep issues.
6. ALCAR
Acetyl-L-Carnitine also known as ALCAR supports energy production in brain cells by transporting fatty acids into mitochondria. It also helps produce acetylcholine, a key neurotransmitter involved in learning and memory. ALCAR has been shown to improve mental energy, clarity, and alertness, particularly in people experiencing fatigue or age-related cognitive decline.
7. Vitamin D
Vitamin D plays a role in regulating mood, reducing inflammation, and supporting immune and brain health. Deficiency is often linked to depression, fatigue, and cognitive issues. Supplementing with vitamin D, especially in those who get little sunlight, can help lift brain fog by enhancing mood-regulating chemicals and reducing inflammatory responses in the brain.
Supplements work by supporting brain function, improving blood flow, reducing inflammation, and enhancing the production of essential brain chemicals. Add them to your routine today to boost health.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.