Nothing can bog down your workflow like brain fog. Whether you’re struggling to focus on a report you’re working on or constantly misplacing your keys, poor cognitive function is always frustrating to deal with. But luckily, there are things you can do to boost your brain health, aid your memory, and reduce brain fog. That includes adding a few supplements to your daily routine.
Neuroscientist Emily McDonald, known on TikTok as @emonthebrain, recently shared her personal recommendations for combating brain fog through the use of adaptogens and supplements. She pointed viewers towards rhodiola rosea, alpha GPC, huperzine A, ginkgo biloba and bacopa monnieri. Learn more about the science behind each below.
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Rhodiola Rosea
McDonald highlights rhodiola rosea as her top pick, emphasizing its ability to increase dopamine, serotonin, acetylcholine, and norepinephrine. This adaptogenic herb has been used for centuries in traditional medicine to combat fatigue and enhance cognitive function, making it a popular choice for individuals seeking to alleviate brain fog. "Rhodiola increases focus, attention, mental clarity, and mood," McDonald explains.
Alpha GPC and Huperzine A
McDonald introduces alpha GPC and Huperzine A as two more fantastic supplements that work to reduce brain fog. "These both work to increase the activity of acetylcholine, helpful for working memory," she explains. Alpha GPC is a natural choline compound that crosses the blood-brain barrier and supports the synthesis of acetylcholine, while Huperzine A inhibits the breakdown of acetylcholine, leading to improved cognitive function and memory retention.
Ginkgo Biloba and Bacopa Monnieri
Next up are two adaptogens that could do wonders for your brain. McDonald recommends Ginkgo Biloba and Bacopa Monnieri for their ability to increase the activity of acetylcholine, which, as noted above, is essential for working memory. Ginkgo biloba, derived from the leaves of the ginkgo tree, has been shown to enhance blood flow to the brain and support cognitive function. Bacopa monnieri, a herb used in Ayurvedic medicine, has been associated with improved memory and cognitive performance, making it a promising option for combating brain fog.
Prioritize Anti-Inflammatory Foods and Beverages
While not supplements, McDonald underscores the importance of incorporating foods and beverages that reduce inflammation into your diet. She emphasizes, "Any food or water that decreases inflammation really helps me with brain fog." Foods rich in antioxidants, omega-3 fatty acids, and anti-inflammatory compounds, such as fruits, vegetables, nuts, and fatty fish, can help protect brain health and alleviate symptoms of brain fog. Noted!
