During the menopause transition, many women notice changes in focus, memory, and mental clarity, and often report feeling like they are ‘losing their mind’. Rest assured, this is a common side effect due to the changes and fluctuations in hormone levels, and in today’s blog, our Nutritional Therapist Annie will delve deeper into why this occurs and what you can do to support yourself during this life stage.
What is menopause brain fog?
The term ‘brain fog’ is not technically a diagnosis; it is more of a cluster of symptoms, including forgetfulness, feeling mentally sluggish, and having problems with information recall.[i] This can impact all areas of a woman’s life, from work to relationships and overall quality of life. Many women say they feel like they are ‘losing their mind,’ and some even question if they are going through early-onset cognitive decline.
The reason behind this? Hormones. Hormones play a key role in brain health and cognition, and during perimenopause and menopause, the levels of hormones, such as oestrogen, fluctuate and decline considerably in both the body and brain. With this significant biological shift, it is no wonder that it can have a profound impact on mental well-being and cognition.
Oestrogen and brain function
Oestrogen plays a role in multiple areas of health, including regulating the menstrual cycle, supporting neurotransmission and mood, maintaining bone density and muscle strength, and supporting cardiovascular health. It also contributes to skin elasticity, hair health, and sexual well-being, including libido and vaginal health. Oestrogen exerts anti-inflammatory effects, reduces oxidative stress, regulates metabolic processes, and helps prevent insulin resistance, all of which contribute to lowering the risk of developing metabolic disorders.[ii]
When considering brain function, the menopausal transition should be understood not solely as a reproductive milestone but also as a neuroendocrine event, accompanied by a range of neurological manifestations, including the commonly reported symptom of brain fog. Many menopausal symptoms are neurological in nature, such as sleep disturbances, mood changes, and forgetfulness. Both oestrogen and progesterone can be considered neuroprotective hormones, with receptors found in brain regions important for cognition, including the medial prefrontal cortex, the hippocampus, the basal forebrain, and the striatum.[iii] Interestingly, neuroimaging studies indicate that the menopausal transition is associated with structural alterations in the brain that influence neural connectivity, energy metabolism, and synaptic plasticity, the latter being the brain’s capacity to form and strengthen neuronal connections.[iv]
Research has increasingly recognised the impact of hormonal shifts on the cognitive health of women, with perimenopause and the postmenopausal years marked by changes in working memory, learning, and processing speed. Authors suggest women’s experiences of cognitive symptoms can differ, but problems like brain fog tend to become more pronounced when accompanied by sleep disruption, mood shifts, or vasomotor changes.[v]
Oestrogen is linked to neural circuits in the brain governing emotion, memory, motivated behaviour, and executive function. As mentioned, it plays a role in hippocampal function, neurogenesis, synaptic plasticity, cerebral blood flow, neurotransmission, and gene expression, as well as modulating key neurotransmitters such as serotonin, dopamine, and acetylcholine.[vi] Low mood, depression, and anxiety are common during this transition, and this can be partly attributed to oestrogen’s ability to regulate serotonin (5-HT) synthesis, receptor function, and reuptake. We can even see this effect in premenopausal women during different phases of a female cycle, for example, during ovulation, when oestrogen is at its highest, women may report better moods, higher resilience, and more motivation, whilst at times of lower oestrogen, such as just before menstruation, they may feel quite the opposite!
Inflammation plays a role in mood regulation here too; oestrogen, with its anti-inflammatory and immune-modulating effects, helps to suppress pro-inflammatory cytokines. When inflammation rises, the kynurenine pathway becomes upregulated. This diverts tryptophan, which is normally a precursor for serotonin via the tryptophan → 5-HTP → serotonin pathway, into the kynurenine pathway, leading to reduced serotonin availability and the generation of potentially neurotoxic metabolites.[vii]
What about cognitive decline?
Post-menopausal women represent over 60% of individuals affected by Alzheimer’s disease (AD). Emerging evidence indicates that the neuropathological processes underlying AD commence decades before the onset of clinical symptoms, a timeline that coincides with the menopausal transition, suggesting a possible connection between menopause and cognitive decline. Given the established neurotrophic and neuroprotective properties of oestrogen, diminished levels may therefore constitute a significant risk factor for the development and progression of cognitive impairment. Research on hormone replacement therapy (HRT) has produced mixed results, with some studies reporting cognitive benefits, others showing minimal or no effect, and some suggesting potential protection against cognitive decline.[viii] Some studies even found a worsening of cognitive function if HRT was started later in menopause.[ix] Authors highlighted that there may be a ‘menopause window’ in which HRT may help protect against AD and may be better administered early in the course of menopause; however, more research is needed as timing, type of hormones (e.g, body identical vs standard), and individual risk factors must also be considered.[x],[xi]
An interesting finding from the Study of Women’s Health Across the Nation (SWAN), a 4-year longitudinal analysis study, found that memory and cognitive difficulties were found to be most apparent during perimenopause, which interestingly reverted to premenopausal levels once women had reached menopause and transitioned into post menopause.[xii]
The often-overlooked hormone that can also influence cognition and brain fog is progesterone. It plays a vital role in memory and overall brain health through multiple mechanisms, exerting anti-inflammatory and antioxidant effects, supporting neuronal structure, promoting synaptic plasticity and myelin formation, and facilitating healthy neurotransmission. Notably, its metabolite allopregnanolone modulates gamma-aminobutyric acid (GABA) receptors, enhancing GABA’s calming and stabilising effects on the brain. GABA serves as the brain’s principal inhibitory neurotransmitter, playing a key role in promoting calm, mental clarity, and focus. Reduced GABA activity can therefore lead to feelings of mental lethargy or overstimulation. During perimenopause, when levels fluctuate and fall, this shift may contribute to anxiety, brain fog, and poor sleep.ii
Can anything else contribute to brain fog?
- Sleep disturbances, such as poor sleep, disrupted circadian rhythms, and insomnia, can all increase mental and physical fatigue the following day. This also reduces the efficiency of the glymphatic system, which gets to work at night to clear out metabolic waste in the brain
- Thyroid hormone imbalances
- Chronic stress
- Nutritional deficiencies, such as B vitamins or vitamin D in particular
- Blood sugar dysregulation
- Under or over-exercising
- Calorie restriction
What nutrients can support brain fog in menopause?
B Vitamins
B vitamins are essential for neurotransmitter synthesis, homocysteine regulation, and, of course, energy. Low or inadequate levels can contribute to cognitive issues, including problems with attention, memory, and information processing.[xiii]
Vitamin B12 deficiency is becoming increasingly prevalent, with many individuals falling below optimal reference ranges for health. B12 is essential for nervous system function, energy metabolism, and red blood cell production. It plays a key role in myelin synthesis, neurotransmitter formation, and mitochondrial energy generation. Together with vitamins B6 and folate, B12 is vital for homocysteine metabolism, and inadequate levels of these nutrients impair the conversion of homocysteine to methionine, leading to elevated homocysteine concentrations. This enhances the generation of reactive oxygen species (ROS) through processes such as homocysteine auto-oxidation and the inhibition of key antioxidant enzymes, including glutathione peroxidase and superoxide dismutase, thereby increasing the risk of cognitive decline and neurodegenerative diseases.[xiv]
The brain exhibits exceptionally high metabolic activity and, consequently, a high demand for mitochondrial energy production. Supporting optimal mitochondrial function is therefore essential for maintaining cognitive performance and mental clarity, as well as for protecting against cognitive decline. Key nutrients that promote mitochondrial health include the B vitamins, coenzyme Q10 (CoQ10), alpha-lipoic acid, and magnesium.
Omega-3 fatty acids i
Commonly known as ‘brain food’, omega-3 fatty acids, which are made up of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), play a huge role in cognitive function. Brain tissue is particularly rich in DHA, a major structural lipid that contributes to membrane fluidity and neuronal function. The omega-3 fatty acids EPA and DHA play critical roles in regulating synaptic plasticity, neurogenesis, neuroinflammation, glucose metabolism, mitochondrial activity, neurotransmitter synthesis, and blood–brain barrier integrity. They are also involved in the metabolism of amyloid-β and tau proteins, both of which are key factors in the pathophysiology of AD.
Omega-3 intake is associated with reduced all-cause mortality, including cognitive decline, dementia, and depression. Research indicates that women have approximately twice the risk of developing both depression and dementia compared with men. Not only that, but before menopause, the endogenous conversion of dietary precursors into EPA and DHA is estimated to be up to sevenfold more efficient, a process facilitated by oestrogen-mediated upregulation of enzymatic pathways involved in fatty acid synthesis. Following the menopausal transition, this efficiency declines markedly, highlighting the potential need for supplementation as a therapeutic option to support brain fog.
Interestingly, there is some evidence that omega-3 fatty acids can increase ovarian reserve, potentially impacting the age of natural menopause and reducing early menopause risk. This may be, in part, due to omega-3’s anti-inflammatory, antioxidant, and blood flow-promoting effects, as well as its benefits to mitochondrial health.
Choline[xv],[xvi]
Choline is an essential micronutrient required for the synthesis of both phosphatidylcholine and acetylcholine, two key players in cognition and mood. Phosphatidylcholine, a major phospholipid in cell membranes, provides structural stability and fluidity while also supporting cell signalling processes. Acetylcholine functions as a neurotransmitter, directly influencing learning, memory, and attention. Beyond these roles, choline also participates in the methylation cycle, supplying methyl groups that are vital for neurotransmitter synthesis and broader cognitive function. Interestingly, endogenous synthesis of choline requires an oestrogen-mediated enzyme, meaning that acetylcholine availability and neurotransmission may be, in part, dependent on oestrogen availability. Higher dietary intake of choline has been associated with lower dementia risk and improved cognitive performance. Choline-rich foods include eggs, quinoa, peanuts, organ meats, salmon, turkey, soy products, including tofu, sesame seeds, and cruciferous veggies.
Magnesium[xvii],[xviii]
Magnesium plays a role in hundreds of chemical reactions in the body, and is needed for adenosine triphosphate (ATP) production, neuroplasticity, anti-inflammatory and antioxidant pathways, blood sugar balance, and the modulation of the Hypothalamic–Pituitary–Adrenal axis (HPA axis). When magnesium is depleted, such as in times of stress, this can compromise neuronal energy supply, essentially making brain cells less efficient and contributing to physical and mental fatigue. Magnesium is often referred to as “nature’s tranquilizer” because it helps balance the activity between glutamate, an excitatory neurotransmitter that, when overactive, can contribute to anxiety and stress, and GABA, an inhibitory neurotransmitter associated with calmness and relaxation. Studies show that low magnesium can also increase inflammation in the body, decrease sleep quality, and exacerbate vasomotor symptoms, all of which worsen menopausal brain fog.
Magnesium is a common mineral advised for many women due to its role in hormonal balance, stress management, and mood. Beyond this, magnesium is also required for oestrogen metabolism via its effects on phase two conjugation in the liver, which promotes hormone metabolite excretion (and reduces harmful recirculation). Magnesium also plays a role in methylation by acting as a cofactor for the enzyme COMT and supporting the activity of SAMe, the body’s primary methyl donor.
Magnesium bisglycinate may indirectly support cognitive function and help alleviate brain fog by promoting better sleep and reducing stress, two factors closely linked to mental clarity and performance. Another form, magnesium threonate, has been specifically researched for its ability to increase magnesium concentrations in the brain, thereby influencing cognitive processes. Animal studies have demonstrated that it can enhance synaptic density in regions involved in learning and memory. Additionally, by reducing oxidative stress and inflammation, key contributors to cognitive decline, magnesium can help preserve neuronal health and function.
Antioxidant nutrients[xix],[xx]
Research suggests that higher polyphenol intake is linked to enhanced memory and cognitive performance, largely due to their antioxidant and anti-inflammatory properties. The brain’s neuronal membranes, rich in polyunsaturated fatty acids, are especially vulnerable to oxidative damage. Consuming a diet abundant in antioxidant-rich nutrients and phytochemicals alongside a wide range of vitamins and minerals from whole foods, particularly fruits and vegetables, can help protect against oxidative stress and support overall brain health. By neutralising free radicals, antioxidants, as well as more targeted support such as glutathione (or its precursor NAC), can further help to preserve neuronal integrity, reduce inflammation, and support mitochondrial function, all of which will support cognitive function and help reduce brain fog.
Target inflammation with curcumin[xxi]
Reduced oestrogen levels during the menopause are associated with a shift towards a more inflammatory state in the body.
Oestrogen helps regulate the immune system by suppressing the release of pro-inflammatory cytokines such as interleukin-6 (IL-6), tumour necrosis factor-alpha (TNF-α), and interleukin-1β (IL-1β), while promoting anti-inflammatory pathways. When oestrogen levels decline, this balance is disrupted, resulting in heightened inflammatory activity. Combined with increased oxidative stress, this can lead to greater susceptibility to metabolic, cardiovascular, and cognitive changes.
Curcumin has been investigated for its potential role in brain health due to its strong antioxidant, anti-inflammatory, and neuroprotective properties. Authors suggest that it can improve cognition through various mechanisms, including epigenetic modification, suppression of acetylcholinesterase, acceleration of nerve repair, modulation of microglia activity, and regulation of miRNA activity. Clinical trials in older adults and those with mild cognitive impairment suggest that curcumin, especially in enhanced bioavailable forms, can modestly improve global cognitive performance, with particular benefits in working memory and processing speed. One randomized controlled trial (RCT) with participants taking 400 mg of Longvida curcumin found improvements in working memory, alertness, and mood compared to the placebo group. Refinements in working memory were also observed in a study on neurocognitive aging, with participants reporting reduced fatigue, enhanced mood, and improved memory after 12 weeks of supplementation.[xxii]
Additionally, curcumin has also been studied for its ability to modulate neurotransmission and promote brain-derived neurotrophic factor (BDNF), which is thought to play a role in memory, mood, and mental clarity. BDNF is a neuronal growth factor that plays a vital role in neurogenesis, synaptic plasticity, and neuronal repair. Oestrogen positively regulates BDNF expression; therefore, declining oestrogen levels during perimenopause, coupled with increased inflammation and disrupted sleep, can lead to reduced BDNF availability. This decline in BDNF is associated with impaired cognitive function and a higher incidence of brain fog.
Support your gut!
Oestrogen plays a key role in maintaining the integrity and diversity of the gut microbiome, while optimal gut health is essential for hormonal balance. Disruptions such as dysbiosis, impaired digestion, inflammation, and increased intestinal permeability can allow inflammatory molecules like lipopolysaccharides (LPS) to enter the bloodstream, promoting systemic and neuroinflammation. Conversely, a healthy microbiome and regular bowel movements facilitate the efficient elimination of metabolised hormones and toxins, preventing their reabsorption into circulation. Furthermore, as over 90% of serotonin is synthesised in the gut, disturbances within the gut environment can impair neurotransmitter signalling and exacerbate symptoms such as low mood and brain fog.
Supporting your gut health at this stage is, therefore, especially important. Ensure that you focus on a fibre-rich diet that includes an abundance of prebiotic and polyphenol-rich foods, consider probiotic supplementation, and support the gut-brain axis through mindful lifestyle changes such as incorporating meditation or yoga into your routine.
Menopause herbal support?
Alongside establishing strong foundations of health through balanced nutrition and adequate intake of essential vitamins and minerals, certain herbal compounds can help support a smoother transition into menopause.
Shatavari (asparagus racemosus) is an adaptogenic herb with a long history of traditional use in Ayurvedic practice for its ability to support hormonal balance. Shatavari contains compounds that are thought to influence hormone balance across a woman’s cycle, specifically during perimenopause and menopause, due to their phytoestrogenic antioxidant and anti-inflammatory properties. Shatavari, being an adaptogen, can also help the body respond to stress and support mood regulation, helping to ‘Revitalise Vigor and Vitality’. Shatavari is thought to influence monoaminergic neurotransmission, influence the HPA axis, and increase BDNF, to help support mood and brain fog.[xxiii]
Sage (salvia officinalis) is a phytoestrogen that may support both perimenopausal and menopausal symptoms in women. Research has found that sage can reduce the severity of night sweats and hot flushes, alongside improving fatigue, brain fog, anxiety, and concentration.[xxiv]
Isoflavones are a class of phytochemicals found in abundance in soybeans. The primary active isoflavones, daidzein, glycitein, and genistein act as phytoestrogens, which are plant-derived compounds capable of exerting mild oestrogenic activity. By weakly binding to oestrogen receptors, phytoestrogens can elicit a subtle hormonal response that may help alleviate common menopausal symptoms. For many women, this modulatory effect may also extend to supporting cognitive function and reducing the occurrence of brain fog.
A word on stress management
It is well established that chronic, long-term stress has detrimental effects on both physical and mental health. Prolonged exposure to elevated stress hormones can negatively impact key brain regions such as the hippocampus and amygdala, disrupting neurotransmission and impairing sleep regulation. In addition, chronic stress has been shown to reduce the expression of vital neuronal growth factors, including BDNF, further contributing to cognitive decline and the experience of brain fog.
Lifestyle modification is an evidence-based approach to modulating the body’s stress response. Practices such as mindfulness, meditation, regular physical activity, yoga and tai chi have been shown to lower cortisol levels, enhance focus, increase BDNF, as well as promote healthy regulation of the HPA axis
Conclusion
During perimenopause, fluctuating and declining levels of oestrogen and progesterone can affect brain regions involved in memory, attention, and processing speed. These hormonal changes influence neurotransmitters such as serotonin, dopamine, and acetylcholine, as well as cerebral blood flow and energy metabolism, leading many women to experience brain fog. Symptoms often include forgetfulness, difficulty concentrating, and mental fatigue. While these changes are typically temporary, factors such as stress, poor sleep, and inflammation can worsen them. Supporting hormonal balance, managing stress, optimising gut health, maintaining restorative sleep, prioritising balanced nutrition, correcting nutrient deficiencies, engaging in regular physical activity, and incorporating targeted therapeutic supplements can collectively help restore mental clarity and enhance cognitive resilience throughout the menopausal transition.
References
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Last updated on 16th October 2025 by cytoffice
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