Clinician-Recommended Supplements for Anxiety, Brain Fog & Cognitive Health: PEA & Luteolin Explained
- Jeannie Capone, FNP-BC
- Mar 17
- 3 min read
Nurse Jeannie’s Top Picks: Supplements for Mood, Focus & Brain Health
If you’re struggling with brain fog, anxiety, chronic stress, or inflammation, two powerful, research-backed supplements may help: PEA (Palmitoylethanolamide) and Luteolin/Rutin. As a nurse practitioner specializing in brain health and mental wellness, I’ve carefully selected these supplements for their ability to support neuroprotection, mood stability, and cognitive clarity.
What is PEA (Palmitoylethanolamide)?
PEA is a naturally occurring fatty acid amide that helps regulate inflammation and nerve pain. PEA (Palmitoylethanolamide) is a naturally occurring compound found in several foods, particularly in:
Egg yolks – A good source of PEA.
Soybeans – Rich in PEA, especially in unprocessed forms.
Peanuts – Another legume that contains PEA.
Liver – Organ meats, such as liver, have notable levels of PEA.
Sunflower seeds – These contain some PEA as well.
Studies suggest it may:✅ Reduce neuroinflammation linked to depression and anxiety
✅ Support nerve function & pain relief for conditions like fibromyalgia
✅ Calm overactive immune responses that contribute to brain fog and stress
💡 Who should consider PEA?If you deal with chronic stress, anxiety, neuropathic pain, or neuroinflammation, PEA may be a natural way to regain balance.
Luteolin + Rutin: The Brain’s Anti-Inflammatory Power Duo
Luteolin is a potent flavonoid that helps regulate inflammation in the brain, while Rutin enhances its absorption and effectiveness. Research shows Luteolin may:✅ Stabilize mast cells, reducing histamine-related brain fog & anxiety✅ Protect against neuroinflammation linked to aging & cognitive decline✅ Support mental clarity by reducing oxidative stress
💡 Who should consider Luteolin + Rutin?Ideal for those with brain fog, long COVID symptoms, histamine intolerance, or cognitive concerns.
Here are some natural sources of Luteolin: Luteolin is commonly found in vegetables from the Apiaceae family, such as carrots (37.5 mg/kg dry weight), dried parsley (19.75 mg/100 g), and other vegetables including broccoli (74.5 mg/kg), green chili (33.0 mg/kg), spinach (1.11 mg/100 g), and cabbage (0.4–0.6 mg/100 g). Herbs from the Lamiaceae family, like thyme (51 mg/100 g), fresh peppermint (11.33 mg/100 g), and others such as Perilla frutescens, can also be great sources of luteolin. Additionally, chrysanthemum flowers are consumed as herbal teas and processed foods in East Asia for their antioxidant properties, which come from the luteolin in the flowers (1 mg of luteolin/100 mg of flowers).
Palmitoylethanolamide (PEA) and luteolin have been studied for their potential therapeutic benefits across various health conditions. Below are some articles that explore these effects:
Neurological Diseases: A review discusses the role of ultramicronized PEA and co-ultramicronized PEA with luteolin in several neurological diseases, highlighting their neuroprotective and anti-inflammatory properties. https://pmc.ncbi.nlm.nih.gov/articles/PMC7139331/
Long COVID and Olfactory Dysfunction: Research indicates that a regimen including oral PEA-LUT (PEA and luteolin) and olfactory training improved olfactory dysfunction and memory in patients with long COVID.
https://pmc.ncbi.nlm.nih.gov/articles/PMC9406356/
Neurodegenerative Diseases: A review highlights that luteolin, especially when co-ultramicronized with PEA, enhances neuroprotective effects, suggesting potential benefits for conditions like multiple sclerosis and Parkinson's disease.
How to Get Started?
These clinician-recommended supplements will soon be available through my trusted online pharmacy. If you’re ready to take the next step in optimizing your mental wellness, send an email to welcome@cottagepsych.com to be alerted when available!
Please note that the information provided in this post is for informational purposes only and is not intended as medical advice. Always consult with a healthcare professional before starting any new supplement regimen, especially if you have existing health conditions or are taking other medications.