You probably know that the food you eat affects your physical body. But did you know that your diet also has a major impact on your mind? Your brain needs nutrition to do its job just like the rest of your organs.
Without the right vitamins and minerals, you could experience brain fog, mood swings and even depression. Research indicates that people who eat more brain-empowering nutrition are happier and enjoy better mental health [1].
That means if you’re feeling low or having trouble concentrating at work, you might just be a healthy snack away from feeling like yourself again.
What are these nutrients that boost brainpower and make you feel happier?
Below, you’ll learn about the top 4 brain-boosting nutrients to stave off brain fog and how to add more of them to your diet.
Key Nutrients for Brain Fog Support
What if you could become smarter or feel happier just by eating? According to research, it’s actually possible!
By eating more of the following nutrients, you can support various brain functions like memory, focus, mood regulation and others.
Good Food, Good Mood
What you eat has a big impact on your brain both in terms of your cognitive health (your ability to think, learn and remember) and emotional health (your mood).
You may think that your mental health is influenced largely by external factors, such as your job and family. However, studies have found that diet plays a major role in maintaining your mental well-being [2].
Your brain needs fuel to function, and without the right nutrients, your mental health can destabilize. For example, research has found a direct link between unhealthy diets and depression [2].
Unfortunately, the typical American diet does not contain enough brain food, which may be why we’re in the midst of a worsening mental health crisis [3,4].
But it isn’t all bad news. The brain-diet connection means that many people suffering from cognitive and emotional issues may be able to improve their mental health by making small changes to their diet or even taking brain health supplements. One study found that switching to a brain health diet improved blood flow to the brain and cognitive function in just 6 weeks [5].
Eating a balanced diet with the right vitamins and minerals can support your brain in many ways. It can improve your memory, help you focus better and boost your mood.
But remember, you need to get all of your brain-boosting nutrients every day because each vitamin has a different job.
Some vitamins help produce neurotransmitters, which are chemicals that allow brain cells to communicate with each other.
Other nutrients protect your brain from damage caused by free radicals, which are harmful molecules that can hurt your cells. And that’s just the tip of the iceberg.
In the next section, we’ll dive into 4 of the most important nutrients for the brain, brain fog and explain their impact on your cognitive health.
Vitamin B12
Vitamin B12 is part of the B vitamin family. The B might as well stand for “brain,” because B vitamins are involved in many facets of cognitive health.
B12 is an ingredient of healthy nerve cells. It also helps produce DNA and RNA, the body’s genetic material. Possibly the most important role of B12 in brain health is its role in producing neurotransmitters, which it does along with other B vitamins like B6 and folate (B9).
Neurotransmitters are chemicals that transmit signals between nerve cells (also called neurons). Basically, neurotransmitters help your cells communicate, allowing you to think clearly, sleep soundly, respond to stress and maintain a good mood.
For example, vitamin B12 is involved in the production of serotonin and dopamine, which are key for mood regulation.
A deficiency in B12 can result in cognitive decline and mood disorders, including depression and memory loss.
B12 is typically found only in animal products, so vegans and vegetarians are at risk of becoming deficient. In fact, studies have found that people who don’t eat animal products are at higher risk of mental issues like depression [8].
Luckily, you can get B12 and the rest of the B vitamin family without eating animal products.
A potent multivitamin should contain all the Bs you need each day. If you don’t eat animal products, you may also want to take a B12 supplement.
Vitamin D
Vitamin D is often called the “sunshine vitamin” because your body produces it when exposed to sunlight.
However, many people don’t get enough sun exposure, especially in the winter months or if they spend a lot of time indoors.
This explains why vitamin D is among the most common vitamin deficiencies, with as many as 95% of Americans not getting enough [9]. This is not good news for your brain because vitamin D helps support the survival and growth of brain cells.
This means it’s responsible for maintaining the brain’s overall structure and function. There are actually vitamin D receptors on all of your brain cells, meaning vitamin D directly fuels your brain.
Low levels of vitamin D have been linked to various cognitive issues, including memory problems, slower thinking and depression.
Getting enough vitamin D can be tricky, especially if it’s cold or cloudy outside.
There are not many dietary sources of vitamin D. The best sources are, once again, fatty fish like salmon and sardines. You can also get it from egg yolks and liver.
If you work indoors and don’t eat much fish, a vitamin D supplement is highly recommended, especially in the winter.
Antioxidants
Antioxidants are compounds that help protect your cells from oxidative stress caused by free radicals.
Oxidative stress occurs when there is an imbalance between free radicals and antioxidants in your body. This stress can damage brain cells and make it harder to think clearly.
Antioxidant nutrients like vitamins C, E and zinc neutralize free radicals, reducing oxidative stress and protecting brain cells from damage.
Vitamin C is particularly important for the brain. It helps produce neurotransmitters like dopamine and serotonin, regulating your mood and making you happy.
Vitamin E reduces inflammation of the brain, which can contribute to cognitive decline and brain diseases like Alzheimer’s [10].
Zinc, aside from its antioxidant power, is involved in neurotransmitter function and neuroplasticity. It impacts the brain’s ability to adapt and change (aka learn). This is likely why high levels of zinc are associated with improved memory and learning [11].
To get more antioxidants, eat more fresh fruits and vegetables. Berries are especially good sources of antioxidants, as are dark chocolate and green tea. You can get plenty of antioxidant vitamins like C and E in a multivitamin like Manna Liposomal Multivitamin.
If you don’t eat animal products, which are the richest sources of zinc, you may also want to consider taking a zinc supplement.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential fats that your body can’t make on its own, so you need to get them from your diet. These fats are crucial for brain health, especially one type called DHA (docosahexaenoic acid).
DHA is a major component of brain cell membranes. It helps keep these membranes flexible, which is important for the communication between brain cells. High levels of DHA are found in the parts of the brain that control vision and memory, and studies suggest that people with higher levels of DHA in their diet tend to have better memory and cognitive performance [6].
Unfortunately, Americans do not eat enough foods containing omega-3s like DHA [7]. This is because the most abundant source is fatty fish like salmon, sardines and mackerel, and Americans don’t eat much fish.
Other omega-3 sources include vegetable oils and avocado. Taking a DHA supplement is a good alternative to eating more fish, if you don’t have a taste for seafood.
Feed Your Mind More Brain Food
Remember that a well-nourished brain is a powerful brain—while a hungry brain can’t do its job.
In America, most of our brains are hungry, and they’re letting us know in the form of stress, fatigue, brain fog and other cognitive issues.
By incorporating a few brain-boosters into your diet, such as omega-3 fatty acids, vitamin B12, vitamin D and antioxidants, you may be able to improve your cognitive health and feel happier every day.
And, it’s easy to do.
Make brain-friendly choices at the grocery store by buying more fresh produce, and try to spend extra time outside or near the window to soak up vitamin D from the sun.
Taking Manna Liposomal Multivitamin can help fill in the rest of your nutritional gaps, ensuring your brain has the fuel to work harder, work smarter and feel great doing it.
FAQ
Brain fog refers to a state of mental confusion, lack of clarity, and difficulty concentrating. It can be caused by various factors such as stress, lack of sleep, poor nutrition, hormonal changes, or underlying health conditions.
Nutrients play a crucial role in brain function. Certain vitamins and minerals support neurotransmitter production, protect brain cells from damage, and regulate mood, all of which can help reduce brain fog and improve cognitive function.
Omega-3 fatty acids, vitamin B12, vitamin D, and antioxidants like vitamins C and E are particularly beneficial for cognitive health and combating brain fog.
Yes, adopting a balanced diet rich in brain-boosting nutrients can enhance mental clarity, focus, and overall cognitive function.
Processed foods high in refined sugars and unhealthy fats, as well as foods containing artificial additives and preservatives, may contribute to brain fog. Limiting consumption of these foods can help prevent cognitive decline.
Yes, getting regular exercise, managing stress, prioritizing quality sleep, staying hydrated, and engaging in mental stimulation activities like puzzles or reading can also help reduce brain fog.
Maintaining a balanced diet rich in brain-boosting nutrients, staying physically active, managing stress levels, getting adequate sleep, and engaging in activities that stimulate the mind can all contribute to long-term cognitive health and prevent future episodes of brain fog.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6170050/
- https://royalsocietypublishing.org/doi/10.1098/rsos.191338
- https://www.scientificamerican.com/article/the-youth-mental-health-crisis-worsens-amid-a-shortage-of-professional-help-providers/
- https://pubmed.ncbi.nlm.nih.gov/21615001/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772061/
- https://www.sciencedaily.com/releases/2008/03/080307133659.htm
- https://pubmed.ncbi.nlm.nih.gov/36045075/
- https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview
- https://pubmed.ncbi.nlm.nih.gov/35134797/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3561272/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5719018/
