3 Effective Ways to Reduce Brain Fog Naturally

Understanding Brain Fog: Could Ammonia Be the Culprit?

Does too much dietary protein or gut-related symptoms worsen your brain fog? Research suggests that issues with ammonia clearance could be a key factor. Ammonia, a potentially toxic compound, may accumulate due to faults in the urea cycle (a pathway for clearing ammonia) or overproduction by gut bacteria.

Promoting healthy ammonia clearance could help reduce brain fog, a common symptom in chronic fatigue syndrome (ME/CFS). Although plasma ammonia levels are often measured, minimal elevations may not be detectable through traditional tests. Stool or urine studies may offer a better diagnostic approach for subtle imbalances.

1. Promote Bifidobacteria and Reduce Ammonia-Producing Bacteria

One effective way to lower ammonia levels is by modifying the gut microbiome. Promoting beneficial bacteria like Bifidobacteria while reducing ammonia-producing bacteria can support healthy ammonia clearance.

Strategies to Improve Gut Health

• Supplemental Fiber Products:
  Non-absorbable disaccharides, such as lactulose and lactitol, are commonly used to lower ammonia levels. Fibers like inulin, derived from chicory, dandelion, or burdock root, also support Bifidobacteria growth.

• Probiotics:
  Supplemental probiotics alone may not be sufficient due to challenges with delivery and the large quantities required to alter bacterial populations meaningfully.

• Short-Term Antibiotics:
  In severe cases of dysbiosis, rifaximin, a gut-specific antibiotic, can help eliminate ammonia-producing bacteria.

These interventions are often first-line treatments for individuals with high ammonia levels due to liver disease and may also benefit those with ME/CFS or fibromyalgia experiencing brain fog.

2. Use Dietary Ketones to Balance Neurotransmitters

Brain fog may be linked to an imbalance of glutamate and glutamine, two amino acids critical to brain function. Glutamine serves as a precursor to glutamate, an excitatory neurotransmitter. Excess glutamate can contribute to neuroinflammation and exacerbate symptoms of brain fog.

How Ketones Help

Ketones, like beta-hydroxybutyrate, play a vital role in regulating this balance:

• Upregulating Glutamine Synthase:
  This enzyme uses ammonia and glutamate to produce glutamine, reducing excitatory glutamate and ammonia levels in the brain.

• Improving Cognitive Function:
  Ketogenic diets that promote ketone production have been shown to benefit neurological conditions like epilepsy, bipolar disorder, and Alzheimer’s disease.

Incorporating dietary strategies that boost ketone levels may provide significant relief for brain fog by reducing ammonia and neuroinflammation.

3. Supplement With ALCAR (Acetyl-L-Carnitine)

Acetyl-L-Carnitine (ALCAR) is a well-studied supplement that can reduce ammonia levels and improve cognitive function, particularly in individuals with liver disease. ALCAR enhances energy production by transporting long-chain fatty acids into the mitochondria, where they are converted to cellular energy.

Key Benefits of ALCAR

• Crosses the Blood-Brain Barrier:
  ALCAR supplies its acetyl group to pathways involved in neurotransmitter production, oxidative stress reduction, and free radical management.

• Reduces Ammonia Levels:
  In randomized controlled trials, ALCAR supplementation (up to 2g per day) has been shown to lower ammonia better than placebo.

• Enhances Memory and Recall:
  ALCAR improves cognitive performance, offering an additional benefit for those struggling with brain fog.

Final Thoughts: Targeting Ammonia to Reduce Brain Fog

Brain fog in ME/CFS and fibromyalgia may be driven by subtle elevations in ammonia and imbalances in neurotransmitter activity. Strategies such as promoting gut health, using dietary ketones, and supplementing with ALCAR can address these issues effectively. By supporting healthy ammonia clearance and reducing neuroinflammation, these approaches offer hope for improved cognitive clarity and overall well-being.

References

Ruskin DN & Masino SA. (2012) The nervous system and metabolic dysregulation: emerging evidence converges on ketogenic diet therapy. Front Neurosci. 2012 Mar 26;6:33.

Sharma,P., Sharma,B.C., Puri,V., Sarin,S.K. (2008)  An Open-label randomized controlled trial of lactulose and probiotics in the treatment of minimal hepatic encephalopathy. Eur J Gastroenterol Hepatol. 20, 506–511.

Jin YY, et al (2018) Blood Ammonia as a Possible Etiological Agent for Alzheimer's Disease. Nutrients. 10(5). pii: E564.

Ota. M, et al. (2019) Effects of a medium-chain triglyceride-based ketogenic formula on cognitive function in patients with mild-to-moderate Alzheimer's disease. Neurosci Lett. 690:232-236.

Malaguarnera M. et al. (2007) Bifidobacterium longum with fructo-oligosaccharide (FOS) treatment in minimal hepatic encephalopathy: a randomized, double-blind, placebo-controlled study. Dig Dis Sci. 52(11):3259-65.

Malaguarnera M. et al (2008) Acetyl-L-carnitine treatment in minimal hepatic encephalopathy. Dig Dis Sci. 53(11):3018-25.

Maldonado C. et al (2016) Carnitine and/or Acetylcarnitine Deficiency as a Cause of Higher Levels of Ammonia. Biomed Res Int. 2016:2920108.