5/21/2023 0 Comments Covid brain fogIncreasing your intake of these vitamins can help, but it's not guaranteed to. Bottom lineīrain fog is a vague condition with many possible causes. Good sources include pumpkin seeds, almonds, spinach, potatoes and fortified cereals. ![]() Adult men should aim for 400 to 420 mgs per day, while adult women need 310 to 320 mgs a day (and about 40 milligrams more during pregnancy). Recommendations for magnesium intake vary slightly for men and women. Other common signs include shaking, muscle spasms or abnormal heart rhythms. If you're always tired or otherwise feel weak, it could be a sign that you need more magnesium. It's also been correlated with increased stress, a factor that can impact your ability to focus. One study among Qatari adults showed a strong correlation between magnesium deficiency and slower reaction times, for instance. Magnesium also affects cognitive function. It helps with over 300 chemical reactions in your body, affecting everything from muscle contractions to immune function. Like iron, magnesium is another important mineral for various functions. Good sources of iron include red meat, beans, nuts, dried fruit and fortified cereals. While the typical adult man needs around 8 mgs per day, an adult woman aged 19 to 50 needs around 18 mgs per day. Recommended iron intake differs between men and women, as women lose blood in menstruation and thus must obtain more iron during their menstruating years. Lack of iron has also been associated with memory and attention problems, as well as poor cognitive development in children. However, even low-grade iron deficiency can lead to more immediate cognitive or neurological symptoms, such as fatigue, trouble concentrating or dizziness. Long-term anemia can lead to very serious complications, and you should seek medical help to correct it. Iron is critical for the body's production of hemoglobin, which your red blood cells use to transport oxygen. ![]() Iron deficiency is the most common cause of microcytic anemia. During winter or other times when you're not getting outside as much, you might consider other sources of vitamin D, such as fatty fish, egg yolks and fortified milk and cereals. This is relatively easy to achieve during warm, sunny seasons, as your body naturally produces vitamin D from absorbing sunlight. Most adults need around 600 international units per day. Like other vitamins, doctors recommend a higher intake of vitamin D as you age. Patients have noted related symptoms such as fatigue and depression, as well. Recent studies have shown a connection between vitamin D deficiency and several aspects of executive function, including processing speed and episodic memory. ![]() However, vitamin D also plays an important - though only recently more studied - part in supporting cognitive function.
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