Vitamins You Should Take For Menopause Brain Fog
Medically Reviewed By Margaret Etudo, BPharm. Written By The Vitamins For Woman Team.
Menopause often causes brain fog, making it harder to concentrate. However, you can combat this by taking vitamins for brain fog to improve your focus, memory, and overall well-being.
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Most women in their 40s and 50s are approaching the end of their menstrual cycles or experiencing menopause in the early and late phases. As a result, your hormones in control of your menstrual cycle begin to fluctuate during this transition. These hormonal changes leads to brain fog – one of the ways that menopause affects your brain.
Brain fog is a term that describes mental fatigue that comes from the changes in your cognitive function. In the Seattle Midlife Women’s Health study, more than 60% of them experienced difficulty concentrating and other mental issues during menopause.
The mental haze or fogginess manifests in subtle ways. You may enter a room and wonder why you are there, forget where you kept your things, or even struggle to concentrate during tasks. In severe cases, you may notice memory loss, which usually indicates something isn’t right.
This symptom is more common than you think. We have included some vitamins for menopause brain fog and answered other questions about brain fog in menopause in this article.
What Causes Menopause Brain Fog?
Brain fog in menopause can be linked to a combination of three causes. These include:
Hormonal changes
Estrogen, progesterone, the follicle-stimulating hormone (FSH), and luteinizing hormone all support the growth of new brain cells, stimulating and boosting brain function in the body.
During perimenopause, your body’s estrogen levels fluctuate because your ovaries slow down the production of eggs for ovulation which can lead to brain fog. A review of the decline in cognitive function and depressive symptoms showed that it got significantly worse in postmenopause than in perimenopause and menopause.
Sleep disturbances
Hot flashes and night sweats are common symptoms of menopause in many women. About 85% of the women who experienced menopause hot flashes also struggled with insomnia. The discomfort this brings wakes you multiple times, disrupting your sleep, especially at night. Sleep problems worsen your concentration and how your brain processes things.
Stress
Menopause affects your body, making you feel tired and worn out. The increase in stress levels can lead to the inflammation of brain cells. As a result, you may struggle to concentrate and process information, which is a sign of brain fog.
Does menopause brain fog really end?
In most women, memory and cognitive function improve as your body adjusts to the hormonal changes. Studies show that hormone levels stabilize during postmenopause.
However, the exact duration varies from woman to woman.
Vitamins for Menopause Brain Fog
Certain vitamins and nutrients improve your focus and cognitive function, reducing the risk of memory loss during menopause. Some vitamins for menopause brain fog include:
Vitamin D
Vitamin D, the ‘sunshine vitamin,’ supports immune function, bone, and brain health. Your body produces vitamin D when exposed to sunlight, but you can also get it from sardines, eggs, yogurt, vitamin D-fortified milk, and liver. Sadly, your body’s ability to produce vitamin D decreases with estrogen levels. When compared to 20-year-olds, 70-year-old women experienced more than a 50% decrease in their vitamin D levels due to a reduction in sunlight synthesis from sunlight.
Vitamin D also plays a neuroprotective role in the brain, preventing inflammation and promoting the growth of new brain cells. Studies show that low vitamin D levels are linked to depression, brain fog, and a decline in cognitive health.
A study on 42 postmenopausal women with low vitamin D levels showed that those supplemented with 2,000 IU of vitamin D daily for 1 year did better in learning and memory tests than those who took 600 IU or 4,000 IU. You can aim for a daily intake of 1,000 – 2,000 IU via sunlight and supplements.
Vitamin B complex
B vitamins, especially B6, B9, and B12 work in the brain, boosting your memory, focus, and brainpower. Vitamins B6 and B12 specifically protect your nerve cells and aid the production of red blood cells and neurotransmitters.
Studies show that a deficiency of vitamin B6 and folate can reduce brain function, leading to cognitive dysfunction. Your ability to absorb vitamin B12 reduces during perimenopause and menopause. Some studies also show that lack of B12 manifests as fatigue, depression, and brain fog in menopause. As a result, you may notice that you are getting forgetful or finding it difficult to concentrate.
Neurotransmitters like serotonin and melatonin help to regulate your mood and sleep patterns. Low serotonin levels increase the risk of mood swings, depression, and fatigue. You are less likely to deal with brain fog symptoms when you sleep better. Taking supplements and foods with high B complex content may help reduce the risk of these brain fog symptoms.
Vitamin C
Vitamin C is popularly known for its powerful antioxidant and anti-inflammatory properties. This vitamin is a free radical scavenger meaning it protects your brain cells from oxidative stress. It also prevents inflammation and boosts your immunity during menopause.
You get more Vitamin C from supplements than your diet. However, you can eat citrus fruits like oranges, guavas, berries, mangoes, and vegetables like bell peppers and tomatoes.
Omega-3s
These polyunsaturated fatty acids in salmon, sardines, oysters, flaxseed, walnuts, and avocados are excellent vitamins for menopause brain fog. They specifically provide structural support for healthy brain cells and neurotransmitters.
Studies show that taking omega-3 supplementation improves your memory, focus, and mood. Premenopausal women who struggle with inflammation noticed its neuroprotective activity. The brain is also 60% fat, so these healthy fats improve brainpower and help you deal with brain fog in menopause.
This essential mineral is involved in more than 300 bodily functions, including regulating sleep and cognitive ability. It works with zinc and other B vitamins as a co-factor in melatonin synthesis.
Magnesium levels decrease with estrogen, causing fatigue, stress, and brain fog in menopause. Some studies also show how magnesium improves your mood while battling depression. It is also called a ‘chill pill’ because of its relaxing effect on your mind and muscles, which helps you to sleep better. You can eat bananas, beans, avocados, nuts, whole grains, and spinach to boost serum magnesium levels.
L- Theanine
Amino acids are the molecules that form proteins needed to produce neurotransmitters – serotonin and dopamine. Amino acids like L-theanine, found in green teas, are good vitamins for menopause, brain fog, and overall health.
While cholesterol is needed for the optimal functioning of the brain, high levels can disrupt blood flow, causing stroke, loss of memory, and brain damage. L-theanine helps to lower cholesterol levels, improves memory, and aids relaxation. Some experts show that it relieves symptoms of stress and brain fog in menopause.
Other Ways to Reduce Menopause Brain Fog
Taking vitamins for menopause brain fog can improve your nutrition. However, there are lifestyle changes that can be implemented. These include:
Eat foods containing turmeric
Turmeric (Curcuma longa) is a popular spice that contains curcumin. Curcumin is known for its anti-inflammatory properties and aids anxiety, hormonal imbalance, and brain fog in menopause. Adding turmeric and curry powder to your meals can enhance your concentration.
Take fruits containing antioxidants
Fruits like pomegranates and cherries and berries like blueberries, blackberries, and strawberries are rich in antioxidants. These compounds eliminate free radicals in brain cells, reducing oxidative stress. They improve gut and brain health. You should definitely add these brain-boosting fruits to your diet.
Exercise more
Moderate physical activity, like taking walks, would work just fine. They will not only boost your energy levels but also increase blood and oxygen flow to your brain.
Stay hydrated
Dehydration makes your brain tissues shrink. It also affects concentration and leads to brain fog in menopause. Dehydration worsens during menopause, so drink at least 3-4 liters of water.
Improve sleep quality
If you do not sleep well, you will struggle with focus and concentration. Aim for 7-8 hours of quality sleep at night.
Try brain games
Engage in mentally stimulating activities like puzzles, learning a new language or skill, or reading a book.
Frequently Asked Questions
Yes. For most women, brain fog is caused by hormonal fluctuations. Brain function usually improves after their hormone level stabilizes.
No, it is not permanent. Thankfully, brain fog in menopause isn’t; it is temporary.
Estrogen and progesterone are the main hormones that cause dysfunction and foggy brain during menopause. They are responsible for regulating your mood, memory, and focus.
Final Thoughts For You
Dealing with brain fog in menopause can be a overwhelming. By incorporating vitamin B complex, D, C, omega-3s, magnesium, and L-theanine, you can improve how your brain functions. These best women vitamins for brain fog improve your focus and prevent memory loss. Estrogen, and other hormones helps brain fog, by managing the symptoms and bringing relief.
Remember, menopause brain fog is not permanent. With the right supplements and lifestyle modifications, you can regain your mental sharpness and clarity. Speak to your healthcare provider if you experience persistent or severe memory loss so, they can determine the underlying causes and provide proper treatment.
- National institute of child health and human development (NICHD). About Menopause.
- Kverno K. Brain fog: a bit of clarity regarding etiology, prognosis, and treatment. J Psychosoc Nurs Ment Health Serv. 2021;59(11):9-13.
- Woods NF, Mitchell ES. The Seattle Midlife Women’s Health Study: a longitudinal prospective study of women during the menopausal transition and early postmenopause. Womens Midlife Health. 2016;2:6.Orlowski M, Sarao MS. Physiology, follicle stimulating hormone. In: StatPearls. StatPearls Publishing; 2024.
- Nedresky D, Singh G. Physiology, luteinizing hormone. In: StatPearls. StatPearls Publishing; 2024.
- Brown AMC, Gervais NJ. Role of ovarian hormones in the modulation of sleep in females across the adult lifespan. Endocrinology. 2020;161(9):bqaa128.
- Gaysina D, Gardner MP, Richards M, Ben-Shlomo Y. Cortisol and cognitive function in midlife: The role of childhood cognition and educational attainment. Psychoneuroendocrinology. 2014;47(100):189-198.
- Gava G, Orsili I, Alvisi S, Mancini I, Seracchioli R, Meriggiola MC. Cognition, mood and sleep in menopausal transition: the role of menopause hormone therapy. Medicina. 2019;55(10):668.
- Epperson CN, Sammel MD, Freeman EW. Menopause effects on verbal memory: findings from a longitudinal community cohort. J Clin Endocrinol Metab. 2013;98(9):3829-3838.
medically reviewed by margaret etudo, BPharm. written by the vitamins for woman team.
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Wow!!!
I got knowledge. Thanks
Saw your section on vitamins, Vitamins For Woman, and I’m wondering if taking both Vitamin D and B complex together is a good idea? Or should I space them out through the day?
Really appreciate the nod to turmeric here. I’ve been a huge fan of its anti-inflammatory properties, and it’s great to see it recommended for menopause brain fog.
I don’t think exercise alone will clear up brain fog, you gotta look at your whole diet, just saying.
While diet certainly plays a crucial role, exercise can significantly improve brain function by enhancing oxygen flow to the brain. Both are very important.
sleep issues are the worst part of menopause for me. trying to improve sleep quality but it’s tough.
does this stuff about vitamins actually work or is it just another thing they try to sell us?
Thrilled to see brain games mentioned! Any particular ones you’d recommend, Vitamins For Woman?
Staying hydrated is so underrated for brain health. Glad it got included in the tips.
This might sound silly, but can stress really cause that much brain fog during menopause?
love that antioxidants from fruits are getting the spotlight. Any specific fruits you recommend, Vitamins For Woman?
Just to clarify, when you recommend Omega-3s, are you specifically talking about supplements or include dietary sources like fish?
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