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You know the word perfectly, but you just can't find it. You forget why you walked into a room. You struggle to concentrate on a simple task. These symptoms, often dismissed or attributed to fatigue, have a name: brain fog. And during menopause, they have specific biological causes.
These cognitive problems affect a large majority of women during the menopausal transition. Understanding them is the first step towards no longer suffering in silence and finding the right ways to address them.
Menopause overview
Menopause is the natural and permanent end of menstruation. It is a normal stage in a woman's life, associated with age and caused by a decline in hormone production, mainly estrogen.
It is confirmed after twelve consecutive months without a period, following the depletion of the ovarian follicular reserve. The ovaries gradually stop producing estrogen and progesterone. In France, menopause occurs at an average age of 51, but its first effects can be felt during perimenopause, sometimes several years before periods stop [1].
The impact of menopause extends far beyond the reproductive system.
Estrogen also acts as a neuromodulator in many areas of the brain, including the hippocampus, prefrontal cortex and thalamus, all of which are involved in memory, concentration and emotional regulation [2].
Why does menopause affect the brain?
Cognitive problems during menopause are not imagined.
They result from three distinct biological mechanisms that simultaneously affect brain function.
The role of estrogen in cognitive function
Estrogen is essential for healthy brain function.
It strengthens neural connections in the hippocampus, the brain's memory center, and stimulates the production of serotonin, dopamine and acetylcholine, three neurotransmitters that are essential for concentration, memory and verbal fluency [2]. When estrogen levels decline during menopause, the brain loses this neurochemical support. Neurons communicate less efficiently, information processing slows down and working memory becomes less reliable.
In response to this decline, the brain adapts by producing more estrogen receptors to capture whatever signals remain available.
A study from Weill Cornell Medicine in New York shows that this compensatory mechanism can continue for up to ten years after menopause [3]. This adaptive process partly explains why cognitive problems can be more pronounced during perimenopause, when hormonal fluctuations are at their most erratic.
Cognitive problems are reported by more than 60% of women during the menopausal transition, according to data from the Study of Women's Health Across the Nation (SWAN) [4].
The impact of sleep disturbances on memory
Sleep is essential for memory consolidation.
During deep sleep, the brain transfers information from short-term memory to long-term memory through a process known as memory consolidation. This process involves the glymphatic system, a drainage network that removes metabolic waste accumulated throughout the day [5]. When sleep is fragmented by night sweats and declining progesterone levels, this process is disrupted. Information is not stored properly, making it more difficult to retrieve memories the following day.
Chronic poor sleep can also reduce hippocampal volume over time, progressively worsening memory difficulties [5].
The role of cortisol and chronic stress
Chronic stress directly affects the brain structures involved in memory.
Cortisol, the stress hormone produced in excess during menopause, acts directly on hippocampal neurons: it inhibits the formation of new neural connections and reduces neurogenesis (the creation of new neurons), which can eventually lead to progressive hippocampal atrophy [6].
It also increases the reactivity of the amygdala, the brain structure involved in detecting threats, creating a state of emotional hypervigilance (stress) that makes it difficult to concentrate effectively.
Unmanaged chronic stress can measurably reduce hippocampal volume, with direct consequences for memory and learning abilities [6].
How does menopause affect memory and concentration?
Cognitive problems during menopause can take many forms.
They are not limited to forgetting names and can affect a wide range of cognitive functions, including working memory, verbal fluency and emotional regulation.
Short-term memory problems
Short-term memory is one of the first areas to be affected.
Working memory, which allows us to temporarily retain and use information (such as a phone number, a shopping list or a spoken instruction), directly depends on the prefrontal cortex and hippocampus, two regions rich in estrogen receptors [2]. Hormonal changes disrupt this system. Recent information can seem to "slip away" before it has been properly stored.
Studies have also shown that learning new words and retaining information are particularly affected during perimenopause, before partially improving after menopause [4].
Difficulty concentrating and problems with verbal fluency
Brain fog can also result in slower information processing.
Women often describe difficulty maintaining their attention on a task for an extended period, taking longer to formulate their thoughts and experiencing "gaps" when trying to recall familiar words. This phenomenon is linked to slower nerve signaling associated with declining acetylcholine levels, a neurotransmitter whose synthesis is directly influenced by estrogen [2].
Verbal fluency, or the ability to quickly find the right words, is one of the cognitive functions most frequently reported as being affected during menopause [4].
Menopause and mental health: anxiety, mood and cognition
Mood disturbances can amplify cognitive difficulties.
Anxiety and depressive episodes, which are common during menopause, use up some of the brain's attentional resources. A brain dealing with a high emotional load has less processing capacity available for cognitive tasks. This can create a vicious cycle: memory problems generate anxiety, which in turn worsens concentration difficulties [6].
Science fact: A study by Reisel et al., published in BJPsych Open (2024) involving 978 women seeking care for menopausal symptoms, found a high prevalence of cognitive and mood-related symptoms, including brain fog, anxiety, depression and irritability, independently of vasomotor symptoms [7].
Are these cognitive problems permanent?
Brain fog during menopause is not necessarily permanent.
Studies consistently show that cognitive problems are more pronounced during perimenopause, when hormonal fluctuations are at their most erratic, and generally improve after menopause as the new hormonal balance stabilizes [4]. The SWAN study confirms that these cognitive changes mainly occur during perimenopause rather than as part of a linear and permanent decline [4].
However, there is an important nuance.
For a minority of women, particularly those with genetic risk factors or an unfavorable lifestyle, some problems may persist. Recent research has identified a link between the duration of estrogen deficiency and the risk of developing Alzheimer's disease: nearly two-thirds of people with Alzheimer's disease in the United States are women, and menopause represents a documented period of neurological vulnerability [8]. This highlights the importance of taking early action on protective factors.
Expert opinion: In most cases, menopausal brain fog is temporary and improves after menopause. Taking early action on lifestyle factors can help reduce the risk of long-term cognitive problems.
How can you improve memory and concentration during menopause?
Several approaches can directly target the mechanisms involved.
They complement each other and can be more effective when combined.
Physical activity and cognitive stimulation
Physical activity is one of the most powerful ways to protect the brain.
It stimulates the production of BDNF (Brain-Derived Neurotrophic Factor), a protein that promotes the survival of existing neurons and the creation of new neurons in the hippocampus. It also improves blood flow to the brain and reduces baseline cortisol levels, simultaneously acting on two of the three mechanisms identified [9]. Thirty minutes of endurance exercise per day is enough to produce a measurable effect on cognitive function.
Cognitive stimulation plays a complementary role.
Reading, memory games, learning a new language or playing a musical instrument help maintain neural networks and strengthen cognitive reserve, the brain's ability to compensate for neuronal loss. Mindfulness meditation can reduce anxiety and improve concentration by training the attentional system [9].
Diet and targeted micronutrition
Diet directly influences brain neurochemistry.
It is also important to remember that smoking, alcohol and drugs are not good for the brain.
Omega-3 fatty acids, found in oily fish, flaxseeds and walnuts, are essential components of neuronal membranes. They help reduce low-grade inflammation in the brain and support synaptic transmission [9]. B vitamins, particularly vitamins B6, B9 and B12, contribute to neurotransmitter synthesis and neuronal DNA methylation. Deficiencies in these vitamins are associated with accelerated cognitive decline.
Magnesium bisglycinate is particularly interesting because it combines the benefits of magnesium (stress regulation and cortisol regulation) with those of glycine (improved deep sleep). L-theanine, an amino acid found in green tea, promotes a relaxed state that supports concentration by increasing alpha brain waves without causing drowsiness [10].
At Argalys, we have formulated a menopause supplement without phytohormones or any direct hormonal effect, combining magnesium bisglycinate, L-theanine, Activ'Inside® saffron and vitamins B6 and B12 to support nervous system balance, sleep and cognitive function throughout the menopausal transition.
You can also find our two formulas together: Menopause and Omega-3 DHA in one pack designed to support you every day.
What you need to know about memory and menopause
Memory and concentration problems during menopause have specific, well-documented biological causes.
Declining estrogen levels, disrupted sleep and increased cortisol simultaneously affect the brain structures involved in memory and concentration. In most cases, these problems are temporary and improve after menopause.
Taking early action through physical activity, cognitive stimulation, a targeted diet and micronutrition can help reduce their intensity and protect the brain over the long term. You haven't lost your memory. Your brain is going through a transition. And it can be supported.
References
[1] MSD Manuals Professional. Ménopause. Révisé juillet 2023, modifié janvier 2024. doi:10.1097/GME.0000000000002187
[2] Goldman Laboratories. Brouillard mental pendant la ménopause : ce qui fonctionne vraiment. Mai 2026. Disponible sur : goldmanlaboratories.com. ACD Nutrition. Œstrogènes, GABA et ménopause : mécanismes derrière l'anxiété et l'insomnie. Juin 2026.
[3] Ramsay Services. Ménopause et santé mentale : impacts des changements hormonaux sur le cerveau. Étude Weill Cornell Medicine, New York. Disponible sur : ramsayservices.fr
[4] Goldman Laboratories, op. cit. [2]. Study of Women's Health Across the Nation (SWAN). Étude longitudinale, Universités américaines, depuis 1994.
[5] Inolab. Brouillard mental à la ménopause : ce qui se passe réellement dans votre cerveau. Mai 2026. Référence : Sleep, glymphatic function and cognitive decline in menopausal women. PubMed, 2022. Disponible sur : laboratoire-inolab.com
[6] Inolab, op. cit. [5]. Référence : Mosconi L et al. Menopause impacts human brain structure, connectivity, energy metabolism and amyloid-beta deposition. PMC, 2024.
[7] Reisel D, Crockett C, Glynne S, Kamal A, Newson L. Prevalence of Cognitive and Mood-Related Symptoms in a Large Cohort of Perimenopausal and Menopausal Women. BJPsych Open. 2024. doi:10.1192/bjo.2024.497
[8] France Alzheimer. Recherche : œstrogènes et Alzheimer. Juin 2023. Superbelles.fr. Ce que les médecins veulent que vous sachiez sur le déclin de la mémoire après la ménopause. Juin 2026. Données : 2/3 des personnes atteintes d'Alzheimer aux États-Unis sont des femmes.
[9] Inolab, op. cit. [5]. Référence BDNF et activité physique, méditation et réserve cognitive.
[10] Moshfeghinia R, et al. Efficacy of L-theanine in various neuropsychiatric conditions: a systematic review of randomized controlled trials. Neuropsychiatr Dis Treat. 2024.
