“Brain haze,” while not a medical problem on its own, describes a team of signs and symptoms such as difficulty with memory, lack of ability to focus, difficulty processing info, fatigue, as well as scattered ideas (1Trusted Source, 2Trusted Resource).
It commonly impacts people with certain medical conditions, consisting of fibromyalgia, Hashimoto’s thyroiditis, chronic fatigue syndrome, depression, autism range condition, celiac illness, and also neuropsychiatric conditions (1Trusted Source, 3Trusted Source).
Several variables, including nutrition shortages or inadequacies, might add to brain fog signs and symptoms. These are extra usual in people with medical problems typically related to mind haze (4Trusted Resource, 5Trusted Resource, 6Trusted Resource).
When brain haze is triggered by reduced or lacking levels of vitamins, minerals, as well as various other nutrients, supplementation might be practical.
This article covers 6 evidence-based supplements that may help with mind haze.
1. Vitamin D.
Vitamin D is a fat-soluble nutrient needed for body immune system function, mind health, and also more.
Having reduced or deficient vitamin D degrees may negatively influence cognitive health and also contribute to mind haze symptoms.
Individuals that have clinical depression or depressive signs and symptoms commonly experience mind haze signs and symptoms such as bad concentration and also memory problems.
Individuals with anxiety are additionally more probable to have shortages in several nutrients, consisting of vitamin D (7Trusted Resource, 8Trusted Resource).
Vitamin D shortage is connected with an increased risk of depressive signs. Research study recommends that vitamin D supplements can aid enhance vitamin D levels and might help boost depressive symptoms, including mind haze (9Trusted Source, 10, 11Trusted Source, 12Trusted Source, 13Trusted Source).
Various other researches reveal that vitamin D supplements may enhance overall mental wellness– consisting of state of mind, negative ideas, as well as symptoms of anxiousness and anxiety– in particular individuals (14Trusted Resource, 15Trusted Resource).
This recommends that supplementing with vitamin D may ease mind fog, at least to some extent.
Additionally, a little study in 42 postmenopausal females that were reduced in vitamin D located that those who supplemented with 2,000 IU of vitamin D daily for 1 year done better in learning and memory tests than those who took 600-IU or 4,000-IU doses (16Trusted Source).
Nevertheless, even more research study is required.
Some studies show that low vitamin D levels may be linked to mind haze signs and symptoms. Supplementation might assist boost memory, concentration, and state of mind in some individuals, which may aid relieve brain fog.
Omega-3 fats are well known for their remarkable wellness effects. Taking focused omega-3 supplements might benefit brain health and wellness as well as improve specific signs and symptoms of brain haze, including difficulties with attention and also memory (17Trusted Source).
Studies show that supplementing with the omega-3 fatty acids eicosapentaenoic acid (EPA) and also docosahexaenoic acid (DHA) might sustain mind health and wellness, including memory, interest, and also mood.
Research including 176 grownups with reduced omega-3 consumption located that supplementing with 1.16 grams of DHA per day for 6 months caused improvements in anecdotal and also functioning memory compared with a sugar pill (18Trusted Source).
One more research study located that therapy with 1.25 grams or 2.5 grams of omega-3 fatty acids daily reduced memory decrease in individuals experiencing loneliness over a 4-month period (19Trusted Source).
Omega-3 supplements might likewise boost depressive signs and also enhance mood, which may help in reducing signs of brain fog.
One review of 26 researches recommended that taking omega-3 supplements with EPA concentrations of at least 60% at a dose of at the very least 1 gram per day might assist deal with depressive symptoms (20Trusted Source).
What’s more, omega-3 supplements might aid boost stress and anxiety symptoms. Individuals that experience anxiousness might report signs and symptoms of brain haze because anxiousness can adversely impact state of mind, focus, and also memory (21Trusted Resource, 22Trusted Resource).
Magnesium is a crucial mineral that’s concentrated in foods like beans, seeds, as well as spinach. It’s essential for many essential body functions, such as chemical reactions, power manufacturing, nerve function, and also high blood pressure regulation (23Trusted Resource).
Many individuals do not get sufficient magnesium in their diet, which might adversely affect brain health and also lead to brain fog symptoms such as trouble concentrating.
Reduced magnesium levels prevail in those that are stressed and can even raise susceptibility to stress and anxiety (24Trusted Resource).
Stress can trigger memory problems, poor focus, and also stress and anxiety symptoms (25Trusted Resource, 26Trusted Source).
For this reason, preserving optimal magnesium levels through supplementation may help in reducing sensitivity to anxiety as well as consequently boost stress-related cognitive problems and also brain fog signs and symptoms.
Plus, some research studies have actually connected suboptimal magnesium levels with reduced cognitive feature and response time as well as increased threat of cognitive disability (27Trusted Resource, 28Trusted Resource).
A research in 2,466 people ages 60 and up found that those with greater magnesium degrees did better on tests of cognitive functions like attention and memory and had reduced risks of establishing cognitive impairment than those with reduced magnesium degrees (29, 30Trusted Source).
Some research recommends that magnesium supplements may also aid treat signs and symptoms of anxiety as well as clinical depression, which may boost signs of mind fog pertaining to these typical psychological health conditions (31Trusted Resource).
4. Vitamin C.
Vitamin C is popular for its function in immune wellness, yet this nutrient likewise sustains several various other important features in the body, including mind health and wellness.
A research that included 80 healthy and balanced grownups discovered that those with ample blood levels of vitamin C executed considerably better in tests evaluating memory, focus, response time, and also emphasis than those with reduced vitamin C levels (32Trusted Resource).
Reduced vitamin C levels may also adversely affect state of mind, and vitamin C shortage is connected to clinical depression and also cognitive disability (33Trusted Resource).
A research study in 139 young men located that greater vitamin C degrees were related to enhanced state of mind and lower rates of clinical depression and also confusion (34Trusted Resource).
What’s even more, a recent research study suggests that vitamin C supplements may boost mood in individuals with subclinical depression, which might boost cognitive efficiency, thus reducing depression-related mind fog (35Trusted Resource).
5. B complicated.
Researches show that low or lacking degrees of specific B vitamins can bring about signs of brain haze such as memory issues, problem concentrating, and also much more.
In people with low levels of B vitamins, supplements may help reduce these symptoms.
For example, a research in 202 people with cognitive impairment and also low or deficient B12 degrees located that B12 supplements led to enhanced cognition in 84% of participants and also improved scores on memory and interest examinations in 78% of participants (36Trusted Source).
A current study that consisted of 39,000 individuals discovered that low vitamin B12 levels were connected with poorer attention and memory (37Trusted Resource).
Having reduced or lacking degrees of various other B vitamins, including vitamin B6 and folate, may additionally intensify symptoms of brain haze, including difficulties with focus and memory (38Trusted Source, 39Trusted Source).
For this reason, taking a top quality B complex supplement may help reduce the risk of these brain haze signs and symptoms.
L-theanine is a compound that’s focused in green tea and also various other plants.
Some studies suggest that taking an L-theanine supplement may help improve psychological alertness, response time, as well as memory.
A recent study in 69 adults ages 50– 69 located that a solitary dose of 100.6 mg of L-theanine enhanced response time and functioning memory on cognitive examinations (40Trusted Source).
L-theanine supplements might additionally minimize stress and also boost calmness and leisure (41Trusted Resource).
What’s even more, a tiny research study found that 200 mg of L-theanine per day helped in reducing stress-related signs and symptoms and also improve sleep and particular facets of cognitive health compared with a sugar pill (42Trusted Resource).
Lowering tension, enhancing rest quality, as well as supporting cognitive health might all aid relieve brain fog.