The 5 Best Supplements for Menopause Brain Fog

If you’re searching for the best supplements for menopause brain fog, you’re likely dealing with trouble concentrating, grasping to find the right words, or just feeling spacier and less sharp than usual. How did we know? At Midi Health, we hear from women all the time who are managing the same concerns. 

Brain fog is a very common but often overlooked symptom of hormonal change. That’s partly because the signs can vary and may seem hard to pin down. After all, it’s natural to get distracted and forgetful from time to time. To make matters worse, brain fog isn’t as obvious as other symptoms like, say, hot flashes. For that reason, it’s easy for mental lapses to be either dismissed or misdiagnosed. 

But make no mistake: Brain fog is real. And certain science-backed supplements can help you feel like you again.

Understanding Menopause Brain Fog

“Brain fog is not a medical diagnosis. It's an amorphous way to describe a condition that has a lot of different symptoms,” explains Kathleen Jordan, MD, Chief Medical Officer at Midi. “There is an increasing amount of science behind it, though, which is really enlightening and I think affirmational to the women who have been experiencing it and haven’t been able to put it in scientific terms.” 

So what, exactly, causes brain fog? Shifting hormone levels, including a decline in estrogen, appear to play a role. 

“This leads to a slowing of overall cellular activity,” says Dr. Jordan. “To be clear, there is not a slowing of IQ—women don’t get dumber! But you may notice that you struggle to find a word once in a while or experience more confusion and mental fatigue.”

Research shows that menopause actually impacts brain structure and connectivity. One study in Scientific Reports looked at brain scans of women in midlife and found that they had a higher density of estrogen receptors in cells in certain areas of their brain, compared with women who were premenopausal. A greater number of estrogen receptors was associated not just with how far women were into menopause, but also with the severity of symptoms, including cognitive issues like brain fog and changes in mood. Estrogen is so important to the brain that, as levels in your bloodstream drop, the brain ups estrogen receptors to maximize its ability to utilize the small amount of remaining estrogen. 

The key to coping with brain fog is to get to the root cause of your symptoms and address them with targeted medication, supplements, and lifestyle changes. 

“Because brain fog is such a multidimensional issue, and everyone experiences it slightly differently, it’s important to consult with a healthcare professional and come up with a personalized plan that’s inclusive of supplements, since certain nutrient deficiencies can contribute to brain fog,” Dr. Jordan says. 

Here are some that Dr. Jordan recommends:

5 Key Vitamins and Nutrients for Menopause Brain Fog

Omega-3 Fatty Acids

Omega-3s—like the kind found in fatty fish, such as salmon, cod and lake trout, as well as in fish oil supplements—are known for their anti-inflammatory powers. Inflammation in the body contributes to a host of chronic conditions, including cognitive decline. 

“Omega-3 supplementation will decrease these inflammatory markers and is linked to improved mood, reduced depression symptoms, and overall brain health and cognitive longevity,” says Dr. Jordan.

Research in the journal Neurology, for example, looked at the brain and cognitive function of 2,183 healthy men and women. Cognitive testing revealed that having some omega-3s in their red blood cells was associated with better brain aging and cognition, compared with participants who had lower levels of omega-3s. And MRI scans of their brains linked higher omega-3 levels to larger volume of the hippocampus—the area of the brain that plays a key role in memory and learning. Additionally, omega-3s were found to improve abstract reasoning. 

Result: You may feel sharper and mentally quicker if you get enough omega-3s.

How much you need each day: Women in midlife need about 1.1 grams (g), which you can get that in a 3-ounce piece of salmon or 2 teaspoons of chia seeds

Vitamin D

Studies show that this fat-soluble hormone (yes, it’s a hormone) plays a vital role in brain health. Vitamin D crosses the blood-brain barrier and research has shown that Vitamin D deficiency has been linked to various conditions that may impact mental clarity and mood. 

Here’s the problem, though: Many of us are deficient in vitamin D—and those with darker skin tones had even higher rates. 

Your doctor can do a simple blood test to check your levels. A deficiency is usually defined as having blood levels below 20 nanograms per milliliter. 

How much you need each day: Adults should get around 1,500 to 2,000 IU of vitamin D 

Magnesium

Magnesium is what’s considered a “shortfall nutrient,” meaning that a large part of Americans don’t get enough. Studies have found that too-low levels of magnesium may be linked to an increased risk of diseases like diabetes, high blood pressure, and heart disease—all of which are linked to a decline in cognitive function.

Other research has found that getting enough magnesium along with adequate vitamin D may have an even greater effect when it comes to boosting cognitive function in older adults. That said, there are many types of magnesium, so it’s important to talk with a healthcare professional, like a Midi clinician, about the best type for your needs.

How much you need each day: Adults should get 350 milligrams (mg) of magnesium daily

Creatine

“We typically think about creatine as a muscle builder supplement that men use to bulk up,” says Dr. Jordan. “But there’s mounting evidence that creatine supports women’s brain, metabolism, mood, and energy—and can help with brain fog.” Supplementation may come in handy because women tend to naturally have lower amounts of creatine than men.

In fact, research shows that women’s levels of creatine are 70% to 80% lower than levels in men—but women in midlife who supplemented with creatine saw a positive impact on mood and cognition, “possibly by restoring brain energy levels and homeostasis.” And that translates to an improvement in sharpness and memory as you age. 

Creatine is also associated with improved bone density, strength, exercise performance, and overall energy levels. So if you're experiencing mental fatigue tied to brain fog—or overall exhaustion—speak with a healthcare professional, like a Midi clinician, about your options.

How much you need each day: Women generally take around 3 to 5 g daily.

B Vitamins

There are eight different types of B vitamins—including B6, B9, and B12—that all play important roles in the body, from maintaining cell health and proper nerve function to regulating energy levels and brain function. Being deficient in this group of vitamins has been tied to brain fog and other mental issues. 

A study by researchers at UCSF found that older, healthy people with lower levels of B12 had signs of damage to their brain’s white matter associated with cognitive decline and slower mental processing speeds.

How much you need each day: Some supplements offer the daily amount of all eight B vitamins (called B complex). But here’s the breakdown of how much of each you need:

• B1 (thiamine): 1.1 mg
• B2 (riboflavin): 1.1 mg
• B3: 14 mg NE
• B5 (pantothenic acid): 5 mg 
• B6: 1.3 mg
• B7 (biotin): 30 mcg
• B9 (folate): 400 mcg DFE
• B12: 2.4 mcg

Next Steps for Getting Support

If you’re experiencing brain fog, keep a log of how you’re feeling, so you can pinpoint not just your specific symptoms, but what may be causing them (lack of sleep, not enough water, too much stress). It’s also a good idea to ask your clinician for blood tests to check your vitamin and nutrient levels to see whether supplementing could help.

And remember to advocate for yourself: Since brain fog isn’t a medical diagnosis and can have symptoms that may seem like another medical issue, it’s important to seek a second or third opinion if you’re not getting the relief you need.

Herbal Supplements for Menopause Brain Fog

As with many herbal supplements, more research is needed to confirm the effectiveness of supplements for menopause brain fog, since they haven’t been studied as rigorously as prescription medications. 

That said, these doctor-recommended options have a solid safety record, making them a worthwhile option to explore with your healthcare professional or Midi clinician:

• Ashwagandha: This plant contains chemicals that are believed to improve brain health, reduce stress, boost immune function, and lower blood pressure. A 2021 double-blind, randomized, placebo-controlled clinical study (a marker of a vigorous trial) concluded that taking 300 mg of ashwagandha supplements for 90 days improved memory and focus, sleep quality, stress levels, and overall feelings of well-being—and was “safe and well tolerated.” 
• Ginkgo biloba: There’s some evidence that taking ginkgo biloba supplements (made from the dried leaves of the ginkgo biloba tree) may ease symptoms related to midlife cognitive issues like brain fog. A dose of 120 to 600 mg daily improved blood flow to the brain and working memory, along with other cognitive processes.
• L-theanine: L-theanine is an amino acid that’s found in green tea and available as an herbal supplement. Some studies suggest that it may relieve stress and improve alertness, memory, reaction time, and sleep by increasing alpha waves in the brain, which are linked to relaxation and better attention.

Lifestyle Factors That Complement Supplements

In addition to supplements, you can make a few lifestyle tweaks that are proven to support brain health and may help reduce brain fog.

Make Healthy Diet Changes

Numerous studies have shown that a Mediterranean-style diet, which is rich in antioxidants, can be one of the most beneficial eating plans on the planet. 

It’s focused on eating plenty of vegetables, fruits, whole grains, nuts, legumes, and healthy fats like olive oil, as well as small amounts of lean fish and protein. (Note: This type of diet tends to be high in omega-3s, among other pluses.) And it’s known to reduce inflammation in the body and lower the risk of a number of chronic diseases, including heart disease, diabetes, obesity, and cancer. 

Eating a Mediterranean diet has been strongly linked to better brain health, as well. Research suggests that adhering to this type of plan helps preserve white matter—a key part of the brain that allows different regions to communicate with each other. This, in turn, affects memory and learning. 

White matter naturally declines with age, so this protective effect is notable. This particular study involved more than 2,700 older adults, 56% of whom were women. The researchers believe that a Mediterranean diet reduces inflammation and oxidative stress, thanks to its high levels of antioxidants and healthy fats that cross the blood-brain barrier and impact neural membranes. 

The opposite is also true: A diet high in saturated fat and processed foods or lacking in antioxidant-rich fruits and vegetables may boost inflammation and up the odds of white matter damage and neurodegenerative disease.

Engage in Regular Exercise

Being physically active is well-known to boost blood flow to the brain and help reduce brain fog. There’s also evidence that exercise lowers inflammation, stimulates human growth hormone levels, and promotes the growth of new blood vessels in the brain. This improves memory, learning, and overall brain health.

Dr. Jordan notes that being active can also increase levels of serotonin, which may help improve mood and reduce feelings of stress, anxiety, and depression that can happen in midlife.

Each week, aim for 150 minutes of moderate-intensity or 75 minutes of intense activity.

Prioritize Sleep

“Sleep becomes really important in midlife, and I think it's a core way to address brain fog,” says Dr. Jordan. “That’s because getting a good night’s rest becomes challenging due to hormonal changes, which in turn, can mean you don’t have the energy to exercise, creating a downward spiral that impacts your mood, ability to focus, and memory.” 

The average adult needs around 7 hours of sleep nightly. And it has to be quality, restful sleep. So practice good sleep hygiene by making your bedroom cool, dark, and quiet; stop screen time at least an hour before bedtime (the blue light from devices can delay and disrupt sleep); and avoid caffeine and alcohol several hours before turning in. If sleep remains not restorative, be sure to speak with your healthcare professional to get evaluated for sleep disorders like insomnia and sleep apnea, which can contribute to brain fog if left untreated. 

Choosing the Right Brain Fog Supplement

“Conventional medicine has not embraced the growing evidence around supplements, but some of them—like vitamin D and omega-3s—are studied more than prescription drugs on the market,” says Dr. Jordan. “The same goes for lifestyle interventions. So you should feel comfortable considering them.” 

That said, supplements aren’t regulated by the FDA, so it’s important to make sure to choose ones that are third-party certified by an organization such as NSF International or U.S. Pharmacopeia (USP). This means that an independent source has tested the supplement and confirmed that it contains the ingredients and amounts that it claims to have. 

HRT for Menopause Brain Fog

Supplements aren’t your only option for addressing menopausal brain fog. Medication such as hormone replacement therapy (HRT) is always an option and can be used in conjunction with many of these supplements, lifestyle habits, and herbal remedies. 

“The most important thing you can do is talk to a specialist who can really suss out what can help your particular symptoms of brain fog. Is it a lack of mental energy? Having trouble concentrating? Feeling forgetful? Stress causing cognitive issues?” says Dr. Jordan. Then, they can work with you to devise an effective Care Plan.

HRT can help relieve brain fog by addressing the root cause: declining estrogen levels during perimenopause and menopause. Estrogen plays a key role in supporting brain function, including memory, focus, and mental clarity. By supplementing hormone levels, HRT may improve cognitive symptoms and help you feel sharper, more focused, and like yourself again.

Key Takeaways

• Brain fog is an often overlooked but very real symptom of perimenopause and menopause.
• Certain vitamin and nutrient deficiencies can contribute to issues such as difficulty concentrating, forgetfulness, mental fatigue, and just feeling less sharp. Supplementing with omega-3s, vitamin D, magnesium, creatine, and B vitamins may help.
• It’s important to talk with your healthcare professional to pinpoint your symptoms and choose a treatment method that addresses your unique needs.
• Lifestyle factors, such as getting enough sleep, staying hydrated, and exercising regularly, have also been demonstrated to help relieve the symptoms of brain fog and improve mental clarity. 
• Undiagnosed medical conditions can contribute to brain fog. It is important to speak to a healthcare professional to rule out a treatable issue impacting your symptoms. 

Frequently Asked Questions (FAQs)

What vitamins help menopause brain fog?

If you have a deficiency in vitamins such as vitamin D and B vitamins, then supplementing could help with brain fog. 

How do I get rid of menopause brain fog?

There are many ways to address menopause brain fog, depending on your symptoms. Supplementing with certain vitamins, minerals, and other nutrients, as well as herbal remedies, may help. Lifestyle habits like getting regular exercise, getting adequate sleep, managing stress,  eating a healthy Mediterranean-style diet, and making sure to stay well hydrated have also been shown to reduce brain fog. Hormone replacement therapy (HRT) can also help you feel sharper again.

What medication is used for brain fog in menopause?

HRT has been shown to reduce brain fog, along with other symptoms of menopause that result from declining estrogen levels, says Dr. Kathleen Jordan, MD, Midi’s Chief Medical Officer.