If you've experienced brain fog at one time or another, you aren't alone. It's that vague feeling of mental sluggishness or fuzziness or a general inability to concentrate or focus. It's often paired with deep feelings of fatigue, and it can be debilitating if it persists. Brain fog isn't a defined medical condition, because it has many causes and manifestations.

In a lot of cases, experts believe, brain fog is a result of some form of neuroinflammation, which can occur for many reasons. It can be related to poor sleep or to drug use, or it can even be a side effect of prescribed medications.

It may arise from stress or simple jet lag. Persistent and unexplained instances of brain fog have been associated with COVID , while other cases just take a good night's sleep to resolve. If you do experience a persistent case of brain fog, it's worth exploring many potential causes with your physician.

However, one of the most immediate -- and easiest to resolve -- may be a simple lack of key brain-boosting vitamins. If your brain fog comes down to simple mineral or vitamin deficiency, there are four likely causes, which we'll explore below. Vitamins are organic substances that are critical for your health.

In fact, there are 13 vitamins you need consistently in order to survive. These 13 vitamins are critical for various bodily functions, from cell growth to immune support.

Minerals, meanwhile, come from the earth. Although many of them aren't essential for survival, numerous key minerals play a role in your health. If you're not getting enough of a specific vitamin on a regular basis, you may become vitamin deficient and begin to notice health problems as a result.

A lack of vitamin C , for instance, was a well-known cause of scurvy in maritime days. Although brain fog may not be as serious as a bad case of scurvy, it can be quite disruptive to your everyday life. The good news is that, if it's a result of vitamin deficiency, you may be able to cure it rather quickly by adjusting your diet.

If you're seriously deficient in a specific brain-boosting vitamin, you may want to consider a supplement. However, note that you should always consult your doctor before adding a supplement to your diet.

Not all vitamins and minerals are crucial for brain health and function. If you're experiencing constant brain fog or you're always tired , it's worth checking your diet for four in particular: vitamin B12, vitamin D, iron and magnesium.

Vitamin B12 is critical for cardiovascular and neurological health. Your body needs it to make red blood cells and develop healthy nerves, and it's readily available in common food products such as dairy, eggs, meat and fortified foods.

Additionally, overdosing on vitamins is possible and, in some cases, can be toxic. Before considering supplements of any kind, talk to your doctor to determine not only what nutrients and doses will support your specific needs, but also whether you even need them in the first place.

So, before we get into the best supplements for brain health, make sure to:. So, which nutrients are best for your brain health? Some support better memory, alertness, and creativity. Others slow down the development of major mental health conditions.

No one nutrient can do it all, but here are 3 — all available in supplement form — to help sharpen your mental edge. As far as brain supplements go, omega-3 fatty acids are a great place to start. Omega-3s bring a bit of everything, including improved brain function, memory, and reaction times.

In fact, omega-3s promote brain health both during pregnancy and early life — making it an important nutrient for expectant parents and newborns alike. Fatty fish like salmon, trout, and herring are excellent sources of omega-3s. Sardines are among the fish with the lowest levels of mercury.

Not a fish fan? More research is needed to completely understand the effects of vitamin D on the brain, but we know a lot about what happens when we get just the right amount. The reason: These vitamins help boost the production of neurotransmitters , or brain chemicals, that deliver messages between the brain and body.

Where to find them: Beans are one of the best sources of B vitamins across the board. You can find B6 in bananas, oranges, papaya, cantaloupe, tuna, salmon, poultry, and dark leafy greens. Folate is found in broccoli, greens, whole grains, eggs, peanuts, and sunflower seeds.

Vitamin B12 is found solely in meat and fish products; for vegans and vegetarians, nutritional yeast and fortified whole grains are a good way to get your supply. People on a plant-based diet do have a much higher risk of a true B12 deficiency, so talk to your doctor or dietitian about whether or not a B12 supplement is right for you.

This antioxidant is known for its immunity powers, but vitamin C and other flavonoids also support the brain , potentially by taming brain-damaging inflammation. In one study , by Rush University researchers including Dr.

Where to find it: Get vitamin C in abundance from kiwi, red and green bell peppers, citrus, berries, broccoli, cauliflower, brussels sprouts, and tomatoes. Otherwise, a well-rounded diet for the average person should be enough. If your doctor or dietitian determines that a supplement is right for you, there are high-quality options out there.

Look for a seal of approval from a third-party certification program like Consumer Lab, NSF International, or the US Pharmacopeial Convention USP , which means the product has been tested for quality, purity, and potency—plus that it actually contains the ingredients it claims.

If you do choose to opt for brain-boosting supplements, Foroutan says there are a few categories to consider. This amino acid helps calm neurotransmitters, which is great for mood and stress.

Because stress negatively impacts brain functioning, this can be helpful along with mindfulness techniques to lower stress levels, Foroutan says. Other research suggests the supplement may improve cognitive functioning.

Research has been mixed, but the mitochondrial nutrient is known for improving cognition and neurotransmitter function, Foroutan says. This funny-sounding supplement has been shown to improve memory , and Foroutan adds it supports healthy blood flow to the brain for even more health perks.

Good news, coffee lovers! One study observed that caffeine can increase alertness and feelings of well-being, improve concentration and mood, as well as reduce the risk of cognitive decline. The neuroprotective effect of ginseng may be useful in the prevention of depression.

One study also found that this spice improved memory and mood in people with mild, age-related memory loss. Many clinical studies have demonstrated improvements in verbal learning, delayed word recall, memory acquisition, and anxiety reduction with using Bacopa. Foroutan likes this supplement for brain health because it encourages attention and focus.

Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases.

Researchers have tried to answer these questions by testing how these individual nutrients affect cognitive health. So far the limited studies have found no evidence they help, with a few rare exceptions. Still, this doesn't mean that the brain supplements may not work.

It's just that there is not much, if any, evidence from randomized clinical trials — the gold standard for research — on isolated vitamins or minerals and brain health. There are three types of omega-3s: eicosapentaenoic acid EPA and docosahexaenoic acid DHA — which are found mostly in fatty fish like salmon and mackerel — and alpha-linolenic acid ALA , which is found in leafy green vegetables Brussels sprouts, spinach , vegetable oils canola, soybean , and nuts and seeds walnuts, flaxseeds.

The body coverts ALA into EPA or DHA, but only in small amounts, so the best way to get high amounts of EPA and DHA is by eating more fish. Omega-3s help build cell membranes in the brain and also may have anti-inflammatory and antioxidant effects that could protect brain cells.

Fish is a staple in the Mediterranean and MIND diets, among others, and studies have found an association between higher intake of fish and a lower risk of cognitive decline.

However, omega-3 supplements haven't shown the same effect. Any benefit seems to come from a greater intake of fish and not from taking fish oil supplements.

The fan-shaped leaves of the ginkgo tree are used in traditional Chinese medicine to treat all kinds of ailments. In the United States, the extract from the leaves is sold as a supplement commonly called ginkgo biloba. One of its main selling points is as a memory enhancer.

However, as with other brain health supplements, the science doesn't support the claims. One of the largest clinical trials that explored the possible link was the Ginkgo Evaluation of Memory GEM study. Everyone was given either milligrams of ginkgo or a placebo twice a day for almost six years.

This amount was chosen based on previous research. The results found that ginkgo biloba did not lower the overall rate of developing dementia. So, the question remains: with no evidence, why do people still buy in to brain health supplements? A major reason, it's easier to take a pill than to make lasting lifestyle changes.

Instead, invest in doing more exercise and following a plant-based diet. These can help with memory and brain health in the long term more than any supplement. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.

Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

By age 60, more than half of adults have concerns about their memory. This report, Improving Memory: Understanding age-related memory loss , describes these normal age-related changes and other more serious causes of memory loss — and how to distinguish between them.

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Stay on top of latest health news from Harvard Medical School. Recent Blog Articles. Flowers, chocolates, organ donation — are you in? What is a tongue-tie? What parents need to know. Many factors, such as nutrient deficiencies, medical issues, and sleep deprivation, may contribute to brain fog.

If you have brain fog, speak with a healthcare professional to rule out serious potential causes and find the proper treatment. Some research suggests that certain supplements may be helpful for those experiencing brain fog symptoms. Having suboptimal or low levels of certain nutrients may contribute to or cause brain fog-related symptoms, so supplementation with these nutrients may help.

However, brain fog has many possible causes, some of which are serious. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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Nutrition Evidence Based 6 Best Evidence-Based Supplements for Brain Fog. Medically reviewed by Lisa Hodgson, RDN, CDN, CDCES, FADCES , Nutrition — By Jillian Kubala, MS, RD — Updated on February 14, Vitamin D. Vitamin C. B complex. Other ways to reduce brain fog.

The bottom line. Was this helpful? How we reviewed this article: History. Feb 14, Written By Jillian Kubala MS, RD. Aug 26, Written By Jillian Kubala MS, RD. Medically Reviewed By Lisa Hodgson, RDN, CDN, CDCES, FADCES. Share this article. Read this next.

How Nutritionists Can Help You Manage Your Health. Medically reviewed by Kathy W. Warwick, R. Healthy Lifestyle May Offset Cognitive Decline Even in People With Dementia A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —… READ MORE.

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What to Know About Emulsifiers in Food and Personal Care Products While there are many FDA-approved emulsifiers, European associations have marked them as being of possible concern.

Let's look deeper: READ MORE. Taking a Daily Multivitamin May Help Slow Cognitive Aging and Boost Memory Researchers have found that a daily multivitamin supplement was linked with slowed cognitive aging and improved memory.

Your Guide to Working with a Dietitian Dietitians can help you create a more balanced diet or a specialized one for a variety of conditions. What Is Liquid Collagen and Can It Boost Our Health? Medically reviewed by Amy Richter, RD.

Millions of people take a multivitamin each day. Some believe it's a sort of insurance in case their diet is missing some essential nutrient.

Others believe it will ward off disease by boosting immunity, improving brain health, or regulating metabolism. It's easy to see where these ideas come from: ads tout wide-ranging health benefits, even though most offer little or no evidence to back up the claims. But research on the health benefits of multivitamins has been mixed at best.

This year, for example, the US Preventive Services Task Force, a leading authority on preventive healthcare, reviewed 90 of the best available studies on supplements and vitamins, concluding the products didn't protect healthy adults lacking nutritional deficits against cardiovascular disease, cancer, or death from all causes.

Might research on different doses, supplement combinations, or populations prompt a different conclusion? Well, yes — in fact, that may have already happened, according to a new study that focused on memory and brain function. Our current options for improving brain health are limited.

For example, regular exercise, optimal weight, and a heart-healthy diet can improve cardiovascular health and lower the chances of certain types of dementia, such as dementia due to strokes.

Beyond such common-sense measures, no available medicines, supplements, or treatments reliably improve brain function over the long term, despite advertisements claiming otherwise. One study suggested that estrogen may provide protection for cognitive function. Finally, if you suspect that a medication you are taking is contributing to your brain fog, or if you have chronic relentless brain fog, it is important to discuss these experiences with your doctor.

Vitamins and minerals play a major role in helping the brain and the rest of the nervous system function properly. There are a number of vitamin and mineral deficiencies that can result in brain fog.

These include inadequate levels of B vitamins, magnesium , vitamin C , and vitamin D. In addition to vitamins and minerals, the brain also needs adequate intake of healthy fats, such as omega-3 fatty acids.

As with any supplement, especially if you have a medical condition, consult your physician before trying any new vitamin or supplement. Adequate vitamin D levels have been linked to improved cognitive function, memory, and attention.

One study found vitamin D to play a part in neurodevelopment. Additionally, one of the major roles of vitamin D is the regulation of calcium levels , which is essential for the proper functioning of neurons and neurotransmitter action.

For this reason, getting enough vitamin D may help with supporting optimal brain health. Magnesium is a powerful mineral needed in so many functions in the body, including brain health. It plays a critical role in brain function and mood since it is essential for nerve function and structur e.

Low levels of magnesium have been linked to poor mood and nervous system issues. On the other hand, adequate levels of magnesium in the brain have been shown to enhance the ability to make new neural connections in the brain and improve mental balance.

Magnesium is required for production of the neurotransmitters, including GABA, which promotes calm, and serotonin, which supports mood. Melatonin is produced from serotonin, which is one reason why magnesium can support sleep by promoting relaxation. With so many roles in issues related to brain fog, it is important to get enough magnesium through diet and possibly supplementation.

Foods rich in magnesium include nuts, seeds, dark leafy greens, and beans. Processed foods, on the other hand, generally lack magnesium. Research conducted on animal models has shown that antioxidants can provide protection to the brain. Antioxidant compounds reduce oxidative stress by neutralizing free radicals that can cause oxidative damage to cells.

Vitamin C is a powerful antioxidant and can be found in a variety of fruits and vegetables, making it an easy vitamin to consume on a daily basis. B-complex refers to the eight B vitamins. Vitamin B12 supports brain health by providing the body with the ingredients it needs to make myelin, the protective coating around nerve cells in the brain.

One study found that elderly people with healthy levels of B had better cognitive function than those studied who did not. This active form is the easiest for the body to absorb and utilize regardless of genetic status.

Choline, found in eggs, is very similar to B vitamins, and is essential for the body to produce the chemical acetylcholine, which is crucial for brain function. National Institutes of Health's Office of Dietary Supplements.

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Alzheimers Res Ther. Liu H, Ye M, Guo H. An updated review of randomized clinical trials testing the improvement of cognitive function of Ginkgo biloba extract in healthy people and Alzheimer's patients. Front Pharmacol. Gopukumar K, Thanawala S, Somepalli V, Rao TSS, Thamatam VB, Chauhan S.

Efficacy and safety of ashwagandha root extract on cognitive functions in healthy, stressed adults: A randomized, double-blind, placebo-controlled study. Evid Based Complement Alternat Med.

Zahiruddin S, Basist P, Parveen A, et al. Ashwagandha in brain disorders: a review of recent developments. J Ethnopharmacol. McLellan TM, Caldwell JA, Lieberman HR. A review of caffeine's effects on cognitive, physical and occupational performance. Neurosci Biobehav Rev. Fiani B, Zhu L, Musch BL, et al.

The neurophysiology of caffeine as a central nervous system stimulant and the resultant effects on cognitive function. Crawford C, Boyd C, Avula B, Wang YH, Khan IA, Deuster PA. A public health issue: dietary supplements promoted for brain health and cognitive performance.

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Sr Care Pharm. Lloret A, Esteve D, Monllor P, Cervera-Ferri A, Lloret A. The effectiveness of vitamin E treatment in Alzheimer's disease. Chakkera M, Ravi N, Ramaraju R, et al. The efficacy of vitamin D supplementation in patients with Alzheimer's disease in preventing cognitive decline: a systematic review.

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By Brittany Lubeck, MS, RDN Brittany Lubeck, RD, is a nutrition writer and registered dietitian with a master's degree in clinical nutrition. Use limited data to select advertising. Create profiles for personalised advertising.

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Table of Contents View All. Table of Contents. A Word of Caution. Unsupported Claims. Safety Considerations. Staying Brain Healthy. Frequently Asked Questions. The Bottom Line Omega-3s from the diet are essential to brain health, but more research is needed to determine if supplements are the best choice for increasing your intake of these important nutrients.

Frequently Asked Questions Do brain health supplements really work? What vitamins are necessary for brain function? How do I choose a supplement for brain health?

When choosing any new supplement, it's important to do your research. Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.

Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. S Melzer TM, Manosso LM, Yau SY, Gil-Mohapel J, Brocardo PS.