10 Menopause Dietary Strategies for Brain Health
Nearly two-thirds of people diagnosed with Alzheimer’s disease are women.1 Though striking, this statistic is likely not a coincidence. Why? Menopause could play a role. The intense hormonal shifts of menopause can create a ripple effect in a woman’s body — and the brain is not insulated from this impact. The drop in estrogen that comes with menopause often affects memory, focus, sleep, and overall cognitive resilience. At the same time, the brain’s energy demands, and nutritional needs actually increase, making this a uniquely vulnerable and critical stage for long-term brain function.2
The good news? What you eat during menopause can help protect your brain, sharpen your mind, and support long-term cognitive health. In this article, we’ll break down what to reduce, include more of, and how to build a brain-friendly diet that works with your body, not against it, during this transformative phase of life.
How Menopause Affects Brain Health
As estrogen levels decline, the brain loses one of its key protectors. Estrogen and brain function are closely linked — playing a vital and intertwined role in memory, mood regulation, and even how efficiently the brain uses energy.3 When estrogen dips, brain function can feel like it’s running on a low battery. Add in disrupted sleep, heightened stress, and major life transitions that often happen during this phase — aging parents, career shifts, kids leaving home — and it’s no wonder the brain feels off balance.
Research has shown that women’s brains undergo visible metabolic changes during menopause, including reduced glucose metabolism in areas related to memory and cognition.4 These shifts may even help explain why women are at higher risk for Alzheimer’s disease compared to men. As outlined in this article, it’s referred to as the “estrogen hypothesis” — the idea that the sudden drop in estrogen triggers a cascade of changes that make the brain more vulnerable to aging.
Of course, some risk factors like genetics, age, or carrying the APOE4 gene variant are beyond our control. However, diet is a powerful, modifiable factor. And during menopause, when the brain is asking for extra support, what you put on your plate matters more than ever.
The Root Causes and Turning Point in Your Dietary Choices
Your brain is a high-performance machine, and it requires a constant stream of energy and nutrients to function at its best. It’s one of the most energy-demanding organs in your body, consuming about 20% of your total energy supply.5 During menopause, this demand doesn’t go down. If anything, it rises.
As estrogen declines, your brain’s ability to efficiently use glucose (its primary fuel source) begins to shift. At the same time, the brain becomes more sensitive to what you're feeding it — both in terms of calories and quality. A poor diet during this stage can compound the brain fog, forgetfulness, and mood swings many women already experience.6
Research shows that inflammation, oxidative stress, and nutrient deficiencies worsen symptoms.7 When the brain is undernourished or exposed to chronic inflammation (often driven by ultra-processed foods, excess sugar, or excess saturated fats), it becomes harder to focus, remember details, or regulate emotions.7
This matters because menopause isn’t just a hormonal transition — it’s also a turning point for long-term brain health. After menopause, the risk for neurodegenerative diseases like Alzheimer’s rises significantly.8 Fortunately, dietary patterns that support metabolic and cognitive health, such as those rich in antioxidants, healthy fats, and anti-inflammatory compounds, may help lower that risk.9
10 Key Dietary Strategies for Brain Health in Menopausal Women
By weaving in a few strategic food choices — and cutting back on others — you can support your memory, mood, focus, and overall cognitive resilience in meaningful ways. Whether you’re approaching menopause or well past it, these nutrition-backed strategies can help set the foundation for long-term brain health.
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Eat More Fatty Fish: Omega-3s like DHA support memory, focus, and mood regulation, while the vitamin D in fatty fish may also help reduce osteoporosis risk during and after menopause.10
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Incorporate Phytoestrogen-Rich Foods: Foods like flaxseeds, soy, and legumes contain natural compounds that can mimic estrogen’s effects and help ease cognitive and emotional symptoms. These phytoestrogens for menopause brain health may help to calm intense hormonal fluctuations.11
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Choose Extra Virgin Olive Oil as Your Primary Oil: Rich in polyphenols and healthy fats, EVOO helps lower inflammation and supports memory and learning as the brain ages, making it a strong component of an anti-inflammatory diet for menopause.12
To unlock the full list, enter your email below, and also explore how your diet can help in delaying the onset of menopause, plus key dietary patterns to follow for menopausal brain health. Plus, you'll also get our FREE 18-page Brain Healthy Eating guide with recipes from top nutritionists, grocery lists, meal plans, and more.
Support Brain Health During Menopause with RELEVATE
Navigating menopause can feel overwhelming, but there are simple and powerful tools to make this transition more manageable. By prioritizing a diet that supports brain function and is rich in antioxidants, healthy fats, and essential nutrients, you can alleviate common symptoms such as brain fog and hot flashes while enhancing your long-term cognitive health
Practically speaking, during menopause, your body’s nutritional demands increase, and sticking to a perfect diet can be challenging. This is where nutritional supplementation can step in.
RELEVATE is a doctor-formulated brain health supplement with 17 specially-targeted nutrients drawn from the Mediterranean and MIND diets, two of the most scientifically supported patterns for cognitive protection. While a brain health supplement might not be the first on your mind when it comes to supplements for menopause, RELEVATE helps meets the nutritional needs of a woman’s brain during menopause. Beyond brain support, RELEVATE women users also reported:21
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Nearly 1/2 noticed improvement in mood and overall well-being.
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Nearly 1/2 experienced better sleep, more energy, and fewer hot flashes.
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2/3 of users saw improvements in focus and clarity.
RELEVATE fills critical nutritional gaps, supporting brain function, memory, and long-term resilience — at any stage of life. Learn more and order today by visiting here.
References
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18. Dunneram, Y., Greenwood, D. C., Burley, V. J. & Cade, J. E. Dietary intake and age at natural menopause: results from the UK Women’s Cohort Study. J Epidemiol Community Health (1978) 72, 733–740 (2018).
19. Morris, M. C. et al. MIND diet associated with reduced incidence of Alzheimer’s disease. Alzheimer’s and Dementia 11, 1007–1014 (2015).
20. Fekete, M. et al. The role of the Mediterranean diet in reducing the risk of cognitive impairement, dementia, and Alzheimer’s disease: a meta-analysis. Geroscience (2025) doi:10.1007/s11357-024-01488-3.
21. Survey Conducted by NeuroReserve. (2022).
