Does menopause cause brain fog? I can’t count the number of panicked patients who’ve asked me this over the years. Because let’s face it, when you start forgetting names, dates, and where you put your keys — it can be terrifying.
You start to wonder if you’re a few steps away from dementia or Alzheimer’s. And that’s not a fun place to be.
For most women, the brain blips you’re experiencing are considered “brain fog.” And even though this technically isn’t a medical term, it does a pretty good job of describing the cluster of symptoms that makes your brain feel like it’s full of cotton balls.
But, as we’ll discuss in this article, menopause brain fog isn’t just about forgetfulness. Sometimes, the cognitive symptoms of menopause also include irritability, difficulty focusing, a general lack of motivation, and even depression or low mood.
So let’s dig into:
The science behind menopause and how it affects brain function.
The key symptoms of brain fog during menopause and why it happens.
Practical tips and treatments for managing brain fog in menopause.
Brain Fog Symptoms
Brain fog refers to a set of cognitive symptoms that make it difficult to think clearly. It’s not a medical condition on its own, but rather a term used to describe feelings of confusion, forgetfulness, and lack of focus.
Common symptoms of brain fog include:
Memory lapses, and difficulty with recall. Think forgetting names, appointments, or where you put things.
Difficulty concentrating, even on tasks you normally find simple.
Trouble focusing on things like reading or writing.
Following conversations can feel like a challenge.
Feeling mentally slow, as though your thoughts are sluggish or hard to organize.
Feeling tired even after routine tasks, as if your brain is working harder than it used to.
Struggling to find the right words in conversation.
Irritability and getting easily frustrated and overwhelmed.
Lack of motivation or enjoyment of life.
Depression, anxiety, and generally low mood.
Struggling with planning, multitasking, or staying organized when you normally handle these with ease.
These symptoms may come and go, fluctuating as hormone levels shift. For some women, the brain fog experience is mild, while others might feel significantly affected.
Brain fog isn’t just something reserved for menopausal women. In fact, it can be caused by various factors — including stress, poor sleep, nutritional deficiencies, or certain medications. However, during menopause, it’s often linked to the hormonal shifts that directly impact brain function.
So, how does menopause specifically trigger these cognitive changes? Let's explore that next.
Why Does Menopause Cause Brain Fog?
Perimenopause and menopause bring about a dramatic shift in hormone levels. The two major players here are a decline in progesterone and erratically declining estrogen.
Both of these hormones play a crucial role in many bodily functions, including brain health.
Estrogen, for example, supports communication between brain cells and helps regulate mood, memory, and cognitive function. That means when estrogen levels drop during menopause, your brain can feel the effects.
The link between estrogen and brain function is still being explored, but it’s believed that the reduction in estrogen affects neurotransmitters like serotonin and dopamine, which are vital for mood and cognitive processing. Additionally, decreased estrogen may reduce blood flow to the brain, which could impair cognitive performance.
And progesterone is a calming force in your brain. When it drops, you can feel anxious, worried, and frustrated.
Plus, many women experience insulin resistance during peri+menopause. Insulin resistance can also negatively impact your brain and cognition.
All of this hormonal chaos creates the perfect storm in your brain — and brain fog is the result.
How Long Does Menopause Brain Fog Last?
While these brain changes are real and can be concerning, it's important to note that for most women, brain fog during menopause is often temporary. For many women, cognitive function improves once the body adjusts to your new hormone levels post-menopause.
What Helps With Brain Fog In Menopause?
Dealing with brain fog during menopause can be frustrating, but there are so many tools to help you manage your brain during menopause. The important thing is to start now, before things get worse.
Here are some of my top recommendations for keeping brain fog at bay:
Sleep plays a critical role in cognitive health. And menopause often brings with it sleep disturbances, such as insomnia or night sweats, which can worsen brain fog. Prioritizing sleep hygiene by maintaining a regular schedule, practicing relaxation techniques before bed, and managing stress can go a long way toward helping your brain feel at full power.
One of my favorite tools for promoting a great night’s rest is brain-supportive magnesium l-threonate. It’s the only form of magnesium that crosses the blood-brain barrier, and it helps you get into a relaxed state at night. Check out my favorite magnesium here.
Physical activity is the most effective weapon you have for supporting both physical and cognitive well-being. Regular exercise, such as walking, swimming, or weight lifting, promotes blood flow to the brain and supports mental clarity. Exercise also helps regulate hormones and reduces stress, both of which play key roles in reducing brain fog.
During menopause, the decline in estrogen can make the body more susceptible to insulin resistance, a condition where the body doesn’t respond well to insulin, leading to higher blood sugar levels. Insulin resistance is not only linked to weight gain and metabolic disorders but also to cognitive issues, including brain fog.
When the body doesn’t effectively use insulin, it can lead to spikes and crashes in blood sugar. These fluctuations can cause cognitive symptoms like confusion, difficulty concentrating, and forgetfulness. Over time, insulin resistance can also impair brain function by reducing the brain’s ability to use glucose for energy.
Managing your blood sugar through diet and lifestyle changes can have a positive impact on brain fog.
Focus on whole foods like grass-fed and pasture raised proteins, plenty of healthy fats, and fiber-rich vegetables. Avoid refined carbohydrates and sugars, which can cause blood sugar spikes.
And it bears repeating here — exercise is one of the best ways to improve insulin sensitivity, regulate blood sugar, and boost brain function.
Eating a diet rich in nutrients like omega-3 fatty acids, antioxidants, and healthy fats supports brain health. Staying hydrated and avoiding excessive sugar and caffeine helps stabilize energy levels, which can improve focus and mental clarity.
After working with thousands of women during menopause, I can say that my signature Keto-Green diet is the most effective tool you’ve got for supporting your brain and keeping insulin resistance at bay. This way of eating combines healthy fats with hormone-supportive green veggies for fiber, and it’s a sustainable, delicious way to eat.
When it comes to your brain, adding in some extra hormones to your day can help. Especially if you’re leaning toward the anxious side of brain symptoms. I personally love bioidentical pregnenolone and progesterone for supporting a feeling of calm and clarity. This is the formula I developed (and it’s a fantastic night cream to boot!).
Maca root is one of the best supplements for menopause brain fog, because it helps balance hormones and supports cognitive function.
Traditionally used to boost energy and hormonal health, maca acts as an adaptogen, supporting the body’s ability to regulate stress. And stress is a big driver of brain fog.
Maca is also loaded with fiber, nutrients, and brain-supportive compounds like glucosinolates. (1)
Animal studies suggest maca could enhance cognition, memory and focus — and exhibits neuroprotective benefits. (2,3,4,5)
Still, more research in animals suggests maca could potentially help the brain and ease mood symptoms by regulating the gut-brain axis, the communication pathway between your gut microbiome and your brain. (6)
Emotional And Psychological Impact Of Brain Fog
Too often, as women, we’re told that our struggles are insignificant. That our concerns about brain fog (and other hormonal struggles) are trivial. But brain fog hampers more than just your ability to remember where you set your phone down. Alongside all of the other changes menopause brings to your body and mind, brain fog can also take an emotional and psychological toll on you.
Did you know that many women consider resigning from their jobs during the menopausal transition? This is not just a simple matter of feeling a bit foggy in the brain. It can be a seriously debilitating, disorienting, and terrifying feeling when you can’t rely on your intellect the way you used to.
Please, allow yourself grace and advocate for your well-being, especially if you recognize any of these common brain fog-induced situations.
1. Frustration and Self-Doubt
Many women experiencing brain fog during menopause report feeling frustrated with themselves. Simple tasks that were once easy, like recalling names or focusing on work, suddenly feel challenging. This can lead to self-doubt and a fear of declining mental abilities. It’s important to remember that these symptoms are usually temporary and linked to hormonal changes, not permanent cognitive decline.
2. Anxiety and Stress
The unpredictability of brain fog—one day feeling sharp and the next day mentally sluggish—can create anxiety. For women in high-pressure jobs or managing family responsibilities, the added stress of not feeling mentally “on point” can exacerbate anxiety levels, which in turn worsens brain fog in a vicious cycle.
3. Impact on Relationships
Brain fog may also affect personal relationships. Forgetting important dates or being distracted during conversations can lead to misunderstandings with your partner, family members, friends, or coworkers. Some women feel embarrassed or even avoid social situations to minimize the risk of showing cognitive lapses.
What’s more, the stress all of this brings to your life can promote cortisol production, which in turn decreases oxytocin production. Oxytocin is the hormone that makes you feel connected to your loved ones — and without it, things only get worse. It’s a negative feedback loop of more stress and increased disconnection.
4. Coping with the Emotional Toll
It’s important to address the emotional impact of brain fog with kindness and patience toward yourself. If you don’t give yourself grace, no one else is going to do it for you.
Try to reframe negative thoughts and avoid self-criticism.
Be open with family, friends, and even coworkers about the challenges you are facing. This can relieve some of the pressure you feel to “perform” mentally, and help others understand what you’re going through. The more we talk about these kinds of experiences, the more they are normalized.
Does Menopause Cause Brain Fog?
We’ve definitely shown that yes, menopause can cause brain fog to rear it’s ugly head. And we’ve also shown that you have the power to fight back.
Remember, when you’re able to:
Exercise regularly
Eat plenty of healthy fats and veggies
Add in some brain-supportive supplements
You can feel clearer, sharper, and way less foggy brained + frustrated.
You’ve got this, Girlfriend.
