Perimenopause is a significant transition in a woman’s life, often marked by fluctuating hormones and a variety of symptoms, including brain fog.
This mental haziness can make it challenging to focus, recall information, or stay sharp throughout the day. While lifestyle changes like exercise, sleep, and stress management are crucial, supplements can also play a vital role in supporting cognitive health during this phase.
Here are 9 supplements that may help alleviate brain fog during perimenopause:
L-Theanine
An amino acid found in green tea, L-theanine promotes relaxation without sedation. It can help enhance focus and mental clarity, especially when combined with caffeine.
Adaptogens (Ashwagandha or Rhodiola Rosea)
Adaptogenic herbs help the body manage stress, which is a significant contributor to brain fog. Ashwagandha supports hormonal balance and reduces cortisol levels, while Rhodiola Rosea enhances mental energy and focus.
Ginkgo Biloba
Known for improving blood flow to the brain, ginkgo biloba has been studied for its ability to enhance memory and cognitive speed. It’s particularly useful for supporting overall mental sharpness.
Acetyl-L-Carnitine
This amino acid derivative supports mitochondrial function and energy production in brain cells. ALCAR has been shown to improve mental clarity, focus, and memory.
Phosphatidylserine
A key component of cell membranes, phosphatidylserine supports brain cell communication and protects against age-related cognitive decline. It’s particularly effective in reducing stress-induced brain fog.
Lion’s Mane Mushroom
This medicinal mushroom is renowned for its neuroprotective properties. It can promote nerve regeneration and improve memory and focus.
Coenzyme Q10 (CoQ10)
CoQ10 is a powerful antioxidant that supports cellular energy production. It may help reduce fatigue and improve cognitive function during perimenopause.
N-Acetyl Cysteine (NAC)
NAC supports detoxification and boosts glutathione levels, a critical antioxidant for brain health. It can help protect the brain from oxidative stress and improve mental clarity.
Huperzine A
Derived from a type of moss, huperzine A supports cognitive function by inhibiting the breakdown of acetylcholine, a neurotransmitter important for memory and learning.
Tips for Choosing and Using Supplements
- Consult a healthcare provider: Before starting any supplement, discuss it with your doctor, especially if you’re on medication or have underlying health conditions.
- Choose quality brands: Look for third-party testing to ensure purity and potency.
- Monitor your response: Supplements can affect individuals differently. Track your symptoms to see what works best for you.
While we know that a whole foods based diet, regular exercise, and good sleep should be the foundation to manage the highs and lows of perimenopause, but sometimes life doesn’t always go as planned.
The right supplements, taken mindfully and doing your own research, can help you fill the gaps and even help you feel good enough to make better choices with food and movement!
Need help with navigating all of this? Check out our Perimenopause program, Nutrition Coaching, and Fitness programs!