Menopause can bring along brain fog – making you feel forgetful and struggling to concentrate. If that sounds familiar, don’t worry! There are natural supplements that can help clear up the mental fog. Let’s explore eight supplements that can support your brain and help you feel sharp again.
1. DHA and ALA (Fish Oils)
Fish oils, rich in DHA and ALA, are great for supporting your brain during menopause. These healthy fats help reduce inflammation and improve brain function. DHA can boost your memory, and ALA supports overall brain health. Adding fish oil supplements to your daily routine is a smart choice to stay sharp.
2. Phosphatidylserine
Phosphatidylserine is a natural substance that protects brain cells. It helps improve memory and focus, especially when you’re dealing with brain fog. This supplement supports both short-term and long-term memory, helping you stay mentally clear.
3. Bacopa Monnieri
Bacopa Monnieri is a traditional herb that’s been used for centuries to support brain health. It’s great for improving mental clarity, focus, and memory. The compounds in Bacopa help protect brain cells, making it a great choice to fight off brain fog during menopause.
4. Rhodiola Rosea
Rhodiola Rosea is an adaptogen, meaning it helps your body handle stress. This herb supports memory and concentration, especially when menopause-related hormonal changes cause brain fog. It’s also known to protect the brain, helping you stay focused and sharp.
5. Ginkgo Biloba
Ginkgo Biloba is known for improving blood flow to the brain. It helps with memory and mental clarity by encouraging the growth of new brain cells. This makes Ginkgo a great supplement for reducing brain fog and supporting clear thinking.
6. Magnesium
Magnesium plays an important role in keeping your brain functioning well. It helps send signals between brain cells, improving memory and clear thinking. If you’re experiencing brain fog, adding a magnesium supplement could be just what you need to boost your mental clarity.
7. Vitamin D
Vitamin D is essential for brain health, especially during menopause. It acts as a protective shield, reducing inflammation and helping your brain stay healthy. Many people don’t get enough vitamin D, so a supplement can help keep you feeling mentally sharp, especially during winter.
8. B Vitamin Complex
The B Vitamin Complex is a group of vitamins that work together to support brain function. They help improve mental energy, clarity, and focus. Adding B vitamins to your routine can help reduce brain fog and boost your cognitive performance.
By adding these supplements to your daily routine, along with regular exercise, good sleep, and a healthy diet, you can tackle menopause brain fog and keep your mind sharp.
References
DiNicolantonio, J. J., & O’Keefe, J. H. (2020). The importance of marine omega-3s for brain development and the prevention and treatment of behavior, mood, and other brain disorders. Nutrients, 12(8), 2333. https://pmc.ncbi.nlm.nih.gov/articles/PMC7468918/
Phosphatidylserine. (2024). Cleveland Clinic. https://my.clevelandclinic.org/health/drugs/25129-phosphatidylserine
BACOPA: Overview, uses, side effects, precautions, interactions, dosing and reviews. (n.d.). https://www.webmd.com/vitamins/ai/ingredientmono-761/bacopa
Tinsley, G. M., et al. (2023). Rhodiola rosea as an adaptogen to enhance exercise performance: A Review of the literature. British Journal of Nutrition, 131(3), 461–473. https://pmc.ncbi.nlm.nih.gov/articles/PMC10784128/
Mashayekh, A., et al. (2010). Effects of Ginkgo biloba on cerebral blood flow assessed by quantitative MR perfusion imaging: a pilot study. Neuroradiology, 53(3), 185–191. https://pmc.ncbi.nlm.nih.gov/articles/PMC3163160/
Maier, J., et al. (2022). Magnesium and the Brain: a focus on neuroinflammation and neurodegeneration. International Journal of Molecular Sciences, 24(1), 223. https://pmc.ncbi.nlm.nih.gov/articles/PMC9820677/
Anjum, I., et al. (2018). The Role of Vitamin D in Brain Health: A mini literature review. Cureus. https://pmc.ncbi.nlm.nih.gov/articles/PMC6132681/
Kennedy, D. (2016). B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. Nutrients, 8(2), 68. https://pmc.ncbi.nlm.nih.gov/articles/PMC4772032/
