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Reduce Brain Fog Now! 5 Nutrients That May Help Clear Your Mind and Improve Your Memory

Baby brain? Going through menopause? Just plain stressed out? Here are 5 nutrients that can help reduce brain fog, support memory and chill.

support memory and reduce brain fog
Photo: Jason Briscoe

Of course you want to reduce brain fog! Struggling to remember a name, word or important detail, feeling fatigued and/or irritable and having difficulty concentrating is not only scary, but it can take toll on your relationships, both personal and professional, and do a number on your self esteem.

Brain fog is a term that describes a range of cognitive symptoms that affect millions of people worldwide. It can be related to stress, medications, sleep disturbances, hormonal imbalances, or insulin resistance, and nutrient deficiencies can also play a big role.

In fact, the foods and nutrients we eat are critically important for supporting our overall brain health.  If your diet falls short, you may want to consider a nutritional supplement. You’ll certainly want to take a look at:

5 nutrients that help support memory and reduce brain fog

support memory and reduce brain fog
Photo: Louis Hansel

1. Omega-3 fatty acids

Since the brain is made up of 60% fat, it’s crucial to support it with omega-3 fats. There are two main omega-3s especially known for their brain benefits: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

Typically found in food sources like salmon, mackerel, herring and sardines, supplements containing DHA and EPA are often referred to as “fish oil.”  Epidemiological and interventional studies suggest positive trends between DHA and EPA intake and cognitive health.

Omega-3s play a key role in lowering inflammation in the brain, regulating steady blood flow to the brain, growth of brain tissue and supporting memory and cognition. It is worth noting that the typical American diet is low in omega-3s, so supplementation is key.  

2. Vitamin D3

The “sunshine vitamin” is made when our skin is exposed to the sun, but certain foods like fatty fish can provide vitamin D as well. Unfortunately, most Americans do not consume enough fatty fish or get the proper level of sun exposure we need to produce vitamin D, which means many of us are deficient.

This is important, because studies have found that people who are moderately deficient in vitamin D have a 53% increased risk of dementia. On a more positive note, recently published research found that people with higher vitamin D3 levels had better memory than those with lower levels (and lower rates of cognitive decline).  


This phytonutrient is a flavonol rich in protective antioxidants found in foods like leafy greens, berries, nuts, olive oil and tea. Quercetin supplementation has been shown to improve learning and memory, likely due to its ability to improve cell energy and protect brain cells from oxidation and the symptoms of brain fog. It also promotes neurogenesis (the process of growing new neurons). 


Magnesium plays an important role in many functions throughout the body, including the brain. This relaxing mineral can be found in abundance in plant foods like nuts, seeds, leafy greens and whole grains

Magnesium is especially important for brain health as it regulates parts of the involved in learning, memory formation and mood stabilization. Therefore, low levels of magnesium can impact cognitive health in many ways. Unfortunately, approximately 50% of Americans don’t get enough magnesium from diet alone, so it’s no wonder many of us are experiencing that hazy feeling and want to reduce brain fog!  

Vitamin B12

Vitamin B12 is a micronutrient known for maintaining and improving energy levels, one of the common symptoms of brain fog.  It also prevents the buildup of inflammation and neurotoxic molecules in the brain.

The foods containing vitamin B12 are primarily animal meats, fish, eggs and dairy. Lower B12 is especially common in older adults due to lower intake and impaired absorption.  However, people with higher B12 status score better on memory testing than those with low B12 status.

The best diet to help support memory and reduce brain fog

These nutrients can help support memory and reduce brain fog, but there are others that benefit the brain as well. The best way to get all the nutrients you need to keep your brain healthy and memory sharp is through a colorful, nutrient-dense diet like the Mediterranean and MIND diets.

If your diet sometimes falls short, consider a nutritional supplement for memory and brain fog. The nutrients discussed here (and more) can be found in products like Relevate, a nutritional supplement designed to complement your diet by filling in the gaps of memory protective nutrients.

With 17 critical nutrients from eight brain beneficial food groups, Relevate was developed using scientific data of long-term brain health associated with Mediterranean and MIND diets. Of course if you’re pregnant or using other medications, you’ll want to consult your physician about it.

By the way, I’m not getting paid to promote Relevate, although I did receive a free sample to try it out, and I get a small commission on products you buy through this site. I’m telling you about it because it has truly helped me.

As I approach my Medicare birthday, I find names and words disappearing into thin air, a good night’s sleep is illusive. and fatigue is all too common. Since I’ve been taking Relevate (about two months as of this writing), I’ve felt it’s been able to reduce brain fog, and my memory has improved. Plus for some reason I’m getting better, deeper sleep and I’m not quite as cranky.

I’m not saying Renovate is a panacea. What am I saying again? Oh yes! It’s helping me, and it might help you. I’d say why not give it a shot?

And here’s a break for you! Use code REALLYRATHER for 15% off Relevate at  To get more brain-healthy resources and NeuroReserve’s e-guide for building lasting brain power, sign up for their email newsletter here.

Baby brain? Going through menopause? Just plain stressed out? Here are 5 nutrients that can help reduce brain fog, support memory and help you chill out.