Brain fog is on the rise, and so is our workload.
Not only are we trying to manage demanding careers, families, and our health, but we have Artificial Intelligence rapidly replacing our jobs as well.
To compete with AI, we all need high functioning brains, ones without brain fog or cognitive decline.
Brain fog symptoms include feeling scattered, confused, unmotivated, tired, and forgetful. Sound familiar?
Here are my top general recommendations for brain fog. For specific, gene-based recommendations, you will need to look at our cognitive and mood reports.
My Top 5 Supplements for Brain Fog:
1. Butyrate as an all-in-one brain enhancing supplement
I become excited whenever I talk about butyrate as a supplement because of its multiple actions within the brain. One of the most important ones being its ability to support cells on a genetic level by protecting the DNA wrapped around proteins called histones (acting as a histone deacetylase inhibitor).
Butyrate is especially important if your BDNF gene isn’t working properly.
2. Curcumin, my ultimate anti-inflammatory supplement
Many of us have read how curcumin is one of the best anti-inflammatory supplements on the market due to its ability to increase DHA levels in the brain and body.
But our genes play a role in this as well.
The PRDM16 gene may be involved in creating conditions that can contribute to poor brain functioning, such as migraines and oxidative stress.
Those with the variants associated with this gene can take curcumin to lessen the impact of being susceptible to migraine development and oxidative stress, both factors that can quickly reduce cognitive performance.
3. Magnesium, a necessity in my supplement stack
One thing I’ve learned through the years is that cognitive decline and high levels of chronic stress go hand-in-hand.
One reason is because stress reduces magnesium levels in the body. We need magnesium to fight off mental fatigue, brain fog, and other cognitive decline symptoms.
And since magnesium restricts both the release and regulation of stress hormones, it promotes healthy brain functioning and stress management, thus being one of the top supplements I favor.
Magnesium is especially important if you have negative variants of the TUSC3 gene.
4. Fish Oil, the go-to supplement for everyone
I supplement with fish oil daily because of how it upgrades my brain performance. Omega-3 fatty acids found in fish oil are essential for optimal brain health due to DHA being the most abundant type of omega-3 found in the brain.
For us adults, the highest levels of DHA are located in the cortex, the area responsible for cognition, so supplementing with fish oil that is rich in DHA can directly improve cognitive function.
The ELOVL2 gene has variants that are associated with lower DHA levels, impacting our cognitive abilities. Check your own genetic variants to see if supplementing with fish oil could help you even more.
5. PQQ, the supplement that is changing the game
I find pyrroloquinoline quinone (PQQ) fascinating because it’s a very potent antioxidant that promotes the growth of new mitochondria in our cells, and not many supplements on the market currently do this. And since our brains have a high concentration of mitochondria in them, it increases cellular energy levels, helping mitigate brain fog.
PQQ also fights inflammation and oxidative stress which can both lead to brain fog.
Your PARP1 gene is a key player in determining how sensitive you are to these factors, so if you have the “bad” genetic variants for this gene, PQQ could be a game changer for you.
Interested in learning more about your brain health?
Although these are my top brain health supplements (which you can read more about on SelfHacked), the bottom line is that they may or may not be perfect for you.
You need accurate and personalized data to decide which supplements are right for YOU, not anyone else, and we are proud to be able to provide you with exactly what you need to figure that out.
Through assessing your genes with SelfDecode, analyzing your health data with Lab Test Analyzer, and combining it with the knowledge detailed in our SelfHacked articles, you are setting yourself up for success.
From years of dealing with brain health issues and researching what does and doesn’t work, this in-depth method was the only way I was able to clear my brain fog, helping it fire from all cylinders.
And now you can do the same.
By subscribing, you can solve your brain fog by gaining access to:
- All of our SelfHacked articles, ad-free. There are over 1500 science-based articles written to help you understand your health on a much clearer level.
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I honestly wish this existed when I first began to heal my brain fog, as it provides everything you need and more, in one epic subscription.