Brain fog? Oh yes, it’s real – and it’s rude 😩
If you’ve found yourself staring at your phone wondering why you picked it up, walking into rooms and forgetting what you came for, or completely blanking mid-sentence – welcome to the club. Perimenopause brain fog is a fun little feature of this stage of life, and no, you’re not imagining it.
After a lot of trial and error (and a few very forgettable weeks), I’ve found some small but mighty tools that have genuinely helped me. These aren’t miracle cures – just a few simple, everyday things I’ve used that support my memory, focus, and that sense of being slightly more together.
💬 Why trust me? I’m not a health professional – just a fellow 50-something navigating midlife and sharing the things that actually make a difference. No fluff, no guilt, just honest help.
📌 These product suggestions are based on my personal circumstances and experience. If you’re concerned about your symptoms, or thinking of trying any new supplement or health protocol, please speak to your GP or a qualified healthcare provider first.
🧠 Top Picks at a Glance
| Product | Best For | Quick Summary |
|---|---|---|
| Magnesium Supplement | Cognitive support | Supports sleep, mood and mental clarity |
| Daily Planner Pad | Staying on track | Helps offload your brain onto paper |
| Reminder Water Bottle | Hydration + energy | Gentle nudge to drink throughout the day |
| Essential Oil Diffuser | Mental clarity | Creates a calming, focus-friendly atmosphere |
| Creatine Monohydrate | Cognitive support + energy | Shown to aid brain function + focus in midlife women |
1. Magnesium Supplement – Sleep, Mood, and Mental Sharpness
⭐ Best for: Supporting clarity from the inside out
Magnesium is one of those underrated supplements that quietly seems to help everything – sleep, anxiety, and yes, brain fog. I take it before bed, and while it’s not a magic switch, I definitely notice the difference when I forget to take it!
Did you know there are several different kinds of magnesium that can help target different symptoms? I found this explainer really helpful!
✅ Pros:
- May support restful sleep and hormone regulation
- May help reduce overwhelm and foggy thinking
- Easy to take (available as capsules or powder)
❌ Cons:
- Not instant – needs a week or two of consistent use
- Different types of magnesium supplement may have different effects
🧪 Backed by research: Studies show that magnesium supplementation may improve cognitive performance in middle aged people: Lu et al., Nutrients, 2023 Jun 10;15(12):2706.
2. Daily Planner Pad – Your Brain, But On Paper
⭐ Best for: Managing the mental load
If your mind feels like 27 browser tabs open at once, this simple planner pad is your new best friend. I keep one on the kitchen table and brain-dump everything in the morning. Just having it written down frees up so much space in my head.
✅ Pros:
- Affordable, visual and easy to use
- Breaks up the day into bite-sized steps
- Instant sense of relief (honestly)
❌ Cons:
- Not great for long-term planning
3. Water Bottle with Time Markers – Stay Hydrated, Stay Sharp
⭐ Best for: Boosting energy and reducing fog naturally
Mild dehydration can cause tiredness and poor concentration – which sounds suspiciously like brain fog. A bottle with time markers is a low-effort way to stay hydrated without constantly checking your watch. In other words, it helps without requiring much thought.
✅ Pros:
- Subtle but powerful energy boost
- Great for desk or when you’re around the house
- Some even track daily goals
❌ Cons:
- May be bulkier than regular bottles
4. Essential Oil Diffuser – Calm, Clear, and Grounded
⭐ Best for: Creating a brain-friendly space
When brain fog creeps in, creating the right environment can make all the difference. I use a small essential oil diffuser at my desk – a few drops of rosemary or peppermint and the whole room feels calmer, more focused, and more me.
✅ Pros:
- Creates a relaxing, focus-boosting atmosphere
- Easy to use, runs quietly in the background
- Doubles as a mini self-care moment
❌ Cons:
- You’ll need to buy essential oils separately
5. Creatine Monohydrate – Focus, Energy, and Brain Support
⭐ Best for: Clearer thinking and cognitive support
While it’s best known as a supplement for gym-goers, studies show creatine may also support mental clarity, memory and energy – particularly in midlife women. I take a small scoop daily and notice more steady focus and less mental fatigue. Plus, it’s easy to blend into my routine.
✅ Pros:
- Scientifically backed for brain performance
- Also supports muscle strength and recovery
- Easy to mix into smoothies or water
❌ Cons:
- Some experience mild bloating/water retention at first
- May not be suitable for those with kidney problems
🧪 Backed by research: Emerging studies suggest that creatine supplementation can support cognitive performance, particularly in women under mental stress or during midlife. Smith-Ryan et al., Nutrients
. 2021 Mar 8;13(3):877)
🧭 How to Choose What Works for You
- Start simple: One change can help more than you think.
- Look for habits, not fixes: You’re building support, not chasing a cure.
- Listen to your body and do your research: speak to your GP for support and advice
- And remember: what works for someone else may not be right for you – and that’s okay.
⚠️ Important!
I’m not a medical professional – just someone sharing what has personally helped me navigate brain fog and midlife muddles. These suggestions are not intended as medical advice, and brain fog symptoms can be related to a number of other issues such as nutrient deficiencies, lack of sleep, stress, and even undiagnosed medical issues. Please speak with your GP or a qualified healthcare provider if you are concerned about your symptoms or considering starting a new supplement or health protocol.
🙋♀️ FAQs
Q: Are these solutions medically approved?
A: They’re not treatments – just supportive tools. Always check with your GP if unsure.
Q: How long until I see results?
A: Some (like water or planner pads) work immediately. Supplements may take a couple of weeks. As with most things, consistency helps.
Q: Can these help with other perimenopause symptoms?
A: Yes – sleep, energy, and mood often improve too. So consider giving one or two a try to see what works best for you.
Final Thoughts
Peri-menopausal brain fog can make you feel like you’re losing your edge – but you’re not. I’ve found these tools are simple, affordable, and have been surprisingly effective at helping me feel a little more clear, calm, and capable.
It’s not a perfect solution, but they’re good enough. And some days? That’ll more than do.
👀 Liked this post? Why not check out Perimenopause Skincare: Real-Life Solutions That Don’t Cost the Earth
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