What is Brain Fog? Your Guide to Mental Clarity (Especially During Perimenopause)

Ever walked in a room and completely forgotten why you're there? Blanked on a colleague's name mid-conversation? Opened your laptop three times only to stare blankly at the screen? That’s brain fog at work.

Brain fog is real, frustrating, and incredibly common, especially during perimenopause. Understanding the triggers behind brain fog is the first step in helping you clear the mental cobwebs. With the right lifestyle choices and support, you can help your body stay sharp and focused (even when your hormones are on a roller coaster).

This post is for informational purposes only and does not constitute medical advice. See full disclaimer below.

What Exactly Is Brain Fog?

Brain fog isn’t a medical diagnosis, but that doesn’t mean that isn’t real!

Brain fog is the term used to describe when your mind feels like it’s wading through pudding¹. Your thinking literally feels hazy—or foggy! And rather than dismissing it or laughing it off, it’s something to be tuned into. It’s your brain's way of saying, "I need a little help here!"

Most people describe brain fog as:

• Feeling like your thoughts are stuck in slow motion
• Forgetting little things (like where your keys, phone, or train of thought just went)
• Having a hard time focusing on tasks that used to feel effortless
• Struggling to problem-solve or make decisions
• Searching for the right words mid-sentence and coming up blank
• Feeling mentally drained even when you haven’t done much
• Losing track of what you were doing halfway through doing it
• Getting confused by things that normally make perfect sense
• Having short-term memory hiccups

Brain fog can affect anyone at any time, regardless of age or gender, but it is especially common for women during perimenopause². In fact, brain fog is reported by as many as 60% of perimenopausal women, making it one of the most commonly reported symptoms. And the women who experience it often describe it as a more frustrating symptom than hot flashes!

Whenever or whyever you are experiencing brain fog, though, know that if you can target the trigger, you can usually make simple changes that will help clear the fog quickly and get you back to feeling like your witty, with-it self.

Why Brain Fog Is So Common During Perimenopause

If you’re in your late 30s to early 50s and suddenly feel like your brain has gone rogue, it’s not in your head (well, it is, but… you know what we mean!).

Perimenopause is a huge transitional phase and one of the biggest culprits behind brain fog. Why? Because hormonal changes affect more than just your periods and reproductive systems.

Estrogen helps keep your neurotransmitters (aka the chemical messengers that run your memory, attention, and mood) in check³. It also boosts blood flow to your brain and supports something called memory consolidation, which is basically how your brain files information from short-term to long-term storage.

During perimenopause, estrogen levels don’t just dip steadily⁴. They go on a bit of a roller coaster ride, down, then up, then down again. And when estrogen drops, you might notice you:

• Forget names or appointments you’d normally recall instantly
• Have trouble multitasking
• Lose words mid-conversation or mid-meeting
• Experience slower processing speed or decreased mental sharpness
• Find everyday tasks to be harder than normal

Here’s another layer to the brain fog cake: perimenopause often messes with your sleep⁵. Between night sweats, restless nights, and full-on insomnia, it can be hard to get a good night’s rest during perimenopause. Add those fluctuating hormones to the mix, and it’s the perfect recipe for brain fog.

Other Common Causes of Brain Fog

While perimenopause is one of the more common causes of brain fog, there are other reasons for mental cloudiness, too, including:

Nutritional Deficiencies

What you eat (or don't eat) can make a huge difference in how your brain functions. Some nutritional deficiencies linked to brain fog include:

• B12. A vitamin B12 can significantly impact cognitive function and is especially common in vegetarians, vegans, and older adults⁶
• Iron deficiency and anemia. This can reduce oxygen delivery to your brain, leading to fatigue and mental fog⁷
• General poor diet or restrictive eating. Eating too many processed foods or not enough variety of foods can starve your brain of essential nutrients⁸

Health Conditions

Several conditions are notorious for causing brain fog, with the most common being:

• Thyroid disorders, especially hypothyroidism (which is sneaky and often overlooked!)⁹
• Diabetes and blood sugar fluctuations that affect brain energy¹⁰
• Chronic fatigue syndrome, where brain fog is a hallmark symptom¹¹
• Lupus and other autoimmune conditions (sometimes called "lupus fog")
• Multiple sclerosis, which affects nerve communication¹²
• Celiac disease, which can affect more than your gut
• Long COVID, where brain fog is one of the most persistent symptoms

Though you may not be able to help or avoid these health conditions, you can still manage the symptoms—like brain fog—that accompany them. Keep reading because we’ve got tips!

Medical Treatments

Like with health conditions, sometimes there are medical treatments we can’t avoid. And while they may help certain aspects or our health (or even be life-saving) they can also lead to side effects, like brain fog. The most common treatments associated with brain fog are:

• Chemotherapy (often called "chemo brain")
• Radiation therapy
• Certain medications
• Polypharmacy (aka taking multiple medications that interact)
• Hormone therapy

If the side effects of these treatments are getting in the way of your daily life, talk to your doctor. You are probably not the first person who has ever come to them with this concern, and they will likely have strategies to help you navigate it!

Lifestyle and Environmental Factors

Even lifestyle choices that seem like they have nothing to do with your brain or cognition can affect it more than you realize. The most common lifestyle and environmental factors that influence brain fog include:

• Poor sleep (at any time, not just during perimenopause!)
• Chronic stress and anxiety
• Depression

Your physical environment can also influence brain fog. For example, mold exposure or mycotoxin exposure often leads to murky thinking. If you’ve noticed musty smells in your home or workplace and don’t have other lifestyle factors that could be contributing to your brain fog, it’s worth asking your doctor about!

Other Life Stages

Perimenopause isn’t the only time when a women’a hormones can go a little haywire¹³. Brain fog is also common during pregnancy (hello, “pregnancy brain!”), during the postpartum phase, and during menopause.

How to Tell What's Causing Your Brain Fog

Trying to figure out why your brain feels foggy can feel like detective work—but the clues are there if you know what to look for. Paying attention to when your fog shows up and what else your body is doing can help you pinpoint the cause (and clear things up faster).

For example, perimenopause or menopause brain fog often:

• Shows up or worsens in your 40s or early 50s
• Fluctuates along with your menstrual cycle (if you’re still having periods)
• Comes with other hormonal hallmarks—like hot flashes, night sweats, mood swings, or irregular periods
• Feels worse when sleep takes a hit (thanks, night sweats)
• Improves slightly on days when your hormones temporarily stabilize

While pregnancy or postpartum brain fog tends to:

• Pop up during pregnancy or shortly after giving birth
• Ease up once hormone levels settle post-delivery
• Pair with other pregnancy-related changes like fatigue, nausea, or disrupted sleep

And brain fog that’s linked to long COVID usually:

• Appears after a COVID-19 infection (sometimes weeks later)
• Lingers for months beyond recovery
• Brings along other symptoms like fatigue, shortness of breath, or changes in taste and smell

Along with the general timeline of when symptoms appear, look for other accompanying symptoms you might be experiencing that could point to a more specific cause.

For example, other symptoms of B12 deficiency might include:

• Tingling or numbness in your hands and feet
• Trouble with balance
• Fatigue and general weakness
• Pale or slightly yellow-toned skin

Iron deficiency or anemia can show up as:

• Extreme tiredness and weakness
• Pale skin, cold hands, and feet
• Brittle nails
• Dizziness or shortness of breath

Thyroid issues often involve:

• Unexplained weight changes
• Feeling unusually cold or overheated
• Dry skin or thinning hair
• Changes in heart rate or energy levels

Depression can bring:

• Low motivation or loss of interest in things you usually enjoy
• Persistent sadness or fatigue
• Changes in appetite or sleep
• Trouble concentrating or remembering details

Anxiety often feels like:

• Racing thoughts that make it hard to focus
• Physical tension or restlessness
• Constant worry that hijacks your mental space

If your brain fog started right after you began a new medication, that might be your smoking gun. Common culprits include:

• Certain antidepressants
• Antihistamines
• Blood pressure medications
• Sleep aids
• Pain medications

Please note, even if you feel like your medications are contributing to your brain fog, don’t stop them without talking to your healthcare provider—but definitely start a conversation! There may be alternatives or adjustments they can make that will help ease the brain fog, while still allowing you to get the medicine you need.

When to See A Doctor

While most of the time brain fog is nothing to worry about, there are times when what you are calling “brain fog” is actually the sign of a more serious cognitive impairment that needs immediate medical attention.

With normal brain fog, you are aware it is happening. It’s also:

• Temporary and fluctuating
• Doesn't progressively worsen
• Doesn't significantly change your personality

However, if you ever experience a sudden onset of severe confusion, delirium, or clouding of consciousness, along with any of the following symptoms, call your doctor right away:

• Sudden onset of severe confusion or delirium
• Progressive worsening over weeks or months
• Significant personality changes
• Getting lost in familiar places
• Inability to perform routine tasks you've done for years
• Clouding of consciousness or periods of being "not quite there"

What to Expect During Your Appointment

During an initial appointment for concerns of brain fog, your healthcare provider will likely take a detailed history, asking about things like:

• When symptoms started and how they've progressed
• Other symptoms you're experiencing (especially perimenopausal symptoms)
• Medications and supplements you're taking
• Sleep patterns and stress levels
• Menstrual history

From there, they also might perform or order diagnostic tests like:

• Blood tests to check for anemia, B12 and vitamin deficiencies, thyroid function, blood sugar levels, and hormone levels
• Neuropsychological testing if cognitive impairment is suspected
• Brain scan if there's concern about structural issues
• Referral to specialists like a neurologist or neuropsychologist

Relief and Treatment of Brain Fog

There’s no one-size-fits-all fix for brain fog.  Managing it isn’t about following a strict routine; it’s about identifying the root cause and finding the right combination of daily habits and supports that help that root cause.

Eat a Brain-Balancing Diet

What you eat can have a huge impact on how your brain functions, especially when it comes to energy, clarity, and focus¹⁴.

Aim for balanced meals that combine protein, healthy fats, and fiber to keep blood sugar steady and energy stable. Choose whole carbs like quinoa, oats, and lentils instead of refined grains or sugary foods that can lead to energy spikes and crashes.

A Mediterranean-style or plant-based diet rich in fruits, veggies, whole grains, nuts, fish, and legumes gives your brain the antioxidants and nutrients it needs to stay resilient, especially omega-3 fatty acids that help protect brain cells and reduce inflammation¹⁵.

And don’t forget about hydration, either! Even mild dehydration can dull your focus!

Move Your Body—and Rest It

Regular movement keeps both your body and brain in sync. Exercise helps reduce inflammation, balance hormones, and boost blood flow to the brain.

There’s no single “best” workout for brain health. Instead, mix it up with strength training to support muscle and metabolic health, cardio to improve circulation and oxygen delivery to the brain, and yoga or Pilates to lower stress hormones and promote calm.

Equally important? Rest. Aim for 7–9 hours of quality sleep each night. Poor sleep disrupts hormones like estrogen, cortisol, and insulin, all of which influence cognitive clarity.

Try setting a sleep routine that includes:

• Going to bed and waking up at consistent times
• Keeping your bedroom cool, dark, and quiet
• Avoiding screens an hour before bed
• Using relaxation cues like stretching or reading

And don’t forget non-sleep rest. Make time for quiet moments, walks, or meditation—anything that helps you reset your stress response.

Take Supportive Supplements

During menopause and perimenopause, your brain and body are working overtime to adapt to hormonal changes, and the right nutrients can make a big difference in keeping you sharp, balanced, and focused¹⁶.

There are a lot of supplements on the market, especially for perimenopause, but look for ingredients based on clinical data, like:

• Norway Spruce (HMRlignan™): Helps alleviate common menopause symptoms like hot flashes while supporting bone and cardiovascular health¹⁷.
• Flower Pollen Extract (Graminex® G63®): Promotes better sleep quality, supports hormone regulation, and helps reduce night sweats.
• Ashwagandha (Sensoril®): Reduces cortisol levels, boosts stress resilience, and helps balance energy throughout the day¹⁸.
• DIM (Diindolylmethane): Supports healthy estrogen metabolism, helps reduce bloating and breast tenderness, and aids in managing hormone-related weight changes¹⁹.
• Hop Extract (Lifenol™): Naturally relieves hot flashes and night sweats, promotes restful sleep, and helps ease mood swings and irritability²⁰.
• Broccoli Raffinate Seed Extract (BroccoRaphanin®): Supports cellular detoxification and healthy estrogen balance for overall hormonal harmony.

Happy V Menopause AM + PM brings these science-backed nutrients together in one targeted system designed specifically for this stage of life. The AM formula supports daytime energy, mood, and mental clarity, while the PM formula promotes deep, restorative sleep, helping keep perimenopause symptoms like brain fog in check around the clock.

Manage Stress

Chronic stress is one of the sneakiest causes of brain fog (and a lot of other not-so-great health effects, too!). When cortisol stays elevated, your memory and focus take the hit²¹.

Try incorporating small, realistic stress-management tools into your day, like a few minutes of mindfulness or meditation, yoga or breathing exercises, or some extra social time with friends.

Use Memory Aids

Sometimes, the best way to support your thinking is to outsource it. Memory aids aren’t crutches or a sign of weakness. They’re tools that can help your brain focus on what matters.

Try these simple tricks:

• Keep a planner or use smartphone reminders
• Create to-do lists and check them throughout the day
• Store essentials (like keys or glasses) in the same place
• Take quick notes during meetings or conversations
• Break big projects into smaller, bite-sized steps

Talk to a Therapist

If you suspect your brain fog might be linked to depression or anxiety, reach out to a licensed mental health professional. You don’t have to navigate the fog alone. Clarity often starts with asking for help.

Evidence-based approaches—especially Cognitive Behavioral Therapy (CBT)—help you identify unhelpful thought patterns, manage stress responses, and build tools to stay grounded and focused.

Preventing Brain Fog & Keeping Your Mind Sharp

Your brain evolves right along with you, and it thrives on consistent care²². No matter your age or phase of life, staying mentally sharp comes down to nurturing healthy daily habits that keep your mind active, balanced, and resilient for the long run.

Prioritize Lifelong Health Habits

Diet, exercise, and quality sleep aren’t just short-term solutions to clear brain fog. They’re the foundation for long-term cognitive health. Keep up those habits even after symptoms subside. They’re your brain’s lifelong allies.

Challenge Your Mind

You know that old saying, “Use it or lose it?” Well, your brain thrives on stimulation. Keeping it active helps strengthen neural pathways and build cognitive reserve over time. Engage in brain-boosting activities like puzzles, crosswords, or learning a new language or instrument. Read regularly—and mix it up. Try different genres, authors, or even topics outside your comfort zone. Take a class, attend a lecture, or explore a new hobby that stretches your thinking. Keep learning, growing, and stretching your mind, and it will stay sharp!

Stay Organized

Many times, mental clarity starts with physical and digital order. When your environment is calm, your brain can focus on what matters. Create simple systems for routine tasks so you don’t have to rely solely on memory. Declutter your workspace, home, and even your devices, and use calendars, lists, or reminders to free up mental space for creativity and focus.

Proactive Health Management

Staying on top of your overall health helps you catch issues before they cloud your thinking. The best things you can do are:

• Regular Checkups. Schedule annual physicals to monitor things like thyroid function, vitamin levels, and blood sugar. Don’t ignore new or unusual symptoms—address them early.
• Know Your Family History. Understanding your family’s health patterns can help you stay one step ahead of potential risks.
• Medication Awareness. Review your prescriptions with your healthcare provider at least once a year. Ask about cognitive side effects when starting something new and watch for medication interactions.

Building and maintaining these habits—alongside a nutrient-rich diet, good sleep, and stress management—creates a strong foundation for lifelong mental clarity and focus.

Resources and Support

Managing brain fog is easier when you have the right tools, professionals, and routines on your side. Whether you’re navigating perimenopause or simply want to stay sharp, here are resources that can help you find clarity and support.

Professional Support

The best place to start for support is with your healthcare provider. Your primary care doctor can run basic evaluations, like blood work to check hormones, thyroid function, and vitamin levels, and refer you to specialists if needed, including a:

• Neurologist: For ongoing or severe cognitive issues
• Endocrinologist: For hormone or thyroid-related concerns
• Psychiatrist: For depression, anxiety, or medication management

Complementary Approaches

Lifestyle-based tools can also play a big role in clearing the mental haze, particularly:

• Mindfulness and meditation apps like Headspace, Calm, or Insight Timer
• Memory and organization apps, including note-taking, task management, and voice assistant apps
• Brain exercise apps, puzzle books, crosswords, and logic games
• Free online courses or language learning apps
• Gentle movement practices such as yoga or Pilates
• Nutrition counseling focused on brain-healthy eating habits

Workplace Support

If brain fog is affecting your work performance, you may be eligible for adjustments that make your day easier. For example, you can:

• Request written or visual instructions for complex tasks
• Ask for flexible deadlines or reduced distractions when possible
• Explore your rights under the Americans with Disabilities Act (ADA) if cognitive symptoms persist

Track Your Progress

Keeping track of patterns helps you and your doctor understand what’s working—and what’s not. Try journaling or using an app to monitor:

• Brain fog intensity and timing
• Sleep quality and duration
• Diet, hydration, and exercise
• Stress levels and menstrual cycles (if applicable)
• Medications and supplements

Over time, these notes can reveal trends and help guide treatment decisions, making it easier to fine-tune your approach and stay on top of your mental clarity.

Final Thoughts

Brain fog is a real phenomenon. Whether it’s sparked by hormonal changes, stress, or simple overwhelm, it’s your body’s way of asking for support, not a sign that you’re losing your edge.

When you nourish your body, move regularly, sleep deeply, and stay curious, you’re giving your brain exactly what it needs to thrive. And if you’re navigating perimenopause or menopause, know that science-backed support—like Happy V Menopause AM + PM—can help you feel more balanced, focused, and yourself again.

 

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Disclaimer: This blog is for informational and educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Statements about supplements have not been evaluated by the Food and Drug Administration. For more information about vaginal infections, visit the CDC or speak to a licensed healthcare provider.