Top 5 Supplements to Help Menopausal Brain Fog

this is your brain on supplements

Let me start off by saying, brain fog during menopause is temporary. It does not mean you are starting to have early onset dementia. Your brain has hormone receptors and, like the rest of your body, is having trouble adjusting to the hormone swings during this time

There's an excellent book written on the subject, "The Menopause Brain" by Dr. Lisa Mosconi PhD. Check it out if you want to know all about how a womans brain is affected by menopause.

Now that you know you aren't suffering from dementia... what can you do? Just because it's temporary doesn't mean it isn't terrible. Like other symptoms, this can last for months to years. Here are my favourite five supplements to help women improve brain fog and think clearly again.

Creatine

Creatine, as per this blog post, has a lot of function in the brain. Studies have shown that creatine can benefit cognition and mood, particularly in postmenopausal women. Your brain uses creatine to make energy, and creatine is typically found to be lower in womens brains. In fact, it's noticeably lower in the frontal lobe of the brain which is responsible for mood, cognition, memory, and emotion.

Lion's Mane Mushroom

Lion's Mane contains natural compounds that may encourage your brain to grow new cells and reduce inflammation, both of which are important for keeping your brain healthy. It can help with mental focus, concentration, mood, and memory. Lion's mane is showing great promise for brain health and is being studied for its potential to help those with Alzheimer's dementia.

Resveratrol

Studies suggest that resveratrol might help improve how well your brain works, especially when it comes to remembering words and overall mental sharpness. It may also help reduce anxiety, which can make brain fog feel worse.

The way resveratrol seems to work is by helping more blood flow to your brain. While this doesn't fix the hormonal changes causing your brain fog, it could support your brain's health and help you feel a bit clearer.

Omega 3 Fatty Acids

These essential fats, found primarily in fish, can help support brain health. In particular, these have been seen to improve learning and memory, increase blood flow to the brain, increase executive functions, better recall of object-location associations. Bottom line: improves cognition.

Big caveat though - this is really only going to help those that don't get a lot of this already in their diet. If you don't have fish 2-3 times per week, then this is a pretty great addition to a daily supplement regimen.

Supporting any Nutritional Deficiencies that are present - Vitamin D, Iron

• Vitamin D: This vitamin, which actually functions as a hormone, is important for women's health. Many people need to supplement as food sources often don't provide enough to meet our needs. Low levels can contribute to brain fog and low energy levels.

• Iron: This mineral is often deficient in women's diets. While it's found in a variety of foods, supplements can help meet daily needs and may support sleep and mood, which can indirectly affect cognitive function.

It's important to note that while these supplements may help, they are not a cure-all for menopausal symptoms. Brain fog and cognitive impairments in perimenopause and menopause are normal and may improve over time. Lifestyle factors such as exercise, following a Mediterranean diet, quitting smoking, and reducing alcohol intake can also play a significant role in managing these symptoms. Always consult with a healthcare provider before starting any new supplement regimen, especially during menopause