Cognitive Health - Top Supplements to Beat Brain Fog
Are you experiencing 'brain fog' or having trouble concentrating? You're not alone! We asked Holistic Nutritionist, Jass Stupak, for her top recommendations to give you that mental clarity you've been searching for!
I think we can all agree that the pandemic has been causing more brain fog than normal. It’s almost been a year since the pandemic started and I just want you to take a second to be gentle with your body as we have gone through so much in just one year.
Now more than ever we are realizing that the work-from-home lifestyle won’t be going away, and for many of us that comes with more fatigue and less routine. It’s important for us to really take a step back and figure out a plan that will work best for our mental health and cognitive health in order to withstand our new normal.
For myself, I find that working from home can put me in a slower, more care-free routine, which in turn, results in more brain fog and less concentration. I wanted to take some time to talk to you about some of my favourite supplements for cognitive health:
This medicinal mushroom is well-known for it’s incredible resilience to our immune system and cognitive health. Lions mane is particularly great for strengthening your memory, so if you’re constantly doing tests or presentations, this may be a great option for you! Keep in mind that all herbal and mushroom formulas may take a few weeks in order for you to see results.
This herb is also commonly known as Melissa. Lemon balm is great for relaxation and for reducing anxiety— but it can also be helpful for our cognitive health. If you notice you get brain fog from anxiety, then this may be a good option for you. I love sipping lemon balm tea from Traditional Medicinals in the evenings.
We often forget that some of the most basic supplements are the best for our brain function. Omega 3s hold a lot of truth to this. Our brain is essentially made of fat and in order to really support it, we need to continue adding in anti-inflammatory fats to fuel it. If you want to get really specific, you can look into a high DHA formula. DHA is best for brain health and cognitive function, whereas EPA is especially known for it’s anti-inflammatory properties. Having an omega 3 in your daily supplement routine would work wonders for more than just your brain health, so I would high suggest it!
Especially B6, B12 and B9 can really help to boost our cognitive health. B vitamins are essential to our body, but are often depleted through stress, exercise, poor habits and overall low nutrient intake. Although some B vitamins are better for cognitive function than others, it’s important to take a B complex instead of a singular B as they work together as a team. I would recommend having one capsule with breakfast and lunch. Also, don’t be alarmed, but keep in mind that your urine will be super bright after taking the B complex as your liver can only process so much. I often recommend that clients don’t take a B complex after 4 PM because it can provide you with a boost of energy, which could impact your sleep.
Lastly, the best place to start is through your diet. Before trying the supplements out, I really recommend looking at your diet and seeing if you can reduce or increase the foods there. Sugar, dairy and alcohol will increase brain fog to a whole new level, so keeping this consumption down is critical. I would also suggest increasing your vegetable intake as vegetables contain so many nutrients to help fuel the brain. Hydration is often forgotten about when it comes to clarity and cognitive health, so make sure you are getting in at least 2 litres of filtered water per day!
I hope you are feeling ready to take on this brain fog and put your cognitive health first! I cant wait to see how much better you’re feeling after trying some of these supplements out.
Written by Jass Stupak, CNP
Jass Stupak is a Holistic Nutritionist from Kelowna, BC. Jass is the owner and founder of Nourish with Jass, her private practice, where she specializes in gut health and candidiasis for women.
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