Brain fog. A woefully inadequate term for what can be a truly life-impacting symptom of our midlife transition. From the frustration of walking into a room and forgetting why you’re there, to struggling to find the right word mid-sentence or forgetting important information at work, it can be unsettling at best and, at worst, lead to a loss of confidence in work and life and real anxiety about our health.
Depending on the research you read, 60-80% of us will experience brain fog at some point in our menopause transition. Shifting hormone levels—particularly estrogen, progesterone, and cortisol— impact memory, focus, and mental clarity. Add in sleep disruption, stress, and blood sugar fluctuations, and it’s no wonder our brain struggles.
The good news? There is much we can do to take control of our brain health. And natural remedies for brain fog and evidence-based solutions that have been shown to support cognitive function, boost concentration, and help clear the mist. Here’s what science says about some of the most powerful botanicals to support mental clarity.
1. Ashwagandha – The Stress-Reducing Powerhouse
Brain fog isn’t just about hormones—it’s also about stress and cortisol overload. This is where Ashwagandha shines. As an adaptogen, Ashwagandha helps the body regulate stress hormones, which can in turn improve cognitive function, memory, and focus. Research shows it may enhance processing speed and executive function, particularly during stressful periods in life.
Read more: Ashwagandha improves memory and stress resilience
2. Bacopa – The Memory Enhancer
Used in Ayurvedic medicine for centuries, Bacopa is classed as a nootropic—a compound that actively enhances brain function. Studies show it can improve memory recall, attention, and mental processing speed, making it a powerful tool for brain fog.
Read more: Bacopa and cognitive performance
3. Moringa – The Nutrient-Dense Brain Fuel
Moringa is often called the “miracle tree” for good reason. It’s packed with antioxidants and essential nutrients, including iron—crucial for oxygenating the brain and reducing mental fatigue. Research suggests it can also help protect brain cells from oxidative stress, which is linked to cognitive decline.
Read more: Moringa and neuroprotection
4. Maca – The Energy & Mood Balancer
Maca is a hormone-supporting root known for helping with energy, mood, and stamina—all of which play a role in cognitive clarity. Emerging research suggests it may also support memory and learning, particularly in hormonal transition phases like menopause.
Read more: Maca’s effects on mood and memory
5. Flaxseeds – The Brain-Boosting Phytoestrogens
Flaxseeds contain lignans, which act as phytoestrogens—compounds that mimic estrogen in the body. Since estrogen plays a key role in brain function, flaxseeds may help counteract cognitive dips linked to hormonal changes. They’re also rich in omega-3s, which support brain cell communication and focus.
Read more: Flaxseeds and cognitive health
6. Cacao – The Brain-Boosting Superfood
Raw cacao is rich in flavonoids, compounds that increase blood flow to the brain and improve cognitive function. Research shows cacao flavanols can enhance memory, focus, and reaction time—making it a delicious and effective way to support brain health in menopause.
Read more: Cacao flavanols and cognitive function
How to use hard working botanicals in daily life
From shakes that contain moringa and maca to breakfast bowls with added cacao or flaxseeds, all of the botanicals explored above can be layered into your daily routine in easy, delicious ways. Natural remedies for brain fog aren't easy to find. The challenge is always then working out the correct therapeutic dosage levels and also optimising efficacy through herbal synergy. And it’s why we’ve curated an easy to shop Brain Fog Collection right HERE too. Explore Meno-Boost and Mood-Food in detail to see what formulation may be best for you.
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