Keep walking into a room and forgetting why you're there? Or maybe you're fed up with reading the same sentence three times in a row and still not taking it in! Both these things are ways that menopause brain fog can manifest itself, and it's more common than you might think. A recent report suggests over 80% of women live with brain fog during menopause, making it the most commonly reported symptom in the research. Way above things traditionally associated with menopause, like hot flashes and mood swings.
And while forgetting the odd word might sound fairly trivial, the impact brain fog can have on everyday life most definitely isn't. A study by the CIPD found that two-thirds of women who had experienced menopause symptoms said they had a negative effect on them at work, with 79% reporting that their concentration had taken a serious hit.
While this doesn't make for the most cheery reading, there is some reassuring news too. For most women, menopause brain fog isn't forever, is often fairly mild and, crucially, definitely isn't the same thing as dementia. So try not to panic!
But why does menopause put your brain into buffering mode? Are there supplements you can take for menopause brain fog? And what else can you do to help support cognitive function? We’ll cover it all in this blog. So, if brain fog is something you’re currently living with, it’s worth summoning the concentration to stick with this one to the end!
What is menopause brain fog and what causes it?
Menopause brain fog is the name commonly given to memory and concentration problems that can crop up during perimenopause and menopause, as you can see in the NHS guide to menopause symptoms.
These can include:
- Forgetting names, words or appointments
- Losing your train of thought mid-sentence
- Finding it harder to concentrate
- Walking into a room and forgetting what you went in for
- Feeling more easily distracted
- Struggling to switch between tasks
- Misplacing everyday objects
- Feeling as though your thinking is slower or less sharp than usual
Menopause brain fog isn't necessarily the same every day. You might feel completely on the ball one morning, then spend the next struggling to find the right word, or forget your best friend's birthday.
Research suggests feeling fuzzy-headed is often triggered by having to deal with things like poor sleep, hot flushes and night sweats, stress and changing hormones – all at once! All at a time when you might be balancing the demands of work and caring for tricky teens and aging parents. Who can blame your brain for going on strike!
Why does menopause cause brain fog, and can supplements help?
During menopause your oestrogen levels decline. Your brain has oestrogen receptors too, and the hormone also plays a role in memory, attention and other cognitive processes. During perimenopause, fluctuating oestrogen levels are thought to contribute to brain fog, alongside other menopause symptoms such as poor sleep and hot flushes. You can read the International Menopause Society's handy explainer about the connection here.
But hormones aren't always the whole story. If you have a vitamin or mineral deficiency, this can also contribute to symptoms such as tiredness, poor memory and difficulty focusing or concentrating. In this case, the right supplement may help. But supplements aren't a guaranteed fix for menopause brain fog, and taking a vitamin or mineral you don't need is unlikely to make the fog lift.
Menopause itself doesn’t cause deficiencies – phew! But the hormonal shifts, changes in diet and other factors it brings can all affect your nutrient levels and mean you're more likely to run low on certain vitamins and minerals. That’s why it can be worth ruling out whether deficiencies are behind your blurry brain, rather than assuming it's yo-yo-ing hormones.
If you want a bitesize guide to the best supplements during menopause that aren't just for brain fog read our guide to Five Perimenopause Supplements You Actually Need.
1. Is Vitamin B12 deficiency behind your menopause brain fog?
Vitamin B12 is a must-have if you want to keep your brain and nervous system function tip-top. But as you hit middle-age (hello menopause!) you're much more likely to become deficient in it, with studies showing it's much more common in people aged 40 – 70.
Low B12 can cause extreme tiredness as well as problems with memory, and understanding, plus neurological symptoms such as pins and needles, muscle weakness and problems with balance and coordination. So if your brain fog is accompanied by fatigue that never lifts or other possible symptoms of B12 deficiency, speak to your GP and get your B12 levels checked.
If you're not getting enough B12 (especially common if you're vegan or veggie as it's found mainly in animals products), our B12 Energy Plus patch is a convenient, tablet-free way to top up. Even better; it releases the B12 gradually over the 8 hours you wear the patch. Much easier for your body to make use of than one large dose from an oral pill. Remember – B12 can't be stored by the body, so if you're taking too much for your body to use, you'll just excrete it and all the good stuff will end up down the toilet!
2. Could low iron be making you feel foggy?
Iron is another nutrient worth thinking about during perimenopause, particularly if your periods have become heavier – yet another delightful side effect of fluctutaing hormones.
Heavy menstrual bleeding is often the culprit behind iron deficiency anaemia. Other symptoms to look out for include tiredness, lack of energy, shortness of breath, heart palpitations and headaches. While that doesn't mean iron deficiency is the root cause of menopause brain fog, it's easy to see how feeling utterly exhausted can make concentrating and thinking clearly much harder. And yes, it isn't particularly helpful that many of the symptoms overlap with how the menopause can make you feel too!
If in doubt, it's definitley worth asking your GP to check your iron levels, and make sure they test your ferritin (stored iron) so you can get the full picture on your iron status. If you have heavy periods get a head start and try our Iron Plus patches to support your iron levels. As the iron is delivered transdermally, through your skin, there's no need to worry about the tummy upsets or constipation oral iron is renowned for. Helping you stay consistent – a must with iron as it can take some time to build up your levels again. To find out more about iron deficiency, read 5 Surprising Signs You Need to Increase Your Iron Levels.
3. Poor sleep
Wide awake at 3am again? Whether it’s feeling too hot, restless sleep or simply struggling to switch off, a bad night can leave your memory, focus and concentration foggy the next day.
Research into menopause-related brain fog suggests disrupted sleep may be one of the factors contributing to day-to-day changes in memory and attention.
So, anything that helps you get a better night’s sleep is worth a go. Our Tri-Mag Complex patch is a gentle, natural way to support sleep, with three forms of the most bioavailable forms of magnesium to help your drift off to a sound night's shut eye. Plus – the magnesium is drip-fed steadily throughout the 8 hours you wear the patch. So, unlike taking a tablet before bed, you won't wake up at 4am because the magnesium has stopped doing it's thing.
4. Are hot flushes and night sweats behind your menopause brain fog?
Hot flushes and night sweats can also contribute to fuzzy thinking. Being woken up hot and sweaty can have a negative effect on sleep, while an unexpected flush during the day can make concentrating that bit harder.
Research suggests that hormonal changes, poor sleep, hot flushes, stress and mood can all gang up your cognitive function to negatively effect memory and attention during menopause.
If this sounds familiar, our Menopause Day patch could help. It's packed with everything from B12 to boost your energy, to traditional botanicals like Dong Quai and Black Cohosh that have been used for centuries to target symptoms like hot flushes and breast pain.
What else can you do about menopause brain fog?
There’s no silver bullet for menopause brain fog, but there are a few simple lifestyle changes that could help too. Prioritise sleep where you can (easier said than done, we know!), keep active – anything from a daily walk, to swimming, cycling and strength training all count, whatever you find helps you feel more energised and relaxed. And give your brain a break! Use lists and phone reminders, put appointments straight in your calendar and focus on one thing at a time rather than trying to juggle five.
No one thing can banish the brain fog, but looking after your sleep and physical health and trying to keep your stress levels down could help clear your mind – and won’t do the rest of you any harm either.
