Vitamins D, C, omge-3, magnesium… in food can improve concentration, reduce fatigue, increase memory… in people with brain fog.
Brain fog is not a medical condition but rather a group of symptoms such as difficulty remembering, inability to concentrate, lack of clarity, difficulty processing information, fatigue. Many factors including deficiencies or insufficient nutrients can contribute to brain fog. Therefore, vitamin and mineral supplements may help.
Vitamin D is a fat-soluble nutrient essential for immune system function and brain health. Low or deficient vitamin D levels can negatively affect cognition and contribute to brain fog symptoms. People with depression often experience symptoms of brain fog such as poor concentration and memory problems. These subjects were also more likely to have certain nutrient deficiencies, including vitamin D.
According to many studies published in the American Library of Medicine in 2020, vitamin D supplements can improve mental health such as mood, negative thinking, symptoms of anxiety, depression, including fog brain in some people. A 2020 study by the American Dieticians in 42 postmenopausal women with vitamin D deficiency found that those who supplemented with 2,000 IU of vitamin D per day for a year performed better on academic tests. and memory compared with those receiving doses of 600-4,000 IU.
Omega-3 fatty acids help improve brain health and some of the symptoms of brain fog including difficulty with attention and memory. A 2013 study published in the American Library of Medicine found that supplementing with the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) supports brain health such as memory, attention, and mood.
One study of 176 people with low omega-3 intake found that supplementing with 1.16 grams of DHA per day for 6 months improved memory compared to a placebo. Omega-3 supplements can also improve symptoms of depression, elevate mood, and reduce symptoms of brain fog. A review of 26 studies found that omega-3 supplements containing 60% EPA, at least one gram per day, can treat symptoms of depression.
Some foods rich in omega-3 such as salmon, mackerel, cod, olive oil, flaxseed…
Magnesium is an essential mineral found in foods like beans, nuts, and spinach. It is needed for many bodily functions such as enzymatic reactions, energy production, nerve function and blood pressure regulation.
Many people don’t get enough magnesium in their diets which can negatively impact brain health and lead to brain fog symptoms like difficulty concentrating. Low magnesium levels are common in people under stress and can even increase the likelihood of being stressed. Stress impairs memory, concentration and anxiety symptoms.
A study of 2,466 people aged 60 and over, published in the American Library of Medicine, found that those with higher magnesium levels did better on tests of cognitive function such as attention and memory and were at an increased risk of developing dementia. lower cognitive decline.
Vitamin C plays a role in immune health and supports many other important functions in the body, including brain health. One study including 80 healthy adults found that those with adequate levels of vitamin C in their blood performed better on tests measuring memory, attention, reaction time, and concentration than those with adequate levels of vitamin C in their blood. with people with low vitamin C levels.
Low vitamin C levels negatively affect mood, which has been linked to depression and cognitive decline. Foods rich in vitamin C such as citrus fruits, tangerines, papaya, bell peppers, strawberries, tomatoes…
B group vitamins
Studies show that low or deficient levels of certain B vitamins can lead to symptoms of brain fog such as memory problems, difficulty concentrating, etc. In people with low levels of B vitamins. , supplements can help relieve these symptoms.
According to a study in 202 people with cognitive impairment and low or deficient B12 levels, vitamin B12 supplementation improved cognition in 84% of participants and improved scores on tests of memory and attention in 78% people. A recent study of 39,000 people found that low vitamin B12 levels were associated with poorer attention and memory.
People with low or low levels of B vitamins including vitamin B6 and folate can worsen symptoms of brain fog, including difficulty with concentration and memory. For this reason, taking a quality vitamin B supplement is helpful when brain fog is present.
L-theanine is a compound found in green tea and other plants. A recent study in 69 adults aged 50-69 found that a single dose of 100 mg L-theanine improved reaction time and memory on cognitive tests. Supplementing with L-theanine also reduces stress, promotes calmness and relaxation. Reducing stress, improving sleep quality, and supporting cognitive health can all reduce brain fog.
(According to Healthline)
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