Nutrients Crucial for Fighting Chronic Fatigue and Brain Fog

19. Manganese: The Mood and Memory Mineral

Manganese is a lesser-known mineral that acts like a backstage crew member—quietly but critically supporting your brain’s operations. It contributes to the formation of neurotransmitters and helps defend against oxidative stress, both of which affect mental stamina and emotional balance. It’s also involved in energy metabolism and glucose regulation—key for avoiding those dreaded afternoon crashes. Manganese is found in foods like whole grains, nuts, leafy greens, and tea. While deficiency is rare, marginal levels can subtly impact mood, memory, and energy regulation. Including manganese-rich foods helps keep your cognitive and emotional systems running without interruption.

20. Phosphatidylserine: The Brain's Signal Enhancer

Phosphatidylserine is a phospholipid found in high concentrations in brain cells, where it supports healthy cell membranes and facilitates communication between neurons. Think of it as the “signal booster” for your brain, enhancing memory, learning, and attention span. It also helps regulate cortisol, the stress hormone that can sap energy and fog up mental focus when chronically elevated. Research shows it may improve cognitive performance and reduce fatigue, especially in stressful or high-pressure environments. Found in soy, white beans, and organ meats—or available as a supplement—phosphatidylserine is a promising tool for sharper thinking and balanced energy.