Menopause and Memory Issues: Causes, Treatments, & Relief Strategies

We’ve all walked into a room and forgotten why we’re there, or struggled to find a word that was just on the tip of our tongue. These moments can be unsettling, especially if they start happening more often. If you’re in your 40s or 50s, there may be a hormonal explanation: brain fog and memory lapses are common during the menopause transition.

Here’s what could be going on: As estrogen levels fluctuate during perimenopause and drop more sharply after menopause, many people notice changes in focus, memory, or mental clarity. That’s because estrogen doesn’t just regulate your cycle—it also affects the brain. 

Estrogen receptors are found in areas linked to memory and cognition, like the hippocampus and prefrontal cortex. So when hormone levels shift, it can disrupt how these brain regions function. 

While these changes can feel unsettling, they’re typically temporary and not a sign of long-term decline. And there are practical ways to manage them. Understanding what’s happening in your brain is the first step toward feeling clearer, sharper, and more in control.

Let’s look at what’s behind menopause-related memory issues, how to spot the signs, and what you can do to feel sharper. From daily habits to medical treatments, you’ll find evidence-backed strategies to support your brain—and your confidence—through every stage of menopause.

Understanding memory issues during menopause

Memory issues during menopause often build gradually, becoming most noticeable when hormone levels fluctuate during perimenopause or drop sharply after menopause. Studies show that during this transition, people are most likely to notice changes in focus, processing speed, and verbal memory—the ability to recall words, conversations, or names. For many people, these cognitive changes become less pronounced later on postmenopause as hormone levels stabilize and the brain adapts. Studies suggest improvements in memory and brain function over time. Let’s take a look at what happens in the stages: 

• Perimenopause (mid-40s/early 50s): Many people begin noticing memory lapses, trouble concentrating, or word-finding issues. The Seattle Midlife Women’s Health Study found these complaints were most common in the early transition stages, when hormone levels can be erratic. While cognitive test scores typically remain normal, the subjective experience of “brain fog” can still disrupt daily life.
• Early postmenopause (a year after menopause): Memory and focus issues often stick around in early postmenopause, when estrogen levels take a sharp drop. Forgetfulness, word-finding problems, or mental fog can feel worse if you’re also dealing with poor sleep, low mood, or anxiety, which are common during this stage and can make cognitive struggles feel even more noticeable.

By late postmenopause (about two to three years after menopause and beyond), many women report fewer cognitive issues. As hormones settle into a new baseline, the brain may adapt, making memory and focus easier to manage. The study suggests that with strategies to support sleep, mood, and stress, cognitive function often stabilizes or improves over time.

Memory issues during menopause: What are some signs

Memory issues during menopause are usually mild and show up in everyday moments. According to studies, common symptoms can include:

You may notice that you

• Forget why you walked into a room
• Lose your train of thought mid-sentence
• Struggle to recall names or words
• Take longer to complete some tasks that once felt easy

Many women also describe the experience of brain fog. During menopause, brain fog usually feels like mental fuzziness, like struggling to focus and zoning out, while memory issues are more about forgetting specific things like names, appointments, or where you put things.

Memory issues during menopause: What’s happening in the brain?

Hormones don’t just control your cycle—they’re also connected to how your brain works. As estrogen levels shift during perimenopause and drop after menopause, it can shake up some key brain functions.

Here’s what’s happening:

Estrogen is a brain booster: It helps support critical areas of the brain, like:

• The hippocampus (your memory center)
• The prefrontal cortex (in charge of focus, decision-making, and learning)

When estrogen drops, these brain areas might not work as smoothly: That’s when things like forgetting words, losing your train of thought, or struggling to concentrate can start to pop up more often.

Communication between brain cells gets disrupted: Estrogen helps brain cells “talk” to each other. With less of it around, those connections can weaken, kind of like a fuzzy phone call instead of a clear one.

Important brain chemicals can shift, too: Estrogen affects the levels of key neurotransmitters, including:

• Acetylcholine, which helps with memory and learning
• Dopamine, which supports focus and motivation
• Serotonin, which helps regulate mood and emotional balance

Lower estrogen can throw these out of balance, which is why brain fog and even mood changes can happen at the same time. These changes are usually temporary, and there are ways to support your brain as it adjusts. Staying active, sleeping well, managing stress, and eating brain-healthy foods can all make a real difference.

Who’s more likely to notice menopause memory issues?

Memory issues can affect anyone during menopause, but certain factors can make them more noticeable:

• High levels of stress
• Disrupted or poor-quality sleep
• Depression or other psychological conditions

Some evidence suggests that those who experience more frequent or severe menopause symptoms, like hot flashes, may be at higher risk of experiencing memory issues. 

How common are memory issues during menopause?

Memory and cognitive issues are very common during the menopause transition. Research shows that about two-thirds of women report difficulties during perimenopause and early postmenopause, with verbal memory most often affected. Many notice they forget words, names, or recent conversations. While these changes can feel alarming, they don’t signal permanent cognitive decline. Cognitive performance tends to rebound after menopause, as the brain adapts to a new hormonal baseline.

A drop in estrogen, specifically estradiol, plays a central role. As estradiol levels decline, communication between neurons becomes less efficient, affecting attention, working memory, and learning. On top of that, common menopause symptoms—like poor sleep, hot flashes, and mood swings—can intensify feelings of brain fog and forgetfulness.

Memory issues during menopause: Causes and risk factors 

Memory and concentration issues during menopause can be tied to shifting estrogen levels, but genetics, lifestyle, and underlying health conditions all play a role in how (and even when) cognitive symptoms show up. Here’s a closer look at the many factors that influence brain function during menopause—and what might help.

1. Hormone fluctuations: When estrogen levels drop during menopause, it affects parts of the brain that help with memory, focus, and mood. You might feel foggy, forgetful, or mentally off your game. It can also disrupt sleep, which makes thinking clearly even harder. 
2. Genetic factors: Some studies suggest that people who carry the gene associated with a higher risk of Alzheimer’s may experience greater changes in the brain during menopause. But having this gene doesn’t mean memory decline is inevitable. Many factors influence cognitive health, including sleep, mood, hormone levels, and lifestyle. While genetics can shape your risk, they’re just one piece of a much bigger puzzle.
3. Lifestyle choices: Your daily habits play a big role. High stress, irregular sleep, and an unbalanced diet can all impact your cognitive function. 
4. Natural aging: It’s normal for memory and focus to change with age, but when estrogen drops, it causes brain changes that are different from regular aging. One study even found it can affect how the brain looks and works.
5. Underlying health conditions: Sometimes, things like thyroid issues or a vitamin deficiency can affect your memory. Regular check-ups can help you stay on top of these potential risk factors.

How to manage memory issues during menopause

You can take steps to support your brain health through it. The key is to focus on habits that support both your body and your mind.

Eating well to support memory during menopause

What you eat can play a big role in how clearly you think and how easily you remember things, especially during menopause. A well-rounded, nutrient-dense diet can help protect brain function and ease some of the memory challenges that come with hormonal changes.

Here are some key nutrients and habits that might help:

• Add more omega-3s: These healthy fats—found in foods like fatty fish, walnuts, and flaxseeds—may help with mood and mental sharpness. A study found omega-3s were linked to clearer thinking and better mood regulation. They’re thought to work by supporting serotonin, reducing inflammation, and helping the brain stay flexible—all important during menopause.
• Don’t skip vitamin E: Known for its antioxidant powers, vitamin E protects your brain cells from damage caused by stress and inflammation. That’s important when it comes to staying focused and avoiding memory slips. It might even help with hot flashes, which could mean better sleep—and that helps with mental clarity too. Look for vitamin E in foods like almonds, sunflower seeds, spinach, broccoli, and mango.
• Get your B vitamins: Folate, B6, and B12 all support healthy brain function. When levels are too low, it can raise something called homocysteine, which has been linked to memory issues and cognitive decline. You’ll find these vitamins in leafy greens, beans, whole grains, dairy, and lean proteins. Just be careful not to overdo it with supplements—too much B6 (over 50 mg per day) can cause nerve problems.
• Boost your vitamin D and calcium: Vitamin D helps your body absorb calcium and also supports brain health. One study showed that a moderate daily dose of vitamin D (2,000 IU) improved memory, while a higher dose slowed reaction time. You can get vitamin D from fatty fish, fortified milk, eggs, and some sun exposure.
• Don’t forget zinc and magnesium: Zinc and Magnesium help your brain send signals properly and support mental clarity and focus, according to the National Council on Aging. Low levels have been tied to anxiety and sleep problems, both of which can make memory problems worse. You’ll find them in foods like pumpkin seeds, almonds, spinach, and black beans.
• Cut back on sugar and processed foods: Too much sugar can cause inflammation and energy crashes, which may make it harder to concentrate. Try sticking to whole, unprocessed food. Including fiber-rich carbs like lentils, fruits, veggies, and oats can help keep your brain sharp throughout the day.

If you’re not sure you’re getting all the nutrients you need through food, check in with your doctor about whether supplements might help. For more guidance, Noom offers a full list of recommended vitamins and minerals for menopause.

How exercise can help improve memory

Exercise isn’t just good for your body—it’s great for your brain too. It improves circulation, boosts mood, and sharpens thinking. Studies show that regular physical activity can ease menopause-related memory issues and even lower long-term risks for cognitive decline.

• Aerobic activities like walking, swimming, or biking help increase blood flow and support brain performance.
• Mind-body practices like yoga and tai chi reduce stress, which can help you stay more mentally clear.
• Strength training has also been linked to better brain function and can help you maintain metabolism and muscle mass as you age.

Consistent movement also supports better sleep and reduces symptoms of depression, two things that can really affect memory and focus.

Other ways to keep your brain sharp during menopause

Memory issues during menopause can also be triggered by stress and lack of sleep, both of which affect how well your brain can process and store information.

• Tame stress levels: Techniques like meditation, breathing exercises, and even daily walks can help lower cortisol, the stress hormone that affects memory and focus.
• Prioritize better sleep: Menopause can interrupt sleep due to hot flashes and hormonal shifts. Poor sleep makes it even harder to think clearly. Try keeping your bedroom cool, limiting screens before bed, and sticking to a regular bedtime to improve your rest. Check out Noom’s guide on menopause and sleep for more tips. 
• Exercise your brain: Activities like puzzles, memory games, or learning something new—like a language or instrument—can keep your mind engaged and strengthen your memory. Socializing and meaningful conversations also give your brain a workout.

Tip: Track your symptoms

Using an app or journal to track symptoms can help you spot patterns. For example, you might notice that memory lapses happen more often after a bad night’s sleep or on stressful days. These insights can help you adjust your habits accordingly and work on what will give you the biggest benefit.

With the right mix of lifestyle habits and a little patience, it’s absolutely possible to feel mentally sharper and more focused through menopause and beyond.

Do memory issues go away after menopause?

For most people, menopause-related memory issues improve after hormone levels stabilize postmenopause. Mental fog tends to lift, and thinking becomes clearer again. One study tracked people in early menopause for 18 months and found no big drop in memory or thinking, just a small slowdown in verbal fluency, like finding the right words.

Still, this isn’t true for everyone. Some people notice lingering symptoms, especially if other factors are at play, like ongoing stress, sleep disruptions, or other health issues.

Memory can also change with age. The important thing is to stay proactive. If symptoms continue or worsen, check in with a healthcare provider. They can help rule out other causes and offer support or treatment options that match your needs.

When to see a doctor for memory issues during menopause

It’s normal to have occasional memory slips during menopause, but if symptoms feel disruptive, bring them up with your healthcare provider. You’ll want to get checked out if:

• Memory issues start interfering with daily life.
• You’re having trouble with language, problem-solving, or navigating familiar places.
• Mood changes go hand-in-hand with cognitive symptoms.
• Symptoms appear suddenly or seem to be getting worse.

There’s no single test to confirm menopause-related memory problems. But clinicians use a combination of tools to assess memory problems and rule out other causes:

• Detailed medical history: A provider will ask about menopause symptoms, memory concerns, mood, sleep, medications, and family history of cognitive disorders.
• Cognitive screening tools: Common assessments include:
  • MoCA (Montreal Cognitive Assessment): Screens for mild cognitive impairment.
  • MMSE (Mini-Mental State Examination): Measures memory, language, and attention skills.
  • These are used to detect patterns and the severity of cognitive issues.
• Lab tests: Blood tests check for:
  • Thyroid disorders
  • Vitamin B12 or D deficiencies
  • Iron levels
  • Hormone levels (e.g., estrogen, FSH), if menopause status is unclear
• Mental health screening: Because anxiety and depression can mimic or worsen memory issues, screenings for mood disorders are often included.
• Neurological referral (if needed): If symptoms suggest a more serious condition (like early-onset dementia or Alzheimer’s), the provider may refer you to a neurologist for imaging (MRI or CT) or further evaluation.

Menopause memory issues: Medical treatments and professional advice

Lifestyle habits go a long way in managing menopause-related memory issues, but for some people, medical treatments may offer added support. Certain medications may be able to help reduce the symptoms of menopause memory issues, improving focus, mood, and overall health during this transition. 

Can hormone replacement therapy (HRT) help?

Hormone replacement therapy (HRT), also known as menopausal hormone therapy (MHT), is one of the most studied options for managing certain menopause symptoms. Since estrogen plays a key role in memory and cognitive function, HRT may help improve mental clarity, focus, and recall in some people, particularly when it relieves symptoms like hot flashes or poor sleep that are linked to cognitive complaints. However, memory issues and brain fog aren’t currently  FDA-approved indications for HRT, and clinical trial data on these uses are limited.

Some research suggests that starting HRT early, within 10 years of menopause and under age 60, may help protect cognitive function. But results are mixed on whether HRT prevents long-term decline or reduces Alzheimer’s risk. A healthcare provider can walk you through the benefits and risks based on your personal history. Learn more about separating HRT fact from fiction.

Other medications that can help with menopause memory issues

Other medications can help manage menopause symptoms that often make memory issues worse, like poor sleep, hot flashes, and mood swings. While these treatments don’t directly boost memory, they can help you think more clearly by addressing the symptoms that interfere with focus and recall.

• SSRIs (selective serotonin reuptake inhibitors): Medications like escitalopram (Lexapro) or paroxetine (Paxil) help ease mood swings and hot flashes, which can lead to better sleep and focus.
• SNRIs (serotonin-norepinephrine reuptake inhibitors): Venlafaxine (Effexor) is often used for hot flashes and may support energy and mental clarity by improving overall mood.
• Gabapentinoids: Originally used for nerve pain, Gabapentinoids can improve sleep quality and reduce night sweats, both of which affect brain function during the day.
• Fezolinetant (Veozah): This FDA-approved drug works by calming the brain’s temperature regulation center, reducing hot flashes. While it doesn’t directly treat brain fog, fewer symptoms and better sleep can help your mind feel clearer.

Natural remedies for menopause memory issues: What works and what doesn’t

Many natural remedies claim to ease menopause brain fog, but not all are backed by science. While lifestyle factors like stress and sleep play a role in brain health, some supplements marketed for memory issues and brain fog show mixed results.

Here’s a breakdown of popular options:

Supplement	The claims	Does it work?	How it’s taken
Soy isoflavones	Soybeans are rich in isoflavones, plant compounds that mimic estrogen in the body.	Probably not. Some studies suggest modest cognitive benefits for some postmenopausal people, but other research shows little to no effect. More research is needed to determine its effectiveness.	Soy foods are the safest option. Some people can’t absorb isoflavones from supplements, and their long-term safety remains unknown.
Ginkgo biloba	Derived from the ginkgo tree, it’s promoted for cognitive-enhancing properties.	Some studies show modest improvements in visual memory, attention, and flexibility, but others report limited benefits.	Taken as an herbal supplement in pill or extract form. Efficacy varies widely among individuals and studies.
Red clover	Contains phytoestrogens similar to soy.	Research has shown no significant improvement in processing speed, memory, verbal ability, or frontal cortex function, and no benefit in relieving menopausal symptoms.	Usually consumed in isoflavone supplement form. Results are inconsistent, and large studies show no symptom relief benefit.
Ginseng	Traditionally used to support cognition.	Clinical trials found no significant effects on attention, memory, category generation, or frontal lobe function in menopausal individuals.	Taken as capsules, powders, or teas. Despite traditional use, research doesn’t support its effectiveness for cognitive symptoms.
Black cohosh	Commonly used for hot flashes.	Studies haven’t shown any significant improvements in verbal memory or cognitive function with supplementation.	Used in supplement form to relieve menopausal symptoms like hot flashes, but not recommended for memory or thinking issues.

What to watch out for:

• Beware of unsupported claims –  Some supplements are unregulated and may make unsupported claims. Ask your doctor about any studies or evidence that show benefits.
• “Natural” doesn’t always mean safe – some herbs can interact with medications or cause side effects.
• Supplements shouldn’t replace medical treatment – Delaying proven treatments like hormone therapy in favor of unproven remedies may not be helpful. Don’t overlook proven medical options like HRT or nonhormonal FDA-approved prescriptions if lifestyle changes aren’t enough.

While some herbal supplements may offer mild benefits, the research is limited. A balanced diet, stress management, and sleep support are more reliable tools. Always check with your healthcare provider before starting new supplements.

How to stay sharp through menopause memory changes

Memory issues during menopause often show up as brain fog, trouble focusing, or forgetfulness—like struggling to find the right word, misplacing everyday items, or feeling mentally “off.” These symptoms can feel frustrating, but there are many ways to take back control. 

From brain-boosting foods and consistent exercise to better sleep and stress relief, the daily choices you make can have a real impact on how clearly you think and feel. While hormone changes may play a big role, they’re just one part of the picture. Supporting your brain through movement, rest, and nourishment is key, and for some, exploring medical options like symptom-targeted prescription medications can provide extra support.

The most important thing to remember? These changes are usually temporary, and with the right tools, you can feel sharper and more focused again. 

Noom’s expert-backed resources are designed to guide you through every stage of menopause, helping you build habits that support both body and mind. From symptom tracking and brain-friendly meal plans to stress management and sleep tips, Noom can help you feel more like yourself, every step of the way. Learn more about the tools Noom has to support you through menopause.