Brain Fog | PARP1 (rs7515023)

You have the CC genotype for rs7515023, which means you carry two copies of the effect allele. This PARP1 variant is associated with a higher susceptibility to oxidative stress and inflammation, two major drivers of symptoms often described as brain fog. PARP1 helps coordinate DNA repair, but it can also activate inflammatory pathways. When PARP1 regulation is less optimal, the brain may be more prone to inflammation-related cognitive effects such as reduced mental clarity, slower processing, or mood-related changes.

Diet recommendations: With the PARP1 rs7515023 CC genotype, your best return comes from lowering day-to-day oxidative stress and chronic inflammation. Build meals around an anti-inflammatory Mediterranean-style pattern: fatty fish (such as salmon or sardines) 2 to 4 times per week, extra-virgin olive oil as the primary fat, and a wide variety of colorful plants (especially berries, leafy greens, crucifers, onions, and garlic). Aim for 30 to 45 grams of fiber per day using beans, chia or flax, oats, and vegetables to support the gut barrier and reduce inflammatory signaling that can affect the brain. Include polyphenol-rich foods daily (blueberries, pomegranate, dark grapes, green tea, cacao, turmeric, rosemary). Keep blood sugar stable by pairing carbs with protein, fat, and fiber, and favor slow carbs (lentils, quinoa, oats, sweet potatoes) over refined grains. Minimize ultra-processed foods, frequent deep-fried foods, charred meats, sugary drinks, excess alcohol, and trans fats. Consider moderating high omega-6 seed oils (such as corn and soybean) in favor of olive oil, avocado, and nuts. Hydration matters for cognitive clarity: aim for pale-yellow urine and consider electrolytes if you sweat heavily.

Supplement recommendations: For PARP1 rs7515023 CC, supplements can be used to reduce oxidative stress and support inflammation balance. Consider a 6 to 8 week trial of a core stack, then adjust based on energy, mental clarity, and sleep. Omega-3 (EPA/DHA) at 1,000 to 2,000 mg per day combined EPA plus DHA with food is often a top choice. Curcumin at 500 to 1,000 mg per day (enhanced-absorption forms) is commonly used with food, but avoid if you are on blood thinners unless your clinician approves. Magnesium glycinate (or threonate) at 200 to 400 mg elemental magnesium in the evening can support relaxation and sleep quality. NAC at 600 mg once or twice daily may support glutathione production. CoQ10 (ubiquinol) at 100 to 200 mg per day with a fat-containing meal is often considered, especially if fatigue overlaps with brain fog or if you take a statin. Optional add-ons if symptoms persist include alpha-lipoic acid (300 to 600 mg per day, with caution if you use glucose-lowering medications), vitamin D3 guided by a 25(OH)D test, and probiotic plus prebiotic fiber if gut symptoms, irregularity, or frequent bloating track with cognitive symptoms.

Lifestyle recommendations: For CC, lifestyle is where you can most reliably reduce oxidative stress and inflammation. Treat sleep as a daily intervention: aim for 7.5 to 9 hours, keep a fixed wake time, get morning outdoor light within 30 minutes of waking, and use a wind-down routine with screens off (or heavily dimmed) 60 to 90 minutes before bed. Exercise is a powerful anti-inflammatory tool: target 150 to 300 minutes per week of zone-2 cardio (brisk walking or cycling) plus 2 to 3 days per week of resistance training. Add 1 to 2 short micro-sessions on busy days (10 minutes of stairs, incline walking, or bodyweight circuits) to maintain consistency. To lower stress physiology and inflammatory signaling, practice 5 minutes of slow breathing (about 6 breaths per minute) once or twice daily and add a longer session of mindfulness, yoga, or guided relaxation most days. If brain fog correlates with crashes, use cognitive pacing: work in 60 to 90 minute focus blocks with 5 to 10 minute movement breaks, hydration, and brief daylight exposure. Also reduce hidden inflammation sources that commonly drive brain fog, such as untreated sleep apnea, chronic sinus issues, gum disease, high alcohol intake, and poor glucose control. If symptoms are persistent, consider discussing common labs with a clinician, such as hs-CRP, fasting insulin or A1c, ferritin and iron studies, B12, vitamin D, and a thyroid panel.

You have the CT genotype for rs7515023, which means you carry one copy of the effect allele. This PARP1 variant is associated with a moderately increased susceptibility to oxidative stress and inflammation compared with TT carriers, which can contribute to symptoms often described as brain fog. When PARP1 regulation is less optimal, the brain may be more sensitive to inflammation-related cognitive effects such as reduced mental clarity, slower processing, or mood changes.

Diet recommendations: With the CT genotype, a consistent foundation-first nutrition strategy is often enough. Use an 80/20 anti-inflammatory approach: most meals built from whole foods (plants, quality protein, and healthy fats), while limiting refined carbs and ultra-processed snacks to occasional use. Prioritize omega-3 intake, fiber (around 25 to 35 grams per day), and daily polyphenols such as berries, green tea, and olive oil. Many people notice clearer thinking when they reduce common inflammatory amplifiers like late-night heavy meals, frequent alcohol, and high-sugar breakfasts. If brain fog correlates with stress or poor sleep, keep dinner lighter and earlier, and emphasize magnesium-rich foods like pumpkin seeds, spinach, and beans, plus protein at breakfast for steadier energy.

Supplement recommendations: With CT, start with one or two high-leverage options and add more only if needed. Omega-3 (EPA/DHA) at 1,000 mg per day combined EPA plus DHA with food is a practical starting point. Magnesium glycinate at 200 to 300 mg elemental in the evening can support sleep and stress resilience. If inflammation patterns feel elevated, consider curcumin 500 mg per day for 6 to 8 weeks. If fatigue and a wired-tired stress pattern are prominent, a short-term NAC trial (600 mg per day) can be reasonable if tolerated.

Lifestyle recommendations: With CT, consistency beats intensity. Protect sleep with a regular schedule, walk daily (a practical target is 7,000 to 10,000 steps per day for many people), and strength train twice per week. Many people see improvements in mental clarity by focusing on two habits: sleep regularity and stress recovery. Consider a short breathing practice and one device-free break during the day. If you use caffeine, try a clean window (only before noon) and avoid using caffeine to compensate for short sleep, since caffeine can worsen anxiety and reduce sleep depth, indirectly increasing oxidative stress.

You have the TT genotype for rs7515023, which means you carry two copies of the non-effect allele. This result is generally associated with better-regulated PARP1 activity and a lower relative susceptibility to brain-fog patterns driven by oxidative stress and chronic inflammation compared with C carriers. PARP1 still plays an important role in balancing DNA repair with inflammatory signaling, but this genotype does not carry the rs7515023 effect allele linked to higher vulnerability.

Diet recommendations: With the TT genotype, use a brain-clarity baseline diet: mostly whole foods, adequate protein (many adults do well with roughly 25 to 35 grams per meal), consistent omega-3 and fiber intake, and minimal ultra-processed foods. If brain fog appears despite a TT result, it is often useful to look at non-genetic drivers such as sleep quality, iron or B12 status, thyroid function, blood sugar swings, hydration, alcohol, post-viral effects, and medication side effects.

Supplement recommendations: With TT, use supplements to address specific bottlenecks rather than assuming PARP1-related vulnerability. If sleep and stress are the main issues, magnesium glycinate (200 to 300 mg nightly) can be helpful. If your diet lacks fatty fish, omega-3 at 1,000 mg per day EPA plus DHA is a practical option. If labs show deficiencies, prioritize correcting vitamin D, B12, and iron or ferritin status.

Lifestyle recommendations: With TT, treat lifestyle as a troubleshooting toolkit. If symptoms are intermittent, look for patterns such as poor sleep, high-stress weeks, dehydration, alcohol, skipped meals, or carb-heavy lunches. A simple protocol often works well: consistent sleep, daily movement, a protein-forward breakfast, and midday daylight plus a short walk to improve alertness. If brain fog is frequent despite strong habits, consider clinician review for common culprits including thyroid dysfunction, iron or B12 issues, mood or anxiety patterns, medication effects, or post-viral changes.