Why 'Mom Brain' Might Be a Nutritional Deficiency (and Not Just Sleep Deprivation)
As a mom, you’ve probably experienced it: walking into a room and forgetting why you’re there, struggling to find simple words, or feeling like your thoughts are wrapped in a fog. This phenomenon, often brushed off as “mom brain,” is usually blamed on sleep deprivation and the mental load of motherhood. While those factors certainly play a role, what if there’s more to the story?
The truth is, “mom brain” isn’t just about being tired. It can be a sign that your body is running on empty, lacking the essential nutrients needed to support your brain, hormones, and overall well-being. As a functional health practitioner and a mom myself, I’ve seen firsthand how addressing nutritional deficiencies can transform not just mental clarity, but energy, mood, and resilience in motherhood.
The Hidden Role of Nutritional Deficiencies in “Mom Brain”
Motherhood places unique demands on your body. Pregnancy, breastfeeding, and the daily stress of caring for little ones can deplete key nutrients faster than you can replenish them, especially if your diet and lifestyle aren't optimized to keep up with this demand. Some of the most common nutrient imbalances that contribute to brain fog include:
Mineral Imbalances: Magnesium, zinc, calcium, sodium, and potassium are critical for brain function, mood regulation, and energy metabolism. Deficiencies or imbalances can disrupt neurotransmitter activity, leading to forgetfulness, irritability, and mental fatigue.
B Vitamins: These vitamins - especially B6, B9, and B12 - are vital for energy production, nervous system health, and cognitive clarity. Low levels can cause brain fog, mood swings, and poor concentration.
Iron: One of the main roles of iron in the body is to transmit oxygen throughout the body, including the brain. When iron dysregulation is present, this can lead to poor circulation of oxygen and symptoms like brain fog and fatigue can persist. What we have to start considering is why is our iron low? Is it a lack of intake, or is there a deeper issue going on like chronic infection?
Blood Sugar Imbalance: Fluctuating blood sugar levels can create a rollercoaster of energy crashes, mood swings, and foggy thinking, often mistaken for “mom brain.” Consuming well balanced meals can become harder once we become a mom, but it’s incredibly important we prioritize this to keep blood sugar stable and prevent these symptoms.
The Mineral Connection: Why Functional Lab Testing Can Be a Game-Changer
This is where testing like Hair Tissue Mineral Analysis (HTMA), blood work, and the GI Map come in.
The HTMA is a simple, non-invasive test that provides a detailed look at your mineral status and how well your body is managing stress. The HTMA reveals long-term patterns of nutrient imbalances and stress responses, including a look into our metabolism, thyroid functional, adrenal function, blood sugar regulation, and more.
Blood work is an incredibly valuable tool that can give us a deep look into imbalances and dysfunction going on in the body. Here at Grace Shepard Wellness, we look at a long list of markers to dive deep into things like inflammation, chronic infections, thyroid function, lipids/cholesterol, iron/anemia, and more. We are truly looking for the dysfunction that your conventional provider might be missing.
The GI Map is a test that gives us insight into the health of your gut by look at markers like the presence (and amount) of good bacteria, “bad” bacteria, H. Pylori, parasites, inflammation, yeast infection and more. The gut is the hub of so much of our health, so completing this test can give us incredible knowledge into why nutrient deficiencies may be occurring in the first place.
When I work with moms, these tests often uncovers hidden issues like:
Low magnesium, leading to anxiety and poor sleep
Sodium/potassium imbalances, causing energy crashes and brain fog
Hidden infections, which can contribute to iron deficiency anemia and lead to relentless exhaustion and brain fog
Blood sugar dysfunction, leading to afternoon crashes
Sluggish bile and poor liver function, leading to poor sleep and groggy mornings
…and SO much more.
Addressing these imbalances through targeted nutrition, lifestyle shifts, and strategic supplementation can dramatically improve mental clarity, fatigue, and any other similar symptoms.
Beyond Supplements: The Lifestyle Piece
Of course, supplements alone aren’t the answer. Real transformation happens when we support your body holistically. That means:
Balancing blood sugar with nutrient-dense meals and snacks (no more skipping meals!)
Prioritizing mineral-rich foods like mineral mocktails (my current favorite: equal parts pomegranate juice and coconut water + 1/8-1/4 tsp sea salt), hydration support supplements (my favorite is Jigsaw Pickleball, which can be found for 20% off in my Fullscript Dispensary here!), sea salt, bone broth, fruit, root vegetables, and quality protein
Optimizing sleep quality (even if you can’t control the quantity!)
Managing stress through simple practices like breathwork, gentle movement, and creating moments of rest
You Don’t Have to Accept Brain Fog as Your New Normal
“Mom brain” isn’t a personality trait or an inevitable part of motherhood. It’s a signal from your body that something needs attention. By identifying and addressing the root causes—nutritional deficiencies, mineral imbalances, and lifestyle stressors—you can reclaim your mental clarity, energy, and sense of self.
If you’re ready to get to the root of your brain fog and feel like yourself again, we’d love to support you. Through functional testing and 1:1 support, we can create a plan that works with your busy mom life, not against it. Learn more about our Nourished Motherhood Method Program HERE.
Because thriving in motherhood isn’t just possible— it’s something you deserve.
