Vegan Diet Brain Fog: Strategies For Sharp Thinking

Brain fog is a common phenomenon that can be caused by a range of factors, from stress and lack of sleep to dietary choices and hormonal changes. A poorly planned vegan diet can lead to brain fog, but this can be avoided by ensuring your diet includes certain nutrients.

Brain fog can feel like your mind is wrapped in a dense fog, making it challenging to focus, remember information or think clearly. It's akin to trying to find your way through a thick forest with limited visibility.

Vegan diets can sometimes lack choline, vitamin B12, and an essential fatty acid called DHA, which are vital for the health of neurons or brain cells. Deficiency symptoms include brain fog, short-term memory loss, changes in mood, difficulty sleeping, agitation and anxiety.

To avoid brain fog on a vegan diet, ensure you are getting enough choline, B12, and omega-3 fatty acids. Plant-based sources of choline include soybeans, shiitake mushrooms, potatoes, quinoa, broccoli and kidney beans. B12 can be found in fortified foods like bread and cereal, mushrooms and algae, and vegans may also benefit from taking a B12 supplement. Omega-3 fatty acids can be obtained from plant sources like seaweed, and it is also recommended to take an omega-3 supplement.

Ensure you're getting enough vitamin B12

Vitamin B12 is essential for methylation, a biochemical process that happens over a billion times a second in your body and is necessary to keep you alive and healthy. It is your DNA protection system and controls how efficiently you detox, with every single cell in your body depending on this process. If methylation is not working well, a lot can go wrong with your health.

True vitamin B12 is found only in animal products such as wild-caught fish, grass-fed beef, eggs, and dairy products. A common alternative for vegans and vegetarians is to get B12 from sea vegetables like seaweed and spirulina, and fermented soy products like miso and tempeh. However, these don't contain true vitamin B12. Instead, they contain B12 analogues known as cobamides, which are not as bioavailable as B12 from animal sources.

For vegans and vegetarians, vitamin B12 is one nutrient that, no matter what or how much you choose to eat, you'll never truly be able to reach optimal levels without supplementation. In fact, it's estimated that 68% of vegetarians and 83% of vegans are deficient in this vital vitamin.

If you are experiencing brain fog, it may be a sign that your body is not getting enough vitamin B12. Other deficiency symptoms include short-term memory loss, changes in mood, difficulty sleeping, agitation, and anxiety.

Eat foods rich in antioxidants, omega 3 fatty acids and vitamins

A vegan diet can be rich in antioxidants, omega-3 fatty acids, and vitamins, all of which are essential for maintaining brain health and preventing cognitive decline.

Antioxidants

Antioxidants help the body fight harmful free radicals, and these can be found in many healthy foods.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential for brain development, functioning, and aging. They are a type of essential fatty acid, meaning people must obtain them from their diet as the body cannot produce them. There are three main types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

While ALA is present in plant oils, DHA and EPA are found in fish, krill, and algae. The body can convert ALA to EPA and DHA, but the conversion rate is less than 15%. Therefore, it is important to eat a variety of omega-3-rich foods for optimal health.

Plant-based sources of omega-3 include:

• Seaweed and algae (one of the few plant foods containing both DHA and EPA)
• Chia seeds
• Flaxseeds
• Hemp seeds
• Walnuts
• Edamame beans
• Kidney beans
• Soybeans
• Wheat germ

Vitamins

Vitamins are essential for maintaining overall health and preventing deficiencies that can lead to cognitive issues.

Vitamin A is essential for a strong immune system, and vitamin A deficiency has been linked to autoimmune diseases. While plant beta-carotenes are a precursor to vitamin A, they are found in small amounts in plants like sweet potatoes and carrots, and the conversion rate to retinol (the usable form of vitamin A) is low.

Vitamin B12 is necessary for methylation, a biochemical process that happens in the body to protect DNA and control detoxification. True B12 is found only in animal products, but plant-based sources like seaweed, spirulina, miso, and tempeh contain B12 analogues that are not as bioavailable.

Vitamin D is synthesized by the body when bare skin is exposed to sunlight, and it is also found in animal-based foods. It is essential for thousands of vital pathways in the body and regulates functions in every cell.

Vitamin E is found in nuts, seeds, leafy greens, and whole grains, and is especially beneficial for brain health.

Vitamin C, found in fruits and vegetables, may help protect against cognitive decline.

Manage allergies and sensitivities

Allergies and sensitivities can be a significant cause of brain fog. If you are experiencing brain fog, it is important to identify and address any food or environmental allergies or sensitivities.

One way to identify allergies or sensitivities is to keep a food diary, noting how you feel after eating certain foods. If you suspect a particular food is triggering your brain fog, try eliminating it from your diet for a period of time to see if your symptoms improve. Another approach is to work with a healthcare professional to undergo allergy testing, which can help identify specific allergens that may be contributing to your brain fog.

Once you have identified any allergens or sensitivities, it is important to manage your exposure to them. This may involve removing certain foods from your diet, such as gluten, or taking steps to reduce your exposure to environmental allergens, such as pollen or pet dander.

In addition to managing your exposure to allergens, you may also benefit from incorporating anti-inflammatory and gut-healing foods into your diet. These can help to reduce any inflammation in your body that may be contributing to your brain fog. Examples of anti-inflammatory foods include cold-water fish like salmon and sardines, as well as plant-based sources such as avocados, walnuts, and flaxseeds. Gut-healing foods, such as bone broth and fermented foods, can help to repair any damage to your gut lining, improving your overall digestion and reducing inflammation.

Finally, if you are struggling to identify and manage your allergies and sensitivities on your own, consider seeking the support of a healthcare professional, such as a registered dietitian or a functional medicine practitioner. They can provide personalised guidance and recommendations based on your specific allergies, sensitivities, and health goals.

Prioritise quality sleep

Sleep is an essential pillar of health, and its quality and quantity can have a significant impact on brain function. Prioritising quality sleep is a crucial step in preventing and alleviating brain fog, especially for those following a vegan diet. Here are some tips to improve sleep quality:

• Maintain a consistent sleep schedule: Aim to go to bed and wake up at the same time each day. This helps to regulate your body's internal clock and promote a healthy sleep-wake cycle.
• Establish a relaxing bedtime routine: Engage in calming activities before bed, such as reading, listening to soothing music, or practising deep breathing exercises. Avoid stimulating activities, such as intense exercise or watching the news, close to bedtime.
• Create a sleep-friendly environment: Ensure your bedroom is cool, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine to create an ideal sleep environment.
• Limit screen time before bed: The blue light emitted by electronic devices can interfere with your sleep. Avoid screens at least an hour before bedtime, or use blue light filters to reduce their impact.
• Avoid stimulants: Caffeine and nicotine are known stimulants that can disrupt sleep. Limit your intake and avoid consuming them close to bedtime.
• Practise relaxation techniques: Techniques such as meditation, deep breathing, or yoga can help calm your mind and body, making it easier to fall asleep.
• Keep a sleep diary: Tracking your sleep patterns and thoughts can help identify any issues or trends affecting your sleep. Include details such as bedtime, wake-up time, sleep duration, and any disturbances.
• Optimise your bedroom: Ensure your mattress, pillows, and bedding are comfortable and supportive. Create a clutter-free and inviting space that promotes relaxation and restful sleep.
• Limit daytime naps: Long or frequent naps during the day can disrupt your nighttime sleep. If you must nap, aim for 20-30 minutes and avoid napping too close to bedtime.
• Exercise regularly: Engaging in regular physical activity can improve sleep quality. However, try to finish your workouts at least a few hours before bedtime, as exercising too close to bedtime may make it harder to fall asleep.

By prioritising quality sleep, you can significantly improve your brain function and reduce the risk of brain fog. A good night's rest will help you feel more alert, focused, and mentally sharp throughout the day.

Take supplements

Brain fog is a phenomenon that can be caused by a range of factors, from stress and lack of sleep to dietary choices and hormonal changes. Dietary factors such as nutritional deficiencies can play a role in causing brain fog.

B Vitamins

B vitamins, particularly B12, are essential for brain health. B12 helps in the synthesis of myelin, which acts as an insulator for the brain's circuitry, enabling faster communication between nerve cells. Vegans may have suboptimal levels of B12 since it is primarily found in animal-based products. Fortified plant-based foods like cereals, mushrooms, and algae contain modest levels of B12, but supplementation is often recommended. B vitamins are also available in the form of oral sprays.

Choline

Choline is critical for neurological functioning and plays a vital role in limiting neurologic damage in people who have had a stroke. It is typically found in eggs, red meat, and fish. Vegans can obtain choline from plant-based sources such as soybeans, shiitake mushrooms, potatoes, quinoa, broccoli, and kidney beans. However, choline supplementation may be necessary to ensure adequate levels.

Omega-3 Fatty Acids

Omega-3 fatty acids, specifically DHA and EPA, are abundant in the brain and are crucial for neurotransmitter transmission and neurologic messaging. Vegans often present low levels of omega-3 fats due to the difficulty in absorbing plant-based sources. Flax seeds, for example, contain ALA fat, which the body converts to EPA and DHA, but the conversion rate is very low. Therefore, vegans may benefit from including plant-based omega-3 sources like seaweed in their diet and taking an omega-3 supplement.

Iron

Iron is essential for transporting oxygen to the brain and other cells in the body. While vegans consume similar amounts of iron as non-vegans, their blood tests often show lower iron levels, possibly due to the body's difficulty in metabolizing plant-based iron sources. Including iron-rich foods like kale, spinach, and lentils in the diet and taking an iron supplement can help maintain optimal iron levels.

Other Supplements

In addition to the supplements mentioned above, vegans experiencing brain fog may also consider taking adaptogens like ashwagandha and nootropics like BacoMind®, Phosphatidylserine, and Ginkgo to improve memory, focus, and cognitive performance. Prioritising quality sleep, regular physical activity, and stress management techniques can also help alleviate brain fog.

Frequently asked questions