By Dan Wagener, M.A. 
Medically Reviewed by Patricia Weiser, PharmD Around 60 percent of women report brain fog during the menopause transition—a frustrating symptom marked by memory lapses, trouble focusing, and a general sense of mental fogginess. The most likely culprit? Estrogen decline. This hormone isn’t just about reproduction—it plays a critical role in brain function. 1
Hormone replacement therapy (HRT, also called menopause hormone therapy or MHT) may improve brain health, including brain fog. 2 But research suggests certain supplements could also reduce brain fog and support cognitive function—whether used alone or alongside HRT.
So, which ones actually work? Below, we break down the most evidence-backed supplements for menopause brain fog as well as a few others that show early promise.
About the Experts:
Pamela Peeke, M.D., MPH, is an assistant professor of medicine at the University of Maryland and author of Fit to Live.
Sarah Keathly, MS, RDN, is a nutritionist in Little Rock, Arkansas.
What Causes Menopause Brain Fog?
During perimenopause and menopause, fluctuations and even declines in estrogen impact brain function and can lead to brain fog. A 2024 study led by neuroscientist Lisa Mosconi, Ph.D., author of The Menopause Brain, offers some tantalizing clues as to why. 3
Mosconi and her team scanned the brains of 54 healthy women aged 40-65 and found that the perimenopausal and postmenopausal women had more estrogen receptors in their brains compared to premenopausal women. They theorized that the additional receptors are likely trying to scoop up as much estrogen as possible. But here’s the catch: The increase in estrogen receptors was linked to poorer memory performance in perimenopause and menopause, and more self-reported mood and cognitive symptoms after menopause.
Other factors add to menopause brain fog.
- Mood changes and anxiety during perimenopause are linked to higher levels of stress hormones like cortisol, which may interfere with brain function and memory recall. 4
- Sleep disturbances, another hallmark of menopause, compound the issue. When you’re sleep-deprived, cognitive function takes a hit, making brain fog even worse. 5
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Let’s Get Started7 Supplements for Menopause Brain Fog
Nutrition plays a critical role in supporting cognitive function during menopause and supplements can help fill nutritional gaps—especially if your diet, health status, or symptoms call for a more targeted approach. Ideally, says Keathy, work with a menopause-literate physician or nutritionist who can help you identify which menopause brain fog supplements are right for you.
Here are four supplements with solid research suggesting they reduce menopause brain fog, plus three more that may be worth your while.
| Supplement | How It Supports Brain Function | Typical Dosage | Evidence Level |
| Omega-3s | Maintains brain cell structure and reduces inflammation that contributes to cognitive decline | 250-1000 mg/day EPA + DHA | Strong |
| Magnesium | Protects brain cells by stabilizing the blood-brain barrier and lowering oxidative stress | 310-320 mg/day | Strong |
| B Vitamins | Supports memory and focus by lowering homocysteine, an amino acid linked to brain atrophy | Varies (Based on RDA) | Strong |
| Ashwagandha | May help regulate hormones and reduce stress, easing brain fog linked to cortisol and low estrogen | 300 mg twice/day | Promising |
| Ginkgo Biloba | Improves concentration and memory by increasing blood flow to the brain | Up to 240 mg/day | Promising |
| L-theanine | Boosts alertness nd attention by enhancing brain wave activity and calming the nervous system | 200-500 mg/day | Emerging |
| Lion’s mane | Stimulates nerve growth in the hippocampus, the brain’s memory and learning center | 1-3 g/day | Emerging |
Omega-3 fatty acids
A 2011 study published in Menopause suggests declining estrogen levels may lower the amount of omega-3 fatty acids—fats that play a crucial role in brain health—available to the brain. While the study didn’t directly assess cognition, it provides a possible mechanism for why supplementing with omega-3s might reduce menopause brain fog. 6
Two of the three main omega-3 fatty acids, EPA and DHA, are linked to brain health, and DHA is particularly crucial for cognitive function. 7
In a 2023 study, taking 3.36 grams of combined EPA and DHA daily slowed cognitive aging by 2.5 years in people with heart disease. 8 The protective effect is thought to stem from the anti-inflammatory properties of omega-3 fatty acids, explains Keathly.
Dosage: There’s no official recommended dosage for omega-3s, but various health organizations recommend 250-500 mg combined EPA and DHA per day for adults. 9 Be sure to follow the labeled dosage, as the actual amounts can vary a lot between products. For example, a typical fish oil supplement contains around 1 gram of fish oil, with about 180 mg of EPA and 120 mg of DHA. Peeke recommends 1 gram total a day.
Magnesium
Research suggests hormone declines in menopause can deplete magnesium, a mineral that may improve cognition by supporting the integrity of the blood-brain barrier and preventing oxidative stress and inflammation in the brain. 10
In a 2023 study of 6,000+ adults aged 40 to 73, those consuming more than 550 mg of magnesium in their daily diets had brains that appeared one year “younger” by age 55 than those consuming 350 mg. The benefit was more pronounced in women, especially postmenopausal women, suggesting that magnesium could preserve cognitive abilities. 11
Dosage: Most women should aim for an average daily amount of 310-320 mg/day. This is the recommended daily amount (RDA) and includes all magnesium from all sources—foods, dietary supplements, and medications. 12 As always, follow the magnesium dosage recommended on the supplement label or advised by a medical professional.
B vitamins
B vitamins, including B6, B9 (folate), and B12, are key for brain health and cognitive function. They help you metabolize homocysteine, an amino acid tied to cognitive decline when elevated. 13
One 2024 study found that while vitamin B deficiencies aren’t rampant in menopause, women who had lower vitamin B6 levels scored lower on cognitive function tests. 14 And in a 2020 study involving 202 patients with B12 deficiency and minimal cognitive impairment, 84 percent of patients treated with vitamin B12 replacement reported marked symptom improvement. 15
Dosage: There are eight different B vitamins, and you need different amounts of each of them. 16 Look for a vitamin B complex that contains the RDA for each one, says Keathly.
| B Vitamin | Nonpregnant women |
| B1 | 1.1 mg |
| B2 | 1.1 mg |
| B3 | 14 mg |
| B5 | 5 mg |
| B6 | 1–1.7 mg |
| B7 | 30 mcg |
| B9 | 400 mcg |
| B12 | 2.4 mcg |
Ashwagandha
Ashwagandha, an adaptogenic herb, may reduce menopause brain fog by influencing hormone levels. Research suggests the herb lowers follicle stimulating hormone (FSH), which rises during menopause and contributes to estrogen decline. “In theory, taking ashwagandha may slow the menopause process altogether,” says Keathly.
Some research suggests ashwagandha reduces stress and anxiety, factors that can aggravate menopause brain fog. 17 It may have other perks for women in midlife, as well: A 2021 study found that perimenopausal women who took ashwagandha root extract twice a day for eight weeks during perimenopause experienced a significant reduction in symptoms like hot flashes and insomnia, and had an overall better quality of life. 18
Dosage: There’s no recommended dosage for ashwagandha, but research had participants taking 120 mg to 600 mg/day. 19
Where to Buy Ashwagandha: Hone’s Slumber supplement includes 120 mg of ashwagandha root and leaf extract.
Ginkgo biloba
Derived from the ginkgo tree, this herbal extract may boost brain blood flow by dilating blood vessels. That mechanism could ease menopause brain fog symptoms such as trouble with concentration and memory, confusion, and fatigue. 20
One study found that ginkgo modestly improved memory and frontal lobe function in postmenopausal women after just one week. 21 Another found enhanced mental flexibility after six weeks in postmenopausal who scored lower on cognitive tests before the study began. 22
Dosage: It appears safe to take up to 240 mg of ginkgo biloba a day, says Keathly. More than that may cause side effects.
Where to Buy Ginkgo Biloba: Hone’s Focus supplement is designed for cognitive performance and includes 60 mg of ginkgo biloba leaf extract, as well as several other essential nutrients to fight brain fog.
L-theanine
This amino acid, found naturally in green tea, has been shown to enhance memory, attention, and mood, says Keathly. It may boost brain wave activity associated with alertness and attention. 23
Hormone changes may lead to declines in executive functioning—the ability to plan, adapt to challenges, and focus on tasks. 24 Some research suggests L-theanine can improve cognitive executive function in middle-aged and older adults. 25 Another found L-theanine improved verbal fluency and executive function after four weeks—even in participants with low baseline scores. 26
Still, more research is needed to determine how L-theanine can specifically help with menopause brain fog.
Dosage: Experts recommend 200–500 mg/day, though sipping it in tea may provide synergistic benefits with caffeine. “It pairs particularly well with the caffeine in the tea, providing an extra boost in focus for about two hours, without building tolerance or dependence,” says nutritionist Kathleen Benson, R.D.
Lion’s mane
This big, furry mushroom contains hericenones and erinacines—compounds that appear to boost cognitive function by acting on neural networks in the brain. “We think these compounds strengthen neurons in the hippocampus, the part of the brain that’s responsible for learning and forming memories,” explains Peeke. That’s especially relevant for postmenopausal women, who tend to have reduced hippocampal volume. 27
One study found that adults over the age of 50 who took lion’s mane for 12 weeks had improved cognitive functioning, including on tests measuring memory. 28
Another study found that people with mild Alzheimer’s who took lion’s mane long-term had higher scores on tests that measured short- and long-term memory, concentration, and language ability. 29
Dosage: It’s not clear. It’s thought to be most effective at between 1 and 3 grams a day. 30
HRT for Menopause Brain Fog
Research on hormone replacement therapy (HRT, also called menopause hormone therapy or MHT) impact on brain fog is mixed. Some studies have found the treatment, which supplements decreasing estrogen and/or progesterone in menopause, improved brain fog, while others show little benefit. 31 32. In a 2025 survey of Hone Health community members, nearly 20 percent reported less brain fog after starting HRT.
While more studies are done to determine HRT’s impact on brain fog, new research suggests it may help prevent cognitive issues.
One influential study published in Menopause in 2019 took brain scans of postmenopausal women who were taking HRT. While the study showed no significant effects on cognition, the scans showed that the rate of aging in their brain’s prefrontal cortex (the part of the brain responsible for complex learning) slowed down. This suggests that HRT may have neuroprotective effects and help preserve cognitive function over time. 33
HRT can also relieve hot flashes and insomnia, two other symptoms of menopause that may contribute to brain fog, adds Peeke.
The Bottom Line
Women can consider a variety of options when choosing the best supplement for menopause brain fog. Scientific evidence suggests that omega-3 fatty acids, magnesium, vitamin B complex, and ashwagandha may help. Others—like ginkgo biloba, L-theanine, and lion’s mane—show promise, though more research is needed.
