Author: Results That Motivate

Ever get the feeling that you are in a mental fog and unable to concentrate properly or recall information correctly? If you are over 50 years of age, sooner or later you will be confronted with the reality that brain fog is a real thing. Brain fog is a frustrating feeling of mental cloudiness. Fortunately, a great natural solution to clear the cobwebs from your head is found in the form of vitamins. In this article, we will examine the vitamins that are most helpful in reducing brain fog and improving mental clarity.

Brain Fog: What Is It and Why Does It Happen? 

Brain fog is not an official medical diagnosis, though. It’s a term consumers use to describe when they feel a little confused, can’t concentrate or focus, or are unable to think clearly. It can mean: – trouble concentrating – trouble remembering – lack of mental clarity.

There are moments when memory lapses occur unavoidably. But even normal cognitive slippage can weaken our morale and drive us crazy. When it persists, brain fog interferes with the quality of life, particularly as we age. There are several reasons for developing this fogginess: hormonal changes, nutrient deficiencies, chronic stress, sleep disturbances, certain medications, and underlying health conditions.

Essential Nutrition for Mental Function

Brain Health Vitamins are micronutrients or minerals important for brain function and mental sharpness such as the production of neurotransmitters (signals that carry information within the brain) and brain protection (against oxidative stress). Let’s review a few specific examples.

Vitamin B12 (cobalamin): The Energy Booster

Vitamin B12 is one of the major vitamins for brain function and red blood cell formation. It’s an important nutrient for DNA synthesis, neurotransmitter production, and myelin formation (insulating sheath around nerve cells). B12 is absorbed in our body through the digestive system. We can obtain this vital nutrient from food sources such as fish and shellfish, beef and liver, eggs, dairy products, and fortified cereals. If you follow a plant-based diet, absorption issues may warrant the need for supplements just to be on the safe side. Always check with your doctor.

Vitamin D: the Sunshine Vitamin for a Sharp Mind

Vitamin D is often called the ‘sunshine vitamin’ as the version of vitamin D we can use in our bodies requires natural sunlight to be converted from Vitamin D2 (the form we eat) to Vitamin D3 (the form our body uses). Vitamin D is key to good bone health and immune function, and emerging evidence suggests that vitamin D plays a vital role in brain health via multiple pathways. Vitamin D is required for cell growth, cell repair, and neuroprotection. There are vitamin D receptors found throughout the brain, which seems to explain its role in cognitive function.

Despite the recommendations from many doctors to take supplements, research shows that vitamin D deficiency is common in older adults and is on the rise. Vitamin D insufficiency is associated with an increased risk of cognitive decline and dementia. A large study of older adults published in the journal Neurology compared the vitamin D status of an older adult with cognitive impairment to those with normal cognition. The research concluded that severe vitamin D deficiency was associated with a 122 percent increased risk of developing dementia.

What can vitamin D do for you? Vitamin D can reduce inflammation, protect against oxidative stress, and influence neurotransmitter function.

Vitamin E: The Antioxidant for Brain Health 

Vitamin E is a powerful antioxidant and helps to reduce oxidative stress and brain cell damage. As we age, brains seem to be exposed to more oxidative stress, which may ultimately increase the risk for cognitive impairment and neurodegenerative disease. Reviews suggest that higher vitamin E intake was protective against cognitive decline in older adults. One study published in 2012 in the Journal of Alzheimer’s Disease reviewed 11 studies that found higher vitamin E intake was associated with a lower incidence of cognitive decline in older adults. Researchers from Rush University in Illinois reported in the Archives of Neurology in 2006 that higher doses of vitamin E delayed functional decline in patients with mild to moderate Alzheimer’s.

Good food sources of vitamin E include: – nuts (almonds, hazelnuts) – seeds (sunflower seeds, pumpkin seeds) – vegetable oils (sunflower oil, safflower oil) – avocados – leafy green vegetables

Vitamin E supplements are widely available and should be safe but getting vitamin E from food sources is best, especially if you eat an array of fruits and vegetables. Some high-dose supplements may interact with some medications, so check with your doctor before supplementing.

Vitamin C: It’s not just for Immune Health 

Famous for its immune-boosting properties, vitamin C is a potent brain nutrient, providing robust antioxidant action and boosting neurotransmitter production while protecting brain cells from oxidative damage. We have 10 times higher vitamin C levels in our brain than in our body. Higher vitamin C intake has been associated with better cognitive function in another study published in the journal Nutrients (2015). In this study, vitamin C helped reduce brain fog by supporting neurotransmitter production, protecting the nervous system, and reducing fatigue.

Good dietary food sources of vitamin C include citrus fruit (oranges, grapefruit, lemons), berries (strawberries, blueberries), kiwi fruit, bell peppers, broccoli, and tomatoes.

Vitamin C supplements are widely available and, overall, safer than food sources.

B-Complex Vitamins: The Brain’s Support Crew 

B-complex vitamins are a group of related nutrients known as water-soluble B vitamins. As a group, B vitamins play a huge role in supporting many aspects of brain health and cognitive function, such as energy metabolism, Neurotransmitter synthesis, Myelin production, and DNA synthesis and repair.

Key B-complex vitamins for brain health include: – vitamin B1 (thiamine) – vitamin B3 (niacin) – vitamin B6 (pyridoxine) – vitamin B9 (folate)

One study published in the American Journal of Clinical Nutrition in 2008 found that B complex supplementation slowed down cognitive decline and brain shrinkage in older adults with mild cognitive impairment.

Beyond Vitamins: Holistic Approaches to Reducing the Haze of Brain Fog 

Vitamins can help to clear brain fog, but they certainly aren’t the whole story. To take your cognition to the next level:

Drink up: mild to moderate dehydration is one of the most common brain fog culprits

Get more sleep: Quality sleep and improving memory consolidation are key to cognitive function

Get moving: Physical activity improves blood flow to the brain and new brain cell development

De-stress: Chronic stress can be a brain fog culprit. Do what you need to do to reduce stress, such as meditation, deep breathing, or yoga.

Keep your brain busy: Puzzles, learning new things, or socializing boosts cognition.

Omega-3 fatty acids: While not being a vitamin, of all the brain nutrients that benefit cognition, these essential fats are one of the most important for brain health. Try eating more fatty fish twice a week or supplement with a high-quality fish oil supplement.

Cut down on alcohol and caffeine: both interfere with quality sleep (a brain fog culprit) and exacerbate dehydration (another serious brain fog culprit).

Brain fog. We all suffer from it to some degree or other, especially as we age. There’s no magical pill that you can take to clear brain fog. Appropriate nutritional brain food, however, in the form of essential vitamins will help you to reduce brain fog and move towards sharper cognition. A balanced diet of fruits and vegetables, whole grains, and lean protein foods is the best way to provide proper nutrition for your brain. If you do want to supplement, always visit your healthcare provider first, especially if you have a health condition or are taking other medications. This will help see if you are deficient and, if so, what the correct doses will be for you.

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