This article will cover the best supplements for managing menopause brain fog and the scientific evidence backing their use. Looking for a supplement that delivers nature’s finest cognition-boosting ingredients? Vital Promise’s Brain Booster is formulated with a revolutionary blend of vitamins and natural extracts to support brain health and overall well-being.
What Is Brain Fog?
As we age, our bodies don’t work as well as they used to. Your muscles become weaker, your bones become more brittle, and you may struggle with your memory.3 It’s not uncommon to feel like a “fog” has settled over your mind, making it harder to go about your daily life. This is known as “brain fog”, and it refers to a group of symptoms that cause cognitive impairment — or trouble thinking and concentrating.4
Everyone’s brain fog symptoms look different. Some people have a hard time listening to verbal instructions and following them. Others forget steps to a task or lose their train of thought during a conversation. Other signs of brain fog include4:
Most people experiencing brain fog have an underlying health condition or are undergoing cancer treatment. Common causes of brain fog include autoimmune diseases, stress, mental health conditions, and hormonal changes.4
What Is Menopause Brain Fog?
Menopause — it’s a word all adult women are familiar with. When you think of menopause, you likely picture hot flashes, mood swings, and sleep problems.1 But brain fog is a lesser-known symptom of menopause that can negatively affect your daily life. Most people associate memory and thinking problems with aging, but hormonal changes like pregnancy and menopause can also bring about brain fog.2
Doctors and researchers are still trying to figure out what causes brain fog with menopause. Estrogen and progesterone are the primary female sex hormones. Menopause leads to dramatic fluctuations in these hormones, which interferes with more than just your ovaries and uterus.2 Estrogen receptors are found in nearly every organ in your body — including the brain.2,5 Changes in your hormone levels may be the culprit behind brain fog, but we’re still learning more.
What Supplements Are Best for Menopause Brain Fog?
If you’re looking for a natural way to combat brain fog in menopause, a vitamin-packed supplement may be right for you! Your body and brain need the right nutrients to keep your memory and cognitive abilities sharp. The National Council on Aging (NCOA) recommends eating a nutrient-dense diet, along with other healthy lifestyle choices, to keep your brain sharp as you experience menopause.6
Below, we’ll discuss the key ingredients found in supplements — like Vital Promise’s Brain Booster — to clear the fog of menopause.
Vitamin B12
Vitamin B12 (cobalamin) is an essential vitamin that supports blood cell production and nervous system health. This vitamin is necessary for making new DNA in dividing cells. Vitamin B12 also helps prevent anemia or low red blood cell (RBC) counts. The National Institutes of Health (NIH) Office of Dietary Supplements (ODS) notes that adults need 2.4 micrograms (mcg) of vitamin B12 every day to stay healthy.7>
Vitamin B12 deficiency is common in older adults. Studies show that low B12 levels lead to problems with memory and cognition — two key signs of brain fog.8 Other signs of vitamin B12 deficiency include9:
At this time, there aren’t many studies that investigate vitamin B12’s effects in menopause specifically. However, we do know that taking B12 supplements helps support healthy cognition and memory. One study followed 202 participants with mild cognitive impairment (MCI) and vitamin B12 deficiency who took supplements. The study authors found that 171 participants (84%) experienced an improvement in their symptoms after taking B12 supplements.8
Folic Acid
Folic acid is another essential B vitamin that supports the production of new healthy cells. Experts recommend pregnant women take folic acid (a form of folate) to help the fetus develop properly. Even if you’re not pregnant, it’s recommended that all women get 400 mcg of folic acid every day.10 Those who don’t are at risk of developing folate-deficiency anemia. Symptoms of this condition include headaches, fatigue, mouth sores, and pale skin.11
Women experiencing menopause also need to meet their daily folic acid requirement. This vitamin is key to promoting brain health. Several studies have found that there may be some cognitive benefits to taking folic acid supplements, especially in older adults.12
L-Glutamine
All proteins in your body are made with building blocks known as amino acids. The most abundant amino acid is glutamine — which is necessary for healthy brain and immune system function, along with normal digestion.13 Glutamine is the precursor to the chemical messengers glutamate and gamma-aminobutyric acid (GABA). These messengers send signals within the brain to support cognition and memory. Research shows that glutamine supplements enhance cognition and emotional regulation.14
Taurine
If you’ve picked up a can of energy drink lately, you may see the star ingredient “taurine” listed. This amino acid isn’t essential to your body’s normal functions, but it can promote brain and nervous system health.15 Having lower taurine levels can even affect your cognitive function. On the other hand, supplementing with taurine may help minimize cognitive symptoms and support normal thinking and memory skills.16
Acetyl L-Carnitine
Another amino acid well known for its role in supporting brain health and energy production is acetyl L-carnitine (or, more simply, carnitine). Your cells’ mitochondria use carnitine to transport fatty acids for energy.17
Several studies have also looked into how acetyl L-carnitine may promote healthy aging and brain function, which may be beneficial for women going through menopause. Researchers haven’t yet figured out how acetyl L-carnitine works to promote brain function, but they believe it has antioxidant effects. This means the amino acid may support healthy levels of inflammation in the brain as it ages.18
Acetyl L-carnitine may also be effective for promoting healthy emotional regulation and minimizing depressed moods in older adults. It seems to play a role in boosting energy levels as well.18 Women with menopause and brain fog can benefit from these effects.
Dimethylethanolamine Bitartrate
Dimethylethanolamine bitartrate (DMAE) is a chemical naturally produced in our bodies. There aren’t too many studies on DMAE’s effects, but some have found that it may influence the chemical messenger acetylcholine. This messenger may be the key behind DMAE’s effects on mental sharpness and enhanced concentration.19
It’s important to keep in mind that many studies on DMAE are quite old.20 As new research becomes available, we’ll know more about DMAE’s effects on the brain.
L-Tyrosine
L-Tyrosine is an amino acid that’s often found in brain health supplements. Studies show that taking L-tyrosine may enhance cognitive abilities, especially with memory and switching tasks. However, many studies looking into the effects of L-tyrosine place their participants in stressful situations.21 Nevertheless, those experiencing brain fog may still support their cognition with supplements like L-tyrosine.
Bacopa monnieri Leaf Extract
Bacopa monnieri — also known as water hyssop — is a plant native to India and Australia. It’s long been used in Ayurvedic medicine as an herb for enhancing memory and cognition.22 Today, it’s used as an herbal supplement for the same effects.
Studies demonstrate that B. monnieri’s effects may come from the antioxidant compounds found in leaf extracts. These compounds may support healthy levels of inflammation and support healthy brain cell function.22 A meta-analysis of 9 clinical trials found that taking B. monnieri extracts may potentially support cognition and attention.23 Another report showed that supplementing with leaf extracts for 12 weeks may boost memory as well.24
Ginkgo Biloba Leaf Extract
Did you know that ginkgo is one of the oldest tree species living today? Its use dates back to ancient times in traditional Chinese medicine. Extracts from dried ginkgo leaves are packed with antioxidants like terpenoids and flavonoids.25
Research suggests that ginkgo is a “brain herb” that supports memory and cognition. However, some studies have found mixed results. Most of what we know focuses on ginkgo’s effects on adults with dementia and Alzheimer’s disease.25 However, taking ginkgo biloba extract may help minimize the effects of brain fog.
Phosphatidylserine
Phosphatidylserine is a type of fat known as a phospholipid that acts as a barrier protecting your brain and nervous system. The Cleveland Clinic notes that phosphatidylserine supplements may promote mental sharpness, focus, memory, and cognition in aging adults.26 This fatty substance crosses the blood–brain barrier to support healthy nerve cell function and enhance brain functions.27
Conclusion
Menopause does more than cause hot flashes and mood swings — it can also affect your ability to think and concentrate. Lift the fog with natural vitamins and herbs. Looking for one of the best supplements for menopause brain fog? Try Vital Promise’s Brain Booster, which is packed with research-backed ingredients hand-picked for their cognition-boosting effects.
Before starting any new supplement — including Vital Promise’s Brain Booster — talk to your healthcare provider on how to do so safely. Supplements can interfere with your current medications and lead to unexpected side effects.