Memory and menopause: understanding brain fog and how to support your mind

Have you ever walked into a room and completely forgotten why? Or struggled to recall the name of someone you’ve known for years? If so, you’re not alone. Many women in perimenopause and menopause experience frustrating episodes of memory lapses, difficulty concentrating, and the dreaded 'brain fog.' It’s not just an occasional ‘senior moment’- it can feel like your sharpness, clarity, and ability to multitask are slipping through your fingers. And for women balancing work, family, and life’s many responsibilities, that can be a serious source of stress. So, why does this happen? And more importantly, what can be done to support brain function during menopause

The role of hormones.

Oestrogen isn’t just responsible for reproductive health - it also plays a major role in brain function. It helps regulate neurotransmitters like serotonin and dopamine, which affect mood and mental clarity. During perimenopause and menopause, fluctuating oestrogen levels can impact memory, focus, and cognitive processing speed.

Poor sleep and stress.

The infamous night sweats and sleep disturbances that come with menopause can also take their toll on memory. Lack of quality sleep reduces your brain’s ability to process and store new information, leading to more frequent forgetfulness. And let’s not forget stress - when cortisol levels are high, cognitive function takes a hit.

Nutrient depletion.

Another overlooked factor? Nutrient deficiencies. As we age, our risk of deficiencies increases – especially when it comes to B vitamins, magnesium, and omega-3 fatty acids, all essential for brain health. But one lesser-known nutrient plays a particularly important role in memory and cognitive function: choline. Choline is essential for brain health, yet many people – particularly those following a Western diet – aren’t getting enough. What’s more, oestrogen plays a key role in triggering the body’s natural production of choline, meaning that menopausal women are at an even higher risk of deficiency. Without enough choline, the brain struggles to process and retain information, leading to brain fog, forgetfulness, and difficulty concentrating.

While we can’t stop menopause from happening, we can nourish our bodies in ways that support cognitive function and mental clarity.

Key nutrients for brain health – Incorporating the right nutrients can make a big difference in managing brain fog and memory problems. Some of the most beneficial include:

B vitamins – Essential for energy production and neurotransmitter function. Low B12 levels have been linked to memory problems.

Omega-3 fatty acids – Found in foods like flaxseeds, walnuts, and fish, omega-3s support brain structure and cognitive performance.

Magnesium – Supports nervous system health and can help with sleep quality, reducing the impact of menopause-related insomnia.

Alongside good nutrition, there are a few practical ways to keep your mind sharp during menopause:

Manage stress – Meditation, deep breathing, and gentle exercise can all help keep cortisol levels in check.

Prioritise sleep – Aim for 7-9 hours of quality sleep each night. Avoid screens before bed and create a relaxing evening routine.

Use memory tools – Keep a journal, use reminder apps, and write things down to stay organised.

Stay active – Regular movement, even a 30-minute walk, boosts circulation and cognitive function.

Stay connected – Talking to friends, joining supportive communities, and seeking advice can help ease the emotional strain of menopause-related memory changes.