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These Key Vitamins Can Help Combat Brain Fog

These Key Vitamins Can Help Combat Brain Fog

If you've experienced brain fog at one point or another, you're not alone. It's a vague sense of it. Mental retardation or blurriness or a general inability to focus or concentrate. It is often paired with profound feelings of fatigue, and can be debilitating if it persists.

Brain fog is not a defined medical condition, as in Many causes and manifestations. In many cases, experts believe that brain fog is the result of some type of neuroinflammation, which can occur for a number of reasons. It may be related to poor sleep or drug use, or it may be a side effect of prescribed medication. This can be caused by tension or simple jet lag. There have been persistent and inexplicable instances of brain fog. Associated with COVID-19While getting a good night's sleep to solve other issues.

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If you experience a persistent case of brain fog, it's worth exploring the many possible causes with your doctor. However, the most immediate — and easiest to fix — may be a simple deficiency of important brain-boosting vitamins. If your brain fog comes down to a simple mineral or vitamin deficiency, there are four possible causes, which we'll explore below.

What is a vitamin deficiency?

Vitamins are organic substances that are important to your health. Actually, there are You need 13 vitamins. To survive continuously. These 13 vitamins are important for a variety of bodily functions, from cell growth to immunity. Meanwhile, minerals come from the earth. Although many of these are not essential for survival, several Important minerals play a role in your health.

If you are not getting enough of a certain vitamin on a regular basis, you may develop a vitamin deficiency and experience health problems as a result. lack of Vitamin CFor example, there was a well-known Cause of scurvy in sea days.

Although brain fog may not be as severe as a bad case of scurvy, it can significantly disrupt your daily life. The good news is, if it's the result of a vitamin deficiency, you can quickly treat it by adjusting your diet. If you are severely deficient in a specific brain-enhancing vitamin, you may want to consider a supplement. However, remember that you should always consult your doctor before adding supplements to your diet.

4 Vitamins and Minerals You May Be Deficient in

A collection of nutritional supplements on spoons in a circle A collection of nutritional supplements on spoons in a circle

Elena Popova/Moment/Getty Images

Not all vitamins and minerals are important for brain health and function. If you are experiencing persistent brain fog or you are Always tiredit's worth checking your diet for four things in particular: vitamin B12, vitamin D, iron and magnesium.

Vitamin B12

Vitamin B12 Important for cardiovascular and neurological health. Your body needs it to make red blood cells and for healthy nerve growth, and it's readily available in common food products like dairy, eggs, meat, and fortified foods.

extremely Vitamin B12 deficiency Can lead to a named condition macrocytic anemia, which happens when your body can't make enough healthy red blood cells because it's making abnormally large red blood cells that can't function properly. This results in less oxygen flow to your body's organs and tissues, causing brain fog-related symptoms such as weakness and fatigue, and more serious neurological problems. Even if you are not anemic, B12 deficiency can cause confusion, memory problems, and depression.

To prevent brain fog from vitamin B12 deficiency, doctors recommend that adults get about 2.4 micrograms per day.

Vitamin D

Vitamin D is important for a variety of Body functions and processes. It is most notable for its role in building bone density: severe vitamin D deficiency can cause a variety of bone problems, including rickets in children.

However, vitamin D also plays an important — though more recently studied — role. Supports cognitive function.. Recent studies have shown a link between vitamin D deficiency and several aspects of executive function, including processing speed and episodic memory. Patients have noted. Associated symptoms such as fatigue and depression.

As with other vitamins, doctors recommend taking more vitamin D as you age. Most adults need about 600 international units per day. It's relatively easy to get in warm, sunny climates, because your body naturally produces vitamin D by absorbing sunlight. You might want to consider during the winter or other times when you're not getting out as much. Other sources of vitamin Dsuch as fatty fish, egg yolks and fortified milk and cereals.

iron

Lack of steel is the most common Cause of microcytic anemia. Iron is important for the body's production of hemoglobin, which your red blood cells use to carry oxygen. Long-term anemia can lead to very serious complications, and you should seek medical help to correct it.

However, even low-grade iron deficiency can cause immediate cognitive or neurological symptoms, such as fatigue, difficulty concentrating or dizziness. Iron deficiency is also associated with it. Memory and attention problemsas well as Poor cognitive development in children.

Recommended iron intake There is a difference between men and women, as women lose blood during menstruation and thus need to be replenished. More iron in their menstrual years. Whereas a normal grown man needs surroundings. 8 mg per daya mature woman aged 19 to 50 years needs around. 18 mg per day. Good sources of iron include red meat, beans, nuts, dried fruits and fortified cereals.

Magnesium

like iron, Magnesium is another important mineral. For different functions. It helps with the over. 300 chemical reactions It affects everything in your body, from muscle contraction to immune function.

Magnesium also affects cognitive function. one the study For example, Qatari adults showed a strong correlation between magnesium deficiency and slower reaction times. It is also related to Increased tension, a factor that can affect your ability to concentrate. If you are Always tired Or otherwise feeling weak, it could be a sign that you need more magnesium. Other common symptoms include tremors, muscle spasms or abnormal heart rhythms.

Recommendations for Magnesium intake A little different for men and women. Adult men should aim for 400 to 420 mg per day, while adult women need 310 to 320 mg per day (and about 40 mg more during pregnancy). Good sources Include pumpkin seeds, almonds, spinach, potatoes and fortified cereals.

The bottom line

Brain fog is a confusing condition with many possible causes. Increasing your intake of these vitamins may help, but is not guaranteed. Even if it results in your inability to concentrate. Vitamin deficiency, this may be due to insufficient absorption in your body. If you're experiencing a chronic or persistent case of dementia, it's important to talk to your doctor and rule out potentially serious causes.

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