Brain fog series: Memory

Introduction

Brain fog is a term often used to describe feelings of mental sluggishness, forgetfulness, and difficulty concentrating. 

Though not an official medical condition, it’s a real symptom tied to deeper issues, from lifestyle habits to health problems. One of the most frustrating aspects of brain fog is memory issues.

Whether it’s forgetting names, struggling to recall information, or feeling like your thoughts are clouded, these cognitive issues significantly impact day to day life. 

Understanding what the main contributors to brain fog and searching for solutions can improve clarity and well-being.

What Causes Memory Issues?

Memory issues in brain fog often involve short-term and long-term memory, which are critical for cognitive tasks.

Memory problems linked to brain fog come from variety of sources. Here’s a narrowed-down list of culprits I’ve dug into. Trust me, there are plenty more out there. Reddit has a dedicated place for brain foggers:

Stress and anxiety.

Wikipedia and studies note that high cortisol levels—a stress hormone—can disrupt memory formation and recall.

One class of stress hormone responsible for negatively affecting long-term, delayed recall memory is the glucocorticoids (GCs), the most notable of which is cortisol

All though it is worth noting that cortisol can amplify emotional memory which is mentioned here.

The study supported that memory becomes stronger under cortisol. In the placebo group, when participants viewed an object that elicited an emotional response, they were less likely to remember its scene pair. 

I think it is more related to the

Lack of sleep

Poor sleep quality disrupts cognitive function and memory consolidation. Sleep is important for clearing metabolic waste from the brain, consolidating memories, and maintaining neural plasticity.

Research shows how the brain cleans itself during sleep. In deep, non-dreaming sleep, a system in the brain uses a chemical signal to push fluid through it. This fluid washes away harmful waste, like proteins tied to Alzheimer’s, in a steady rhythm every minute or so. This cleaning works best when you get enough deep sleep, showing why good rest is so important for a healthy brain.

Sleep deprivation leads to cognitive decline, difficulty concentrating, and increased stress hormone (cortisol) levels, which further exacerbates brain fog. Inconsistent sleep schedules impair deep sleep stages and reduces the brain's ability to process & store information effectively.

Popular Ways to Combat Brain Fog-Related Memory Issues

Several widely recognized methods can help counteract brain fog and memory difficulties:

• Food supplements – Omega-3 fatty acids, vitamin D, and other essential nutrients support brain function.
• Dietary adjustments – A balanced diet rich in whole foods, healthy fats, and antioxidants can nourish brain cells.
• Improving sleep quality – Establishing a consistent sleep routine helps optimize memory consolidation.
• Reducing stress – Practicing mindfulness, meditation, and relaxation techniques can help lower cortisol levels.
• Reviewing diet – Eliminating processed foods, reducing sugar intake, and focusing on nutrient-dense meals can positively impact cognitive health.

Less Common Ways to Combat Brain Fog-Related Memory Issues

Beyond mainstream solutions, there are several lesser-known approaches that may help restore cognitive clarity:

Lion’s Mane Mushroom

Lion’s Mane is a medicinal mushroom known for its neuroprotective properties. It contains compounds that stimulate nerve growth factor (NGF), which may support memory formation and cognitive function. Some studies hint it could repair nerve cells and cut brain inflammation. Cool option for memory struggles.

Amanita Mushrooms

Amanita species, particularly Amanita muscaria, have been traditionally used for cognitive enhancement and relaxation. While research on their benefits is limited, some individuals report improved focus and reduced mental fatigue. However, due to potential toxicity, proper sourcing and dosage control are critical. But research is thin, and it can be toxic—use extreme caution and expert guidance if you try it.

Quitting Alcohol

Alcohol consumption, especially in excess, can impair memory and cognitive function. It disrupts sleep patterns, depletes essential nutrients, and contributes to brain inflammation. Reducing or eliminating alcohol intake leads to noticeable improvements in mental clarity and memory retention.

Quitting Coffee

Caffeine can provide temporary mental sharpness, but excessive consumption can lead to dependence, adrenal fatigue, and sleep disturbances. Over time, these effects may contribute to brain fog and memory issues if consumed too often and too much. Cutting back or eliminating coffee may allow the body to reset and achieve more sustainable energy levels. Although reducing caffeine intake is unpleasant if habit has already developed.

Replacing Coffee

For those who rely on coffee for mental alertness, healthier alternatives can provide a more balanced boost. Options include:

• Matcha tea – Contains L-theanine, which promotes alertness without the jittery effects of coffee.
• Yerba mate – Offers a combination of caffeine, antioxidants, and amino acids that support brain function.
• Adaptogenic herbs (Rhodiola, Ashwagandha) – Help the body manage stress and improve cognitive resilience.
• Mushroom coffee (Chaga, Cordyceps, Reishi) – Provides a gentler energy boost while supporting brain health.

Personal Take

I’ve had brain fog for a more than 10 years now. It's a long time and I still experience it occasionally. Over the years, I’ve tested several methods to combat it, and here’s what has worked for me:

Alcohol

This is by far the biggest issue for many people. Alcohol lingers in the system for a long time, and if you drink on the weekend, the effects can last well into the week, creating a cycle where you never truly recover before the next weekend. I quit alcohol completely for the last year, and the difference has been huge. I feel sharper than ever. While some claim alcohol helps them reset, I strongly suggest quitting for at least three months if you experience brain fog. Anything less than that likely won’t be enough to notice real improvements.

Lion’s Mane

There are many ways to consume Lion’s Mane, but I found that taking a 1:10 extract powder (about 3-5 grams per day) worked best for me. I used it for about eight months, and it had a significant effect - though I quit alcohol at the same time, so the results were likely compounded.

Lion’s Mane Side Effects

Some users on Reddit report that they experience worsening brain fog when quitting Lion’s Mane, suggesting possible withdrawal effects. I personally stopped taking it four months ago, and my brain fog never returned to its previous levels, so while withdrawal might happen, I don’t think there are lasting negative effects.

Stress Matters

Stress plays a huge role in my cognitive function. Work and family life are constant sources of pressure, but learning to manage stress has made a big difference. Quitting alcohol has helped me avoid depressive episodes, which previously made brain fog worse. Alcohol is a depressant by nature, and it makes people moodier and less resilient to stress.

Sleep Quality

Since quitting alcohol and incorporating other strategies, my sleep quality has improved drastically. I need fewer hours of sleep to feel the same level of rest compared to before. This has been one of the most surprising and rewarding benefits.

⠀Brain fog is complex, and different solutions work for different people. However, if you struggle with persistent memory issues, I highly recommend experimenting with alcohol reduction, Lion’s Mane, and improved sleep. The cumulative effects of small changes can lead to a big improvement in cognitive clarity.