From the Guidelines
Functional medicine approaches to brain fog should prioritize dietary interventions, including omega-3 fatty acids, antioxidants, and minimizing processed foods, as these have shown preliminary promising results in improving cognitive function 1.
Key Recommendations
- Optimize sleep with a consistent 7-8 hour schedule and proper sleep hygiene to reduce fatigue and improve cognitive function.
- Adopt an anti-inflammatory diet rich in omega-3 fatty acids (fatty fish, walnuts, flaxseeds), antioxidants (colorful fruits and vegetables), and minimize processed foods, refined sugars, and potential allergens like gluten and dairy.
- Consider supplements including omega-3 fish oil (1-2g daily), vitamin D (2000-5000 IU daily), B-complex vitamins, magnesium (300-400mg daily), and adaptogens like ashwagandha (300-500mg daily) or rhodiola (200-400mg daily) to support neurotransmitter function and reduce inflammation.
- Regular moderate exercise for 30 minutes daily improves brain circulation and cognitive function, while stress management through meditation, deep breathing, or yoga helps reduce cortisol levels that contribute to brain fog.
- Identify and address potential underlying issues such as hormonal imbalances, gut health problems, chronic infections, or environmental toxin exposure through comprehensive testing.
Additional Considerations
- Limit exposure to environmental toxins by using air purifiers, drinking filtered water, and choosing organic foods when possible to reduce inflammation and improve cellular energy production in the brain.
- Encourage structure and routine to help manage cognitive symptoms, and address contributing factors such as fatigue, pain, anxiety, and poor sleep 1.
- A multi-faceted approach that incorporates these recommendations can help reduce inflammation, support neurotransmitter function, optimize hormone balance, and improve cellular energy production in the brain, ultimately improving brain fog symptoms.
From the Research
Functional Medicine Approach to Brain Fog
- Brain fog is a lay term used to describe cognitive difficulties, which can be a response to lack of sleep, poor nutrition, medications, or drugs, and is often associated with the subjective experience of neuroinflammation 2.
- Chronic low-level inflammation is the most detrimental to the mind and body, and there is a lack of evidence for specific treatments targeting the mechanisms/pathways of neuroinflammation for precision-based care 2.
- However, there are pharmacological and nonpharmacological interventions that can reduce inflammation and improve functioning, such as omega-3 fatty acids, which have been shown to be associated with a reduction in development of mild cognitive decline and Alzheimer's disease 3.
Nutritional Interventions
- Omega-3 fatty acids, particularly docosahexaenoic acid (DHA), have been shown to have beneficial effects on cognitive decline, and may be involved in regulating lipid metabolism in the brain 3, 4.
- Vitamin B12 and omega-3 fatty acids have been shown to play a crucial role in regulating lipid metabolism in adult offspring, and may have potential as treatment options for brain fog 4.
- Other nutritional supplements, such as glutamine, acetyl-L-carnitine, alpha lipoic acid, and calcium/magnesium, may also have potential as treatment options for brain fog, although the evidence is limited and inconclusive 5.
Combination Therapies
- A combination of omega-3 polyunsaturated fatty acids, polyphenols, and L-carnitine has been shown to reduce plasma lipid levels and increase the expression of genes involved in fatty acid oxidation in human peripheral blood mononuclear cells and HepG2 cells 6.
- This combination therapy may have potential as a treatment option for brain fog, although further research is needed to confirm its effectiveness.