So… What’s Actually Causing the Brain Fog?

Blame it on the hormones (seriously). As estrogen, specifically estradiol, declines during menopause, it can affect parts of the brain like the hippocampus, which is tied to memory and learning.² ³

And it's not just memory lapses. These hormonal shifts can impact neurotransmitters like serotonin and acetylcholine, which help regulate mood and focus.⁴

So if you feel mentally foggy, less sharp, and more scatterbrained than usual, it’s not in your head. (Well, it is. But not like that.)

Will My Brain Fog Go Away?

Great question. For some women, the fog lifts as hormones settle post-menopause. For others, it lingers and requires some intervention.⁵


But here’s the deal: you don’t have to just wait it out. There are smart (and natural) ways to support your brain and feel more like yourself again.

Menopause Brain Fog Symptoms to Watch For

  • Difficulty concentrating
  • Forgetfulness or word-finding issues
  • Slower information processing
  • Trouble multitasking or making decisions
  • Feeling mentally sluggish even with enough sleep⁶

If these symptoms are impacting your work, relationships, or confidence, you’re not alone, and there are tools to help.

Clear Your Mind: Holistic Ways to Help Support Brain Health

1. Eat Like Your Brain Depends on It (Because It Does)

What you eat can either fuel or fog your brain.

Try adding:

  • Omega-3-rich foods (wild salmon, flax, walnuts) to reduce neuroinflammation⁷

  • Leafy greens (spinach, kale) for B vitamins and folate⁸

  • Antioxidant-rich berries to protect brain cells from oxidative stress⁹

  • Fermented foods (yogurt, kimchi) to support the gut-brain axis¹⁰

2. Supplements That May Help Support Mental Clarity

Many standard memory supplements are ineffective or underdosed. Look for clean, bioavailable options with proven benefits:

  • Omega-3s (DHA & EPA): Shown to improve cognitive performance in aging women¹¹

  • Magnesium: Supports neurotransmitter function and relaxation¹²

  • B Vitamins (B6, B9, B12): Critical for mental clarity, energy, and mood¹³

  • Ginkgo Biloba: May enhance blood flow to the brain and improve memory¹⁴

  • Phosphatidylserine: A phospholipid shown to support cognitive function and reduce stress hormones¹⁵

Glow’s Pick: GLOMEGA is a physician-formulated omega-3 supplement made from ultra-pure SuperbaBoost® krill oil. Each softgel is packed with brain-loving DHA, EPA, choline, and astaxanthin to support mental clarity, reduce inflammation, and promote hormonal balance.

GLOMEGA’s omega-3s are bound to phospholipids, which boost absorption by up to 68% compared to traditional fish oils. That means your brain (and body) actually gets the benefits. Many women in our community love it for clearer thinking, smoother skin, and fewer hot flashes. Yes, really.

3. Healthy Lifestyle Habits

  • Exercise: Regular movement boosts BDNF (brain-derived neurotrophic factor), which supports memory and focus¹⁶. Read our joint pain symptom page if you're struggling with your joints.

  • Brain Games: Challenge your brain with puzzles, learning a new language, or strategy games

  • Hydration: Dehydration can worsen concentration, aim for 8+ glasses daily¹⁷

  • Sleep: Poor sleep during menopause is common and contributes to brain fog. Melatonin, magnesium, and healthy bedtime routines can help¹⁸

4. What About Hormone Replacement Therapy (HRT)

Some women find that bioidentical hormone replacement therapy (HRT) helps reduce cognitive symptoms. Starting early in menopause may offer the most benefits.¹⁹ Bioidentical HRT can help reduce inflammation, stabilize neurotransmitters, and improve mental clarity.

However, HRT isn’t for everyone. Work with a qualified practitioner to assess your hormone levels and determine if HRT is right for you.

5. Avoiding Environmental Toxins

Endocrine-disrupting chemicals (EDCs) found in plastics, personal care products, and pesticides can interfere with your body’s hormone balance.²⁰ Swap your plastic containers. Use clean beauty. Little changes make a big difference.

6. Personalized Support

One-size-fits-all doesn’t work in menopause, and that’s where the Clean Hormones line comes in. This curated collection of hormone-supportive hormone drops and creams designed to work in sync with your body to promote balance, clarity, and vitality.

Already using a Clean Hormones product? You can take your transformation even further with Clean Hormones Coaching, a premium add-on that gives you access to personalized guidance from Glow’s expert practitioners. This add-on gives you direct access to our experienced hormone specialists and a private, expert-led support group.

Learn more about Clean Hormones and how to get started here.

GLOW Natural Wellness GLOMEGA

GLOW Natural Wellness Pick For Brain Fog

GLOMEGA

$59.97
$59.97 $59.97
Sale Sold out
View full details

A Quick Note on Supplements

If you're taking HRT, prescription medications, or birth control, consult a provider before starting new supplements. Glow’s medical team can help you build a safe, targeted protocol based on your health profile.

Ready to Feel Clear, Calm, and You Again?

Brain fog doesn’t have to be your new normal. With the right blend of nourishing supplements, targeted hormone support, and daily feel-good habits, your clarity, focus, and spark can absolutely make a comeback.

Enter: the Clean Hormones line, a curated collection of hormone-supportive formulas designed to help you feel balanced, vibrant, and in control again.

Whether you’re just starting your hormone journey or already using a Clean Hormones product, explore the full collection and discover your personalized path to clarity.

Your brain’s been waiting for this.
 Explore Clean Hormones →

Shop

FAQs on Brain Fog

How long does brain fog last in menopause?

Brain fog can begin in perimenopause and persist into postmenopause. For most women, symptoms last from several months to a few years, but severity and duration vary depending on hormonal changes, sleep quality, and stress levels.¹ Consistent support like hormone therapy and lifestyle changes can shorten this window and improve cognitive clarity.

What vitamins are good for menopause brain fog?

Key nutrients include omega-3 fatty acids (DHA/EPA), which support brain cell function; B vitamins (especially B6, B12, and folate) for neurotransmitter health; magnesium for stress and memory support; and phosphatidylserine for focus and recall.² These vitamins work synergistically to protect brain function during hormonal transitions.

How do you get rid of menopausal brain fog?

To effectively clear brain fog, address the root cause: declining hormones. Combine targeted bioidentical hormone replacement therapy with a nutrient-rich diet, consistent physical activity, hydration, and sleep hygiene.³ Brain games and cognitive training also help rebuild memory and multitasking skills.

Click here to learn more about your options with the Healthy Hormone Club.

Learn More

Sources

¹ Greendale, G. A., Karlamangla, A. S., & Maki, P. M. (2020). The Menopause Transition and Cognition. JAMA, 323(15). https://doi.org/10.1001/jama.2020.1757

² Sherwin, B. B., & Henry, J. F. (2008). Brain aging modulated by hormones: Evidence from studies of the menopause. Frontiers in Neuroendocrinology, 29(1).https://doi.org/10.1016/j.yfrne.2007.08.002

³ Sochocka, M., Karska, J., Pszczołowska, M., et al. (2023). Cognitive decline in early and premature menopause. International Journal of Molecular Sciences, 24(7), 6566. https://doi.org/10.3390/ijms24076566

⁴ Sherwin, B. B. (2012). Estrogen and cognitive functioning in women. Endocrine Reviews, 33(6). https://doi.org/10.1210/er.2012-1033

⁵ Maki, P. M., & Jaff, N. G. (2024). Menopause and brain fog: how to counsel and treat midlife women. Menopause.https://doi.org/10.1097/GME.0000000000002382

⁶ NIH. (2020). Sleep and Cognition. National Institute on Aging. https://www.nia.nih.gov/news/sleep-and-cognition

⁷ Yurko-Mauro, K., et al. (2015). Beneficial effects of docosahexaenoic acid on cognition in age-related cognitive decline. Nutrients.https://doi.org/10.3390/nu7064911 

⁸ Morris, M. C., et al. (2015). Dietary leafy greens and cognitive decline. Neurology, 85(16), 1401–1410. https://doi.org/10.1212/WNL.0000000000002035 

⁹ Krikorian, R., et al. (2012). Blueberry supplementation improves memory in older adults. Journal of Agricultural and Food Chemistry, 60(23), 5818–5825. https://doi.org/10.1021/jf2036033 

¹⁰ Cryan, J. F., et al. (2019). The microbiota-gut-brain axis. Nature Reviews Neuroscience, 20(5), 305–312. https://doi.org/10.1038/s41583-019-0157-z 

¹¹ Sinn, N., & Howe, P. R. (2008). Mental health benefits of omega-3 fatty acids. British Journal of Nutrition, 99(3), 623–631. https://doi.org/10.1017/S0007114508006953

¹² Boyle, N. B., et al. (2017). The effects of magnesium supplementation on stress. Nutritional Neuroscience, 20(6),https://doi.org/10.1080/1028415X.2016.1144845

¹³ Kennedy, D. O. (2016). B Vitamins and the Brain. Nutrients, 8(2), 68. https://doi.org/10.3390/nu8020068

¹⁴ Tan, M. S., et al. (2015). Efficacy of Ginkgo biloba in cognitive impairment. CNS Drugs, 29(3), 203–216. https://doi.org/10.1007/s40263-015-0233-3

¹⁵ Crook, T. H., et al. (1991). Effects of phosphatidylserine on memory. Aging (Milano), 3(2), 123–132. https://doi.org/10.1007/BF03324005

¹⁶ Erickson, K. I., et al. (2011). Exercise training increases hippocampal volume. PNAS, 108(7), 3017–3022. https://doi.org/10.1073/pnas.1015950108

¹⁷ Popkin, B. M., et al. (2010). Water, hydration and health. Nutrition Reviews, 68(8), 439–458. https://doi.org/10.1111/j.1753-4887.2010.00304.x

¹⁸ NIH. (2020). Menopause and Sleep. National Institute on Aging. https://www.nia.nih.gov/health/menopause-and-sleep

¹⁹ Epperson, C. N., et al. (2013). Menopause and cognitive aging. The Journal of Neuroscience, 33(46), 17597–17600. https://doi.org/10.1523/JNEUROSCI.3258-13.2013

²⁰ Gore, A. C., et al. (2015). EDC-2: The Endocrine Society’s Second Scientific Statement on endocrine-disrupting chemicals. Endocrine Reviews, 36(6), E1–E150. https://doi.org/10.1210/er.2015-1010 

TAKE THE QUIZ