“Brain fog” has become a blanket term we use when we’re not thinking clearly. Or we’re feeling fatigued, cranky, distracted, and our mental processing speed has slowed to a crawl.
Brain fog is an unwanted and certainly inconvenient side effect of our always-connected lifestyle.
Turns out that once you recognize the symptoms and learn a little about the underlying causes of brain fog. You can come up with a strategy for eliminating brain fog from your life. Once and for all.
In this post you’ll learn how to know if you have brain fog, and its causes. Which are a little more sinister than the name suggests.
And you’ll get tips throughout this post to eliminate brain fog.
Table of Contents
Symptoms of brain fog
Your doctor won’t find a clinical definition of “brain fog” in a medical reference manual. And will likely dismiss your concerns or tell you it’s “all in your head”.
Well, at least she got that part right. Brain fog is primarily in your head.
And your symptoms could be lack of focus, mental fatigue, confusion, forgetfulness, cloudy or slow thinking, and difficulty communicating.
Causes of brain fog
In one study of 132 people aged 14 – 29 years, study subjects reported they thought their brain fog was due to fatigue, lack of sleep, prolonged standing, dehydration, or feeling faint.[i]
But we have plenty of other peer-reviewed clinical studies looking into the underlying causes of brain fog.
When you dig into the research it becomes apparent that brain fog can be filed under two main categories. It’s either due to a physical/neurological issue or it’s life-style related.
In this post we’ll deal primarily with the underlying neurological problems contributing to your brain fog. And which nootropics best address each of these issues.
Once you’ve read this entire post and are still not sure what is causing your brain fog, I suggest putting together a stack of supplements. One from each category mentioned below.
Chances are you’ll get rid of your brain fog even if you never do figure out what is causing it.
Oxidative stress
Your brain consumes 20% of the oxygen (O2) your body uses to support its 86 billion neurons and trillions of synapses. All supported by 250 – 300 billion glial cells.
Your brain must “breathe” to think. To understand just how critical oxygen is to your brain, studies demonstrate that depriving your brain of oxygen for just a minute during a stroke kills 1.9 million neurons and 14 million synapses.[ii]
Neurons die because without enough O2, mitochondria are unable to reduce O2 to H2O to support ATP synthesis.
Your brain maintains strict control over how oxygen is used. Because it’s needed for critical functions including synaptic plasticity used in memory formation, and redox signaling for normal mitochondrial function.
It’s when this natural reaction breaks down for a multitude of reasons.[iii] And produces free radicals such as superoxide anion (O2–), hydrogen peroxide (H2O2), and hydroxyl (OH).
These unwanted free radicals that are produced are called “oxidative stress”. Oxidative stress happens when the production of reactive oxygen species (ROS) in your brain overwhelm your built-in antioxidant defense system.
And is often the underlying cause of a host of neurodegenerative diseases including brain fog.[iv]
Oxidative stress has also been shown to increase the likelihood of developing a “leaky” blood-brain barrier. When this barrier becomes permeable it allows all kinds of nasty things to enter and damage your brain.[v]
Learn how to heal a leaky blood-brain barrier here > How to Heal a Leaky Blood-Brain Barrier
But we can also keep oxidative stress under control with nootropics which act as antioxidants.
Vitamin C (ascorbate) – your brain contains more Vitamin C than any other organ in your body. It’s a powerful antioxidant, and reactive oxygen species (ROS) scavenger. And participates in recycling of other brain antioxidants including Vitamin E.[vi]
Vitamin E – four tocopherols and four tocotrienols: α (alpha), β (beta), γ (gamma) and δ (delta). Protects cells from damage associated with oxidative stress caused by free radicals.[vii] Look for a Vitamin E supplement that is food-sourced with all 8 isomers if you can find it.
Coenzyme Q10 (CoQ10) – CoQ10 provides fuel for mitochondria. And protects mitochondria from oxidative stress. Low levels of CoQ10 results in slow mental processing, cognitive decline, and brain fog.
L-Carnosine – provides a powerful antioxidant effect and can even help to revive mitochondria even if they have stopped functioning because of oxidative stress.
Gotu Kola – protects your brain from toxins and oxidative stress. Studies show it helps protect against heavy metals and food additives which cause brain fog, mood swings and migraines. And it reduces oxidative stress by reducing free radicals in brain cells.[viii]
Inflammation
The simplest way to find out if your brain fog is caused by inflammation in your brain is to learn how to read the lab tests your doctor ordered.
Learn how to recognize and read your own blood work and you’ll know for sure if you are dealing with inflammation.
C-Reactive Protein (CRP) is a very powerful indicator of inflammation both in your body and brain.
CRP is a protein made in your liver and sent into your bloodstream in response to inflammation.
A low risk reading for a standard CRP test is less than 1.0 mg per liter (mg/L) for women, and less than 0.55 mg/L for men.
A test result showing a CRP level greater than 1.0- 3.0 mg/L is a sign of average risk for inflammation. And CRP readings greater than 3.0 mg/L are high risk.
Elevated levels of C-reactive protein are implicated in developing type II diabetes[ix] and stroke.[x] And elevated CRP levels also manifest as problems with information processing, recall, memory and brain fog.[xi]
Myo-inositol can help lower C-reactive protein levels.[xii]
Rhodiola Rosea extract has been shown in clinical studies to reduce CRP levels.[xiii]
DHA (Omega-3) helps lower C-reactive protein levels.[xiv]
Six separate peer-reviewed clinical studies show Acetyl L-Carnitine (ALCAR) effective in lowering CRP.[xv]
A study in Spain demonstrated the Vitamin C from drinking fresh orange juice reduced C-reactive protein in men and women.[xvi]
And Vitamin E reduces C-reactive protein levels.
But adding CoQ10 to Vitamin E is even better and amplifies its effects in lowering CRP.[xvii]
Pro-inflammatory cytokines tumor necrosis factor-a (TNF-a), interleukin-1 beta (IL-1b), interleukin-6 (IL-6), and interleukin-8 (IL-8) all contribute to regulating C-reactive protein.
And being able to recognize these cytokines on your lab tests can help you identify the cause of inflammation happening in brain. The same inflammation that may be causing your brain fog.
These cytokines are cellular growth factors synthesized in nearly every cell in your body. Generally, only in response to stress. There is growing evidence that depression is associated with elevated levels of proinflammatory interleukin-6 (IL-6).[xviii]
Excess proinflammatory cytokines can cause severe inflammation leading to brain fog. And worst case, Alzheimer’s and Parkinson’s Disease.
They can deplete neurotransmitters which lead to brain fog. And excess cytokines can even result in anxiety, depression, fatigue, and overall poor mental performance.
Adding Artichoke Extract (Luteolin), Cat’s Claw, Ginseng, L-Glutamine, Oat Straw, SAM-e, Vitamin B3 (Niacin), Vitamin B6 (P-5-P), Vitamin B8 (Inositol), and N-Acetyl L-Cysteine (NAC) to your nootropic stack can keep proinflammatory cytokines under control.
But make sure you review each nootropic linked to above because certain nootropics may only control one or two of these inflammatory cytokines.
Then find out which ones work for what’s indicated in your lab tests.
Hormone imbalances
Thyroid stimulating hormone (TSH) is secreted by your pituitary gland which controls thyroid hormone secretion by your thyroid. Your thyroid then releases thyroxine (T4) and triiodothyronine (T3, free).
Iodine is the essential trace element that combines with the amino acid tyrosine to form thyroid hormones T4 and T3.
Thyroxine (T4) contains four iodine atoms, and triiodothyronine (T3) contains three iodine atoms.
Within your brain, T4 is converted to T3 by selenium which then affects gene expression controlling metabolism within cells. And activates the catecholamines dopamine, norepinephrine and epinephrine.
A malfunctioning thyroid caused by iodine deficiency results in brain fog. And one of the easiest ways to eliminate brain fog is by simply adding iodine to your daily nootropic stack.
Nutrient deficiencies
Fernando Gómez-Pinilla, professor of neurosurgery at UCLA analyzed more than 160 studies about the effects of food on the brain. And concluded, “Food is like a pharmaceutical compound that affects the brain”.[xix]
To help put what Professor Gómez said in perspective it helps to understand the composition of your brain.
If you eliminated all the water from your brain, you’d be left with mostly fats in the form of lipids. The rest is comprised of various amino acids, proteins, micronutrients and glucose.
These amino acids, proteins and micronutrients are provided by the food you eat. In a perfect world you would be getting everything you needed from food.
But we know this is not a perfect world. And no matter how diligent you are in eating the perfect diet, you’re still not getting the nutrients your brain needs.[xx]
The result can be anxiety, depression, poor memory and certainly can include brain fog.
For an in-depth study of nootropic foods and their effect on brain function, please see my post: “Nootropic Foods – the Effects of Nutrients on Brain Function”.
With some effort and a little discipline, you can make some simple changes to your diet based on the revelations in that post. And you should feel the difference in how you feel, and how your brain works.
But if you find you’re still not as alert as you should be. Concentration is difficult. And you’re still struggling with brain fog. Consider using a high-quality multivitamin/mineral supplement.
The Performance Lab® NutriGenesis Multi is by far the best multivitamin/mineral supplement I’ve ever tried. I can actually feel the difference when using it and continue to use every single day.
With a better diet and the support of a good multivitamin, you should notice changes in how you feel in as little as a week or two.
Lack of quality sleep
There’s nothing quite like a full deep sleep. And waking refreshed the next day.
In fact, we humans covet sleep so much we’ll try just about anything to help us sleep. Because if we don’t, we’ll be dealing with brain fog the next day.
So we’ll try things like Ambien® (zolpidem) to help us sleep. The problem with zolpidem is it works as an agonist of GABAA receptors.
Turns out this mechanism of action is very similar to using benzodiazepines (benzos) for sleep. They cause problems with memory consolidation and can result in brain fog the next day.[xxi]
OTC sleep aids containing the antihistamine diphenhydramine work by preventing acetylcholine (ACh) action.
Low ACh can lead to brain fog, mental confusion, delirium, blurred vision, memory loss and hallucinations.[xxii]
And if you try to go ‘natural’, you’ll find most ‘natural’ sleep aids on the market contain synthetic melatonin.
But not only is this form of melatonin not natural, a study published in the Journal of Sleep Medicine showed something very alarming.
Researchers found that synthetic melatonin content ranged from -83% to + 478%. Contrary to what was claimed on sleep supplement labels.[xxiii]
If you are as sensitive to melatonin as a supplement as I am, taking a chance on nearly 500% more than what you thought you were getting is a big problem.
A much safer and more effective choice in getting a good night’s sleep is 3 supplements that are easy and relatively inexpensive to get.
Tart Cherry is the richest natural source of melatonin. Identical to the hormone secreted by the pineal gland in your brain.
Magnesium stimulates GABAA receptors much the same as prescription sleep aid Ambien® (zolpidem).[xxiv]
And calms nerve cell signaling, boosts nitric oxide (NO) which helps relax smooth muscle cells, lowers blood pressure, and helps with memory consolidation while you sleep.
And L-Tryptophan is one of the best natural sleep aids available without the unwanted side effects of prescription sleep meds.
It helps in the synthesis of serotonin, and melatonin for a good night’s sleep. And no brain fog the next day.
For more tips on getting a good night’s sleep, please see my post “Best Sleep Supplements”.
Lack of BDNF
Brain-Derived Neurotrophic Factor (BDNF) is a naturally occurring protein that is responsible for the growth, maintenance and survival of neurons.
BDNF prevents apoptosis (brain cell death), induces the growth of new neurons (neurogenesis) and synapses (synaptogenesis), and supports cognitive function.
Higher levels of BDNF can increase cognition, mood, productivity and memory. And decrease the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s Disease.
But a lack of adequate Brain-Derived Neurotrophic Factor (BDNF) is going to cause a host of problems. Including brain fog.
I have identified at least 13 ways to boost levels of BDNF in your brain with nootropic supplements.
Ashwagandha has been shown to help regenerate axons and dendrites, reconstruct synapses, and restore neural networks by increasing BDNF.[xxv]
Gotu Kola extract increases dendrite and axon growth in the brain which helps boost memory boosting BDNF concentrations in the brain.[xxvi]
And L-Theanine, which naturally occurs in green and oolong tea, provides antianxiety and antidepressant effects “through induction of BDNF in the hippocampus and the agonistic action of L-Theanine on the NMDA receptor”.[xxvii]
For more ways to increase BDNF in your brain and reduce brain fog, see my post, “13 Nootropics to Boost BDNF”.
Personalize your brain fog fix strategy
Now that you know what brain fog is and the underlying causes of this debilitating condition, it’s time to put together a plan to eliminate it from your life.
The thing is, most of us are not walking around thinking about oxidative stress. But now that you know what it is you can assume it’s something you need to deal with.
Begin by using Vitamin C and the right kind of Vitamin E, CoQ10, and L-Carnosine as part of your daily routine.
Take a look at your latest lab work and find out if you have issues with elevated proinflammatory cytokines (see section above) or C-Reactive Protein (CRP).
If it’s CRP then start using Myo-inositol, Acetyl-L-Carnitine (ALCAR) and a high quality DHA supplement every day.
If it’s elevated cytokines, choose 2 or 3 nootropic supplements from the list above and use them daily. And tame the inflammation in your brain.
You’ll know you’re successful when you check with yourself in a week and realize there is no more brain fog.
If your labs show your thyroid hormones are low, then start with iodine and selenium every morning.
And only you can know if lack of sleep is contributing to your brain fog. If it is, see my post linked above on finally getting some quality sleep.
Brain-Derived Neurotrophic Factor (BDNF) has been called Miracle Gro® for the brain. There is no doubt we need adequate levels of BDNF to function well.
And we have 13 ways to boost BDNF levels in our brain. Add one or two to your nootropic stack.
If you can’t decide which nootropics to try, get a high quality pre-formulated nootropic stack like Mind Lab Pro® which includes Vitamins B6, B9, B12, Citicoline, Bacopa Monnieri, Lion’s Mane Mushroom, Phosphatidylserine (PS), N-Acetyl L-Tyrosine (NALT), L-Theanine, Rhodiola Rosea, and Pine Bark Extract.
And Performance Lab® Energy can help you keep C-Reactive Protein (CRP) under control. Because it includes Acetyl-L-Carnitine (ALCAR), Coenzyme Q10, R-Lipoic Acid, and PQQ.
Finally, let’s agree that the experts are likely right. We’re not getting the nutrients our brain and body need from the food we eat. Which could be contributing to your brain fog issues.
So using a high-quality multi like the Performance Lab® NutriGenesis Multi will provide the nutrients you’re not getting from the food you eat every day.
You no longer need to live with brain fog. Using the information in this post and the right nootropic supplements, and you’ll be free of brain fog forever.
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[ii] Saver J.L. “Time is brain – quantified”. Stroke. 2006;37:263–266. (source)
[iii] Cobley J.N., Fiorello M.L., Bailey D.M. “13 reasons why the brain is susceptible to oxidative stress.” Redox Biology. 2018 May;15:490-503 (source)
[iv] Andersen J.K. “Oxidative stress in neurodegeneration: cause or consequence?” Nature Medicine 2004;10:S18–S25. (source)
[v] Lochhead J.J., McCaffrey G., Quigley C.E., Finch J., DeMarco K.M., Nametz N., Davis T.P. “Oxidative stress increases blood-brain barrier permeability and induces alterations in occludin during hypoxia-reoxygenation.” Journal of Cerebral Blood Flow & Metabolism. 2010 Sep;30(9):1625-36 (source)
[vi] Travica N., Ried K., Sali A., Scholey A., Hudson I., Pipingas A. “Vitamin C Status and Cognitive Function: A Systematic Review” Nutrients. 2017 Sep; 9(9): 960. (source)
[vii] Manglialasche F. et. Al. “Tocopherols and tocotrienols plasma levels are associated with cognitive impairment” Neurobiology of Aging Volume 33, Issue 10, Pages 2282–2290 (source)
[viii] Kumar A., Prakash A., Dogra S. “Centella asiatica Attenuates D-Galactose-Induced Cognitive Impairment, Oxidative and Mitochondrial Dysfunction in Mice” International Journal of Alzheimer’s Disease 2011; 2011: 347569. (source)
[ix] Pradhan AD, Manson JE, Rifai N, Buring JE, Ridket PM. “C-reactive protein, interleukin 6, and risk of developing Type II diabetes mellitus.” JAMA. 2001 Jul 18;286(3):327-34. (source)
[x] Ballantyne C.M., Hoogeveen .RC., Bang H., et al. “Lipoprotein-associated phospholipase A2, high-sensitivity C-reactive protein, and risk for incident ischemic stroke in middle-aged men and women in the Atherosclerosis Risk in Communities (ARIC) study”. Archives in Internal Medicine. 2005 Nov 28;165(21):2479-84. (source)
[xi] Teunissen CE, van Boxel MP, Bosma H, et al. “Inflammation markers in relation to cog- nition in a healthy aging population.” Journal of Neuroimmunology. 2003 Jan (1-2);134:142-50. (source)
[xii] Maeba R., Hara H., Ishikawa H., Hayashi S., Yoshimura N., Kusano J., Takeoka Y., Yasuda D., Okazaki T., Kinoshita M., Teramoto T. “Myo-inositol treatment increases serum plasmalogens and decreases small dense LDL, particularly in hyperlipidemic subjects with metabolic syndrome.” Journal of Nutritional Science and Vitaminology (Tokyo). 2008 Jun;54(3):196-202. (source)
[xiii] Abidov M., Grachev S., Seifulla R.D., Ziegenfuss T.N. “Extract of Rhodiola rosea radix reduces the level of C-reactive protein and creatinine kinase in the blood.” Bulletin of Experimental Biology & Medicine. 2004 Jul;138(1):63-4. (source)
[xiv] Madsen T., Skou H.A., Hansen V.E., Fog L., Christensen J.H., Toft E., Schmidt E.B. “C-reactive protein, dietary n-3 fatty acids, and the extent of coronary artery disease.” American Journal of Cardiology. 2001 Nov 15;88(10):1139-42. (source)
[xv] Sahebkar A. “Effect of L-carnitine Supplementation on Circulating C-reactive Protein Levels: A Systematic Review and Meta-Analysis” Journal of Medical Biochemistry 2015 Apr; 34(2): 151–159. (source)
[xvi] Sanchez-Moreno C., Cano M.P., de A.B., et al. “High-pressurized orange juice consumption affects plasma vitamin C, antioxidative status and inflammatory markers in healthy humans.” Journal of Nutrition. 2003 Jul;133(7):2204-9. (source)
[xvii] Wang X.L., Rainwater D.L., Mahaney M.C., Stocker R. “Co-supplementation with vitamin E and coenzyme Q10 reduces circulating markers of inflammation in baboons.” American Journal of Clinical Nutrition. 2004 Sep;80(3):649-55. (source)
[xviii] Kiecolt-Glaser JK, Preacher KJ, MacCallum RC, Atkinson C, Malarkey WB, Glaser R. “Chronic stress and age-related increases in the proinflammatory cytokine IL-6.” Proceedings of the National Academy of Sciences. 2003 Jul 22;100(15):9090-5. (source)
[xix] Wolpert S. “Scientists learn how what you eat affects your brain — and those of your kids” UCLA Newsroom July 09, 2008 (source)
[xx] “Dirt Poor: Have Fruits and Vegetables Become Less Nutritious?” Scientific American scientificamerican.com (source)
[xxi] Morgan P.T., Kehne J.H., Sprenger K.J., Malison R.T. “Retrograde effects of triazolam and zolpidem on sleep-dependent motor learning in humans.” Journal of Sleep Research. 2010 Mar;19(1 Pt 2):157-64. (source)
[xxii] Fox C., Smith T., Maidment I., Chan W.Y., Bua N., Myint P.K., Boustani M., Kwok C.S., Glover M., Koopmans I., Campbell N. "Effect of medications with anti-cholinergic properties on cognitive function, delirium, physical function and mortality: a systematic review." Age and ageing. 43 (5): 604–15 (source)
[xxiii] Erland L.A.E., Saxena P.K. “Melatonin Natural Health Products and Supplements: Presence of Serotonin and Significant Variability of Melatonin Content” Journal of Clinical Sleep Medicine 2017 Feb 15; 13(2): 275–281. (source)
[xxiv] Pigeon W.R., Bishop T.M., Marcus J.A. “Advances in the management of insomnia” F1000 Prime Reports 2014; 6: 48. (source)
[xxv] Konar A., Shah N., Singh R., Saxena N., Kaul S.C., Wadhwa R., Thakur M.K. “Protective Role of Ashwagandha Leaf Extract and Its Component Withanone on Scopolamine-Induced Changes in the Brain and Brain-Derived Cells” PLoS One. 2011; 6(11): e27265. (source)
[xxvi] Xu C.L., Qu R., Zhang J., Li L.F., Ma S.P. “Neuroprotective effects of madecassoside in early stage of Parkinson’s disease induced by MPTP in rats.” Fitoterapia. 2013 Oct;90:112-8. (source)
[xxvii] Wakabayashi C., Numakawa T., Ninomiya M., Chiba S., Kunugi H. “Behavioral and molecular evidence for psychotropic effects in L-theanine.” Psychopharmacology (Berlin). 2012 Feb;219(4):1099-109. (source)
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My consult with David has made a huge difference to my quality of life. His knowledge of brain difficulties and solutions to overcome them surpasses anything else you can find, bar non. I would recomend the book and a consult they are the best investment you will make in your brain health.
jill
Thank you Jill. Very kind of you. Much appreciated.
Dear Mr Tomen!
I wish you a healthy New Year.
I want to send you my gratitude and my appreciation for your work.
It is really amazing what you have achieved for your own brain-health and what you have achieved in your research.
I want to thank you for your book “Head first”.
I want to thank you also for your article on “Brain fog”.
May I ask you the following questions:
Is the root cause of brain fog mitochondrial dysfunction?
Have you experience with environmental stressors (noisepollution, soundpollution, EMF, Infrasoundpollution,…)and acute and chronic mitochondrial dysfunction(brain fog)?
Have you knowledge about the challenges of highly sensitive people and introverts(highly sensitive brains and introverted brains)?
Do you know about the book”the highly sensitive brain by Esther Bergsma)?
You write in your article:
Brain fog is an unwanted and certainly inconvenient side effect of our always-connected lifestyle.
I like your expression of “always connected lifestyle” very much.I would say that this Lifestyle is especially a health risk factor (brain health risk factor)for highly sensitive people and introverts, especially highly sensitive introverts.
Have you more research data available on this topic?
(Research data about the consequences for brain health of a always connected lifestyle for highly sensitive persons, especially highly sensitive introverts, non highly-sensitive introverts and the consequences of this lifestyle for the extroverts).
From my point of view the “extroverts” are those who are at lowest risk concerning the “always-connected lifestyle. What do you think about it?
I want to thank you for your answers which I will greatly appreciate.
With my best greetings and my best wishes for you and your family!
Savic Marija
Savic, whether you are extrovert or introvert you can experience brain fog. And my research shows brain fog can be caused by Oxidative Stress, Inflammation, Hormone Imbalance, nutrient deficiencies, lack of quality sleep, or lack of BDNF. It does not matter what your personality type is.
Thank you for your answers.So you have exact data about the percentage of introverts with brain fog and the percentage of extroverts with brain fog?
Savic, there are zero studies on the health characteristics of introverts and extroverts. Those terms were first coined by Carl Jung in the early 1900s. And while it is commonly accepted in different psych models it is not a physical health condition.
Thank you. I wish you the best for your future.
Thank You David on another excellent article.
Can you please suggest what is the best to keep cortisol levels low.
Also would you consider ASPIRIN a nootropic?
Cheers
Robert
Robert, I would not consider aspirin a nootropic. It’s an over-the-counter drug and synthetic in the truest sense.
The best natural way to keep cortisol levels low are L-Theanine, Ashwagandha, and Phosphatidylserine (PS).
Thank You David. What would you suggest as the best natural blood thinner if not aspirin.
Robert, not so much a “blood thinner” as a blood flow booster are Vinpocetine and/or Pine Bark Extract.
Back from three organism septicemia then hyper immune syndrome! Thanks to your years of great education, backing in 11/2 months to do Elder Patient Care. 89 yrs old, 48 yrs medicine.,long liver!
Hello,
Im not to sure if you are still getting back to people. But I would be forever grateful for your advice.
I have had generalised anxiety disorder for the best part of 8 years managed by a phsycologist and zoloft. (currently weaning off last dose take almost 3 weeks ago.
For the past almost year I have been struggling with brainfog alongside the anxiety. My memory is so so poor. It makes me super sad as I don’t even have access to memories of the kids when they were little. It is like there is a constant block!!!! to everything. I am only 30 years old. I worry it will progress into dementia/ahlzsiemers.
Any advice would be so appreciated.
Kind regards,
Elisse
Elisse, memory loss is a common side effect caused by SSRIs.
But did Zoloft work for you? Because if it did provide relief of your anxiety symptoms one approach is the “reverse engineer” how Zoloft works. And find natural nootropics that do the same thing in your brain. For example, Zoloft potentiates the effects of serotonin in your brain. Another way to increase serotonin is to supplement with L-Tryptophan which helps make serotonin.
Please carefully study this article I wrote on anxiety here: https://nootropicsexpert.com/best-nootropics-for-anxiety/. And follow the directions offered in that article.
Also, study the above article carefully on causes of brain fog. And try one or two supplements for each category in this article.
Congratulations that you have the wisdom to catch this while you are still “young”. With some effort and the willingness to experiment you’ll find the stack of supplements you need to rid yourself of anxiety, brain fog, get your memory back and prevent Alzheimer’s or dementia. All this can be done with the right stack of nootropic supplements.
Hi David
I have tried quite a lot of nootropics and realize most are subtle and only this 3 has some effects on me which is caffeine, huperzine A and Aniracetam. Caffeine and huperzine make me alert, Aniracetam works very well for me even one a 750mg dose with alpha gpc. Can I say I am some problems with acetylcholine ? I would like to ask which nootropics is best for oxidative stress caused by long term smoking?
Wong, Caffeine helps keep you alert by blocking adenosine receptors. But you may be right about acetylcholine with Huperzine-A and Aniracetam.
Vitamin C, Vitamin E, CoQ10, L-Carnosine and Gotu Kola are effective in keeping free radicals and oxidative stress under control. There are others as well but those are the ones listed above.
You can use the search function top right of the top menu and search for “oxidative stress” and see what else turns up.
Great article! I’m still trying to digest and figure out which combination might work for me. I have tremors which are getting worse and WILL NOT go on anti-depressants. I play tennis/golf 4 times/week and need my brain to be clear. I have been trying Taurine and L-Carnitine but it seemed if I took twice/day I got brain fog. Is that possible? Would any of your recommended combinations be a better solution? Wanted to ask before trying. Please help as I am not finding anyone with helpful information.
Thank you in advance!!!!
Kathi, each of us reacts differently to these supplements. So a dosage of Taurine and/or L-Carnitine that works for me may be too much for you. Or could be the wrong supplement for you.
That’s why I’ve offered several options for each of the categories above. But keep in mind that each of the 5 categories I detail in this article explain causes of brain fog. It’s highly unlikely that you are dealing with every single category.
If you have no idea what is causing your brain fog the only thing to do is study each category above. And where nootropics are warranted for taking care of “oxidative stress” or “inflammation” or “lack of BDNF” I suggest selecting one or two of the several suggestions for each category. And try them one at time until you build up your stack.
Keep in mind that “recommended dosages” cover a range. Even the bottom end may be too much for you depending on the supplement. Experimenting with the amount of each supplement is the only way to find out what works for your unique system.
Hi David,
Great site. Thanks for it. Is there any problem taking Sam-e 400 together with Mind Lab Pro?
Thanks Jeff. No problem taking SAM-e with Mind Lab Pro as long as it works for you.
Hi David,
I’ve been battling anxiety, general panic/panic attacks for about 7 years. Under conditions of chronic stress over the past 4 years, my daily anxiety progressed to state of depression. I was barely “getting by” for a few years using CBD oil, kratom, sleep aids and way too much alcohol. This year, I unfortunately got caught up in some really heavy drug use. From March-November, I regularly abused OxyContin, Xanax, cocaine, heroin and amphetamines. The amphetamines were the last to go (used multiple times daily for three months from Sept – Nov). I’m now off all drugs (without any medical intervention) – but my energy levels and mood have tanked, I’m unmotivated/apathetic, and in a total brain fog. Big surprise, huh?
I started seeing a therapist in early October to develop coping strategies, who diagnosed me with major depressive disorder (recurrent, moderate) and recommended antidepressants during the very first session. Despite her strong recommendation and assurance that they are “completely safe”, I just can’t bring myself to go that route for fear of side effects that may make things worse. I don’t think depression is the whole story – I think I’m just not as resilient as I once was, and my system has crashed from chronic stress and drug use. When I asked for more natural supplements, she recommended transdermal magnesium, SAM-e and vitamin D3 supplements. The SAM-e is hit or miss on how it makes me feel – sometimes ok, sometimes jittery and sad. But the magnesium and D3 have helped me relax in the evenings – which set me down the path of investigating other nootropics.
I’ve researched all your stacks, but my co-occurring disorders make it hard to narrow it down. I would imagine most of my receptors are FRIED at this point and I’ll need support on all levels (neurogenesis, receptor synthesis/function, neurotransmitter boost). I just turned 40, so I’m likely suffering from all types of brain disturbances related to age, stress, depression and substance/alcohol abuse. I’ve started to build a basic stack, slowly adding in new supplements to see how I feel. Here is what I’ve been using for the past week – this stack is ok so far but missing something to lift the brain fog and increase motivation/energy and nurture the acetylcholine pathway.
Before breakfast: L-tyrosine (500mg)
Morning: Lion’s mane (500mg), high quality B-complex
Midday: curcumin (1000mg + Bioperine), omega-3 fish oil (EPA, DHA), sometimes L-theanine 200mg supplement (with caffeine 100mg -can be too sedating, don’t use every day)
Evening: L-tryptophan (500mg), transdermal magnesium (2 sprays ~ 33mg), Vitamin D3 (25mcg), I still occasionally use Red Bali, Red MD kratom and CBD oil in the evenings.
Considering: Alpha-GPC, Acetyl-L-Carnitine, N-acetyl-L-cysteine, Bacopa extract, high quality DHA (1000mg/day) supplement to replace fish oil, ginseng
Do I need: Aniracetam, phosphatidylserine, myo-inositol
Note: I stopped using SAM-e, because I was worried it might be overload, but I’m interested to hear your opinion on using this to combat depression systems or if there is something better (and if it is safe to use with the supplements listed above)
Thank you for the awesome work you do!
Ann, funny you should ask. Because I just had this conversation with a Personal Consultation client. And decided it’s time to write an article “Best Nootropics for Recovering Alcoholics/Addicts”. Which I haven’t started yet …
I suggest moving your Vitamin D3 dose to the morning. Definitely get rid of the fish oil and get a high quality DHA/Omega-3 supplement like this one: https://bit.ly/3kgtQ12. But use 3 gelcaps instead of two in the morning.
Increase your dose of magnesium to 400 mg before bed. Use magnesium glycinate.
Increase your Lion’s Mane dose to 1,000 mg twice per day.
Try L-Theanine before bed without the caffeine. If you want the stim factor use this earlier in the day: https://bit.ly/3hPVDDM. It’s gentler but very effective.
Yes to phosphatidylserine, myo-inositol. And possibly Aniracetam with Alpha GPC or CDP-Choline.
Red Bali before bed but double-check the Red MD because I think that may be stimulating.
SAM-e maybe but you need to take it with a high quality B-Complex like this one: https://amzn.to/2Iwghx2 and try Lithium Orotate as needed or 3-times per day: https://amzn.to/37NV9Lc
And try Mind Lab Pro for a couple of months used daily: https://bit.ly/3lh3w8a
David, thank you for the incredibly fast and detailed response! I ordered a bottle of Mind Lab Pro as well as DHA, myo-inositol, magnesium glycinate. Also decided to order some sulbutiamine from Double Wood based on how highly you speak of it. Based on your recommendations, here is the new stack:
Before breakfast: Mind Lab Pro (2 capsules)
Morning: Lion’s mane (500mg), myo-inositol (750g), Vitamin D3 (25mcg), DHA supplement (1800mg)
Midday: L-tyrosine (500mg, 1 hr before lunch), curcumin (1000mg), Lion’s Mane (1000mg), sulbutiamine (small dose 100-200mg, as needed for energy)
Evening (before bed): L-tryptophan (500mg), magnesium glycinate (400mg)
In terms of what I should stack on top of Mind Lab Pro: would you recommend that I still take 500mg tyrosine in addition to the 175mg of NALT, 1500mg additional mgs of Lion’s Mane, and my usual tablet of B complex which includes B6 (10mg, P-5-P), B12 (450mcg, methylcobalamin), folate (333mcg)?
Do my daily doses and timing look ok? Is the sulbutiamine safe to throw in, as needed? I’ll see how this stack works then determine if I need to add in Aniracetam and Alpha-GPC. The info on lithium and recovering addicts/panic attacks is interesting, so I’ll investigate this one more.
Thank you for your advice – I can’t image how challenging it must be to try to advise people on such major life challenges in a few paragraphs. You are a saint! If I need any additional help, I may opt for a consultation – it sure as heck is cheaper than months of therapy!
Ann, 500mg tyrosine in addition to the 175mg of NALT might be too much for you if taken at the same time. But if you are using Mind Lab Pro in the morning the NALT is gone by noon.
Lion’s Mane at that dose is safe for most people. And the bioactive forms of your B-Vitamins are safe as well even at higher doses.
Can zinc and glutamine be combined to increase brain GABA levels
This is how it works: https://nootropicsexpert.com/gaba/#gaba-to-the-rescue
Dear David,
Where there is no further information on Tart Cherry.
Ali, this is all I have on Tart Cherry at least for now: https://nootropicsexpert.com/best-sleep-supplements-to-buy/#tart-cherry
Hi David,
Thanks a lot for this website.
Actually, I’m taking
– Mind Lab Pro 2 pills per day, on an empty stomach, on araising
– Alpha-CGP 300mg, 2 times a day, On araising and at 3 pm
– DHA 1000mg at bedtime
– ALA 300mg Two times a day, on araising and at 3 pm
– Rhodiola Rosea 2 pills (each pill 200mg root extract with 3% rosavines and 1% salidrosides). 1 on raising and 1 at 3 pm)
– Magnesium 300mg at bedtime
– Royal jelly 2000mg at Bedtime
– Vitamin C 1000mg 3 times a day.
I need your opinion on this stack. Do you have any advise?
Adil, it depends on what you’re trying to accomplish. Only thing that comes to mind is use DHA in the morning instead of before bed because it can have a stimulant efffect.
I’m surprised Methylene Blue wasn’t mentioned. It has been found effective in clearing brain fog by many users, takes effect quickly and is cheap to implement.
Diver Dan, I did not include methylene blue simply because it’s so difficult to get pharmaceutical grade MB for most people around the world.
What do you think of creatine for mental fatigue and brain fog?
Abdul, scroll up and see the 2. in the section called, “How does Creatine Work in the Brain?”. It directly answers your question about mental fatigue.
But for brain fog, it all depends on the cause of brain fog. If your deficient in certain neurotransmitters it may help.
Hello David Tomen. I know this isn’t your level of expertise but I’ve been stuttering for as long as I could remember and I was wondering is there any nootropics you’d recommend to alleviate my stuttering? I’ve tried almost everything in the book and have had no success.
Joel, that’s a tough one but not just for me. Seems the ‘experts’ haven’t figured it out yet either.
For example, this study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC340949/. If you can stand to get through it you’ll learn that it could be a problem with hyperactivity with your dopamine system. Only way I know to help tame that is counter it by raising serotonin with L-Tryptophan. When serotonin goes up, dopamine goes down. And vice versa.
But if you look at a study like this: https://www.sciencedirect.com/science/article/pii/B9780124077942000791. It appears that stuttering is a ‘wiring’ problem in your brain. And my experience with really messed up ‘wiring’ is you live with it. Because (unless you get really lucky) there is no way to re-wire the parts of your brain that is causing the stuttering.
Only thing I can think of for now is suppress dopamine signaling like I mentioned and see if that helps even a little.
Hey Mr David what could I use to help me recover from a 12 year porn addiction , I’m not sure which receptor sites I’ve messed up but I’m sure it has something to with dopamine but I’m not sure which Pathways . I can’t use lion mane as it aggravates my asthma but I’d like some suggestions. My brain has been feeling foggy,and I’ve been very anxious and I just realized I’m very low on Thiamin( Vitamin b1) after getting my results back . I suffer from ADD , and General anxiety disorder So I’m going to add some Sulbutiamine
Malik, one of the things addiction does to the brain is desensitize neurons. Esp. dopamine neurons. So it’s possible you could get some short-term relief by boosting dopamine using L-Tyrosine. But while you repair what needs fixing.
Animal studies shows that Resveratrol (https://nootropicsexpert.com/resveratrol/) can be used to treat addictions. NAC (https://nootropicsexpert.com/n-acetyl-l-cysteine/) has been found to reduce cravings for a number of addictions. And there are clinics that use NADH (https://nootropicsexpert.com/nadh/) as a treatment for addiction.
Aniracetam seems to help sensitize dopamine D2 and D3 receptors. Ashwagandha helps nerve growth factor to grow new neurites, axons and synapses.
See where I’m going with this? Start experimenting with the above and as you are reading you’ll get other ideas for searching Nootropics Expert. And other options will pop out at you.
David, would would you recommend for healing the blood-brain barrier? I am very sensitive to a lot of supplements and other things where I used to not be. Thanks!
Matthew, I wrote about fixing a leaky blood-brain barrier in my email newsletter this last June. You’ll find that here with some suggestions: https://mailchi.mp/0ab3ee695f1b/how-to-know-leaky-blood-brain-barrier.
Update 5/16/2020 I just published a post on how to heal a leaky blood-brain barrier here: https://nootropicsexpert.com/how-to-heal-a-leaky-blood-brain-barrier/
Thanks for all the information.
How would you know if your blood brain barrier needs to be healed?
Ryan, see this article: https://nootropicsexpert.com/how-to-heal-a-leaky-blood-brain-barrier/ and scroll down to the section called, “Signs you may have a “Leaky Brain”.
David,
I know I read somewhere on your site that you treat hypothyroid with a natural sublingual? I have problems with synthroid and armour thyroid and do not feel mentally sharp on either. Can you share how you are treating?
Joe, I was using NP Thyroid which is a prescription natural desiccated thyroid med. But the company recently changed the formula without telling anyone. I went hypo again and ended up in the ER once more. Now I’m using Nature-Throid and things have settled down. Both are tablets and both can be used sublingually. But I no longer recommend NP Thyroid.
Isn’t that very similar to the armour I am taking?
Do you recommend tyrosine to supplement as well?
I have hashimotos.
I think my thyroid dysfunction is the root of anxiety and panic attacks and can’t seem to find anything that makes me feel “normal”
Joe, Armour is natural desiccated thyroid just like NP Thyroid and Nature Throyd. There are 3 or 4 others on the market as well. I use it instead of Armour because I can take it sublingually as it dissolved quickly under my tongue.
Supplements that support your thyroid include Iodine (https://nootropicsexpert.com/iodine/), selenium and L-Tyrosine which are the main ones.