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Women's Health

Understanding brain changes during menopause & what can help

17/09/20269 min read

Reviewed byLaura Jennings, Registered Associate Nutritionist (ANutr)

Brain fog, forgetfulness and mood changes? You’re not alone. Discover what’s happening in your brain during menopause and how you can support it with help from our expert

Summary

1What happens to the brain during menopause?

Some research has found differences in brain structure during perimenopause and postmenopause, although research in this area is still limited.

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2Menopause brain fog: what is it?

‘Menopause brain fog’ is a term to describe the symptoms such as forgetfulness and reduced mental clarity during the perimenopause transition.

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3Can menopause cause memory loss?

Some research suggests that short-term memory, including remembering words, numbers or everyday tasks may be affected during the menopause transition.

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Jump to section

Brain changes during menopause: what happens? 
Menopause brain fog: what is it and what does it feel like? 
Can menopause cause memory loss? 
Menopause and mood: anxiety, low mood and emotional changes 
How to support your brain health during menopause 
Menopause and brain FAQs

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Women's Health

Menopause is a time of significant change – and that can include changes in the way you think, feel and process the world around you. If you’ve noticed forgetfulness, difficulty concentrating, mood changes or that familiar feeling of ‘brain fog’, you’re not alone – and there’s nothing to feel embarrassed about.

With the help of Laura Jennings, our Registered Associate Nutritionist, we explore what happens to the brain during menopause, why these changes can occur and the nutritional and lifestyle steps that can help support your brain health through this transition.

Brain changes during menopause: what happens? 

Menopause is often discussed in terms of hot flushes and sleep disruption but its effects on the brain are also important. For many women, the transition can bring cognitive and emotional changes that feel unfamiliar or unexpected.¹ A key factor relates to changes in oestrogen.

Beyond its reproductive role, oestrogen can affect chemical messengers in the brain that are involved in mood, memory and thinking, including acetylcholine and dopamine.¹As levels fluctuate and decline during perimenopause and menopause, some women may notice changes in how they think, feel and process information. 

“The brain can be sensitive to hormonal changes, particularly the hippocampus, amygdala and prefrontal cortex. These are brain regions that play a role in cognition, memory and emotion,” says Laura.² Some research has found differences in brain structure during perimenopause and postmenopause, although research in this area is still limited.³ However, understanding how cognitive function changes across menopause is still evolving and research in this area remains limited.⁴

Menopause brain fog: what is it and what does it feel like? 

‘Menopause brain fog’ is a widely used term to describe the symptoms such as forgetfulness, reduced mental clarity, difficulty concentrating and slowed thinking that some women experience during the perimenopause transition.⁵ Brain fog isn’t a medical diagnosis, but these symptoms are commonly reported.^5,6 Women often describe: ^6,7

difficulty remembering certain words or numbers 
forgetting the purpose of a behaviour (e.g. walking into a room and not remembering why) 
losing their train of thought more easily 
overlooking appointments  • difficulty concentrating

Can menopause cause memory loss? 

It’s important to note that some changes in memory can occur as a natural part of ageing. Memory difficulties may also be influenced by factors such as stress, anxiety, depression or poor sleep. While most people forget things from time to time, speak to your GP if you’re having ongoing problems with your memory, as there may be an underlying cause that can be treated. Avoid trying to diagnose the cause yourself.⁸ However, cognitive symptoms, such as changes in memory and concentration can be commonly reported during perimenopause.⁹ Some women report changes in memory during the menopause transition, including remembering words, numbers or everyday tasks.⁶

“Research suggests memory function may improve over time following the menopause transition,” says Laura.^6,10 “Sleep disturbances are also common during menopause and may contribute to memory lapses. Supporting good sleep quality may also help support cognitive function and overall wellbeing.” ¹¹ If memory difficulties are severe, progressively worsening or accompanied by other neurological symptoms, it’s important to speak to a GP for a thorough assessment.

Menopause and mood: anxiety, low mood and emotional changes 

Mood changes are among the most significant and often least anticipated aspects of the menopause transition. Anxiety, low mood and irritability are widely reported ⁶ and the hormonal basis for these experiences is increasingly being explored and understood.¹

Menopause and anxiety 

Many women experience heightened anxiety during perimenopause and menopause, sometimes for the first time in their lives. Changes in oestrogen levels may affect chemical messengers in the brain that play a role in mood, sleep and how we respond to stress.^10,12 For many women, anxiety during this period may reflect a combination of biological changes and individual circumstances, rather than any single cause.⁶

Menopause and low mood 

Research suggests that low mood may become more common during perimenopause.¹² Changes in hormones, including oestrogen and progesterone, may play a role, although the reasons for mood changes during menopause are complex and not fully understood.¹² Additionally, Women who have experienced depression in the past may be more likely to experience symptoms again during the menopause transition.¹³

It’s important to note that low mood and anxiety during menopause deserve appropriate support and care. If symptoms are persistent, affecting quality of life or feel unmanageable, it’s important to speak to a GP for further assessment and support. 

Menopause and mood swings 

As oestrogen levels fluctuate during menopause, some women may notice changes in how emotionally balanced they feel.¹⁴ Changes in oestrogen during menopause may affect chemical messengers in the brain that play a role in mood, which can contribute to symptoms such as mood swings, irritability and social withdrawal, which some women may experience.¹⁴

How to support your brain health during menopause 

While there is no single intervention that addresses all cognitive and emotional symptoms of menopause, a number of evidence-informed lifestyle and nutritional strategies can meaningfully support brain health during this transition. 

Nutrition 

A nutritious, balanced diet can play an important role in supporting brain health, research has linked the Mediterranean-style eating patterns with better cognitive health.¹⁵ During menopause, diet quality becomes particularly important, with certain nutrients playing a key role in supporting both brain health and emotional wellbeing during this time: 

omega-3 fatty acids (EPA and DHA) contribute to the maintenance of normal brain function¹⁶
B vitamins contribute to normal cognitive function and the normal function of the nervous system ¹⁷
protein provides amino acids needed for neurotransmitter synthesis¹⁸
magnesium contributes to normal psychological functions¹⁹

Sleep 

Beyond nutrition, sleep quality plays a key role in cognitive function. Sleep disruption, which is extremely common during menopause, is associated with poorer cognitive outcomes. Addressing sleep quality may help support better attention, memory and mood.¹⁰

Stress management

Stress can arise as a result of symptoms such as brain fog. For many women, the frustration of not feeling able to think clearly during a time of significant hormonal change can create a negative cycle of stress.⁶ Strategies such as mindfulness and spending time in nature may help support emotional wellbeing and resilience during this transition.^20,21

Move regularly

Physical activity is widely recognised as an important lifestyle factor for supporting brain health. Regular aerobic exercise has been associated with improved mood, reduced anxiety, better sleep quality and an overall greater sense of wellbeing.^22,23

Menopause and brain FAQs

How long does menopause brain fog last?

The duration of menopause-related cognitive symptoms can vary. For many women, brain fog is most noticeable during perimenopause, when hormonal fluctuations are more pronounced. Research suggests that, for many women, these symptoms may improve over time as hormone levels stabilise.^6,10 However, the experience is individual and factors, such as, sleep, stress, diet and overall health can also influence how long symptoms persist.

Can lifestyle changes help with menopause brain fog?

Lifestyle factors can play an important role in supporting cognitive function during menopause. Sleep quality, nutrition, stress management and regular physical activity are all associated with brain health and emotional wellbeing.^15-23 While these approaches may not eliminate symptoms entirely, they can help support overall cognitive function and resilience during this transition.

Is menopause brain fog the same as dementia?

Menopause-related brain fog is not the same as dementia. Although both can involve memory and concentration changes, brain fog during menopause is commonly linked to hormonal changes, poor sleep and lifestyle factors and is usually mild and temporary.⁵ If there are concerns about persistent or worsening memory problems, it’s important to seek medical advice for a proper assessment.

Does menopause affect concentration and focus?

Yes, it can. Some women find it harder to stay on task and menopause can affect memory and recall. These changes are often linked to shifting oestrogen levels, changes in sleep quality and everyday stress, all of which can affect how mentally sharp you feel.⁶

The final say

The menopause transition can affect the brain in several ways – cognitive symptoms such as brain fog, alongside emotional symptoms including anxiety and low mood, are biologically influenced and deserve to be taken seriously. For many women, these symptoms may be temporary and can often be supported through simple lifestyle approaches. If symptoms persist, worsen or significantly affect your quality of life, speak to your GP for support and guidance.

Looking for more ways to support your mind and body? Here are 10 ways to exercise smart during perimenopause – or discover if creatine is good for your brain.

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.

Sources

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Understanding brain changes during menopause & what can help

Summary