Brain Fog During Menopause Is Connected To Low Levels Of This Nutrient, Per New Study

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Menopause and perimenopause pack a whopper of a punch when it comes to pesky symptoms. Think: Hot flashes, random sweats, vaginal dryness, mood swings, and more. But it’s not just your body that bears the brunt of this hormonal change. Your brain may take a hit too, in the form of brain fog.

Of course, there’s renewed interest in hormone therapy and its benefits for treating some of the symptoms mentioned. But new research also suggests you may be able to combat that brain fog by making sure you’re getting enough of one key nutrient in your diet. Here’s what you need to know.

Meet the experts: Mary Jane Minkin, MD, a clinical professor of obstetrics and gynecology and reproductive sciences at Yale School of Medicine and founder of Madame Ovary; Jessica Cording, RD, the author of The Little Book of Game-Changers

What did the study find?

The study, which was published in the journal Nutrients, analyzed data from 39 women who weren’t anemic but who had either low iron levels or normal iron levels for their age. The women, who had a mean age of about 54, provided blood samples, went through MRI scans to look at their brain iron levels, and did a few cognitive tasks with an electroencephalogram (EEG), a test that measures the electrical activity of the brain.

The researchers discovered that women who had adequate levels of iron in their blood did better on cognitive tasks than those with lower levels. Those whose iron levels were below what was expected for their age did worse on tests for memory, attention and cognition.

“Addressing low iron levels at the menopausal transition may be a candidate approach for alleviating the ‘brain fog’ commonly experienced at menopause,” the researchers wrote.

How does iron impact brain fog?

First, it’s important to establish why iron is so essential to humans. Along with a slew of other things, iron helps red blood cells carry oxygen throughout your body, per the National Institutes of Health (NIH). Iron is a crucial component of hemoglobin, which is a protein in red blood cells that binds to oxygen. When your iron (and hemoglobin) levels are good, your blood can more easily shuttle oxygen around your body, including to your brain.

Symptoms of low iron levels during any phase include trouble concentrating and difficulty with cognitive function, so this isn’t completely out there, says Jessica Cording, RD, author of The Little Book of Game-Changers. You may also feel weak and struggle to get through workouts when your iron levels are low, according to the NIH.

It’s not uncommon for women in perimenopause to have heavy bleeding, says Mary Jane Minkin, MD, a clinical professor of obstetrics and gynecology and reproductive sciences at Yale School of Medicine and founder of Madame Ovary. That can cause women to have low iron levels (blood loss is linked to iron loss). “Blood brings oxygen to our tissues, including the brain,” Dr. Minkin says.

If you are struggling with lower iron levels, you’ll get less oxygen to all of your tissues, including the brain, she explains. Cue the brain fog.

What are normal iron levels?

Iron levels vary person to person and depending on your age, but women usually should have levels of 35 to 145 mcg/dL, according to Mount Sinai. But healthcare providers will also usually look at other things related to iron, like your total iron binding capacity (which tells if there’s too much or too little iron in the blood) and iron saturation (the percentage of a protein that carries iron in the blood called transferrin), Cording says. “That can tell us a little more about what’s going on,” she says.

How can I check my iron?

Getting your iron levels checked involves a blood test that is given by a healthcare professional, like your general practitioner or a dietitian. Dr. Minkin says it “makes sense” to stay on top of your iron levels when you’re in perimenopause and menopause.

“If someone is dealing with brain fog, it’s also smart to get their vitamin B12 and folate levels done,” Cording says. “Those can also impact brain function.”

How can I get adequate iron in my diet?

Cording usually recommends focusing on getting your iron from food first before immediately leaning on supplements. That means loading up on things like white beans, lentils, red meat, fortified cereals, spinach, and tofu, she says. If you’re bleeding heavily, she suggests being especially aware of how much iron you’re having during that time to help get your levels up.

But if your iron levels are especially low, your healthcare provider may recommend taking a supplement. The exact amount to take depends a lot on your current levels. “People with less frequent periods or no periods probably don’t need as much iron as younger women who are bleeding regularly,” Cording says. “But some women in perimenopause experience more frequent and heavier periods—they might need more iron than younger women.”

Ultimately, if you’re dealing with brain fog, it’s important to talk to a healthcare professional. They can order testing and help you find a solution from there.