A complaint so common that it has its own catchy name: Mommy brain! Mommy brain is brain fog related to motherhood. Let’s dive into what might be causing mommy brain, why it persists for some women, and what we can do to prevent or reverse it. To understand this, we need to start with fetal development and look at the impact it has on mom.

A developing baby has to do a lot of growing, and all of the nutrients it takes to grow come from mom. This isn’t news to anyone. But when we look at what is in a prenatal vitamin, it tends to be minerals, iron, and some B-vitamins. This is not all that a baby requires to grow! Consequently, to meet her baby’s needs, mom’s body sacrifices her own nutrients. 

One of the nutrients that is critical for fetal development that is not in prenatals is docosahexaenoic acid or DHA. DHA is an omega 3 fatty acid that is critical for the development of the nervous system. Omega 3’s have several different forms, but the major two are EPA and DHA. EPA is responsible for the anti-inflammatory effects of fish oil, whereas DHA is sought after for nerve health. One of the causes of brain fog during pregnancy may be a DHA deficiency as mom donates her DHA to help her baby develop a healthy nervous system.

Good food sources of DHA include fish, especially wild caught and fatty fish, shellfish, and eggs. Nuts and seeds are often listed as a good source of omega 3 fatty acids, and while this is true, they contain linoleic acid which the body then has to convert to DHA.

If you hate fish or already have significant brain fog, it might be worth supplementing DHA. There are fish oil pills with extra DHA, but my favorite for this situation is cod liver oil. It is naturally high in DHA. If you can tolerate it, the liquid form is the most cost effective.

Another nutrient that is commonly behind brain fog during pregnancy is magnesium. Most prenatals have magnesium in them, but unfortunately many have a form of magnesium that is not very bioavailable, or easy to absorb. The worst form of magnesium is magnesium oxide followed closely by magnesium citrate. The best form of magnesium is magnesium glycinate, because it is the most bioavailable. 

Food sources of magnesium include chocolate (yay), pumpkin seeds, spinach, tuna, and hemp seeds. Epsom salt baths are my secret naturopathic remedy for magnesium deficiency because epsom salts are magnesium sulfate! Remember that women need at least 310mg of magnesium per day (according to the FDA) and so if you are magnesium deficient, you are going to need more than this to actually replete your stores. 

An overlooked factor that often plays into brain function is blood sugar. Most people are aware that when blood sugar is high we call it diabetes and it is damaging to the body. But the inverse situation can be just as bad. When blood sugar is too low we call it hypoglycemia, and this can cause brain fog because the brain isn’t getting the fuel it needs. Eating can help resolve the hypoglycemia, but sometime the brain fog persists.

There’s not much research on hypoglycemia in non-diabetics, however, one contributing factor is cortisol. The body secretes cortisol and other stress hormones if blood sugar levels start dropping to pull sugar from the stores in the muscles and dump it into the bloodstream. 

In situations of prolonged stress the body will downregulate how much cortisol it makes. Colloquially this is called adrenal fatigue, although this term isn’t exactly accurate. If cortisol levels have been downregulated, the body is not able to secrete enough cortisol in response to the dropping blood sugar, and the rest of the body feels the impact. Low blood sugar can present as brain fog, irritability, feeling shaky or jittery, feeling tired, and so forth.

In order to stabilize blood sugar, regular meals are critical. Many women skip meals or eat at irregular times to accommodate their family’s schedule or because they got busy at work, but this is not ok! Women, much more so than men, need to eat regularly to maintain energy and metabolism. Meals should contain fat and protein, especially if she is pregnant or breastfeeding, because carbs set you up for a blood sugar spike and subsequent crash.

The last factor that needs to be considered to address mommy brain is that same cortisol that can lead to hypoglycemia. While eating regular meals helps prevent hypoglycemia, it will not address the propensity you have to become hypoglycemic. Motherhood can be mentally or emotionally stressful, and it is a different experience for every woman. However, sleep deprivation is universally stressful for the body, and so every single mother has at least this physical stressor.

The best way to support the adrenal glands is to remove as many stressors as possible. Eating regular meals, sleeping 8 hours a night, and regular self care are all very helpful, but not always possible. In these situations, adaptogenic herbs can really shine. There are different herbs for different symptoms of stress, and some herbs like maca even have a history of being used as food for pregnant and nursing mothers!

By this point you should have a good understanding of the key nutrients that may play a role in mommy brain as well as the possible physiological causes, like the blood sugar and adrenals. Addressing these aspects of your health should make a difference in your brain function, and not just for moms!