Conquering Brain Fog and Supporting Cognitive Health

Thomas Edison once stated, “The chief function of the body is to carry the brain around.” The brain is the human’s central processing unit (CPU), and just like a computer’s CPU, the brain is essential for the body to function. It makes up only 2% of body weight yet requires 20% of the body’s total energy at rest.

When brain function becomes dysregulated, it contributes to many of the neurological manifestations seen in clinical practice and in the scientific literature as well as brain fog, lack of focus and attention, and normal everyday age-related cognitive decline.

The statistics confirm what we’re seeing in clinical practice:¹

• 42% of Americans over age 55 will eventually develop dementia.
• The number of new dementia cases per year is expected to double by 2060 due to the aging of the U.S. population.
• More than 6 million Americans have been diagnosed with dementia and it accounts for more than 100,000 deaths annually.
• The estimated lifetime risk of dementia is 42% after age 55, more than double previous estimates. The dementia risk was 4% by age 75 and 20% by age 85, with most of the risk occurring after 85.
• Certain groups have greater risks of dementia than others. For example, women had a higher lifetime risk because they live longer: 48% in women versus 35% in men.

Battling Brain Fog

A common concern of many patients visiting clinical practice is foggy thinking, otherwise known as brain fog. Symptoms of brain fog include:

• Poor concentration
• Feeling confused
• Thinking slower than usual
• Fuzzy thoughts
• Forgetfulness
• Unable to remember words
• Mental fatigue

Brain fog can impact a person’s ability to work and affects efficiency and performance. Often, people will rely on stimulants like coffee to rejuvenate their mental capacity, although that does not get to the root of the problem and is just a temporary fix.

A better option is to address the causes of brain fog. These can include:

• Nutrient deficiencies such as vitamins D and B12 and Omega-3 fatty acids.
• Hormonal changes due to menopause or pregnancy.
• Lack of sleep.
• Ongoing stress
• Certain medications such as chemotherapy agents.
• Health conditions such as depression, dehydration, hypothyroidism, and fibromyalgia.

Omega-3 Fatty Acids, Brain Fog, and Memory

Making sure a patient’s nutritional status is optimal can sharpen memory, cognition, attention, and focus, especially in conjunction with addressing lifestyle factors such as sleep, stress, and hormones. Nutrition also is important for maintaining cognitive function during aging.

Omega-3 fatty acids found in fish oil are some of the most critical nutrients for brain health. The omega-3s found in fish oil, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are components of cell membranes. They support a healthy inflammatory response in the brain and body.

Getting enough omega-3s from the diet isn’t easy. Many people don’t eat enough fatty fish. Although it’s possible to make EPA and DHA from another type of omega-3 known as alpha-linolenic acid (ALA), which is found in walnuts, flaxseeds, chia seeds, and canola and soybean oil, humans don’t convert ALA to EPA and DHA very well. It’s estimated that less than 10% of the amount of ALA derived from the diet is converted to EPA or DHA.²

Due to the ability to support a healthy inflammatory response, omega-3s also may support mental health in people with depression.³ People who have depression may suffer from brain fog, so omega-3s in this group of patients may also improve brain health.

The omega-3 fatty acid DHA is important for brain function and is involved in learning and memory throughout life.⁴ Research also shows that omega-3 fatty acids may have an impact on several measures of cognitive health in older people, including short-term memory and the ability to accurately finish tasks related to visual perception (scientists call this aspect of cognition perceptual speed).⁵

Omega-3s from fish oil aren’t always optimally absorbed, so ensuring you’re taking a supplement that uses the most up-to-date technology to enhance bioavailability is critical.

Other Nutrients Important for Brain Health

Phosphatidylcholine

Phosphatidylcholine is a phospholipid attached to a choline particle. Choline is an essential nutrient and a source of methyl groups. It’s the precursor of acetylcholine and plays a direct role in acetylcholine synthesis in brain tissue,⁶ as well as being a precursor for phosphatidylcholine, which is required for membrane synthesis and maintenance of synaptic function. A review of the medical literature found that people with Alzheimer disease have reduced choline in their plasma and cerebrospinal fluid.⁷ An analysis of almost 2,500 participants with a follow-up of greater than 20 years determined that dietary intakes of choline and phosphatidylcholine were linked with better performance on cognitive tests that investigated verbal fluency and memory.⁸

Phosphatidylserine

Phosphatidylserine (PS) is the major acidic phospholipid class that makes up 13%-15% of the phospholipids in the human cerebral cortex of the brain. PS has a high DHA content, while DHA promotes PS synthesis in neuronal membranes.⁹ A decreased DHA content in PS occurs in cognitive impairment. Mice that have a small reduction in the DHA content of hippocampal PS live shorter lives, have problems with learning and memory, and have elevated levels of hippocampal amyloid-beta peptide.¹⁰

Other Cognitive-Supporting Nutrients

In addition to omega-3s, phosphatidylcholine and phosphatidylserine, a handful of other nutrients play an important role in brain health. These include:

• Curcumin
• Natural Coenzyme Q10
• Natural vitamin E from tocopherols and tocotrienols
• Quercetin

From the Sponsor:  Are Your Patients Absorbing Enough of Their Brain-Health Nutrients?

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References

1. Doctrow B. Risk and future burden of dementia in the United States. National Institutes of Health. https://www.nih.gov/news-events/nih-research-matters/risk-future-burden-dementia-united-states. Accessed May 27, 2025.
2. Gerster H. Can adults adequately convert alpha-linolenic acid (18:3n-3) to eicosapentaenoic acid (20:5n-3) and docosahexaenoic acid (22:6n-3)? Int J Vitam Nutr Res. 1998;68(3):159-173.
3. Mischoulon D, Dunlop BW, Kinkead B, et al. Omega-3 Fatty Acids for Major Depressive Disorder With High Inflammation: A Randomized Dose-Finding Clinical Trial. J Clin Psychiatry. 2022;83(5).
4. Weiser MJ, Butt CM, Mohajeri MH. Docosahexaenoic Acid and Cognition throughout the Lifespan. Nutrients. 2016;8(2):99.
5. Martí Del Moral A, Fortique F. Omega-3 fatty acids and cognitive decline: a systematic review. Nutr Hosp. 2019;36(4):939-949.
6. Cohen EL, Wurtman RJ. Brain acetylcholine: increase after systemic choline administration. Life Sci. 1975;16(7):1095-1102.
7. de Wilde MC, Vellas B, Girault E, Yavuz AC, Sijben JW. Lower brain and blood nutrient status in Alzheimer’s disease: Results from meta-analyses. Alzheimers Dement (N Y). 2017;3(3):416-431.
8. Ylilauri MPT, Voutilainen S, Lönnroos E, et al. Associations of dietary choline intake with risk of incident dementia and with cognitive performance: the Kuopio Ischaemic Heart Disease Risk Factor Study. Am J Clin Nutr. 2019;110(6):1416-1423.
9. Kim HY, Huang BX, Spector AA. Phosphatidylserine in the brain: metabolism and function. Prog Lipid Res. 2014;56:1-18.
10. Petursdottir AL, Farr SA, Morley JE, Banks WA, Skuladottir GV. Lipid peroxidation in brain during aging in the senescence-accelerated mouse (SAM). Neurobiol Aging. 2007;28(8):1170-1178.