What to eat when perimenopause is affecting your thinking

The cognitive symptoms of perimenopause are measurable and documented. Brain fog, slower recall, difficulty concentrating, word-finding problems. These are not signs of early dementia. For the vast majority of women, they are temporary changes driven by fluctuating oestrogen.

Oestrogen regulates brain energy use, supports serotonin and dopamine synthesis, reduces neuroinflammation, and promotes the growth of new neural connections. As it fluctuates and declines, the brain adapts. That adaptation period is what many women experience as brain fog.

Creatine (4/5 Strong) — 3-5g monohydrate daily, or 1.5g HCl. Results take 4-8 weeks.

Magnesium (4/5 Strong) — 200-400mg glycinate in the evening.

Omega-3 (3/5 Moderate) — 1,000-2,000mg combined EPA+DHA daily.

B vitamins (3/5 Moderate) — A B-complex with breakfast.

Protein (5/5 Very Strong) — 1.2-1.6g per kg body weight daily.

Include more of:

• Oily fish (salmon, mackerel, sardines) — EPA, DHA, B12, protein
• Eggs — choline, B12, protein
• Dark leafy greens — magnesium, folate
• Seeds (pumpkin, sunflower) — magnesium, zinc
• Legumes — B vitamins, protein, fibre
• Dark chocolate (70%+) — magnesium, polyphenols

Include less of:

• Ultra-processed food
• High-sugar food — blood sugar spikes amplify brain fog
• Alcohol — disrupts sleep and cognitive recovery