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The 6 Best Vitamins and Supplements to Help Brain Fog

brain health Feb 07, 2023
best vitamins to help brain fog scattered on countertop

Feeling foggy?

Brain fog makes it hard to think clearly, focus and be productive. Truthfully, it makes everything feel harder.

And while it’s incredibly common, it’s not normal nor do you have to live with it day in and day out. But with so much information out there it can be challenging to find the best supplements for brain fog. 

In this article, you’ll learn about the top research-backed vitamins to help brain fog, including my #1 supplement recommendation as a memory health coach for women.

Let’s dive in.

What is brain fog?

Brain fog describes the uncomfortable sensation of sluggish thinking and delayed processing that makes it hard to think clearly, remember information, and make decisions.

It can quite literally feel like a layer of mist has settled over your brain, causing you to trudge toward your hard-to-reach thoughts and ideas through a thick, sticky haze.

You can read more about the symptoms of brain fog and how to clear it naturally by reading, How to Get Rid of Brain Fog and Feel Alive Again (Finally!).

Common Causes of Brain Fog

While the exact cause of brain fog isn’t known, there are several medical conditions and other factors that can contribute to it, including:

Fortunately, there are several vitamins and supplements that can help support mental clarity and reduce the effects of brain fog.

The Best Vitamins to Help Brain Fog

Your primary doctor can test you for any big vitamin deficiencies that could be impacting your brain and body. It can be helpful to test rather than guess. 

Either way, knowing what vitamins help brain fog can help you determine what may be missing from your diet or routine.

Six vitamins and minerals to help brain fog:

  • B Vitamins 
  • Vitamin C
  • Vitamin D
  • Vitamin E
  • Omega-3 Fatty Acids
  • Magnesium
  • Zinc

Let's explore why they matter and how you can add them into your day.

Vitamin B12

Vitamin B12 is an important vitamin. It plays a key role in brain function and cognitive performance. Deficiency in B12 is linked to mental fatigue and poor memory, so it’s important to make sure you’re getting enough of this vitamin from your diet or supplements.

Vitamin B12 helps support healthy nerve cells, helps with the formation of red blood cells, and helps to create neurotransmitters such as serotonin, dopamine, and norepinephrine that are important for mood, focus, and alertness.

You can find B12 in animal products like fish, eggs, and dairy. People who consume a vegan diet may have to supplement B12 with vitamins and/or consuming food sources fortified with B12, like cereals and nutritional yeast products.

Vitamin C

While there have not been studies confirming that vitamin C can directly reduce symptoms of brain fog, this nutrient may be beneficial in alleviating fatigue and mental exhaustion which can worsen your brain fog symptoms. 

Vitamin C is an essential component for a healthy immune system. It helps reduce inflammation and supports your neurotransmitters, which are necessary for cognitive processes such as memory and learning. To ensure an adequate intake of vitamin C, it is recommended to consume a balanced diet with plenty of fresh fruits and vegetables.

Vitamin D

It is not uncommon to have a Vitamin D deficiency. 

Vitamin D helps regulate your mental health, mood, focus, and energy levels, and promotes healthy brain function. 

Low levels of Vitamin D have been linked to poor mental performance, decline in memory function, and depression, so ensuring that you’re getting your daily dose of vitamin D is important.

Vitamin D can be found in small amounts in food, but direct exposure to sunlight can also provide your body with the Vitamin D it needs. Supplements can help as well, especially if you live in an area with low sunlight or long winters.

Vitamin E

Vitamin E is a powerful antioxidant that helps protect the brain from oxidative stress and plays a role in nerve and brain cell function.

It has been linked to improved mental clarity and focus, as well as improved mood and memory. Vitamin E can be found in nuts, seeds, and oils. Of course, you can find it in supplements, too.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential fatty acids that are important for brain health and cognitive performance.

Studies have shown that Omega-3 supplements can help reduce the symptoms of brain fog, so incorporating foods rich in these nutrients into your diet may offer some relief from the hazy thinking.

Omega-3 fatty acids can be found in fatty fish such as salmon and sardines as well as in flaxseeds, and walnuts.


Magnesium is another important nutrient for brain health. It helps to support healthy brain function, mental clarity, and concentration.

It can be found in foods such as dark leafy greens, almonds, avocados, dark chocolate (yay!), and seeds, among other things, but it is also available in supplement form. Taking a magnesium supplement can help to reduce brain fog, improve memory, and increase focus and concentration.

Magnesium is especially important for women experiencing menopause symptoms, as it can help lessen the impact.


Every time I see or hear the word zinc, I think of that vitamin slogan “we’ve got you covered from A to Zinc.” Anyone else?

Anyway, zinc is a mineral that helps with the production of neurotransmitters. It helps regulate your mood and concentration.

It’s also been linked to improved mental clarity, focus, and memory – all of which sound awesome when you’ve been trapped in a fog, right?

Natural sources of Zinc can be found in seafood, whole grains, beef, legumes, and seeds. Or you can supplement your intake with vitamins.

The Best Way to Get Your Vitamins to Help Brain Fog

Eating a balanced, healthy diet that is rich in fruits, vegetables, dark leafy greens, whole grains, and lean protein is the best way to get all the essential vitamins and minerals your body needs. This is especially important for to protect your cognitive health and to prevent memory loss and decline from Alzheimer's disease and other dementias. 

Check out this article on the MIND Diet, which is naturally packed with vitamins to help brain fog now and prevent it as you age.

If you can’t meet your daily vitamin needs through food sources, you’re experiencing deficiencies, or you simply need another way to get in the of these essential vitamins – then taking a multivitamin can help.

My #1 Brain Boosting Multivitamin Recommendation

It’s no secret that not all vitamins and supplements are created equally.

Many of the ones you’ll scour on the internet or find stocked on pharmacy shelves are filled with less-than-stellar ingredients - regardless of what the label promises.

For this reason, it’s so important to do your homework and pick vitamins and supplements created with high-quality ingredients and integrity.

As a memory health coach, I'm often asked for recommendations on my favorite brain boosting supplements. The only brand I currently stand by is Relevate by Neuroreserve. Not only do they use high-quality, research-backed ingredients, but they also don’t overshoot.

How many times have you glanced at a vitamin label and seen that it provides you 3000% of your daily value of fill-in-the-blank ingredients? Neuroreserve doesn’t do that.

Instead, they’ve researched the optimal level of intake for each of these vitamins, compared it to the standard American diet (also known as SAD), and simply filled the gap. So, you get exactly what you need, nothing more.

But don’t take my word for it, check it out for yourself. I believe in Relevate so much that I not only became a customer, but I became an affiliate, too. If you decide you want to try it, you can use the code “FRANCINE” to save 15%

Grab all the info on Relevate by Neuroreserve here. 

Don’t forget to check with your doctor first!

Final Words on Vitamins to Help Brain Fog

If you’re looking for a way to reduce your brain fog, these vitamins can help. Eating a diet rich in fruits, veggies, whole grains, nuts, and seeds as well as lean protein is the best way to supply your body with what you need. Adding in other lifestyle changes like regular exercise can help, too.

Adding in a multivitamin or supplements can help, too. Be sure to do your research so you know what you’re getting and always discuss concerns or changes with your doctor.

Always forgetting to take your vitamins? Read 10 Super Simple and Effective Hacks to Remember to Take Vitamins!

*The information in the article is not medical advice. Please consult with your healthcare provider on any specific concerns or conditions.

Questions? Contact Francine Here

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Meet the Coach

Hey there! I'm Francine, a speech-language pathologist turned memory health coach with a passion for helping you overcome your memory problems.

In my practice, I help women just like you trade memory problems for confidence and clarity everyday so you can think clearly and remember easily, without constant self-doubt weighing you down. 

If you're struggling with poor recall and foggy thinking, you're in the right place and I want to help you!


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