Understanding Brain Fog with POTS: Tips for Mental Clarity

Ever had one of those days where you walk into a room and completely blank on why you’re there? Or maybe you’re in the middle of telling a story and suddenly can’t remember the point you were trying to make?

If you have Postural Orthostatic Tachycardia Syndrome (POTS), you might be all too familiar with brain fog. It’s that frustrating feeling of mental cloudiness when your thoughts feel slow, concentration is a struggle, and even simple tasks feel overwhelming.

Essential Takeaways:

• Brain Fog is a Real POTS Symptom: Brain fog isn’t just “in your head”—it’s a common symptom of POTS caused by factors like inflammation, blood flow issues, and nervous system dysregulation. Research suggests that these physiological changes can impact cognitive function, making it harder to think clearly, remember things, and stay focused.

 

• What Can You Do to Treat Brain Fog? Managing brain fog requires a holistic approach. Focus on getting good quality sleep, staying hydrated with electrolytes, reducing stress, and exploring treatments with your healthcare team. Small changes can add up, helping you regain mental clarity and feel more like yourself.

For many POTS patients, brain fog can be just as disruptive as the physical symptoms, affecting everything from work to relationships.

The good news? You’re not powerless against it. Let’s look at what causes brain fog with POTS and explore practical tips to improve your mental clarity.

• What Causes Brain Fog in POTS?
• The Impact of Brain Fog on Daily Life
• Practical Tips to Improve Mental Clarity
• How Hydration and Diet Affect Brain Function
• Managing Brain Fog: When to Seek Help
• Clarity and Focus: Managing Brain Fog with POTS

What Causes Brain Fog in POTS?

POTS brain fog isn’t just in your head (pun intended). It’s a real, physical symptom rooted in the physiological challenges of POTS. Here are some common causes:

• Blood Flow Issues: POTS causes blood to pool in your lower extremities, reducing oxygen and nutrients to your brain. This can leave you feeling sluggish and unfocused.¹ ²

• Dehydration and Electrolyte Imbalances: Dehydration and low levels of electrolytes like sodium or potassium can worsen fatigue, dizziness, and brain fog, which is why increasing your sodium and electrolyte intake is essential.³

• Fatigue and Poor Sleep: Chronic fatigue and disrupted sleep are common in POTS, and both can make it harder to think clearly.

• Inflammation: Increased inflammation in your body can impact brain function and clarity.

• Autonomic Nervous System Dysfunction: Dysregulation of autonomic body functions like blood pressure and heart rate affects brain performance.

• Nerve Communication Issues: Small fiber neuropathy may disrupt nerve signaling, including communication with the brain.

• Immune System Activity: Overactive immune responses can trigger inflammation and reduce energy levels.

• Stress and Overwhelm: Living with a chronic condition can drain your mental energy and worsen cognitive challenges.¹ ²

The relationship between brain fog and POTS is complex, involving multiple body systems. That’s why addressing all possible causes of POTS brain fog is important to regain your cognitive health.

The Impact of Brain Fog on Daily Life

Brain fog doesn’t just make it hard to remember where you put your keys. It can affect nearly every aspect of your daily life, including:

• Work: Deadlines and meetings become daunting when focus and memory are unreliable.

• Relationships: Miscommunication and frustration can arise when your thoughts aren’t clear.

• Self-Care: Managing your own health can feel like an uphill battle when brain fog clouds your decision-making.¹

Understanding how POTS cognitive issues affect you personally is the first step toward tackling them. Let’s look at what you can do to reclaim your mental clarity.

Practical Tips to Improve Mental Clarity

When brain fog hits, it can feel overwhelming—but small, consistent changes can add up to real relief. While there’s no one-size-fits-all solution, these strategies target the main causes of brain fog and can make a big difference in your daily life.

1. Prioritize Hydration

Staying hydrated is one of the best ways to fight brain fog, especially with POTS. Adding a light squeeze of electrolytes to your drinks can help restore balance and support mental clarity.³

For an extra boost, try Buoy’s Brain Health Drops. They combine electrolytes with brain-boosting minerals and nootropics, making it easy to hydrate and support your cognitive function—all without added sugar, artificial sweeteners, or flavors.

Learn more about optimizing your hydration in our POTS Hydration Guide.

2. Create Structured Routines

Having a predictable daily routine can reduce mental clutter and make it easier to focus. Start by scheduling your meals, exercise, and downtime at consistent times each day.

3. Practice Mindfulness and Relaxation

Mindfulness exercises like deep breathing or meditation can help clear your mind and reduce stress. Even a few minutes a day can make a big difference.²

4. Take Breaks

Your brain needs time to recharge. Regular, short breaks during work or daily activities can help you stay sharp and avoid mental fatigue.

5. Keep a Brain Fog Journal

Tracking your symptoms, diet, and habits can help you identify patterns and triggers. A journal makes it easier to adjust your routine and find what works best for you.

When it comes to managing brain fog, small, consistent changes can make a big difference. By trying these mental clarity tips and finding what works best for you, you can start to regain focus and feel more in control of your condition.

Keeping a brain fog journal can help you track symptoms, pinpoint triggers, and develop strategies to improve mental clarity and focus.

 

How Hydration and Diet Affect Brain Function

Your brain thrives when it’s well-nourished and hydrated. Here’s how to fuel it effectively.

Stay Hydrated

Dehydration is a common culprit behind brain fog, but drinking water isn’t always enough. Adding electrolytes can help your body retain fluids and support nerve signaling.³

Find out why electrolytes are so important for managing POTS in our guide to Electrolytes and POTS: Why They Matter.

Increase Sodium Intake

For many POTS patients, increasing sodium intake is an important strategy for improving blood volume and circulation. Adequate sodium levels can help stabilize blood pressure and reduce symptoms like dizziness and brain fog.

While needs vary from person to person, a common recommendation for POTS patients is 3,000 to 10,000 milligrams of sodium per day, depending on individual factors. Talk to your doctor to find out how much sodium is right for you.⁴

Focus on Brain-Boosting Foods

Incorporate foods rich in antioxidants, healthy fats, and vitamins, such as:

• Blueberries: Packed with antioxidants to protect brain cells and delay brain aging.

• Salmon (and other fatty fish): High in omega-3 fatty acids to support cognitive function and promote healthy circulation.

• Leafy Greens: Full of vitamins like folate and vitamin K, which are essential for brain and nervous system health.

• Pumpkin Seeds: Loaded with magnesium, zinc, and iron, which are critical for nerve signaling and reducing brain fog.

• Dark Chocolate: Contains flavonoids and antioxidants that may enhance memory and improve mood.

• Nuts (especially walnuts): Rich in healthy fats and vitamin E to protect against mental decline and inflammation.

• Oranges and Other Citrus Fruits: Provide a boost of vitamin C to combat oxidative stress and support cognitive health.

• Eggs: A good source of choline, B vitamins, and folate to regulate mood and improve brain function.

• Green Tea: Contains L-theanine and polyphenols, which promote relaxation, focus, and protection from mental decline.

These brain-friendly foods not only fuel your brain but also support overall health. Many of these foods are also great for managing POTS brain fog symptoms by improving circulation, reducing inflammation, and boosting energy.⁴ ⁵

Get more diet recommendations in our POTS Diet and Nutrition Guide.

Avoid Brain Fog Triggers

Pay attention to foods or drinks that make your symptoms worse. This might include processed foods, sugar, caffeine, or alcohol.

By staying hydrated, increasing sodium intake, and fueling your body with brain-boosting foods, you can give your brain the support it needs to function at its best. Small, intentional changes can go a long way toward improving mental clarity and focus.¹ ²

Managing Brain Fog: When to Seek Help

While many POTS patients can manage brain fog with lifestyle changes and self-care strategies, sometimes professional help is necessary. Here are some signs that it’s time to consult your healthcare provider:

• Severe Impact on Daily Functions: If brain fog significantly interferes with your work, school, or basic daily tasks despite trying the management strategies we’ve discussed.

• New or Worsening Symptoms: When brain fog suddenly becomes more severe or is accompanied by new symptoms like severe headaches, vision changes, or increased dizziness.

• Mental Health Concerns: If brain fog is contributing to anxiety, depression, or overwhelming stress, a mental health professional who understands chronic conditions can provide valuable support.

• Need for Medication Adjustment: Your healthcare provider might need to adjust your POTS treatment plan or explore medications that could help with POTS cognitive issues.

Remember, getting help isn’t a sign of weakness—it’s a proactive step toward managing your POTS symptoms. Your healthcare team can provide personalized strategies and treatments that complement the mental clarity tips we’ve discussed.

Clarity and Focus: Managing Brain Fog with POTS

Dealing with POTS brain fog is challenging, but it doesn’t have to control your life. By understanding the causes and implementing practical strategies like staying hydrated, eating brain-boosting foods, and creating structured routines, you can enjoy greater mental clarity and start feeling like yourself in no time.

Remember, progress takes time and persistence, so be patient with yourself. With the right approach, clearer days are ahead.

Get More POTS Tips

Looking for more ways to thrive with POTS? Check out our other POTS guides for more tips and tools to support you on your journey.

Elevate your hydration game with Buoy’s Brain Health Drops—perfect for fighting POTS brain fog and boosting mental clarity!

 

References:

1. Ross, A. J., Medow, M. S., Rowe, P. C. & Stewart, J. M. (2013). What is Brain Fog? An Evaluation of the Symptom in Postural Tachycardia Syndrome. Clinical Autonomic Research: Official Journal of the Clinical Autonomic Research Society, 23(6), 305–311. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC3896080/
   
   
2. Raj, V., Opie, M., & Arnold, A. C. (2018). Cognitive and Psychological Issues in Postural Tachycardia Syndrome. Autonomic Neuroscience: Basic & Clinical, 215, 46–55. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6160364/
   
   
3. Rodriguez, B., Hochstrasser, A., Eugster, P. J., Grouzmann, E., Müri, R. M. & Z'Graggen, W. J. (2022). Brain Fog in Neuropathic Postural Tachycardia Syndrome May Be Associated with Autonomic Hyperarousal and Improves After Water Drinking. Frontiers in Neuroscience, 16, 968725. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC9388780/
   
   
4. Cleveland Clinic. (2022). Postural Orthostatic Tachycardia Syndrome. Retrieved from https://my.clevelandclinic.org/health/diseases/16560-postural-orthostatic-tachycardia-syndrome-pots
   
   
5. Healthline. (2024). Best Foods for a Healthy Brain and Improved Memory. Retrieved from https://www.healthline.com/nutrition/11-brain-foods