Got brain fog? These are the supplements to take that could help you think clearly, according to nutrition experts

We're all familiar with the frustration of walking into a room and forgetting what you came in for. But brain fog - that wretched, unrelenting feeling of cloudiness - is another kettle of fish, and not to be taken lightly.The problem, which is estimated to affect around a third of Britons - and two thirds of menopausal women - leaves sufferers struggling to focus on simple tasks, forgetting words, names and places and fighting disabling exhaustion.But there is good news. Recent research shows the sensation of brain fog doesn't mean there's anything wrong with your brain. Scientists from King's College London found little difference in performance on cognitive tests between menopausal women reporting brain fog, and those not. Experts say this means the feeling is far more likely to result from lifestyle habits, or stress, and can, therefore, often be rectified with a few tweaks. Here, top neuroscientists reveal what exactly could be behind the awful fogginess - and the surprisingly simple remedies that could banish it for good. Experts told the Daily Mail that deficiency in vitamin B12 and iron can lead to fatigue, brain fog and shortness of breathWhat exactly is brain fog? Brain fog is different to feeling fuzzy after a long flight or a few too many late nights, says neuroscientist Sabina Brennan, author of Beating Brain Fog.'It is persistent, occurs regularly and can interfere with the quality of your life, your relationships, and your work,' she says. And while studies haven't yet identified physical brain changes, experts say the symptom is sometimes a sign of an underlying condition.'I see brain fog as a sign that something is amiss; a signal to take action,' explains Dr Brennan.'A doctor should take a medical history, examine you and possibly order blood and other tests.' Among the physical ailments potentially at play include conditions that limit the amount of oxygen in the bloodstream, such as asthma, bronchiectasis or chronic bronchitis. Problems that affect sleep like gastro-eosophageal reflux disease or sleep apnoea are also common culprits, says Dr Brennan, as well as inflammatory conditions like lupus and coeliac disease.This is because inflammatory compounds released by the immune system can interfere with neurotransmitters that are involved with memory and learning.'It may also be the side effect of a medication taken for high blood pressure or cardiovascular disease,' says Dr Brennan.The 1p pill that could ease a foggy mind One common cause for brain fog is a nutrient deficiency, according to experts.Nutritionist Cara Shaw says a lack of iron could be to blame - as the problem affects around a third of women. Around two thirds of those with a deficiency in the mineral - found in leafy green vegetables and red meat - might not be aware of the problem, studies suggest. In a 2007 trial conducted by researchers at Pennsylvania State University, 149 women between 18 and 35 were either given iron supplements or a placebo over a sixteen week period.Those who boosted their iron stores saw improvement in brain fog, and researchers concluded iron status is a significant factor in cognitive performance, especially in women of reproductive age.The nutrient is crucial as it helps red blood cells and proteins deliver ample oxygen to several areas of the brain. It also contributes towards the production of chemicals involved in mood like dopamine, serotonin, and noradrenaline.Women who menstruate are particularly vulnerable to iron deficiency due to the loss of the nutrient during monthly bleeds. Supplements for B12 can be taken as tablets or injections, and can be prescribed by a doctorLow levels of vitamin B12 are also worth considering, according to Shaw.Studies show at least 2 million people of working age are deficient in the nutrient - which is found in meat, fish, poultry and eggs. Those who eat vegan or vegetarian diets are at particularly high risk, as vegetable sources of the mineral provide very little of it.B12 is crucial for maintaining myelin - the fatty material surrounding nerve fibres that allows electrical signals to travel between the brain and body.A lack of it can result in problems with memory and concentration as well as physical issues like pins and needles and unsteadiness. A major review published last year, involving data from 10 studies, concluded that B12 supplements significantly improve memory, thinking and other cognitive functions in those with a genuine deficiency. However data shows that those without deficiency - or those considered borderline - are unlikely to see much benefit. Beyond taking supplements that correct deficiencies, there’s also evidence to suggest that creatine could help with some of the symptoms associated with brain fog.The popular workout supplement is a substance produced naturally by the body that acts as a rapid back-up energy supply for cells. While most is stored in muscle, the brain uses creatine too, prompting scientists to investigate whether supplements might improve memory, concentration and mental fatigue.A 2024 meta-analysis by Chinese researchers reviewed 16 high-quality trials and found creatine supplementation was associated with improved memory, attention time, and processing speeds.Some studies have seen small cognitive benefits with around 3-5g of the supplement per day, while others have demonstrated the usefulness of creatine in poor sleepers.A 2024 experiment deliberately sleep-deprived participants for 21 hours, then investigated what happened when they received a single dose of creatine or placebo. German researchers not only tested cognition but used scans to measure what was happening to energy-related compounds in the brain.Creatine improved cognitive performance and partially counteracted the negative brain changes and cognitive deterioration produced by sleep deprivation. The scientists concluded that creatine may be most useful when the brain is under unusually high metabolic demand.However, the benefit was seen when participants were given a one-off dose of 0.35g per kilogram of body weight. For a 70kg person that's 24.5g at once, which could result in side effects such as stomach pain. And while many advocate for the use of hormone replacement therapy to counter menopause-related brain fog, scientific evidence does not prove its direct benefit. However, studies show the treatment - which consists of oestrogen and progesterone - can improve other symptoms that impact cognition, like hot flushes that interrupt sleep. Don't discount 'obvious' factors like sleep, caffeine and fitnessIf your sleep is disrupted, or lessened, then this alone could be the cause for your brain fog, according to a wealth of data.Dr Brennan explains there’s a variety of implementable habits you can adopt to help improve your sleep.Keeping a regular routine, for one, is important - as is opening the curtains when you wake up, dimming lights from 8pm and turning off devices emitting blue light an hour before bed.Sleeping in a darkened room with blackout blinds, maintaining a cool bedroom, and having a hot bath to lower your core body temperature can all improve quality of sleep.Then there's the importance of exercise.A 2025 Australian review involving more than 250,000 participants found even exercising just once a week was enough to significantly improve general cognition.'Movement increases blood flow and can improve alertness, while morning daylight helps to regulate the body clock, which indirectly supports sleep and daytime concentration,' says Ms Shaw.Dr Brennan says most people fail to realise the impact of their coffee habit on their ability to focus. She explains that caffeine can temporarily increase alertness by blocking a hormone called adenosine in the brain.'But caffeine doesn’t remove adenosine from your system it just blocks the signal – a bit like pressing mute on a meeting or phone call.'When caffeine wears off the accumulated adenosine binds to receptors causing a sudden wave of fatigue - too much caffeine, particularly later in the day, can worsen anxiety and disrupt the following night’s sleep, potentially perpetuating the problem.'