Brain Fog Roadmap: Uncovering the root cause to getting your brain back online.
- Amy Simpson
- Jul 22
- 3 min read
Ever walked into a room and forgotten why you’re there?
Or said, “pass me the... thingy”?
That’s not just baby brain or burnout or perimenopause, it’s a cognitive glitch called aphasia, and it’s frustrating as hell.
Before you reach for the latest supplement promising mental clarity, it’s important to understand two things:
Supplements (and many medications) don’t work in the absence of the Pillars of Health like sleep, nutrition, gut health, and exercise.
Brain fog is a symptom, not a diagnosis. You have to uncover the root cause.
As a degree-qualified naturopath, I use a whole-body approach to investigate why your brain isn’t firing on all cylinders. Here are just some of the causes of brain fog I see in clinic and what's going on under the hood (aka the biology of brain fog):
The biology of brain fog:
Is it motherhood? Synaptic pruning occurs during pregnancy that impacts areas of social cognition, not to mention nutrient depletion and chronic sleep loss.
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Is it perimenopause? Loss of oestrogen disrupts multiple systems including sleep regulation and sensory processing.
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Is it burnout? Chronic stress dysregulates the HPA axis, leading to cortisol imbalances that impair hippocampal function, working memory, and attention.
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Is it iron deficiency? Low iron reduces oxygen delivery to the brain and impairs dopamine synthesis, two key contributors to cognitive fatigue and poor concentration.
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Is it another nutrient deficiency? Deficiencies in B12, folate, or the essential (but often forgotten) nutrient choline impair neurotransmitter synthesis that are critical for clear thinking and stable mood.
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Is it insomnia? Sleep loss decreases prefrontal cortex activity and increases neuroinflammation which undermines memory, attention, and emotional regulation.
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Is it heavy periods? Chronic blood loss can deplete iron stores and reduce haemoglobin, leading to cerebral hypoxia and mental fog.
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Is it depression or anxiety? Altered monoamine signalling and increased neuroinflammation disrupt executive function and slow cognitive processing.
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Is it adult ADHD? Dysregulated dopamine and norepinephrine in the prefrontal cortex impact attention, impulse control, and working memory.
Brain fog isn't all in your head, it's in your hormones, your nutrients, your sleep, and your stress load.
While it can feel overwhelming, identifying the root cause is the first step toward clarity. You don’t need to guess, self-diagnose, or rely on marketing that targets our insecurities. A personalised, whole-body approach can help uncover what’s really going on and guide you toward the support your brain needs to function at its best. If you're ready to stop fumbling for words and start feeling like yourself again, let's find the cause.
Amy is a degree-qualified naturopath dedicated to helping busy, tired clients regain their energy and vitality.
She combines evidence-based naturopathic medicine, nutrition, and lifestyle interventions to empower clients on their journey to optimal health. Whether it’s reclaiming energy, balancing hormones, resolving digestive issues, or enhancing overall well-being and longevity, her personalised approach focuses on identifying and addressing the root cause of health concerns. With a Bachelor of Health Science, ongoing studies in a Master of Advanced Practice, and full membership in the Naturopaths and Herbalists Association of Australia, Amy offers a unique blend of traditional wisdom and science to support individuals and families at every stage of life.
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