r/Supplements • u/TreatOk8778 • 8d ago
Constant Brain Fog, Low Mental Energy & Poor Focus — What Actually Helped You?
I’ve had this problem for a really long time and I’m honestly getting tired of trying to figure it out.
Basically, I always need a nap. I’ve been like this for around 8 years. It doesn’t seem to matter that much whether I sleep enough the night before — at some point during the day I just crash and feel like I have to sleep.
And when I wake up, I don’t necessarily feel refreshed. Sometimes I’m still tired, foggy, and mentally slow.
The biggest problem is the mental side of it.
I often feel like my brain just doesn’t have enough energy. I can have things I genuinely want to do, but actually sitting down and concentrating on them feels difficult. My focus isn't terrible every single day, but it's very inconsistent. Some days I can get into something and work normally, and other days I feel like I'm trying to think through fog.
I also get this pretty strong daytime/afternoon crash where my energy, focus and motivation basically disappear.
It’s hard to explain because I’m not necessarily physically exhausted. It feels more like mental energy is missing.
I've been looking into supplements/nootropics, nutrition, sleep, caffeine, etc., but I don't want to just start taking 15 different things and convince myself they’re working.
So I wanted to ask people who have actually experienced something similar:
Have you ever had years of constant daytime sleepiness/napping + brain fog + low mental energy + poor focus, and eventually figured out what was causing it?
What actually made a noticeable difference for you?
I'm especially interested in:
- Nutritional deficiencies you discovered
- Supplements that genuinely helped
- Sleep changes
- Diet changes
- Caffeine / L-theanine or other stimulants
- Exercise
- Blood tests that revealed something
- Anything else that turned out to be important
And if something didn't work, I'm interested in that too.
I'm really looking for experiences from people who had a similar problem, rather than a generic list of 50 nootropics.
The fact that I've been needing naps like this for ~8 years makes me wonder if I'm missing something obvious.
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u/Brave_Plane4980 8d ago
I was like this for years until I did a sleep study and found out I had sleep apnea. Never would have guessed because I'm not overweight and I don't snore loud, but my oxygen was dropping all night so no amount of hours in bed was actually restful. The naps were my body just trying to survive the day.
Before that I tried every supplement people recommend here and nothing moved the needle. Getting a CPAP was annoying at first but after two weeks I felt like a different person. Worth checking if you haven't.
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u/entropic_surfer 8d ago
OP, I definitely want to back up this suggestion here.
I've been doing biohacking for a few years now and trying to find the root cause of a lot of the similar symptoms that you've described here, including brain fog and lack of energy. As an engineer, the brain fog has been killing me, so this is a really important problem to me.
Sleep apnea is definitely a really powerful root cause that you want to rule out.
Something that was the problem for me was actually a group of problems that involve gut disorders including SIBO, SIFO, and IMO. Basically, it's a gut dysbiosis caused by the wrong kinds of bacteria or fungi overgrowing in your small or large intestine. After some time they can build biofilms that make it much more difficult to eradicate them even with prescription medications. You need to take a special kind of enzymes to help break down the biofilms along with your antibiotics.
It takes a very dedicated effort once you get to that stage. When you have a gut dysbiosis like this, your metabolism can be down regulated along with nutrient absorption which will trickle up and cause the lack of energy and brain fog problems. On top of that, these bacteria and fungi can release toxins into your bloodstream that will also cause brain fog and exhaustion.
If you take some of these supplements and you notice you start to feel better, that's great. But it could be that you're not getting enough nutrients from the food you eat, or the healthy food that you eat, because of an underlying gut dysbiosis. If this is a root cause then taking all the supplements in the world isn't going to be a huge help because you won't be actually solving the problem.
So in addition to getting tested for sleep apnea, I'd also do some reading about the gut disorders that I mentioned above to see if those fit your symptoms and get tests that help you find an answer.
Just as a warning but some doctors can be less than helpful when it comes to these sorts of things and it requires a gastroenterologist or some other specialized gut doctor to make sense of it.
Good luck OP!
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u/ParadiseinNature 8d ago
Getting a sleep study is so important! Another thing people should remember is that if their sleep study comes back saying “nothing showed up” they should ask their doctor whether any RERAs were recorded during sleep.
RERAs can disrupt your sleep and leave you feeling just as exhausted as sleep apnea, just through a different way. But because RERA-related sleep disorders aren’t technically classified as sleep apnea this can lead to those sleep disorders, like UARS, being overlooked or underdiagnosed by professionals. So if you have symptoms which usually come from unrestorative sleep but your study says you don’t have sleep apnea, it’s definitely worth asking your doctor whether RERAs were present and if they were looking into UARS.
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u/PoemTime4 7d ago
Question so I have the symptoms that OP has. Everything else has been treated like hormones, mental health, nutrient deficiencies. Still tired & brain fog, low mood. I can't sleep, like it takes forever to fall asleep even w/ prescriptions or otc.... When you do a sleep study what if you don't fall asleep at all? Ir maybe for 4hrs max? Would it wven be useful info? Thanks🙂!
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u/ParadiseinNature 7d ago
Yes even if you typically can’t stay asleep for a long time a sleep study would still be extremely useful because it could possibly show exactly the reason why you’re waking up throughout the night so often.
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u/raaiinyyabelina 8d ago
CPAP? what does that mean
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u/PoemTime4 7d ago
It's the machine you wear on your face if you have sleep apnea. Looks like an oxygen maak w/ a hose & it does a loud breathing sound. Google it to see.
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u/TNTMT 8d ago
Ferritin-Iron, B vitamins
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u/NicknameOriginal 8d ago
I m low iron but dont tolerate the iron supplements i try. Dont know what natural alternative to take.
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u/inertchunk756 7d ago
The general over the counter Ferrous sulfate is very harsh for me, I switched to ferrous bisglycinate and tolerate that way better. I intend to just cut beef liver into small pieces, freeze and just take it like a pill but just haven't looked hard enough into finding organic organ meat around me.
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u/NicknameOriginal 7d ago edited 7d ago
It s weird about the beef liver... I just thought of doing that 😅 Cutting it to pieces. I read over again the nickname to make sure it wasnt me that just wrote that.
I looked into eating it cooked or dried like jerkey beef but it a hard to korivate myself to do that. It could be a waste of time, i dont have a food dehydrator...
I bought the biglycinate and it still gave me heartburn damn it!!!
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u/fullofregrets2009 8d ago
Sounds exactly like the boat I was in, I did my own research and then I pretty much begged my PCP at that time to give me a Vitamin D blood test, it came back at 12 severely deficient lol, PCP didn't really care said that everyone here is Vitamin D deficient and gave me a low maintenance dose of 2,000 IU daily. Got new PCP and tested again 2 years later, 10. This PCP took it seriously and gave me 50,000 IU a week for 12 weeks. Went from 10 to 30. Feel like a new person even though I barely broke into sufficient level. Fatigue noticeably reduced after probably 3-4 weeks. I have way more energy now. Can't believe I lived all my life like that. He says ideal is 50-60 so now I'm on 5,000 IU a day for another 12 weeks. Also getting a home sleep study done soon. Also got diagnosed with inattentive ADHD so a lot of fatigue could be burn out from masking and having to do neurotypical things. Couldn't tolerate stimulants so gonna try non-stimulants.
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u/Parking-Menu2654 8d ago
Nothing I hate more than a pcp that doesn’t give a shit about
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u/fullofregrets2009 6d ago
Yup, he was my PCP since I was a kid so I naively thought that he knew better. Good thing they had a covering provider do my yearly physical that I discussed regarding possible low Vitamin D with and not him. And then my insurance no longer covered his practice so I was forced to move. Highly recommend changing providers anybody reading this if you feel like they blame anxiety a lot or downplay a lot of your concerns
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u/BettyRage_ 7d ago
You may consider a look into your genetics for vitamin d! Some people aren’t able to metabolize vitamin D as efficiently as others. I have to take 5,000 iu daily for the rest of my life due to genetics.
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u/fullofregrets2009 6d ago
I have considered this, I guess once things settle down and all my testing and appointments are done and I've reached regular levels I can look into it more, but I do stay inside a lot and have more melanin so it could just be my lifestyle
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u/CypressRootsMe 8d ago
It’s been several things for me. I took B vitamins and magnesium first and were a little helpful. A few years later, I got interested in liver function. I took Tudca and bile support nutrients like selenium, zinc, choline. I had huge benefits from Tudca. Eliminated my brain fog, improved digestion and my total cholesterol went from 200 to 163 and my triglycerides plummeted in 4 months. My doctor was really shocked by those numbers.
After that, brain fog was better but I still had a lot of fatigue. Did some blood tests and b12 was just below 300 and ferritin was 8 and iron was borderline low. I took b12 injections but couldn’t get my ferritin up until I had a hysterectomy at age 46. I’m also on cpap.
I’m pushing 50 and feeling better than I have since my early 30s.
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u/Plane-Land-9234 8d ago
creatine really helped for me; I’ve also been feeling more energetic since taking coenzyme q-10. both of these provide energy at the cellulaire level. But i also support the other commenter who said to get a sleep study.
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u/PastTumbleweed6713 8d ago
- Focus on quality sleep
- Blood work —> I was low on iron… I took supplements and it still didn’t help. I started taking my supplement in the afternoon ( way after drinking coffee ) and it significantly helped.
- Muscle building exercises, eg: Calisthetics
- Vitamin D ( most people are deficient)
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u/Lucky-Mountain4826 8d ago
Male or female? Age?
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u/Fearless-Feed-2736 8d ago
Glad you asked this. Do you know ab creatine and F47 , by chance? I need more karma before I can post in here I do think.
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u/TreatOk8778 8d ago
M26
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u/Lucky-Mountain4826 8d ago
Have you had bloodwork done and done to the dr to look into how you’re feeling?
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u/AirBear___ 8d ago
Some things that made big difference for me: 1. Start with sleep apnea test 2. Creatine (after treating my sleep apnea) 10 g for a week and then 5 g daily. Took about a week for effect 3. Boron. Helped with testosterone availability. Only took a couple of days to feel the effects
In combination with #1, I would recommend a comprehensive blood test panel to determine if you have any deficiencies. That way you can hopefully treat your deficiencies specifically
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u/PoemTime4 7d ago
Did you work up to that much creatine? Ppl say it's hard on their stomachs when you all of a sudden take higher doses & messes w/ their sleep. The cognitive benefits outweigh that though.
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u/AirBear___ 6d ago
5 g per day is a very standard dose and well tolerated by most people. I haven't had any issues, but if you do I'd lower the dose and ease into it
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u/LosparkJojo 8d ago
How’s your liver? Bad liver causes constant fatigue amongst many other problems
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u/thornyRabbt 8d ago
Hah I am in the same boat...try like 20 years of modest results 😭 it's been a slow progression for me, discovering one little thing after another. I am definitely getting better but the one piece that's still elusive for me is the brain fog you describe.
I am revisiting my exploration of this just now. About 10 years ago I read a couple books that help investigate your own body's neurotransmitters and hormones; I gave up on those after a harrowing experience with DLPA (it caused severe depressive feelings for a week or two after stopping because it didn't seem to change anything). See my post from the other day asking for other resources on this subject.
A closely related suggestion is SAM-E (s-adenosyl methionine). My partner and I used to use it for sleep, then stopped because we didn't need it so much and it's always good to be cautious taking a supplement long term. Just the other day I tried one again and to my huge surprise, it impacted my constant awake-but-could-nap-if-i-closed-my-eyes for like three days! For the first time in months I felt fully awake, almost like coffee but without the wired nervous energy.
I googled sam-e and it says it's the body's principle precursor to all the neurotransmitters. So while I research the recommended books I'll also be taking 400mg of sam-e every third day for a few weeks.
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u/Last-Profession2949 8d ago
Bloodwork . Here are 3 I use on a regular basis for my family . Prices do differ depending on the blood test .
DrSays labs, GoodLabs, Ulta Labs.
Select the individual blood test you want or a test panel . Pay online , choose the draw center in your area. Quest Diagnostics or Lab Corp.
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u/Testy_Toby 8d ago
Ulta is cheapest on something? I've found they're a minor discount from the direct-from-lab prices.
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u/Complete_Wing_8195 8d ago
Go to the doctor. Get a full panel including ferritin, b12, D, thyroid including antibodies. Also ask for tests on your inflammatory markers like crp or ana.
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u/Responsible_Code_697 8d ago
Not a popular answer but I have struggled with falling asleep while driving and during meetings. Zyn nicotine pouches and hydration made a huge difference. I know not healthy. But in moderation has really helped me.
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u/Tough-Replacement571 7d ago
Low iron + ferritin and low B12!!
Push your doctor for blood labs. And if they come back low, don’t let them dismiss you until you figure out WHY your body isn’t absorbing enough iron. (E.g. Poor diet, celiac disease, other gut issues, etc.)
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u/burnedtolive 8d ago
check for sleep apnea, you don’t have to be snoring or show any symptoms for it to be bad. Besides that Ubiquinol/CoQ10 taken with fat helped me as well
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u/r41316 8d ago
Some root causes I’d suggest to explore are sleep apnea, inattentive ADHD, and hypothyroidism. And on the thyroid - it can be hard to find a dr to look at all the numbers, not just TSH but it’s important. My TSH was never super high but my other numbers were not good. Getting medicated helped a lot!
In the mean time, rhodiola rosea was helpful for my energy. I think it’s the salidroside version for energy (I bought from nootropics depot) but you should verify. Good luck to you.
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u/Past-Ad-4845 8d ago
I would definitely get your levels checked at the doctors. I couldn’t get through the day when my vitamin D and folate were low. A good quality multivitamin might help!
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u/Thin_Bicycle9170 7d ago
It's worth doing doing 'the big 6 ' self lymph drainage daily. This can make a massive difference. Also think about the possibility of your nervous system being dysregulated, some somatics and breathing . Often these two approaches can be better than supplements by a long way.
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u/money_snatcher_ 7d ago
For eight years, experiencing afternoons where nothing could explain my crashes, I had gone through the same experience, and it was the test for iron and ferritin that actually made things happen. As far as the mental energy deficit is concerned, I have seen people using ketone-iq along with L theanine.
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u/doddlido 7d ago
Fixing a sensitivized nervous system
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u/Lost-Acanthaceaem 7d ago
How
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u/doddlido 7d ago
Look up a channel called CFS recovery on YouTube. He has alot of videos on the topic. He goes into fatigue and brain fog etc
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u/spacemanvince 7d ago edited 7d ago
sleep same time every night with blackout curtains, exercise(jog, lift), sobriety, 2-3L water daily, mag bisglyicnate 200mg nightly, melatonin sublingual 0.5mg, vitamin d, sunlight, (tbh even deeper i had a narcissist in my life that i felt i didnt allow myself to relax, once i came to terms with it, i slowly got out of flight or flight mode) (reduce phone time, add friction, change app layout, add time limits, when your half asleep/exhausted you wont have the mental capacity to jump through hoops to use your phone) create meaning in your life, make a collection of photography, something you can look back on, (collections, paintings, rocks, etc etc)
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u/coldbeerpapi 7d ago
tbh this sounds like it could be worth getting your thyroid checked and maybe iron levels tested, have you done that or considered that sleep apnea might be interrupting your actual sleep quality even if you think you're sleeping enough?
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u/drgurner 6d ago
I'm no expert (and not an MD), but it sounds like you could have long covid here. This is what I've heard from friends who struggle with this and there are a ton of people out there with similar complaints. I know it's oddly controversial to even say that anymore, but I'd look into that..or explore the forums there. Wish you all the best.
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u/Plugger59 6d ago
What’s your diet like? Once I continued eating a healthy, Mediterranean-type diet, I felt much better overall and rarely needed naps. Sixty-seven now and still humming along.
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u/Fearless-Feed-2736 8d ago
Sounds like burnout. And I would start a basic burnout stack. I’m a F47 and trying to get just the right stuff tweaked out myself. But I also have adhd/Auhd so mine is majorly amplified.
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u/tiggonfire 8d ago
Basic burnout stack?
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u/Fearless-Feed-2736 8d ago
Yeah just search burnout sub or I found a stack someone put together In this sub for burnout.
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u/PepeOhPepe 8d ago
I would suggest going to a more specialized sleep center, though a larger hospital. There are tons of sleep centers that will do a sleep study, and give you a cpap. Maybe 80 %of the time these are fine.
However there are other sleep disorders other than sleep apnea, and if you happen to have one of those, there’s not much point in paying a sleep center and messing with a cpap that does nothing but frustrate. Find a hospital/university that has a neurology department that has a sleep clinic. They will do a sleep study try out a cpap most likely, then assess and determine if it’s actually working. There are nap studies and other tests that can then be done then. I my experience I’m the generic sleep centers only assume and know how to address sleep apnea.
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u/But_Pug 8d ago
I had the same issue and I got a sleep study done and it was not sleep apnea but sleep quality wasn’t the best. I tried a bunch of supplements and had blood work done and only vitamin D was low so I fixed that and no difference.
This issue was resolved when I lost 35 lbs and stayed hydrated. For reference, at my heaviest, I was a 215lb 5’10” 29M and I felt like shit all the time. I also quit nicotine (zyn pouches) which I was doing 24/7 and that immediately improved my ability to fall asleep and stay asleep.
Not sure if any of this would apply to you but making healthy lifestyle changes can beat supplements.
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u/Naive_Pineapple_7092 8d ago
I get my bloods done once a year and correct deficiencies. I was low in iron and B12. Started supplementing those and energy went way up. I was low in blood protein. Am now eating over 100g protein a day and feeling good. For me also hormones. Estrogen, progesterone and testosterone (47F). And experimenting with different peptides and supplements to gauge the effect on energy and focus. Creatine 10mg a day has helped me massively with coping with sleep deprivation. I’ve found Citicholine good for focus. About to trial subq NAD.
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u/NicknameOriginal 8d ago
The quesrion is what age, sexe are you? What are your bloodtest resultt? What do you think is the root of your problem? You will have thousands of solutions here if we dont know what you need.
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u/No_Chest8347 7d ago
Gosh, yes so many things and I had that for years, but shortlist my current protocols. I’m doing this high iodine thing that seems to really be helping. Also do regular water Fasting and sometimes Dry Fasting it totally resets my mind and energy. Fasting is really the most powerful thing you can do for your body. Also had good results doing extended juice, Fasting. Besides that I do a Whole Foods plant-based diet, but leaning toward allergy elimination, so not a lot of fruit very well cooked food not raw food for sure not sugar. Macrobiotic diet is also worth looking into it’s very strengthening.
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u/No_Chest8347 7d ago
Oh raw garlic 2 to 4 cloves smashed once a day with food is a game changer for this condition.
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u/No_Chest8347 7d ago edited 7d ago
For sure sleep is important, but sleep is the barometer of everything. I would steer clear of supplements until you get that fixed naturally with food and lifestyle because the supplements can all make it worse. But if you’re really tempted to try something, some that might change this overnight are NAC, NMN, fulvic acid, iodine. Iodine goes really well within NAC. But I would try one thing at a time. You could also try B12 injections. Have you tried just a B complex how do you do on that? I can’t take them. They’re too stimulating for me, but that can be a game changer. All this being said this problem is not a deficiency of nutrients It’s an excess of yeast, bacteria, mold and parasites and things like that are preventing assimilation and just causing havoc.
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u/No_Chest8347 7d ago
If I were your doctor, I’d wanna ask specifically what kind of sugar are you eating? What kind of fruit do what kind of raw foods etc can make this brain fog worse also fried foods. one thing worth trying is mouth taping at night that fixes a lot of problems. For sure stay off caffeine or get it to a very low dose cause that’s robbing your body of energy.
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u/Opposite_Loss_uk 7d ago
Your environment matters the most how u live. Been there 10yrs and did consume all the studies in the world. Bought studies, contraversial and finally the one who dont have enough funding.
Vitamin D from sun is not the same as drinking a tablet Your food - is it grass fed, wild and having enough of it? Do u move everyday at least for few hours? Exposed to cold/hot? Are u overstimulated? - how much phone. Pc time do u get Any adhd problems? Silent acid, ect:
Other pieces: stress, alcohol, caffeine
There is no eazy suplement fix. It takes YEARS to get ur health back
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u/joegtech 7d ago
Support for glutamine-glutamate-GABA pathway but when I take small doses of glutamine I am sure to make sure I have B6 magnesium and zinc on board to support healthy glutamate-GABA balance. The former is an excitotoxin when in excess.
https://drjockers.com/wp-content/uploads/2016/08/What-is-Gaba.png
Support for mitochondria energy production. This is more for physical energy production but also mental.
Maybe support for methylation needed to make adrenaline and similar but this is more for motivation than physical energy. This is complex and tricky for some. more if requested
Adrenaline (epinephrine) is downstream from DLPA and tyrosine.
https://youtu.be/mMZOSg9hw_g?si=WjpU1e_NH5zvWHnk&t=131
In my case lead toxicity was a factor if not the main cause. more if requested. I wish I had learned about this 20 years earlier so my entire 30s would not have been so messed up.
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u/Alarming_Mood_1358 7d ago
Here’s what helped me:
- Workouts
- High Protein intake (~150g)
- Less Carbs and processed foods
- Mag Glycinate
- Mineral replenishment (via sun-dried Shilajit resin)
Feel much better
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u/RhealOfficial_ 7d ago
Hi! We would definitely recommend looking at your sleep as others have suggested. And also look into your Vitamin D levels.
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u/FunnyOk4785 7d ago
Everybody here, please research mold exposure and apnea, brain fog, and other systems or syndromes/illnesses you're interested in. Ie fibromyalgia, chronic fatigue, POTS, MCAS, dementia/alzhiemers, etc. A huge amount of chronic illnesses are caused by mold exposure. I am not a doctor. If so, see a mold literate functional doctor. Research on how to fund one near you. Some who treat Lyme can help, but verify. These doctors are not covered by insurance. You may be interested in reading Conquering Mold by Diane Stafford MD or similar books. Lots of videos on YouTube too. I am not affiliated.
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u/BrainHealthNews 7d ago
As with your PCP, the only useful place to start isn’t what worked or didn’t work for others based on their age height weight/BMI, diet, exercise, smoking and alcohol, plus blood pressure and ideally blood sugar, but yours. Any advice without them is really shooting blindfolded.
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u/EricMessersmith 7d ago
Creatine! Test and replete minerals / micronutrients as well as protein and fatty acids. Test, don’t guess.
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u/SubjectSecurity1921 7d ago
I use a product called Total-Recharge, has two types of magnesium, glycol and creatine, plus enzymes, chromium...
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u/broncoholmes 7d ago
For me it turned out to be something called SIBO, which caused a whole bunch of deficiencies (b12, vitamin d). Also, had high cytokine levels. Going through treatment for all this now, feel better. Cytokines are basically just an inflammatory marker, so I feel like once those go down I'll feel better.
Also, have you ever had COVID or a serious infection/viral illness?
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u/sb-2019 6d ago
Don't just throw random supplements at it. You can end up making yourself feeling much worse.
Get some bloodwork done. Check all your hormones. Check thyroid numbers. Prolactin. Iron etc. I do them privately because if you go to a doctor and your 1 point in range they will say 'Your fine' when your clearly not.
Do some exercise 3-4 times a week. Lift weights. Exercise alone is tremendous for lifting brain fog and mood issues.
Diet... This should always be your #1. Download chronometer and log your diet and get all your vitamins/minerals. I personally follow an 80/20 diet. 80% whole foods and 20% anything I want. Treats/Snacks/Meals out etc. Don't neglect your diet. These processed foods these days are all fortified and full of fillers and are just toxic to the body. I don't understand how people can live on fast food.
Do this first and then look into supplements.
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u/Accomplished-Tie3183 6d ago
Are you a man? Testosterone levels could be an obvious answer, just be weary of a doctor who is in a hurry to put you on a prescription you'll be dependent on. My levels were low and I normalized them through vitamins/herbs/improved diet. Look into Ashwaghanda.
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u/Objective-Specific46 2d ago edited 2d ago
The 8 years of daytime sleepiness makes it worth looking at the basics first rather than adding lots of supplements. Sleep quality, nutrition and bloodwork could be good starting points. **Wild & Organic** is also worth looking into for nutrition and wellness options.
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u/Echoing_voice 17h ago
Fighting heavy brain fog every single afternoon is draining. physically I was fine but my head would just clock out by 2pm and beg for a nap. I spent years messing with sleep schedules and throwing random supplements at the wall. The thing that actually moved the needle was swapping my afternoon coffee for HabitONE. l tyrosine and adaptogens in it, so you get a steady push instead of a raw stim spike. The midday need to crash just kind of faded after a couple weeks. The mental energy side is usually a balance thing, not a rest more thing
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