Does your mind ever feel sluggish?
Do you forget why you walked into a room?
Struggle to recall names, numbers, or the right words?

‘Brain fog’ isn’t just a buzzword: it’s a frustrating reality for many. Researchers define it as ‘transient cognitive dysfunction,’^[1] but most of us know it as mental sluggishness – an inability to think clearly or remember things.

How brain fog symptoms affect daily life

In 2024, a study published in Frontiers in Human Neuroscience revealed the responses from 25,796 adults about their experiences with brain fog. The most common symptoms were trouble focusing, difficulty following conversations, struggling to relax, forgetting appointments, and finding simple tasks like paperwork or mental math overwhelming.^[2]
For many, these symptoms can significantly impact daily activities, including work productivity, social life, and relationships. Some reported feelings of self-doubt, frustration, anxiety, and feeling they are not themselves.^[3]

What causes brain fog?

Everyone experiences brain fog differently, and there can be many different causes.

• Health conditions
  Brain fog has been linked to a wide variety of conditions including migraines, COVID-19, syndrome (CFS), and systemic infections.^[4] Long COVID is commonly cited as a cause of brain fog, with one study showing that 32% of cases report cognitive dysfunction, memory issues, lack of mental clarity, forgetfulness, and fatigue.^[5]
  However, other research suggests that brain fog may not be exclusive to long COVID, as many people experience symptoms without an underlying illness.^[6]
• Mood disorders
  Poor concentration is a common feature in many mood and anxiety disorders. Some people recovering from COVID-19 report low mood, anxiety and brain fog.^[7]
• Poor sleep patterns
  Brain fog and tiredness are inextricably linked. Sleep loss and insomnia particularly affects psychomotor and cognitive speed, vigilant and executive attention, working memory, and higher cognitive abilities.^[8]
• Nutrition
  Diets high in sugar and fat can negatively affect memory and learning by impairing connections between brain cells in the hippocampus, a key area for learning and memory.^[9] Key nutrients such as B vitamins, vitamin D, magnesium, and omega-3s all play essential roles in brain function, and deficiencies can have a significant impact on brain and nervous system function.^[10]
  Anemia and iron deficiency can also cause mild to moderate cognitive impairment due to a reduction in oxygen transport to the brain.^[11]
• Hormonal imbalance
  Brain fog is also a common feature of perimenopause and PMS. Longitudinal studies have shown that objective memory performance declines significantly as women transition into perimenopause and this is not simply a result of advancing age.^[12]
• Gut health
  An imbalance of gut bacteria (dysbiosis) can weaken the gut barrier, allowing certain molecules to enter the bloodstream and potentially contribute to neuroinflammation.^[13] Dysbiosis can also disrupt communication along the gut-brain axis, affecting cognition, memory, and mood.^[14]

How to treat brain fog

The journey to better cognitive function begins with addressing the root causes of your symptoms. This may include therapy or changes to your diet and lifestyle.

Neurofeedback

Neurofeedback has been used for over 50 years to treat mood disorders, insomnia, and pain, and is now being posited as a possible treatment for brain fog.^[15] Neurofeedback is a type of brain training that helps people learn to control their brain activity. It works by measuring brain waves (through sensors placed on the scalp) and giving real-time feedback through sounds or visuals. Over a series of sessions, this feedback helps the brain to transition away from unhealthy activity patterns and move towards more positive, balanced patterns. Case studies involving people affected by long COVID have shown that regular neurofeedback can be effective in improving mental functions such as processing speed, attention span, planning, problem-solving, and overall cognitive performance.^[16]

Diet and nutrition

Simple sugars, trans fats, and food additives are major contributors to both neuroinflammation and dysbiosis.^[17] Minimising intake of these foods is the first step in improving brain function and mental clarity, along with increasing intake of nutrient-dense foods, healthy fats, and antioxidants.^[18]

Omega-3 fatty acids have important anti-inflammatory properties and may enhance cognitive abilities by becoming integral components of brain cell membranes. Regular intake of omega-3 supports healthy neuronal communication, improving memory function and learning abilities while protecting against cognitive decline.^[19] Omega-3 is also considered one of the best supplements for menopause brain fog.^[20]

Exercise

Neuroimaging has added to the growing evidence that exercise improves cognitive function.^[21]

Long-term aerobic exercise has been shown to induce the formation of new neurons, blood vessels, and synaptic connections in the brain, enhancing overall cognition.^[22] These processes are regulated by neurotrophic substances including brain-derived neurotrophic factor (BDNF), a protein that helps nerve cells survive and grow and plays a key role in learning, memory, and behavior. Low levels of BDNF are associated with poorer cognitive function, neuroinflammation, and brain fog.^[23] However, regular aerobic exercise is shown to significantly boost BDNF levels, supporting memory, learning, and overall cognitive function.^[24]

Brain fog can feel different for each of us, and there is no definitive explanation of what may be causing it or how it impacts your life. It’s important to remember that it is not a medical condition in itself but rather a sign that something is out of balance. Identifying and addressing the root causes – whether nutritional, environmental, or lifestyle-related – can be a game changer for your brain health.

This information is provided for educational purposes only and is not a substitute for professional medical advice. Always seek the guidance of your physician or qualified healthcare provider with any questions you may have regarding your health or a medical condition.

 

References

^[1] Brain fog (Concept Id: C0015676)  – MedGen – NCBI. (n.d.). https://www.ncbi.nlm.nih.gov/medgen/5131

^[2] Alim-Marvasti, A., Ciocca, M., Kuleindiren, N., Lin, A., Selim, H., & Mahmud, M. (2024). Subjective brain fog: a four-dimensional characterization in 25,796 participants. Frontiers in human neuroscience, 18, 1409250. https://doi.org/10.3389/fnhum.2024.1409250

^[3] Psychology, E. M. B. (2024, July 2). Brain Fog: Causes, impacts and strategies to improve mental clarity – Starling Minds. Starling Minds.

^[4] Kverno K. (2021). Brain Fog: A Bit of Clarity Regarding Etiology, Prognosis, and Treatment. Journal of psychosocial nursing and mental health services, 59(11), 9–13. https://doi.org/10.3928/02793695-20211013-01

^[5] Premraj, L., Kannapadi, N. V., Briggs, J., Seal, S. M., Battaglini, D., Fanning, J., Suen, J., Robba, C., Fraser, J., & Cho, S. M. (2022). Mid and long-term neurological and neuropsychiatric manifestations of post-COVID-19 syndrome: A meta-analysis. Journal of the neurological sciences, 434, 120162. https://doi.org/10.1016/j.jns.2022.120162

^[6] Alim-Marvasti, A., Ciocca, M., Kuleindiren, N., Lin, A., Selim, H., & Mahmud, M. (2024). Subjective brain fog: a four-dimensional characterization in 25,796 participants. Frontiers in human neuroscience, 18, 1409250. https://doi.org/10.3389/fnhum.2024.1409250

^[7] Krishnan, K., Lin, Y., Prewitt, K. M., & Potter, D. A. (2022). Multidisciplinary Approach to Brain Fog and Related Persisting Symptoms Post COVID-19. Journal of health service psychology, 48(1), 31–38. https://doi.org/10.1007/s42843-022-00056-7

^[8] Goel, N., Rao, H., Durmer, J. S., & Dinges, D. F. (2009). Neurocognitive consequences of sleep deprivation. Seminars in neurology, 29(4), 320–339. https://doi.org/10.1055/s-0029-1237117

^[9] Fadó, R., Molins, A., Rojas, R., & Casals, N. (2022). Feeding the Brain: Effect of Nutrients on Cognition, Synaptic Function, and AMPA Receptors. Nutrients, 14(19), 4137. https://doi.org/10.3390/nu14194137

^[10] Zielińska, M., Łuszczki, E., & Dereń, K. (2023). Dietary Nutrient Deficiencies and Risk of Depression (Review Article 2018-2023). Nutrients, 15(11), 2433. https://doi.org/10.3390/nu15112433

^[11] Agrawal, S., Kumar, S., Ingole, V., Acharya, S., Wanjari, A., Bawankule, S., & Raisinghani, N. (2019). Does anemia affects cognitive functions in neurologically intact adult patients: Two year cross sectional study at rural tertiary care hospital. Journal of family medicine and primary care, 8(9), 3005–3008. https://doi.org/10.4103/jfmpc.jfmpc_599_19

^[12] Maki, P. M., & Jaff, N. G. (2024). Menopause and brain fog: how to counsel and treat midlife women. Menopause (New York, N.Y.), 31(7), 647–649. https://doi.org/10.1097/GME.0000000000002382

^[13] Borros M Arneth, Gut–brain axis biochemical signalling from the gastrointestinal tract to the central nervous system: gut dysbiosis and altered brain function, Postgraduate Medical Journal, Volume 94, Issue 1114, August 2018, Pages 446–452, https://doi.org/10.1136/postgradmedj-2017-135424

^[14] Kandpal, M., Indari, O., Baral, B., Jakhmola, S., Tiwari, D., Bhandari, V., Pandey, R. K., Bala, K., Sonawane, A., & Jha, H. C. (2022). Dysbiosis of Gut Microbiota from the Perspective of the Gut-Brain Axis: Role in the Provocation of Neurological Disorders. Metabolites, 12(11), 1064. https://doi.org/10.3390/metabo12111064

^[15] Marzbani, H., Marateb, H. R., & Mansourian, M. (2016). Neurofeedback: A Comprehensive Review on System Design, Methodology and Clinical Applications. Basic and clinical neuroscience, 7(2), 143–158. https://doi.org/10.15412/J.BCN.03070208

^[16] Masuko, T., & Sasai-Masuko, H. (2024). Efficacy of Original Neurofeedback Treatment Method for Brain Fog From COVID-19: A Case Report. Cureus, 16(3), e56519. https://doi.org/10.7759/cureus.56519

^[17] Berding, K., Vlckova, K., Marx, W., Schellekens, H., Stanton, C., Clarke, G., Jacka, F., Dinan, T. G., & Cryan, J. F. (2021). Diet and the Microbiota-Gut-Brain Axis: Sowing the Seeds of Good Mental Health. Advances in nutrition (Bethesda, Md.), 12(4), 1239–1285. https://doi.org/10.1093/advances/nmaa181

^[18] Fadó, R., Molins, A., Rojas, R., & Casals, N. (2022). Feeding the Brain: Effect of Nutrients on Cognition, Synaptic Function, and AMPA Receptors. Nutrients, 14(19), 4137. https://doi.org/10.3390/nu14194137

^[19] Dighriri, I. M., Alsubaie, A. M., Hakami, F. M., Hamithi, D. M., Alshekh, M. M., Khobrani, F. A., Dalak, F. E., Hakami, A. A., Alsueaadi, E. H., Alsaawi, L. S., Alshammari, S. F., Alqahtani, A. S., Alawi, I. A., Aljuaid, A. A., & Tawhari, M. Q. (2022). Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus, 14(10), e30091. https://doi.org/10.7759/cureus.30091

^[20] Decandia, D., Landolfo, E., Sacchetti, S., Gelfo, F., Petrosini, L., & Cutuli, D. (2022). n-3 PUFA Improve Emotion and Cognition during Menopause: A Systematic Review. Nutrients, 14(9), 1982. https://doi.org/10.3390/nu14091982

^[21] Swain, R. A., Berggren, K. L., Kerr, A. L., Patel, A., Peplinski, C., & Sikorski, A. M. (2012). On aerobic exercise and behavioral and neural plasticity. Brain sciences, 2(4), 709–744. https://doi.org/10.3390/brainsci2040709

^[22] Swain, R. A., Berggren, K. L., Kerr, A. L., Patel, A., Peplinski, C., & Sikorski, A. M. (2012). On aerobic exercise and behavioral and neural plasticity. Brain sciences, 2(4), 709–744. https://doi.org/10.3390/brainsci2040709

^[23] Porter, G. A., & O’Connor, J. C. (2022). Brain-derived neurotrophic factor and inflammation in depression: Pathogenic partners in crime?. World journal of psychiatry, 12(1), 77–97. https://doi.org/10.5498/wjp.v12.i1.77

^[24] Feter, Natan & Alt, Ricardo & Dias, M.G. & Rombaldi, Airton. (2019). How do different physical exercise parameters modulate brain-derived neurotrophic factor in healthy and non-healthy adults? A systematic review, meta-analysis and meta-regression. Science & Sports. 34. 293-304. 10.1016/j.scispo.2019.02.001.