Brain Food for Menopause: Nourishing Your Mind In Transition

13 Mar

Menopause isn’t just about shifting hormones — it’s also a time of profound brain recalibration. As estrogen levels decline, the brain adapts, rewiring itself to maintain cognitive function, memory, and mood balance. The good news? The right nutrition can support this process, helping you stay sharp, energised and mentally resilient.

Dr. Lisa Mosconi, a leading neuroscientist and author of Brain Food, reminds us that what we eat directly affects how well our brain functions — especially in menopause. And the star nutrient that your brain loves the most? Omega-3s.

Omega-3s: Your Brain’s Best Friend

Think of omega-3s as the premium nutrient for your brain. These healthy fats—especially DHA and EPA—keep your brain cells strong, reduce inflammation, and support neurotransmitter function, memory and mood. Women with higher omega-3 levels tend to experience fewer cognitive changes during menopause.

So, where do you find them?

Fatty fish (salmon, sardines, mackerel) – Aim for 2-3 servings per week
Chia seeds, flaxseeds, walnuts – Easy to add to smoothies or salads!
Algal oil supplements – A great plant-based option

Supercharge Your Brain: Omega-3s + B Vitamins
Want to take it up a notch?

Combine omega-3s with B vitamins — especially B6, B12 and folate. These vitamins work together to reduce homocysteine, an amino acid linked to brain fog and cognitive decline. In simple terms? They help your brain absorb and use omega-3s more effectively!

Best sources of B vitamins?

Eggs – A rich source of B12 & choline (great for memory)
Leafy greens – Spinach, kale, and broccoli for folate
Salmon & sardines – The ultimate brain-food combo!

More Brain-Boosting Foods
Alongside omega-3s, your brain thrives on:

Phytoestrogens (flaxseeds, soy, sesame) – Help balance hormones naturally
Complex carbs (quinoa, oats, legumes) – Keep your energy stable
Antioxidants (berries, leafy greens, dark chocolate) – Combat oxidative stress

By prioritising brain-nourishing foods, you can support your cognitive health and navigate menopause with clarity, focus and vitality. Your brain is evolving — fuel it wisely!