Let’s talk about something no one warns you about enough: brain fog during perimenopause and menopause.
It creeps in gradually. One day you’re sharp, focused, and juggling a million things. The next, you’re standing in the kitchen wondering what you came in for - again.
Tasks that once felt simple can suddenly feel overwhelming. Your brain can’t quite lock in. You lose your train of thought mid-sentence. It’s frustrating - especially when you’ve always been a high-functioning, capable woman. Maybe you’ve had a demanding job or always prided yourself on being mentally “on.” And now? This fog rolls in and refuses to leave.
But here’s the good news: there are things you can do to support your brain during this hormonal transition. Two things I personally take every day are:
✨ Lion’s Mane Mushroom
✨ Creatine
You may have heard of them - or maybe not - but both have some pretty exciting research (and real-life benefits) behind them. Let’s dive in.
Lion’s Mane Mushroom
Used for centuries in Traditional Chinese Medicine, Lion’s Mane is best known for its cognitive-enhancing properties. While it’s not a magic bullet or an overnight fix, consistent use may support memory, focus, and mental clarity - three things that tend to suffer during perimenopause and menopause.
✅ Potential Benefits of Lion’s Mane:
-
Supports Gut Health
Lion’s Mane may help protect the stomach lining and improve digestion - which is key, since the gut and brain are closely linked (hello, gut-brain axis). -
Reduces Inflammation & Oxidative Stress
Chronic low-grade inflammation can contribute to brain fog. Lion’s Mane may help calm that fire. -
May Improve Insulin Sensitivity
Menopause can bring on insulin resistance, making blood sugar balance more difficult. Lion’s Mane may help support glucose regulation.
How I take it: I add Lion’s Mane powder to my morning coffee - it blends in easily and sets the tone for a clearer day.
Creatine
Most people associate creatine with gym workouts and muscle gain. But what many don’t realise is that it also supports brain health, especially in women going through hormonal changes.
As estrogen declines during perimenopause and post-menopause, your body’s ability to naturally produce creatine also drops - and that can affect brain energy levels and mental sharpness.
✅ Why Creatine Helps:
-
Supports Brain Energy
It fuels your brain cells - helping with multitasking, memory, and mental stamina. -
Boosts Cognitive Function
Studies suggest creatine may improve working memory, focus, and even mood - especially when hormones are shifting. -
Helps Build and Maintain Muscle
If you're doing resistance training (and you should be during menopause), creatine can help increase work output and muscle gains - crucial since muscle mass declines by about 10% during menopause.
Personal note: I’ve been taking creatine daily for the past couple of months, and the difference in mental clarity — especially when juggling multiple tasks — has been noticeable. I recommend capsules over the powder as the powder is pretty sour tasting. Look for Creatine Monohydrate.
The Bottom Line
Brain fog is real, and it can feel disorienting. But you’re not powerless. With the right support - physically, mentally, and nutritionally - you can feel like you again.
Lion’s Mane and Creatine are two simple, research-backed tools I use to help stay sharp, focused, and strong.
Have you tried either of these? Hit reply — I’d love to hear what’s working for you, too.
