If you’ve been feeling unfocused, forgetful, or mentally drained, you might be experiencing brain fog—a cluster of symptoms like fatigue, confusion, and difficulty concentrating that can disrupt daily life.

“Brain fog, which describes symptoms like dissociation, fatigue, forgetfulness, and excessive cognitive effort, is a complex and often frustrating condition that can stem from many factors, many of which uniquely affect women,” says Jillian Kubala, MS, RD, a dietitian for Bulletproof.

Hormonal shifts, nutrient deficiencies, poor sleep, stress, and lifestyle factors can all play a role. As Barbie Boules, RDN (aka The Cognition Dietitian) explains, “For most women, it’s not one single cause—it’s a combination of things.” The good news? With the right nutrition, sleep, and self-care habits, it’s possible to regain clarity and focus.

Nutrition is key for optimal brain health and cognitive function.

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Unpacking the causes of brain fog

“There are several reasons women experience what’s casually called “brain fog” and clinically referred to as subjective cognitive fatigue,” says Boules.

Hormonal fluctuations, diet, sleep issues, mental health issues, underlying health conditions, lack of exercise and external factors like alcohol, medication and recreational drugs are all potential causes. In many cases, it’s a combination of multiple factors resulting in someone’s brain fog symptoms.

Hormonal fluctuations are a common factor. “Changes in estrogen and progesterone levels throughout the menstrual cycle, during pregnancy, postpartum, perimenopause, and menopause can impact neurotransmitter activity, particularly serotonin and dopamine, which influence mood, focus, and cognition,” explains Kubala. An area that’s been getting a lot more attention in recent years is perimenopause. “During perimenopause, estrogen decline adds a unique layer. Brain imaging studies show that glucose metabolism in the brain decreases as estrogen falls, which can directly translate to fogginess and lapses in concentration,” Boules adds.

Nutrition can often play a bigger part than people realize. Kubala says, “Brain fog may result from undereating, having imbalanced meals or eating a diet low in calories, protein or key micronutrients like iron, fats and B12, which are all essential for brain function.” For example, iron deficiency anemia, she explains, which is more common in women due to menstruation, “is strongly associated with fatigue, poor concentration, and mental fogginess, which is often described as brain fog.”

Sleep is another major issue, says Boules. “Without a consistent 7–9 hours per night, the brain cannot consolidate memories, regulate emotions, or clear metabolic waste. Over time, chronic short sleep (less than 7 hours a night) is associated with a higher risk of dementia.”

Mental health though often overlooked, can play a huge part in brain fog. “Stress, anxiety, and depression disrupt attention and working memory, often leaving women feeling mentally slowed or detached,” explains Boules.

Lack of exercise can also be a culprit. “Movement is not optional; the human body and brain are built to require it.” Aside from boosting mood and brain function in the short term, exercise has also been found to be protective in the long term as well. “The data are compelling. Regular physical activity lowers all-cause mortality by roughly 30–35%. For dementia specifically, active individuals have up to a 45% lower risk compared with those who are sedentary. Benefits span aerobic exercise, resistance training, and activities that challenge balance and coordination.” Even walking has been shown to have a meaningful impact. “The effect is dose-responsive: more activity confers more benefit, but the greatest gains occur when someone moves from being inactive to moderately active.”

Underlying health conditions can also contribute, adds Kubala. “Several health conditions, including hypothyroidism, which is more common in women, can lead to persistent cognitive symptoms, like brain fog and mood changes if left undiagnosed or improperly managed.”

“Finally,” says Boules, “it’s essential to consider external contributors such as medications, alcohol, or recreational drug use, all of which can impair cognition.”

Brain fog can impact your personal and professional life

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Feed your focus: nutrients that support mental clarity

While nutrition is one of several factors and individual dietary needs can vary, it is a very important piece of the picture. In general, following a well-balanced diet is a good first line of defense.There’s no single nutrient that can “fix” brain fog, says Kubala, but there are certain nutrients that are especially important for supporting brain health and cognitive function.

“It’s always best to aim to get these nutrients from foods, and supplement when gaps exist in your diet,” says Boules. Here are some you want to make sure you’re getting enough of:

● Iron: “Low iron levels, which is especially common in women, can reduce oxygen delivery to the brain and impact focus and energy levels,” explains Kubala. “Even mild iron deficiency is associated with cognitive impairments.”

● B-Vitamins: B vitamins – especially folate, B6, and B12 – are essential for methylation and homocysteine regulation, both of which influence cognitive function, says Boules.

● Omega-3 fatty acids: “Omega-3s (especially DHA) support brain cell structure and communication,” says Kubala. “Studies suggest that supplementing with DHA and EPA may improve memory and mood.” Regularly including food sources like oily fish (high in DHA and EPA) and plant -based sources like chia seeds, ground flax and walnuts (which contain another form called ALA, is recommended.

● Choline: Choline is an essential nutrient that’s a precursor tpacetylcholine, a neurotransmitter that’s crucial for memory, attention and cognitive signaling. It also supports neural cell membrane integrity, which may help reduce brain fog.

● Vitamin D: While mostly known for its bone health and immune system roles, Vitamin D is also involved in brain health via modulating neurotrophic factors (like BDNF), neuroprotection, gene expression and neurotransmitter synthesis. Low levels have been associated with poorer executive function, slower processing speed and increased risk of cognitive impairment.

● Antioxidants: “Antioxidants such as vitamin E and polyphenols protect against oxidative stress,” explains Boules, which can contribute to compromised brain cell structure and function.

● Other key nutrients: “Minerals like magnesium and zinc play roles in neurotransmission and energy metabolism,” says Boules, so make sure to include food sources. Magnesium can be found in foods like leafy greens, nuts and seeds, TK , and chocolate. Zinc is available in foods like shellfish, pork, and pumpkin seeds.

“It’s also essential to follow a well-balanced diet that includes enough calories, protein, complex carbs, healthy fats, and key micronutrients,” says Kubala.

“When it comes to brain fog in the moment,” adds Boules, “it is less about single nutrients and more about overall dietary patterns that promote nutrient density and metabolic stability. A way of eating that emphasizes vegetables, fruits, legumes, whole grains, nuts, seeds, fish, and olive oil provides steady fuel and reduces inflammation.”

Specific diets that have been consistently linked with slower cognitive decline and dementia risk include the MIND and Mediterranean. “The goal is not to ‘chase’ individual nutrients,” Boules says, “but to create a daily pattern that consistently supports brain function.”

Omega-3 fatty acids found in fish and antioxidant-rich colorful produce are just a few foods shown to be beneficial for brain function.

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Easy brain-boosting meals and snacks you’ll actually want to eat

To give you some inspiration, here are a few ideas for approachable meals and snacks that include nutrients that are important for brain function and protecting against brain fog:

1. _{Salmon-Quinoa Power Bowl: Grilled salmon (omega-3s, vit D, B12, protein), quinoa and chickpeas (fiber, iron, folate, plant protein), baby spinach and broccoli (choline, folate, antioxidants), drizzle of olive oil (healthy fat to enhance nutrient absorption)}
2. _{Veggie Omelet with Avocado Toast: 2-3 whole eggs (choline, vit D, B12, protein), spinach, peppers, mushrooms (folate, vit C, antioxidants), 1 slice whole-grain toast (fiber, B vitamins) topped with smashed avocado (omega-3 ALA, vit E)}
3. _{Tofu-Edamame Stir-Fry: Firm tofu (choline, iron, calcium, protein), edamame (protein, omega-3 ALA, folate, iron), mixed veggies: broccoli, bok choy, carrots (fiber, antioxidants, vit C), brown rice or quinoa base (fiber, B6), light soy-ginger sauce (low sodium)}
4. _{Lentil-Chicken Salad: Grilled chicken breast (protein, B6, B12). lentils (folate, iron, fiber, choline), arugula, tomatoes, bell peppers (vit C, antioxidants), olive oil-balsamic vinaigrette (aids absorption and antioxidant polyphenols)}
5. _{Greek Yogurt Parfait: Plain Greek yogurt (protein, vit B12, vit D if fortified), mixed berries (antioxidants, vit C, fiber), chia or ground flax (fiber, omega-3 ALA)}
6. _{Hard-Boiled Egg and Orange Slices: 1-2 boiled eggs (choline, vit D, B12, protein), 1 small orange (vit C, antioxidants)}
7. _{Hummus and Veggie Sticks: Hummus (chickpeas offer choline, folate, iron, and fiber), bell pepper, carrots, cucumber (fiber, antioxidants, vit C)}
8. _{Edamame and Almond Mix: 1 cup edamame (protein, fiber, folate, iron, choline), 1 Tbsp almonds (vit E and other antioxidants, healthy fat)}

The rise of brain-focused snacks and supplements

The functional snack market has also zeroed in on brain health, with protein bars such as MOSH and IQBAR including ingredients specifically geared towards boosting brain health and function. MOSH, for example, includes omega-3s, vitamins B12 and D3 and lion’s mane mushroom as well as Cognizin® Citicoline, a supplement form of a nutrient that’s important for supporting focus, memory, and attention in healthy adults.

Sephora Noormand, Head of Brand Marketing at MOSH, says that creators Maria Shriver and Patrick Schwartzenager worked closely with health experts in the field to craft the perfect product. “ They worked alongside a team of world-class brain health experts and functional nutritionists for over a year-and-a-half, tweaking and perfecting the recipe. From the very beginning, they were adamant that every single ingredient needed to tie back to brain health. This wasn’t just about creating another protein bar, it was about developing a product that could genuinely support cognitive wellness and that they’d actually want to eat themselves every day.”

While MOSH bars have been available since 2021, the iteration featuring Cognizin launched in June of 2024. “The original formulation featured MOSH’s Signature Brain Blend – lion’s mane, ashwagandha, omega-3s, and vitamins B12 and D3,” says Noorman. “We also kept calories and sugar low and made sure to include plenty of fiber because of the gut-brain axis connection. The goal was to make brain health nutrition as simple as grabbing a protein bar, rather than requiring multiple supplements or complex routines.”

IQ BAR founder Will Nitze turned his own challenges with mental fatigue and headaches into a thoughtfully designed line of products geared towards people looking to boost mental energy and clarity.

“I was eating a standard American diet that was high in simple carbs and low in fiber and low in fat and low in protein. Just by fixing my macronutritional intake to be higher in healthy fats, protein, and fiber and cutting out simple carbs I just got my blood sugar down and was mentally crashing less. That was the first major unlock.” As he explored the micronutrients that are important for supporting brain function, he began making a list of specific ones to include in a bar. “My process involved looking at what micronutrients have a wealth of research showing that they support brain function by growing new neurons, staving off dementia, promoting cognitive longevity. I made a big list of different nutrients and took a very quantitative approach to it. It was all in one spreadsheet, so I took a look at which foods had the highest content of these nutrients and created a long list of foods richest in these things. And then the question was, ‘How can I make a bar out of this?’”

It took many interactions but IQBAR now offers a variety of flavors of their bars, which boast ingredients like lion’s mane, flavonoids, vitamin E and other targeted ingredients as well as electrolyte powders and instant coffee that also have supportive micronutrients included.

The functional snack world has embraced brain health, with products featuring research-backed ingredients shown to play a role in supporting cognitive function.

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When to ask for help

Kubala says, “If you’re dealing with significant brain fog or any ongoing symptoms, it’s important to see a trusted healthcare provider. They can help identify or rule out any underlying health issues and guide you toward the right treatment or support.”

This might look like drawing labs to assess whether hormone shifts or nutrient deficiencies are playing a part, working with a dietitian to establish supportive eating habits, consulting with a sleep expert to improve sleep quality or exploring mental health resources for stress management, just to name a few things. You don’t have to struggle alone.

Boules adds, “Protecting brain health requires a multifaceted approach: nutrient-dense eating, daily movement, restorative sleep, and effective stress management. Each factor works synergistically, meaning that steady improvements across all areas deliver far greater impact than focusing on any single one. The message is hopeful: every healthy choice today builds a stronger, more resilient brain for the future.”