We all have days where our brain feels a little sluggish, struggling to find the right words, forgetting why we walked into a room, or just lacking the sharpness we used to rely on. If you’ve been feeling more foggy than focused lately, you’re not alone. “Brain fog” is a common complaint, especially as we juggle busy lives, hormonal changes, and the natural ageing process.
The good news? Nutrition plays a big role in cognitive health, and there are supplements that may help support focus, memory, and clarity. Here are some of the most researched options:
Omega-3 Fatty Acids (DHA & EPA)
Omega-3s are essential fats that make up a large portion of the brain’s structure. DHA, in particular, is vital for maintaining healthy brain cells. Studies suggest that omega-3 supplementation may support memory, learning, and overall cognitive function, especially if your diet is low in oily fish.
Tip: Look for a high-strength fish oil or algae oil supplement with at least 250mg DHA per daily serving.
B Vitamins (B6, B12 & Folate)
B vitamins are essential for energy production and for reducing levels of homocysteine, a compound linked to cognitive decline. Low levels of vitamin B12 in particular are strongly associated with memory problems and tiredness.
Tip: A quality B-complex or multivitamin can help ensure you’re not missing out, especially if you follow a plant-based diet.
Ginkgo Biloba
Used in traditional medicine for centuries, ginkgo is one of the most studied herbal supplements for cognitive health. It may help increase blood flow to the brain and support memory and concentration, particularly in older adults.
Tip: Results are best seen after consistent use over several weeks.
Vitamin D
Often overlooked for brain health, vitamin D receptors are found in many areas of the brain. Deficiency has been linked with fatigue, mood changes, and poor concentration. In the UK, many people fall short of vitamin D during the winter months.
Tip: Consider supplementing year-round if you spend little time in the sun or during darker months.
Adaptogens (Rhodiola & Ashwagandha)
Stress and fatigue are major contributors to brain fog. Adaptogens are plant extracts that help the body adapt to stress and restore balance. Rhodiola may help with mental stamina and focus, while ashwagandha is often used to support calm and reduce cortisol levels.
Lifestyle Matters Too
While supplements can provide powerful support, they work best alongside healthy lifestyle habits:
- Prioritise sleep: Aim for 7–9 hours per night.
- Stay hydrated: Even mild dehydration affects focus.
- Exercise regularly: Boosts circulation and oxygen delivery to the brain.
- Limit ultra-processed foods: Excess sugar and additives can leave you feeling sluggish.
Final Thoughts
If you’ve been feeling foggy recently, it may be your body’s way of asking for extra support. Simple changes like optimising your nutrition, topping up on key vitamins, and introducing the right supplements could help bring back clarity and focus.
As always, if brain fog is persistent or severe, it’s important to speak with a healthcare professional to rule out underlying conditions.
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A healthy balanced diet is the best way to consume all the nutrients we need. Sometimes however this isn't possible and then supplements can help. This article isn't intended to replace medical advice. Please consult your healthcare professional before trying any supplements or herbal medicines.