Best Supplements for Menopause Brain Fog (2024)

Menopause marks a significant transition in a woman's life, often accompanied by a myriad of symptoms, including brain fog. If you’re currently experiencing these frustrating brain blips, you’re certainly wondering what you can do about it.

Here, we’ll take a deep dive into understanding menopause-related cognitive decline and explore the best supplements for menopause brain fog. Then, we’ll drop some tips on incorporating these brain-fog supplements and lifestyle changes into a brain-enriching wellness routine.

Let’s take it from the top:

Brain fog, characterized by forgetfulness, difficulty concentrating, and mental confusion, can significantly impact daily life during menopause. Hormonal changes, particularly declining estrogen levels, play a crucial role in triggering cognitive symptoms.

Unlike traditional hormone treatments, natural remedies offer a holistic approach with fewer side effects. Some supplements known as nootropics address the issue of cognitive function, while others known as adaptogens may help resolve underlying hormonal imbalances.

Supplements can complement a balanced diet and lifestyle changes, offering targeted support to alleviate brain fog and improve overall cognitive health. Understanding the mechanisms by which supplements work can aid in making informed choices for managing menopausal brain fog effectively.

So, in addition to listing the best supplements for menopause brain fog, we’ll look at the research behind each and why they may be effective. Then, we’ll discuss how you can stack these powerful nootropics, adaptogens, and vitamins to create a well-rounded regimen to support overall health and cognitive vitality.

Omega-3 fatty acids are known for their positive impact on brain health, potentially easing symptoms of brain fog like memory issues and attention difficulties. Research ( 2014 ) suggests that supplementing with eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) may enhance memory, attention, and mood.

Studies ( 2013 , 2014 ) have shown that daily doses of DHA improve memory in adults, while omega-3 supplements with high EPA concentrations ( 2018 ) may alleviate depressive symptoms and anxiety, both of which can contribute to brain fog.

Dosage Recommendation

For optimal cognitive benefits, consider supplementing with omega-3 fatty acids containing eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) at doses of around 1,000 per day or more. A high-quality fish oil supplement should supply this amount. Always consult with a healthcare professional to determine the most suitable dosage based on individual health needs and conditions.

Vitamin D, crucial for immune system function and brain health, is implicated in mitigating menopause-related brain fog. Deficient levels of vitamin D are linked to increased inflammation and may correlate with cognitive decline, including symptoms like poor concentration and memory problems.

Deficiency in vitamin D is associated with increased depressive symptoms, prompting research into vitamin D supplementation's potential benefits for mood and cognition. Several studies ( 2014 , 2019 , 2020 , 2020 , 2021 ) have indicated that vitamin D supplements may alleviate brain fog by improving hormone balance related to depression and, in turn, improving depressive symptoms.

Some individuals report enhanced mental health with vitamin D supplementation, including mood ( 2014 ) and anxiety relief ( 2020 ).

A small-scale study on postmenopausal women with low vitamin D levels found that daily supplementation with 2,000 IU of vitamin D improved learning and memory compared to lower or higher doses ( 2019 ). However, further research is needed to understand vitamin D's full effects on menopause-related brain fog and cognitive function.

Dosage Recommendation

For menopausal women, a daily dosage of 600 to 800 international units (IU) of vitamin D is generally recommended to maintain optimal levels and support cognitive health. However, individual needs may vary, and consultation with a healthcare professional is advisable for personalized dosage recommendations.

Research indicates that inadequate levels of certain B vitamins can contribute to symptoms of brain fog, especially symptoms like memory issues and difficulty concentrating. Supplementation with B vitamins may help alleviate these symptoms, as demonstrated in studies showing improved cognition and memory with B12 supplementation in individuals with cognitive impairment and low levels of B12.

Similarly, low levels of vitamin B12 have been associated with poorer attention and memory in a large-scale study ( 2021 ) involving 39,000 participants. Deficiencies in other B vitamins, like B6 and folate, may also exacerbate brain fog symptoms, emphasizing the potential benefits of taking a high-quality B complex supplement to mitigate cognitive decline.

Dosage Recommendation

For optimal cognitive function and reducing symptoms of brain fog, consider taking a high-quality B complex supplement containing a balanced blend of B vitamins, such as B6, B9 (folate), and B12, at the recommended dosage. Dosage varies by age, sex, and health condition. Consult with your healthcare professional to determine the appropriate dosage based on individual nutritional needs and health conditions.

Ginkgo Biloba has traditionally been used for various reasons, like improving kidney health, treating respiratory conditions, and managing memory loss and cognitive decline in elderly patients. Now, researchers believe that ginkgo’s ability to improve blood flow in the body , and especially to the brain, is behind its diverse health potential.

In one study , researchers used a standardized ginkgo extract called EGb 761 to manage dementia in 216 outpatient subjects effectively. A later study confirmed these results using the same standardized extract and added that it may help improve both cognitive function and social patterns in adults with dementia.

Ginkgo may also be healing for the brain and nervous system, which can help it provide greater cognitive benefits over time. In animal animal models and test-tube models , it’s been shown to help promote the growth of neurons. Ginkgo may also have preventative effects that help keep cortisol and blood pressure levels low during stress-related experiences, which can help decrease the risk of tissue damage and improve overall performance.

Dosage Recommendation

For potential cognitive enhancement and alleviating brain fog, adults commonly take ginkgo biloba supplements orally in doses ranging from 60 to 240 mg daily for periods of up to 6 months. However, individual responses may vary, and it's advisable to consult with a healthcare provider to determine the most suitable dosage and duration of use based on personal health factors and goals.

Lion’s mane was once one of the more obscure medicinal mushrooms, but it’s gaining some traction thanks to its natural nootropic benefits. The mushroom is chock full of polysaccharides that help support a healthy gut microbiome–a colony of good bacteria that experts now know plays a role in most aspects of both mental and physical health.

Most notably, though, Lion’s Mane is thought to stimulate neurogenesis, the growth of new nerve cells, which may help to improve nerve signaling speed and heal damage within the nervous system.

This may be the working factor behind many of Lion’s Mane’s benefits, though more research is needed to understand how the mushroom truly works. According to the research we have, though, lion’s mane is thought to improve memory, focus, and mental endurance, and may be in the running for new medications designed to treat dementia.

Dosage Recommendation

For memory enhancement and cognitive support, Lion's Mane supplements are commonly taken within a dosage range of 500mg to 3000mg per day. It's essential to consult with a healthcare professional to determine the appropriate dosage based on individual health needs and considerations.

L-theanine, naturally found in green tea and various plants, has garnered attention for its potential cognitive benefits. In general, L-theanine is thought to promote focus by reducing stress and promoting a calm state of mind. Plus, it’s known to balance the negative side effects of caffeine, allowing you to reap an enhancing cognition boost without jitteriness or anxiety.

Studies suggest that supplementation with L-theanine may enhance mental alertness, reaction time, and memory, as evidenced by a recent study ( 2021 ) demonstrating improvements in cognitive function in adults aged 50–69 after a single dose of 100.6 mg.

Additionally, L-theanine supplements have been associated with reduced tension, increased calmness, and improved relaxation. Moreover, preliminary research ( 2019 ) indicates that daily supplementation with 200 mg of L-theanine may alleviate stress-related symptoms, enhance sleep quality, and support cognitive health, offering potential relief from brain fog.

Dosage Recommendation

For cognitive benefits, consider a dosage of around 100-200 mg of L-theanine per day, as supported by research on improving mental alertness, reducing tension, and enhancing relaxation. As individual responses may vary, it's advisable to consult with a healthcare professional to determine the most suitable dosage for your specific needs and health status.

In addition to incorporating supplements for menopause-related brain fog, you should consider the following lifestyle changes if you haven’t already:

• Regular Exercise: Engaging in regular physical activity not only improves cardiovascular health but also enhances cognitive function. Exercise promotes the release of endorphins, neurotransmitters that boost mood and reduce stress, thereby combating menopause-related brain fog.
  
  

• Stress Management: Incorporate relaxation techniques such as deep breathing exercises, meditation, or yoga into your daily routine. These practices help lower cortisol levels, reducing the impact of stress on cognitive function. Mindfulness practices can also improve focus and mental clarity.
  
  

• Adequate Sleep: Quality sleep is essential for cognitive function and hormonal balance during menopause. Aim for 7-9 hours of uninterrupted sleep each night. Create a relaxing bedtime routine and ensure your sleep environment is conducive to restful sleep.
  
  

• Dietary Assessment and Food Intolerances: Evaluate your diet and consider getting assessed for food intolerances. Certain foods, such as gluten or dairy, may be linked to poorer cognitive function in some individuals. 
  
  Eliminating or reducing these trigger foods could alleviate brain fog and improve overall cognitive health. Working with a healthcare professional or registered dietitian can help identify any dietary triggers and develop a personalized nutrition plan.

Menopause brain fog can be challenging, but with the right supplements and lifestyle changes, it's manageable. Prioritize your cognitive health by incorporating the best supplements for menopause brain fog into your daily routine. 

Consult healthcare professionals for personalized advice and embrace holistic approaches for improved cognitive well-being. With the right support, navigating through menopause can be a smoother journey towards a sharper mind and a brighter future.