Natural ways to support brain fog and ADHD
This one’s for the “type B” friends: the ones who have a tendency to leave their wallet behind, have a hard time staying on task, and are amazing at starting new projects but not so good at finishing them. Whether you have an ADHD diagnosis or you’re just a bit on the forgetful side, brain fog is a common symptom that can really hold you back from achieving your personal & professional goals. It’s almost as if there’s a veil over your mind, making it difficult to think clearly, prioritize, and stay on task. The good news is, there are many ways to enhance focus and mental clarity naturally so that you can give your brain everything it needs to function at its best. This blog post explores natural ways to support brain fog so that you can be more productive, focused, and alert when it comes to your goals and lifestyle.
(Heads up: these tips are not a replacement for ADHD treatment/medication - just supportive tools to help your brain function optimally. You should never hesitate to reach out to a mental health professional for testing if you suspect you have ADHD).
What causes brain fog?
Brain fog is an umbrella term used to describe forgetfulness, lack of focus, and mental “cloudiness.” Some other symptoms can include lack of motivation, procrastination, and inability to follow through on commitments or tasks. Although some of this may be genetic, brain fog is often a symptom of an underlying health issue, such as chronic stress, poor sleep quality, nutritional deficiencies, hormonal imbalances, and in some cases, ADHD. In many cases, brain fog can be improved with lifestyle and nutrition, especially considering your brain relies on a steady supply of nutrients to function optimally.
Some common causes of brain fog include:
Stress and Anxiety: Chronic stress raises cortisol levels, which can impair cognitive function and lead to mental fatigue. Anxiety also consumes mental energy, making it harder to focus.
Poor Sleep Quality: Sleep is essential for memory consolidation and mental clarity. Disrupted sleep patterns or inadequate rest lead to fatigue, poor concentration, and memory lapses.
Nutritional Deficiencies: A diet lacking essential vitamins, minerals, and healthy fats can contribute to brain fog. Nutrients like omega-3 fatty acids, B vitamins, and antioxidants are crucial for optimal brain function.
Hormonal Imbalances: Hormonal fluctuations, particularly in thyroid hormones, cortisol, and sex hormones (estrogen, progesterone), can impact cognitive health and lead to brain fog.
Gut Health: Emerging research links gut health to brain function. Inflammation in the gut, often due to a poor diet, can affect the brain and contribute to cognitive dysfunction.
Environmental toxins: Exposure to environmental toxins, heavy metals, and chemicals can negatively impact brain health over time, leading to cognitive fog.
Food Sensitivities: For some people, certain foods trigger or exacerbate ADHD symptoms. Common culprits include gluten, dairy, and artificial additives.
Now that we’ve explored some of the common triggers of brain fog, let’s dive into natural strategies that can help clear the fog and improve focus and mental clarity.
Natural Ways to Support Brain Health and Increase Mental Clarity
1) Fuel Your Brain: Emphasizing a nutrient-dense diet rich in protein, fiber and whole foods is one of the most effective ways to combat brain fog. Key nutrients for brain fog/ADHD include:
Omega-3 Fatty Acids: These essential fats, found in fish, flaxseeds, and walnuts, support cognitive function and reduce brain inflammation.
B Vitamins: B6, B9 (folate), and B12 are crucial for energy production and neurotransmitter function. Foods like eggs, meat, legumes, and leafy greens are good sources.
Magnesium: This mineral helps regulate neurotransmitters and supports relaxation. Nuts, seeds, tart cherry juiceand dark chocolate are magnesium-rich foods.
Antioxidants: Vitamins C and E, along with polyphenols from foods like green tea, dark chocolate, and berries, protect brain cells from oxidative stress.
Some foods that include these nutrients:
Leafy Greens: Kale, spinach, and other leafy greens are packed with antioxidants, vitamins, and minerals that support cognitive function.
Fatty Fish: Salmon, mackerel, and sardines provide omega-3 fatty acids, which are crucial for brain health and reducing inflammation.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are great sources of healthy fats, vitamin E, and antioxidants.
Berries: Blueberries, strawberries, and blackberries are rich in antioxidants called flavonoids, which improve brain function and protect against oxidative stress.
In addition to prioritizing these key nutrients, you should also consider a protein-rich breakfast: Protein helps to balance blood sugar and provides a steady source of fuel for the brain. Eggs, Greek yogurt, nuts, seeds, and lean meats are great options, and pairing protein with complex carbohydrates (like whole grains or fruits) helps with long-lasting energy and satiety.
2) Stay Hydrated: Even mild dehydration can affect concentration, memory, and mood. If water is a struggle for you, try adding herbal teas, fruit-infused waters, sparkling varieties, and broths. Aim for half your body weight in ounces of water per day (more if you’re physically active).
3) Follow an anti-inflammatory lifestyle: Inflammation is a common contributor to brain fog, so you’ll want to be mindful of foods that can trigger inflammation, such as:
Processed foods: These spike blood sugar levels and contribute to energy crashes. Processed foods high in artificial colors, preservatives, and refined sugars, which have been correlated with ADHD symptoms. A diet rich in whole foods helps to stabilize blood sugar levels, reduce hyperactivity and prevent mood swings.
Refined Carbohydrates: sub out white breads and pastas with whole grain varieties where possible. Sourdough bread is one of my favorite bread options, as it’s one of the most nutrient dense breads due to the natural fermentation process (and also the tastiest in my opinion!). If you’re sensitive to gluten, Ezekiel bread a great option.
Food Sensitivities: Common triggers like gluten, dairy, and soy can contribute to inflammation and brain fog in some individuals.
4. Prioritizing quality sleep: essential for brain function, memory consolidation, and mental clarity. My go-to routine for good sleep:
Establish a consistent sleep schedule: Go to bed and wake up at the same time daily.
Create a calming bedtime routine: A bath/shower, skincare, a sleepy girl mocktail or tea, and a good book.
Limit blue light: Blue light from phones and screens interferes with melatonin production, making it harder to fall asleep. If you have an iPhone, turn it on Night Shift Mode to automatically switch your screen to a warmer, red-toned light at night.
Optimize your sleep environment: Consider using blackout curtains or a sleep mask to block out light. Invest in a good white noise machine and an essential oil diffuser with calming oils like lavender.
5. Managing Stress: Chronic stress is a major contributor to brain fog. Techniques to reduce stress and promote mental clarity include:
Mindfulness Meditation: Regular meditation helps calm the mind, reduce stress, and improve focus. Mindfulness helps increase self-awareness, emotional regulation, and attention span, all of which can be challenging for individuals with ADHD or chronic brain fog. Even 10-15 minutes a day can make a difference.
Breath work: Deep breathing techniques, such as diaphragmatic breathing, activate the parasympathetic nervous system, helping to reduce anxiety and improve mental clarity.
Yoga: Combines movement with mindfulness, enhancing both physical and mental well-being.
Journaling: Writing down your thoughts and worries can help clear mental clutter, improving focus and reducing stress.
Boundaries: Setting firmer boundaries around everything you have on your plate can make all the difference in your stress levels. You never have to stay in a job or situation that’s causing you chronic stress, and there is almost always a solution or better opportunity that will be more supportive to your mental health.
6. Regular Movement: the most powerful medicine, movement is a natural and effective way to boost brain alertness and focus (while also reducing anxiety!). Physical activity increases blood flow to the brain, releases mood-enhancing neurotransmitters, and reduces mental fatigue. Not to mention, physical activity is one of the most effective tools that doctors recommend to manage ADHD symptoms. Exercise stimulates the production of dopamine, norepinephrine, and serotonin—neurotransmitters involved in attention, focus, and mood regulation. My favorite types of movement include:
Strength Training: Weightlifting and resistance exercises not only enhance physical health but also support mental clarity.
Mind-Body Exercises: Yoga, pilates, and barre integrate movement with mindfulness, enhancing both mental and physical health.
7. Cognitive Training: Just like you can train your muscles to be stronger, you can also to train your brain to be more alert. Here are some cognitive training practices you can add to your routine:
Cognitive Training Apps such as Lumosity, Elevate, or Peak offer games designed to improve memory & focus.
Structured routines and time management strategies are vital for individuals with ADHD, who often struggle with organization and time-blindness.
Tools like planners, task management apps (e.g., Todoist, Trello), and visual schedules provide the external structure needed to stay on track.
Techniques like the Pomodoro Method (working in short, timed intervals) and breaking tasks into smaller, manageable steps help maintain focus and reduce overwhelm.
Excessive screen time, particularly from social media, can exacerbate ADHD symptoms by contributing to impulsivity, restlessness, and difficulty focusing. Setting boundaries around screen time is essential for individuals with brain fog and trouble focusing.
Methods like the Pomodoro Technique (working in timed intervals with breaks) help sustain focus and manage tasks effectively.
Learning New Skills: Engaging in activities that challenge the brain—like learning a new language, playing a musical instrument, or solving puzzles—can enhance neuroplasticity and cognitive function in individuals with ADHD symptoms.
8. Herbs & Supplements: Make sure you consult your healthcare provider before starting any new regimen, especially if you’re on medication.
Ginkgo Biloba: an ancient herb used to improve cognitive function and mental clarity, it enhances blood circulation in the brain and acts as an antioxidant, protecting brain cells from oxidative damage.
Zinc and magnesium: essential minerals involved in neurotransmitter production and brain function. Research suggests that children with ADHD often have lower levels of these minerals. Zinc supplementation has been linked to improved attention, while magnesium helps with relaxation, reducing hyperactivity, and calming the nervous system.
Bacopa Monnieri: an adaptogenic herb known for its cognitive-enhancing properties. It has been used traditionally to support memory, focus, and mental performance. Studies suggest it can reduce brain fog by improving cognitive processing speed and reducing anxiety.
Rhodiola: another adaptogen that helps the body cope with stress and fatigue. It’s known for its ability to reduce mental exhaustion and enhance focus, making it a popular choice for those dealing with brain fog due to stress or burnout.
Lion’s Mane Mushroom: Lion’s mane is a medicinal mushroom known for its neuroprotective properties. It supports nerve growth factor (NGF) production, which is essential for brain health and cognitive function. Regular supplementation may improve memory, focus, and mental clarity.
L-Theanine: an amino acid found in green tea, promotes relaxation without causing drowsiness. It increases alpha brain wave activity, which is associated with a state of relaxed alertness. Combining L-theanine with caffeine can enhance mental clarity while minimizing the jitteriness often associated with caffeine alone. Combining L-theanine with caffeine can enhance alertness and attention while reducing jitteriness, making it a popular supplement for those with ADHD who want alertness without the side effects.
Omega-3 Fatty Acids: As mentioned earlier, omega-3s are vital for brain health. If you’re not getting enough from your diet, consider a high-quality fish oil or algae oil supplement.
Environmental and Sensory Changes: Creating an environment conducive to mental clarity can make a significant difference in combating brain fog. A clutter free space with natural light is ideal for individuals with ADHD and mental fogginess.
Supporting brain fog naturally involves an integrative approach that addresses the whole person—body, mind, and environment. By prioritizing key nutrients, adopting a few lifestyle changes and trying on herbal remedies, you can enhance focus, clarity, and productivity from the inside out.
As always, if you need help reaching your health & wellness goals, you can reach out to me here.
