{"id":36690,"date":"2025-12-08T15:56:53","date_gmt":"2025-12-08T20:56:53","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=36690"},"modified":"2025-12-09T11:28:49","modified_gmt":"2025-12-09T16:28:49","slug":"menopause-brain-health","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/menopause-brain-health\/","title":{"rendered":"This Is Your Brain On Menopause"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">If you\u2019re a menopausal woman who has ever stood in your kitchen wondering why you opened the fridge, forgotten a familiar name in the middle of a meeting, or struggled to focus on a task you\u2019ve done a hundred times before, you\u2019re in good company.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Those moments of brain fog are far from unusual during the menopause transition. In fact, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8394691\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">research<\/span><\/a><span style=\"font-weight: 400;\"> suggests that roughly half (44 to 62 percent) of people in menopause report brain fog. Meanwhile, <\/span><span style=\"font-weight: 400;\">experts say<\/span><span style=\"font-weight: 400;\"> that as many as <a href=\"https:\/\/news.weill.cornell.edu\/news\/2020\/06\/new-study-indicates-women-develop-brain-changes-associated-with-alzheimer%E2%80%99s-disease\" target=\"_blank\" rel=\"noopener\">80 percent<\/a> experience broader neurological symptoms like trouble concentrating, difficulty recalling information, or short-term memory lapses.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These experiences can have emotional, mental, relational, and professional impacts on the people experiencing them, says gynecologist Alyssa Dweck, M.D., O.B.G.Y.N., author of <\/span><i><span style=\"font-weight: 400;\">The Complete A to Z for Your V<\/span><\/i><span style=\"font-weight: 400;\"> and Chief Medical Officer with <\/span><span style=\"font-weight: 400;\">Bonafide Health<\/span><span style=\"font-weight: 400;\">. For instance, \u201cmany women are reaching the pinnacles of their careers as these symptoms hit,\u201d she says. Whether work is a factor or not, though, \u201cthese symptoms can be incredibly destabilizing,\u201d Dweck adds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Thankfully, there\u2019s plenty you can do to support brain health during this stage of life. Ahead, a closer look at what\u2019s really causing those mid-sentence blanks and how to preserve your mental sharpness as your body transitions into a new life phase.\u00a0<\/span><\/p>\n<ul>\n<li><em style=\"font-family: 'Josefin Sans', Arial, sans-serif; font-size: 0.875rem; font-weight: bold; text-transform: uppercase;\"><strong>ABOUT OUR EXPERTS:<\/strong><\/em><em><em><em><span style=\"font-weight: 400;\"> Alyssa Dweck, M.D., O.B.G.Y.N., is a gynecologist, author of <a href=\"http:\/\/www.amazon.com\/gp\/product\/1592337678\" target=\"_blank\" rel=\"noopener\"><i>The Complete A to Z for Your V<\/i><\/a>, and Chief Medical Officer with <a href=\"https:\/\/hellobonafide.com\" target=\"_blank\" rel=\"noopener\">Bonafide Health<\/a>. Janette Gray, M.D., is an internal medicine specialist and author of <a href=\"https:\/\/www.amazon.com\/Truth-about-Sex-Hormones-Balancing\/dp\/1641469412\/\" target=\"_blank\" rel=\"noopener\"><i>The Truth About Sex Hormones<\/i><\/a><i>.<\/i><\/span><\/em><\/em><\/em><\/li>\n<\/ul>\n<h2><strong>Menopause Basics<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Before exploring what happens to your brain during menopause, it\u2019s helpful to understand what <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/guide-to-menopause\/\" target=\"_blank\" rel=\"noopener\">menopause<\/a> actually <\/span><i><span style=\"font-weight: 400;\">is.<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Formally, menopause refers to a single day that marks the 12-month anniversary of your last period (assuming there is no other identifiable reason for its absence), says Dweck. It signifies the end of ovulation\u2014meaning the ovaries no longer release eggs and pregnancy is no longer possible\u2014as well as a decline in production of estrogen, progesterone, and testosterone, she explains.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/diet-adjustments-to-make-after-menopause\/\" target=\"_blank\" rel=\"noopener\">7 Diet Adjustments To Make After Menopause<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">The transitional years leading up to menopause are known as <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/perimenopause\/\" target=\"_blank\" rel=\"noopener\">perimenopause<\/a>, while the cluster of years before and after that single day is referred to as the menopause transition. Throughout this stage, hormone levels don\u2019t follow a steady or predictable pattern. Rather, \u201chormone levels are volatile, which is why symptoms start to occur,\u201d says Dweck.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You see, the hormone rollercoaster doesn\u2019t just affect your period<\/span>\u2014<span style=\"font-weight: 400;\">it also causes many other menopause symptoms, including the cognitive ones.\u00a0<\/span><\/p>\n<h2><strong>Your Brain On Menopause\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">The hormones most affected by menopause\u2014estrogen, progesterone, and testosterone\u2014may be best known for regulating your menstrual cycle and reproductive health. However, these multitasking messengers influence nearly every system in the body, including your brain, says internal medicine specialist Janette Gray, M.D., author of <\/span><a href=\"https:\/\/www.amazon.com\/Truth-about-Sex-Hormones-Balancing\/dp\/1641469412\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">The Truth About Sex Hormones<\/span><\/i><\/a><i><span style=\"font-weight: 400;\">. <\/span><\/i><span style=\"font-weight: 400;\">\u201cThe decline of these three primary hormones can result in up to 300 different signs and symptoms that can vary from such things as insomnia, mood changes, fatigue, weight gain, loss of libido, and more,\u201d she says.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Estrogen, as it turns out, supports communication between neurons, as well as helps regulate the brain\u2019s use of glucose (its cells\u2019 primary fuel source), says Gray. When estrogen levels drop, those signalling pathways become less efficient, which can lead to forgetfulness and slower thinking.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Estrogen also helps regulate neurotransmitters like <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/how-to-support-serotonin\/\" target=\"_blank\" rel=\"noopener\">serotonin<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-ways-to-boost-dopamine\/\" target=\"_blank\" rel=\"noopener\">dopamine<\/a>, both of which have been shown to influence cognition, she explains. So, when estrogen levels decline, feelings of forgetfulness and brain fog can pop up more often.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-ways-to-boost-dopamine\/\" target=\"_blank\" rel=\"noopener\">5 Healthy Ways To Trigger A Dopamine Rush<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Progesterone, which is known for its calming impact, also decreases during menopause. \u201cProgesterone stimulates the brain through a GABA-like compound that promotes calm,\u201d Gray explains. The downward fall of this natural relaxant can cause newfound anxiety, racing thoughts, and restlessness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Further, while testosterone tends to decline gradually throughout a woman\u2019s life, the change in the testosterone-to-estrogen ratio that occurs around menopause can significantly impact her inner experience, according to Dweck. Since testosterone is tied to motivation, energy, and sexual drive, even a subtle shift in this ratio can affect overall mental clarity and vitality, she says.\u00a0<\/span><\/p>\n<h2><strong>The Sleep-Cognition Connection\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Hormone shifts are the primary cause of brain-fog-like symptoms during the menopause transition, but the <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/menopause-sleep-tips\/\" target=\"_blank\" rel=\"noopener\">disrupted sleep associated with menopause<\/a> is also a major culprit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cSleep disturbance is a very common symptom of menopause and occurs for many reasons,\u201d says Gray. One of the most notable? Estrogen helps regulate body temperature, so when levels become erratic, temperature regulation falters, leading to hot flashes and night sweats.\u00a0\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unsurprisingly, these symptoms can be a serious barrier to quality sleep. \u201cA woman can literally wake up in a pool of sweat, and then go from burning up to having chills,\u201d Gray explains. That cycle of waking, cooling off, needing to change clothes or sheets, and then trying to fall back asleep can repeat multiple times per night.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The cumulative impact of these sleep disruptions is reduced overall sleep time and worsened sleep quality. <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28922102\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Data<\/span><\/a><span style=\"font-weight: 400;\"> suggests that 56 percent of women in the menopause transition get less than seven hours of sleep, compared to just 32 percent of those pre-menopause. What\u2019s more, <\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/13697137.2022.2158727\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">research<\/span><\/a><span style=\"font-weight: 400;\"> has linked menopause to less rapid-eye-movement (REM) sleep and less slow-wave (deep) sleep, the stages most critical for memory consolidation and brain repair.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The lack of sufficient sleep\u2014and, in particular, <\/span><i><span style=\"font-weight: 400;\">deep<\/span><\/i><span style=\"font-weight: 400;\"> sleep\u2014has many downward effects on the brain. \u201cDisrupted sleep leads to irritability, daytime grogginess, and mental fog,\u201d says Dweck. In fact, a January 2025 study in the <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11824937\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Journal of Mid-Life Health<\/span><\/i><\/a><span style=\"font-weight: 400;\"> found that menopausal people who reported non-restorative sleep were more likely to perform worse on cognitive tests over time.<\/span><\/p>\n<h2><strong>How To Support Your Brain<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">The cumulative impact of the shifting hormonal landscape of menopause is a cascade of brain-related symptoms. However, these changes <\/span><i><span style=\"font-weight: 400;\">do not <\/span><\/i><span style=\"font-weight: 400;\">persist indefinitely. Emerging <\/span><a href=\"https:\/\/www.nature.com\/articles\/s41598-021-90084-y\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">research<\/span><\/a><span style=\"font-weight: 400;\"> suggests that post-menopause, the brain rebounds. And, anecdotally, many people report that their mental clarity and focus return to baseline\u2014or even improve\u2014once hormone levels stabilize.\u00a0<\/span><\/p>\n<h3><b>Menopausal Hormone Therapy<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">How to deal in the meantime? One potential route is hormone therapy, also known as menopausal hormone therapy (MHT). This treatment, which involves administration of estrogen alone (in women without a uterus) or, more commonly, estrogen and progesterone, helps to supplement declining hormone levels, explains Gray. This can stabilize some of the hormonal and chemical fluctuations that affect the brain directly or indirectly (via sleep), she says.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it\u2019s important to note that hormone therapy is <\/span><i><span style=\"font-weight: 400;\">not<\/span><\/i><span style=\"font-weight: 400;\"> for everyone. \u201cHormone therapy during menopause is not currently indicated primarily for brain health,\u201d says Dweck. Currently, <\/span><a href=\"https:\/\/menopause.org\/patient-education\/menopause-topics\/mental-health#:~:text=For%20women%20who%20undergo%20natural,help%20protect%20against%20dementia%2C%20including\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">The Menopause Society<\/span><\/a> <a href=\"https:\/\/menopause.org\/wp-content\/uploads\/press-release\/ht-position-statement-release.pdf\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">reports<\/span><\/a><span style=\"font-weight: 400;\"> that MRT is <\/span><i><span style=\"font-weight: 400;\">only <\/span><\/i><span style=\"font-weight: 400;\">helpful for sleep-induced cognitive symptoms in individuals who experience night sweats, but not in the absence of these symptoms.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With that, The Menopause Society <\/span><span style=\"font-weight: 400;\">says<\/span><span style=\"font-weight: 400;\"> it\u2019s <a href=\"https:\/\/menopause.org\/wp-content\/uploads\/press-release\/ht-position-statement-release.pdf\" target=\"_blank\" rel=\"noopener\">essential to work with a menopause practitioner<\/a> (<\/span><a href=\"https:\/\/portal.menopause.org\/NAMS\/NAMS\/Directory\/Menopause-Practitioner.aspx\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">directory here<\/span><\/a><span style=\"font-weight: 400;\">) or a provider who regularly treats people in this life stage who can help weigh the potential benefits, risks, and timing of treatment to determine whether it\u2019s the right fit for you.<\/span><\/p>\n<h3><strong>Natural Remedies For Menopause Brain\u00a0<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Of course, hormone replacement therapy is far from your only option here. On the contrary, the best way to start easing menopause brain is with your daily lifestyle. \u201cWith certainty, lifestyle choices like optimizing diet, exercise, sleep, stress management, and social engagement all directly impact the menopause experience,\u201d Dweck says.<\/span><\/p>\n<h4><strong>1. Move Your Body<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">On the exercise front, the CDC recommends at least 150 minutes of moderate-intensity aerobic activity (such as running, biking, or swimming) and two to three strength-training sessions per week. This blend of movement not only supports a healthy weight at a time when <\/span><a href=\"https:\/\/thebms.org.uk\/wp-content\/uploads\/2023\/06\/19-BMS-TfC-Menopause-Nutrition-and-Weight-Gain-JUNE2023-A.pdf\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">50 percent<\/span><\/a><span style=\"font-weight: 400;\"> of people notice weight gain, but also \u201cboosts mood due to release of endorphins, feel-good chemicals in the brain,\u201d says Dweck. \u201cRegular exercise also lowers the risk of cardiovascular disease, diabetes, and depression, and enhances immunity, all of which influence the menopause experience,\u201d she adds.<\/span><\/p>\n<h4><strong>2. Get Serious About Sleep Hygiene\u00a0<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">To scrape together more sleep, dial in your sleep hygiene. \u201cThe benefit of making your bedroom a quiet, dark, and cool environment cannot be overlooked,\u201d Gray says. Keeping a consistent bedtime, limiting screen exposure before bed, and avoiding caffeine in the afternoon can also help promote deeper, more restorative sleep, she says. Meanwhile, tools that help regulate body temperature, such as cooling sheets, a bedside fan, an open window, or a chilled gel pillow insert, can all help decrease the intensity of night sweats.\u00a0<\/span><\/p>\n<h4><strong>3. Enlist Supplement Support<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">Several supplements and herbs can also benefit brain health, either directly or by supporting sleep. For example, research suggests <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/performance-supplements\/creatine\" target=\"_blank\" rel=\"noopener\">creatine supplementation<\/a> can improve brain function,\u201d says Dweck. Both a March 2025 study in the <\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/15502783.2025.2502094#abstract\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Journal of the International Society of Sports Nutrition<\/span><\/i><\/a><span style=\"font-weight: 400;\"> and an earlier study in <\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/13\/3\/877\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Nutrients<\/span><\/i><\/a><span style=\"font-weight: 400;\"> found that three to five grams of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/performance-supplements\/creatine\" target=\"_blank\" rel=\"noopener\">creatine monohydrate<\/a> per day can support cognition in women across the lifespan, including those in the menopause transition.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Meanwhile, \u201c<a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/magnesium\" target=\"_blank\" rel=\"noopener\">magnesium<\/a> can help directly with sleep,\u201d Gray adds. This mineral promotes relaxation by supporting the <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2590142724000193\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">production of chemicals that calm the nervous system<\/span><\/a><span style=\"font-weight: 400;\">. Consider taking <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11557730\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">200 to 400 milligrams<\/span><\/a><span style=\"font-weight: 400;\"> of <a href=\"https:\/\/www.vitaminshoppe.com\/p\/magnesium-glycinate-400mg-270-tablet-s\/vs-4615\" target=\"_blank\" rel=\"noopener\">magnesium glycinate<\/a> or <a href=\"https:\/\/www.vitaminshoppe.com\/p\/magnesium-citrate-200-mg-300-tablets\/vs-1977\" target=\"_blank\" rel=\"noopener\">magnesium citrate<\/a> in the evening.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some botanicals can even reduce night sweats! \u201c<a href=\"https:\/\/www.vitaminshoppe.com\/p\/black-cohosh-root-n-a-90-vegetarian-capsules\/vs-4397\" target=\"_blank\" rel=\"noopener\">Black cohosh<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/p\/solaray-phytoestrogen-240-capsules\/so-1864\" target=\"_blank\" rel=\"noopener\">dong quai<\/a>, and <a href=\"https:\/\/www.vitaminshoppe.com\/p\/dgl-deglycyrhizinated-licoric-100-chewable-tablets\/vs-2510\" target=\"_blank\" rel=\"noopener\">licorice root<\/a> are herbs that can support better rest by reducing vasomotor symptoms,\u201d Gray says. (\u201cVasomotor\u201d refers to the constriction and dilation of blood vessels, which contribute to the hot and cold flip-flopping.) Indeed, taking 20 to 40 milligrams of <a href=\"https:\/\/www.vitaminshoppe.com\/p\/black-cohosh-root-n-a-90-vegetarian-capsules\/vs-4397\" target=\"_blank\" rel=\"noopener\">black cohosh extract<\/a> was shown to reduce the frequency and intensity of hot flashes in menopausal women when taken consistently for several weeks, as reported in a 2023 review in <\/span><a href=\"https:\/\/journals.lww.com\/menopausejournal\/abstract\/2023\/07000\/black_cohosh_extracts_in_women_with_menopausal.12.aspx\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Menopause<\/span><\/i><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before starting any new supplement, both experts emphasize checking with a qualified healthcare provider, particularly one experienced in menopause care. The same menopause-informed clinician suited to help you decide if hormone therapy is for you can also help you determine what supplements and lifestyle interventions will best support your clarity, energy, and mood.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019re a menopausal woman who has ever stood in your kitchen wondering why you opened the fridge, forgotten a familiar name in the middle of a meeting, or struggled to focus on a task you\u2019ve done a hundred times before, you\u2019re in good company. Those moments of brain fog are far from unusual during<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/menopause-brain-health\/\">Read More <span class=\"screen-reader-text\">This Is Your Brain On Menopause<\/span><\/a><\/p>\n","protected":false},"author":103,"featured_media":36744,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":true,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[5,9],"tags":[],"class_list":["post-36690","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - 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