Can nootropics help with brain fog?
November 15, 2024
Many people experience periods of brain fog, a sensation of mental cloudiness that can make daily life feel challenging. It’s often described as a struggle to focus, think clearly, or recall information easily. While not a medical diagnosis, brain fog can significantly impact productivity and overall well-being, leaving individuals searching for relief and ways to regain mental clarity.
Do your thoughts feel jumbled, with constant distractions and lack of concentration? If so, these may be signs of brain fog, and our article could be just what you need to understand why this happens and how to address it.
What’s Behind Brain Fog
Brain fog refers to a state where your mind feels muddled, distracted, and sluggish, making it hard to think clearly or find the right words when you need them. This is a common experience, often linked to a strained or exhausted nervous system, or even neuroinflammatory processes. A study involving 132 participants aged 14 to 29 found that mental cloudiness was most often caused by fatigue, sleep deprivation, dehydration, or intense mental activity. It’s clear that the brain needs time to rest and recover. Let’s take a closer look at the main factors that contribute to this condition.
Oxidative Stress
Oxidative stress occurs when there is a lack of oxygen. Our brain needs to “breathe” in order to think, however strange that may sound. Research shows that just one minute of oxygen deprivation during a stroke can kill 1.9 million neurons and 14 million synapses. Neurons die because, without enough O₂, mitochondria cannot convert O₂ into H₂O to maintain ATP synthesis.
The result of oxidative stress is the formation of a large number of free radicals. While free radicals are constantly produced in our body, balance is essential, just like in nature. Pollution, exhaust fumes, junk food, smoking, and alcohol consumption all significantly increase the number of free radicals, which in turn contribute to neuroinflammation and neurodegenerative diseases.
Additionally, oxidative stress has been shown to increase the permeability of the blood-brain barrier, allowing harmful substances to penetrate and damage the brain.
Nutrient Deficiency
Brain fog doesn’t just happen for no reason—it’s often linked to a poor diet. Specifically, your everyday meals may lack vital nutrients such as amino acids, vitamins, and minerals.
Ideally, we should get all of these from food, but reality doesn’t always align with this. Despite our best efforts, most people still don’t consume enough brain-boosting nutrients through their diet. Factors like soil depletion, pesticide use, environmental changes, genetic differences, an abundance of junk food, and digestive issues all play a role. In short, if your brain is starting to feel foggy, the problem might simply be your insufficient diet.
Hormonal Imbalance
The thyroid gland is in charge of regulating levels of thyroxine (T4) and triiodothyronine (T3). T4 is converted into T3 with the help of selenium, which then affects gene expression, ultimately activating neurotransmitters like dopamine, norepinephrine, and adrenaline — a complex cascade of processes.
When the thyroid isn’t working properly, often due to iodine deficiency or prolonged stress, this hormonal activation process is disrupted, leading to brain fog as a result.
Poor Sleep
Sleep is essential for the brain’s rest and recovery. We’ve all had nights when we stay up late or can’t fall asleep, and the next day, our brain feels foggy and sluggish.
Poor sleep leads to a drop in acetylcholine levels, which can impair working memory and slow down mental clarity. Micro-sleeps, when you briefly nod off for a few seconds or minutes during the day, are a sign of disrupted nerve signal transmission.
Additionally, poor sleep affects melatonin production, and since melatonin helps regulate serotonin levels, a lack of it results in lower serotonin, leading to a decrease in overall well-being and happiness.
Low BDNF Levels
Brain-derived neurotrophic factor (BDNF) is a protein that plays a key role in the growth, health, and survival of neurons. Higher levels of BDNF improve cognitive functions, memory, and mood, while also reducing the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s. Chronic stress and oxidative stress can lower BDNF levels.
There are ways to boost BDNF levels in the brain, including the use of nootropic supplements, which we will discuss further below.
Top Supplements to Clear the Fog
Fighting Oxidative Stress and Energizing the Brain
Vitamin C – A powerful antioxidant and an excellent scavenger of reactive oxygen species.
Vitamin E – Shields cells from oxidative stress and free radicals. However, be cautious with vitamin E, as it can sometimes have the opposite effect. It’s best not to take it without guidance, and levels can be easily checked through blood tests.
Coenzyme Q10 – The fuel for mitochondria, also offering protection to them. It’s a vital supplement that can be taken for 2-3 months.
L-carnosine – Another strong antioxidant that helps restore mitochondria, even when they’ve stopped functioning properly.
Gotu Kola – Shields the brain from toxins and oxidative stress. It helps protect the brain from heavy metals and food additives, which can cause brain fog, mood swings, and migraines.
Reducing Inflammation and Easing Stress
Rhodiola Rosea – Known for boosting endurance and helping the body recover from both physical and mental stress. Rhodiola reduces C-reactive protein (CRP), a key marker of inflammation in the body and brain.
ALCAR (Acetyl L-Carnitine) – ALCAR effectively lowers CRP levels while improving brain function, boosting energy, and enhancing memory.
B Vitamins – Especially B3, B6, and B8, these vitamins are essential for energy, memory, and mood as they support ATP production and neurotransmitters.
NAC (N-Acetyl Cysteine) – This supplement helps control cytokines, molecules that, when in excess, can trigger inflammation and deplete neurotransmitters.
Iodine – Iodine supplements are essential for proper thyroid function. Organic iodine is highly recommended for better absorption and efficacy.
Semax – a synthetic peptide nootropic developed to enhance cognitive function and protect the nervous system. It is commonly used to improve memory, focus, and resilience to stress, as well as to support recovery from brain injuries or strokes.
Enhancing Sleep and Boosting BDNF Levels
Magnesium – A must-have for our nervous system, healthy sleep, and metabolism.
Melatonin – Available in both synthetic form or natural melatonin from cherries. It supports thyroid function, boosts serotonin levels, and improves sleep quality.
L-Tryptophan – If magnesium and melatonin aren’t enough to help you sleep, L-Tryptophan can assist as it plays a role in the synthesis of serotonin and melatonin.
Ashwagandha – Known for calming the nervous system, ashwagandha can help regenerate axons and dendrites, which are crucial for neurogenesis. This happens by increasing BDNF levels.
Gotu Kola – In addition to protecting against oxidative stress, Gotu Kola extract helps increase dendrite and axon growth, improving memory through the elevation of BDNF.
L-Theanine – Found in green tea and oolong, L-Theanine has calming and antidepressant effects. Research shows that L-Theanine significantly boosts BDNF levels in the hippocampus.
Conclusion
Brain fog can be a frustrating experience, but understanding its underlying causes is the first step toward reclaiming clarity and mental sharpness. From oxidative stress and hormonal imbalances to poor sleep and nutrient deficiencies, there are many factors that contribute to this condition. The good news is that with the right supplements and lifestyle changes, you can support your brain’s health, reduce inflammation, and boost cognitive function. Start with small changes, and over time, you’ll notice a significant improvement in your mental clarity and overall well-being.
Bibliography
- Protective Role of Ashwagandha Leaf Extract and Its Component Withanone on Scopolamine-Induced Changes in the Brain and Brain-Derived Cells
- What Everyone Should Understand About Brain Fog
- Time is brain-quantified
- Oxidative stress increases blood–brain barrier permeability and induces alterations in occludin during hypoxia–reoxygenation
- Neuroprotective effects of madecassoside in early stage of Parkinson’s disease induced by MPTP in rats
- Behavioral and molecular evidence for psychotropic effects in L-theanine
