Do you ever feel like your mind is in a fog – forgetful or struggling to concentrate even after a good night’s sleep? That’s called brain fog, and it can make everyday tasks harder than they need to be. But don’t worry, there are natural ways to help clear it up! Here are eight vitamins and supplements that can boost your brain and help you feel sharper.
1. Niacin (Vitamin B3)
Niacin, also called vitamin B3, helps turn food into energy and supports healthy brain function. It also improves cholesterol and blood pressure levels. Some studies even suggest it could help with Alzheimer’s. You can find niacin in foods like chicken, turkey, nuts, and beans.
2. Green Tea Extract
Green tea extract is rich in antioxidants, which are good for your brain and memory. It’s a concentrated form of green tea and can help with focus and overall brain health. Drinking green tea regularly or taking a supplement may help sharpen your mind.
3. Vitamin B6
Vitamin B6 helps make important chemicals in your brain, like serotonin and dopamine, which improve mood and energy levels. If you’re low in B6, you might feel tired or down. You can get more B6 from fish, eggs, milk, or leafy greens.
4. Omega-3 Fatty Acids
Omega-3s, found in fish like salmon, are great for brain health. They help improve memory and reduce inflammation. If you don’t eat fish, you can take omega-3 supplements or look for plant-based sources like seeds and beans.
5. L-Theanine
L-theanine is an amino acid found in green and black tea. It helps calm the mind and improves focus. It can also reduce anxiety and help you sleep better. If you don’t drink tea, you can find L-theanine in some supplements or mushrooms.
6. Bacopa Aerial Extract
Bacopa is a herb used in traditional Indian medicine. It helps reduce stress and improve memory. Some research suggests it can even help with learning and slow down memory loss. It’s a great option if you want to clear brain fog.
7. Vitamin C
Vitamin C is an antioxidant that helps protect your brain as you age. It also supports memory and can be found in foods like oranges and leafy greens. Vitamin C may also help reduce the risk of memory problems as you get older.
8. Vitamin D
Many people don’t get enough vitamin D, especially in the winter. Low levels can lead to tiredness and brain fog. You can get vitamin D from sunlight, but it’s also found in foods like fish and dairy. Taking a supplement may help improve mental clarity.
By incorporating these vitamins and supplements into your routine, you can improve mental clarity and overall brain health.
References
Rd, K. J. M. (2024). 4 Science-Based benefits of niacin (Vitamin B3). Healthline. https://www.healthline.com/nutrition/niacin-benefits
Rd, A. S. M. (2023). 10 benefits of green tea Extract. Healthline. https://www.healthline.com/nutrition/10-benefits-of-green-tea-extract
Ld, L. S. M. R. (2018). 9 Health benefits of vitamin B6 (Pyridoxine). Healthline. https://www.healthline.com/nutrition/vitamin-b6-benefits#TOC_TITLE_HDR_2
Rd, K. P. P. (2023). How omega-3 fish oil affects your brain and mental health. Healthline. https://www.healthline.com/nutrition/omega-3-fish-oil-for-brain-health
Sissons, C. (2023). Does L-theanine have health benefits? https://www.medicalnewstoday.com/articles/324120#overview
Calabrese, C., et al. (2008). Effects of a Standardized Bacopa monnieri Extract on Cognitive Performance, Anxiety, and Depression in the Elderly: A Randomized, Double-Blind, Placebo-Controlled Trial. The Journal of Alternative and Complementary Medicine, 14(6), 707–713. https://pmc.ncbi.nlm.nih.gov/articles/PMC3153866/
Mock, J. T., et al. (2016). The influence of vitamins E and C and exercise on brain aging. Experimental Gerontology, 94, 69–72. https://pmc.ncbi.nlm.nih.gov/articles/PMC5466517/
WebMD Editorial Contributor. (2023). What to know about vitamin D and mental health. WebMD. https://www.webmd.com/vitamins-and-supplements/what-to-know-about-vitamin-d-and-mental-health
