Think your brain fog is related to perimenopause? Maybe it is, maybe it’s not. Here’s what helps

If you’ve been struggling to find the right word in conversation, rereading the same sentence three times, or wondering why you’ve just opened the fridge only to discover your keys inside – you’re not alone. And this can occur at any age or stage in life!

You might notice more of this when you have a lot on your mind or you’re feeling the weight of responsibility more than usual. Or it can be an indicator of your body needing more support. When we say something is “because of perimenopause” we are essentially attributing whatever it is to changes in hormones, which can certainly be contributing factors. Yet there can be other shifts in our chemistry leading us to feel this way.

Brain fog reportedly affects up to two-thirds of women in midlife. While it can feel frustrating or concerning, please be reassured that if it is hormone-related, it is temporary, while your brain adjusts to less estrogen. Or, if it is due to something else – like low iron – you might like to consider your brain fog as a prompt to address this, iron deficiency is one of the key drivers of brain fog so if you are low in iron, replenishing your iron status might make all the difference.

Part of what’s happening inside your brain

Perimenopause often starts up to a decade before your final period. During this time, ovarian production of the hormones estrodiol and progesterone alter, but not in a steady, predictable decline. Instead, levels fluctuate – for some wildly – and again, for some, their brain feels this. The brain is deeply connected to your reproductive system. Many brain regions contain receptors for these hormones, meaning they can directly influence memory, mood, focus and even how quickly you process information.

One form of estrogen, estradiol, is particularly important. It is known to help protect neurons, supports the growth of new brain cells and interacts with neurotransmitters such as serotonin and acetylcholine – chemicals that play key roles in learning, recall and emotional regulation. When hormone levels spike and plummet, the brain has to constantly adapt. This can be the case through perimenopuase until the consistently low level of estrogen establishes itself post-menopausally and your brain becomes accustomed to this and the brain fog lifts.

It’s the transitional time of hormonal turbulence that can lead to lapses in memory, slower word recall and that frustrating “wading through mud” feeling when you’re trying to focus. Add in the impacts of poor sleep, blood sugar swings and chronic stress – all too common for too many women these days – and it’s no wonder clarity feels compromised.

Beyond hormones: other factors that worsen brain fog

While fluctuating estrogen and progesterone are players, they’re not the whole story. Research shows that several other factors can cause or amplify perimenopausal brain fog:

• Insulin resistance – Common during midlife, this can impair blood sugar control and energy delivery to the brain.
• Chronic inflammation – Low-grade inflammation is linked to both cognitive decline and mood issues.
• Stress overload – Persistent high cortisol can damage neurons overtime, disrupt sleep and deplete neurotransmitters.
• Low iron – Even “low-normal” iron levels can reduce cognitive speed and attention, yet often go unnoticed because they don’t cause anaemia. Addressing these can make a profound difference in how you feel day-to-day.

The bigger life picture

Perimenopause can be a time where significant life changes unfold all at once. A combination of aging parents and teenagers who need more support in large and small ways, financial concerns, shifting experiences within major relationships, fresh or more intense demands at work… this alone at any age or stage is A LOT for what is likely an already busy mind to handle. Don’t underestimate the impact of having “handled” All Of The Things for all of these years. Yet as perimenopause begins, ovulation becomes irregular which means cyclical progesterone production is now sporadic.

Given progesterone’s anti-anxiety and diuretic properties, some women feel the effects of this more than others. Add to this the nutritional and biochemical issues that might also have been sitting in the background for years or decades… factors such as low iron, an unperforming thyroid, fatty liver, insufficient bile production, insulin resistance and blood sugar issues, and/or a nervous system with the stress response consistently switched on, it’s no wonder many women describe this brain fog scenario.

Perimenopause can start up to a decade before your final period, and while the precise hormonal shifts are nuanced, generally speaking, estradiol (the type of estrogen your ovaries primarily produce) and progesterone production become erratic before declining. The brain and ovaries are in regular communication and numerous regions of the brain have receptors for these hormones so it’s possible that this can affect memory, focus and mood. When hormones fluctuate – as they do wildly in perimenopause – some (not all) women describe how their brain really feels it.

Add poor sleep, blood sugar swings, chronic stress and the way we carry our responsibilities at this time in life, and mental clarity can take a real hit. Too many women also enter perimenopause with low iron and if bleeding becomes heavier or more frequent, iron status can worsen. As iron is vital for producing neurotransmitters like dopamine, serotonin and GABA, deficiency can cause or intensify brain fog, fatigue, low mood and poor focus – in fact these are all symptoms of low iron. Together, hormonal shifts, nutrient gaps and daily stressors can create the perfect storm for what the media is describing as “menopause brain”.

What the latest research shows

New findings from 2023–2024 are helping to reshape how we understand menopause and brain health:

• Brain changes are measurable – Studies show small declines in verbal memory, attention and processing speed in perimenopause for some women. Around 1 in 10 women experience changes significant enough to affect daily functioning.
• It’s not a permanent decline – These changes are temporary adaptations to hormonal transition, not signs of irreversible loss. Please keep this front of mind!
• Iron matters more than we thought – Low to low-normal iron is linked to slower thinking and memory recall and restoring optimal levels can help improve cognitive performance.

Practical ways to support your brain during perimenopause

The key is to address both the hormonal and lifestyle factors that affect brain function. Here’s where to start:

• Prioritise sleep: Aim for consistent, restorative sleep. Good sleep supports memory consolidation, emotional balance and resilience to stress.
• Balance blood sugar: Include protein, nourishing fats and fibre at every meal. Avoid large swings in glucose, which can sap your energy and focus.
• Manage stress: Chronic cortisol spikes disrupt memory and mood. Incorporate daily stress relief – gentle yoga, breathwork, nature walks, or meditation. Consider too, your perception of pressure and urgency and how much stress you’re creating for yourself through your thoughts.
• Check your iron levels: Request a full iron panel, not just ferritin. Even borderline low levels can impair focus and be a sole cause of brain fog.
• Feed your brain: A colourful, wholefood way of eating rich in omega-3 fatty acids, antioxidants, B-vitamins and choline can help keep your brain firing.
• Consider targeted supplementation: Formulas like Meno Ease combine herbs traditionally used to make the transition to post-menopause gentler, as well as supporting mood and cognitive clarity. Ingredients such as withania, saffron, shatavari, schisandra and black cohosh can help the body adapt to change and restore a sense of inner equilibrium.

The good news

At Bio Blends, we like to address the drivers of the symptoms, rather than get caught up in the hype. Are these brain-related symptoms coming from hormonal shifts, low iron or persistent stress for example? Research shows perimenopause can be a pivotal window to protect brain health through targeted nutrition, lifestyle and stress support.

For hormone-focussed support, choose Cycle Essentials (if you are still menstruating) OR Meno Ease (if periods are now rare or have ceased). For low iron, choose Iconic Iron. For stress, calm and sleep support, choose Calm Restore.

The bottom line

Brain fog during perimenopause is not a sign you’re “losing it” – it’s a signpost that your biochemistry or nutritional status could use a little help. By supporting your body with lifestyle strategies, nutrients and, if needed, targeted supplementation, you can maintain mental clarity, energy and confidence through this transition.