Getting a grip on your cognitive health can be just as difficult as staying on track with your physical wellbeing. Issues like brain fog, fatigue, and anxiety can be elusive—and people often overlook the role that supplements can play. On one hand, taking the right supplements can do wonders for your brain. However, there are a few options that might actually be worsening a few issues.
According to certified nutritionist Shruti Mishra, an expert with experience in supplements and healing foods, certain commonly used supplements can disrupt your nervous system over time, resulting in increased anxiety, brain fog, and sleep disturbances that can snowball if left unchecked.
Below are two supplements she says you may want to reconsider.
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1. High-Dose Synthetic Caffeine & Pre-Workout Blends
That quick energy boost from pre-workout powders or caffeine-heavy supplements might feel like a good idea to boost productivity, but Mishra says it can backfire.
"The biggest culprit that can lead to increased anxiety and brain fog over time is high-dose synthetic caffeine and pre-workout blends," she explains. These products often contain concentrated forms of caffeine alongside other stimulants, creating a much stronger effect than your standard cup of coffee. Over time, this can "overstimulate your nervous system, deplete magnesium, and disrupt sleep architecture." That’s a critical combination, since magnesium plays a key role in calming the body and supporting cognitive function, while quality sleep is essential for mental clarity.
"This compounds into rumination, racing thoughts, and that 'wired-but-foggy' feeling within a few weeks," she says.
Adding to the issue, many people unknowingly consume multiple sources of caffeine throughout the day. "Many women also unknowingly stack stimulant herbs (guarana, yerba mate) inside 'beauty' or skin powders, keeping cortisol elevated through the afternoon dip," Mishra notes. It's important to keep an eye on your consumption!
2. High-Dose Isolated Vitamin B6 (Pyridoxine HCl)
Vitamin B6 is essential for brain health and mood regulation—but more isn’t always better, Mishra reminds us.
She points out that "another major one is high-dose isolated B6 (pyridoxine HCl) taken without B-complex co-factors."
When taken in isolation and in high doses, B6 can throw off the balance of other B vitamins that work together to support neurological function. This imbalance may contribute to symptoms like brain fog, irritability, and even heightened anxiety over time.
Like caffeine-heavy supplements, excessive B6 can also affect the nervous system in subtle but compounding ways. Without the proper nutrient balance, your brain may struggle to regulate stress signals efficiently, leading to mental fatigue and reduced clarity.
The Bottom Line
In many cases, supplements can be a healthy part of your daily routine. But sticking to recommended dosages, paying attention to formulation, and education yourself on harmful combinations is crucial.
If you’ve been feeling anxious, foggy, or overstimulated, it may be worth reassessing your supplement routine—especially if it includes high-dose caffeine blends or isolated nutrients. When in doubt, a more balanced approach (and professional guidance) can go a long way in supporting both your energy and your mind.
