The 5 Best Brain Fog Supplements For Menopause in 2024: A Detailed Comparison

Helen Miller | 5 min read time | Last updated: May 2024
We reviewed over 89 menopause supplements to give you the top 5 supplements for brain fog and mood support, along with advice on what to look for and how to spot the scams, saving you time and money.

The Culprit Behind Menopausal Brain Fog
As women in our late 30's to 40's, many of us start experiencing the drawbacks of menopausal brain fog. Suddenly, words are harder to recall and you don't feel as mentally sharp — but so few of us actually understand what's causing this.
Research shows that there are two culprits behind menopausal brain fog lies in hormonal fluctuations, specifically Estrogen and Progesterone. Estrogen affects the key brain regions responsible for memory, mood and sleep. Hence, when Estrogen levels start to fluctuate during menopause, these regions are heavily impaired, causing symptoms like brain fog.
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Progesterone is the other key hormone at play here, as declines in Progesterone levels have been shown to lead to increased mood swings, sleep disturbances and brain fog.​​
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As a result, while 'quick fixes' like caffeine might help temporarily, they won't provide lasting relief as they don't get to the core issue of hormonal imbalance. However, many women are not preferential to HRT due to a variety of reasons. For these women, phytoestrogens are the most science-backed answer for naturally treating the core issue without hormones. We've prioritised this as a key evaluation factor in our rankings below.

What We Look For
Menopause supplements are often undermined by products containing ingredients that offer no symptomatic benefit. This is particularly important for brain fog as there are two hormones involved. After reviewing the literature, the below ingredients are shown to offer the most benefit as of 2024.
The 4 'Must-Have' Ingredients for Menopause Brain Fog
Genistein (most important)
Genistein is one of the most scientifically validated compounds for addressing menopausal symptoms, but most importantly, it's one of the only phytoestrogens shown to get to both of the 'root causes' of brain fog; Estrogen and Progesterone (PubMed). Meta-analyses, including one from the leading menopause journal, consistently demonstrate that Genistein makes a significant, measurable difference in alleviating menopause symptoms through acting on both of these hormones.
Sage (Salvia officinalis)
Sage is another promising phytoestrogen for brain fog as it helps alleviate sleep disrupting night sweats. This has been supported by one meta-analysis and multiple other studies, demonstrating a substantial reduction—up to 75%—in both night sweats and hot flashes. Additionally, it boasts a favorable safety profile.
Chasteberry Extract
Chasteberry one of the most evidence backed natural compounds for fuelling cognition and natural energy levels (PubMed). It also helps alleviate common PMS symptoms that women may experience during perimenopause. Its efficacy is supported by multiple meta-analyses and systematic review studies.
Finally, mood problems associated with perimenopause have been shown to be effectively treated with saffron extract (PubMed). This treatment is well-documented and supported by substantial research.
Saffron
1. Formulation Quality
The supplement industry is plagued by products based on poorly designed studies.This is particularly relevant with perimenopause supplements, as the placebo effect in perimenopause symptom studies can be up to 54% (PubMed, Science Direct). This makes the necessity of placebo control in menopause studies extremely important.
2. Placebo-Controlled Studies
Many perimenopause supplements don't have the same doses used in clinical studies, which can make them either less effective, or in the case they're higher, cause undesired side effects. Some supplements also use extracts that differ to those in the studies, which might mean that the active compound is not present in the formula.
3. Study Identical Dosage
While many supplements are made in accredited facilities, some companies cut corners and manufacturer their products in non FDA and GMP compliant facilities. We also positively reward companies that carry out mid-production testing for quality, as variance of efficacy can be an issue in supplements.
4. Manufacturing Quality & Testing
Warning Signs of Potential Scams and Safety Issues
Any 'Weight Loss' Claims
Some supplement companies claim their supplements help with 'meno belly'. However, there is no scientific basis to this as no natural compound is documented to offer material weight loss benefits
Black Cohosh & Dong Quai
These ingredients were promising in old studies, but have since been shown to offer no benefit above placebo (PubMed) in more recent and robust studies. Additionally, black cohosh has been linked with acute hepatitis
'Proprietary' formulas
Be wary of companies that don't list the actual doses of the ingredients in their formula and hide it behind 'proprietary' claims - this is often used to hide ineffective dosing
Not transparent with research
You should also be wary of companies that do not link and list the clinical trials that support the claims they make regarding the effectiveness of their product
The Top 5 Brain Fog Supplements
If you're short on time, here's a side-by-side comparison summary:
Soy Isoflavones
Sage (Salvia officinalis)
Chasteberry

Her Vitality
MenoVital

HappyMam
Meno Daily

NaturesHelp
MenoCool

Happy
Hormones

Meno Me
MerryPeri
Saffron Extract
Formulation Quality
Backed by meta analyses / sys. reviews
Placebo-controlled clinical trials
Identical dosing to the backing studies
FDA and GMP compliant production
Safety & Scientific Evidence
No artificial additives or magnesium stearate
Multi-symptom relief (not single)
Non-GMO
Vegan friendly
Other Factors
The Rankings
A+

Overall Score
10
9.8
Our Rating

Pros
Contains all 4 of the 'power' perimenopause
ingredients
Formula supported by multiple meta analyses and clinical trials
Uses the same doses in the studies we found on PubMed
Meets all our standard 'quality checks' for manufacturing and testing
Contains Genistein for targeting both hormones involved with brain fog symptoms
Cons
Currently only available online to US, AU, CA, and UK based customers
Our Verdict
MenoVital by Her Vitality is the clear winner in our 2024 perimenopause supplement reviews series due to its scientific backing and high-quality formulation.
It includes all four of the 'power' ingredients, and most importantly, Genistein, the main phytoestrogen shown to support healthy Estrogen and Progesterone levels. The Genistein in this formulation is also derived from a soy-free plant so that it is suitable for women with allergies.
It ticks all our boxes for evidence, being backed by multiple meta-analyses and randomized controlled trials, including one published in the Menopause Journal, and it uses doses identical to those in the supporting studies. Moreover, the supplement meets all manufacturing quality standards.
However, it should be noted MenoVital is currently only available online and is only currently shipping in The US, Canada, Australia, and the UK. Despite these distribution limitations, MenoVital's evidence-based approach and superior ingredient profile make it a the clear choice for managing menopause symptoms.
A-
Overall Score
10
8.1
Our Rating


Pros
Has 2/4 of 'power' ingredients; Sage and Chasteberry Extract
The majority of its ingredients are backed by placebo-controlled trials
Available online globally
Cons
No soy isoflavones or saffron extract (2 of the 'power 4' ingredients)
Uses different extracts or doses different to the studies that back them
Claims dubious 'weight loss' benefits which gives us pause
Our Verdict
Hormone Harmony by Happy Mammoth demonstrates a commitment to scientifically backed ingredients, having two out of the four key ingredients we emphasized: Sage and Chasteberry Extract.
The majority (but not all) of its ingredients are supported by placebo-controlled trials, which aligns with our high standards for scientific rigor. Moreover, its global online availability ensures accessibility for those seeking hormone balance support.
However, the absence of Soy Isoflavones and Saffron Extract, as well as the use of different extracts or doses than those validated in studies, raises concerns about its efficacy. Additionally, the supplement’s claims of weight loss benefits appear unsubstantiated, which detracts from its credibility.
While Hormone Harmony shows promise, these factors should be considered when evaluating its potential benefits.
B-
Overall Score
10
6.9
Our Rating


Pros
Has 2/4 of 'power' ingredients; Sage and Chasteberry Extract
FDA and compliant manufacturing standards (TGA compliant)
Cons
No soy isoflavones or saffron extract (2 of the 'power 4' ingredients)
Uses different extracts or doses different to the studies that back them
The majority of its ingredients lack rigorous scientific backing and rely on small trials
Our Verdict
Like Happy Mammoth, Happy Hormones by Happy Healthy You shows some promise by including two of the four key ingredients we emphasized. Additionally, its adherence to FDA and TGA compliant manufacturing standards is commendable.
However, the absence of Soy Isoflavones and Saffron Extract, combined with the use of different extracts or doses than those validated by studies, is concerning.
Furthermore, while some ingredients are supported, the majority lack rigorous scientific backing and rely on small trials, which diminishes our confidence in its effectiveness. Given the importance of placebo-controlled studies and consistent dosing, Happy Hormones falls short of providing a robust, evidence-based solution for hormone balance, but still should be effective.

10
5.2
Our Rating
C+
Overall Score
Pros
Has 2/4 of 'power' ingredients
FDA and compliant manufacturing standards (TGA compliant)
Cons
Contains Black Cohosh, which has been shown to be ineffective
Uses different dose of sage to the studies that informed its use
Only treats hot flashes, not other menopause symptoms
The majority of its ingredients lack rigorous scientific backing and rely on small trials
Our Verdict
MenoCool by Natures Help presents a mixed picture. On the positive side, it includes Sage and Chasteberry, two of the key 'power' ingredients we emphasized earlier. Additionally, it adheres to FDA and TGA compliant manufacturing standards, ensuring a level of quality and safety.
However, MenoCool falls short in several critical areas. It lacks other crucial ingredients like soy isoflavones, which are supported by more robust scientific evidence. Moreover, the formulation uses different extracts or doses of Sage than those validated in studies, and includes Black Cohosh, which has not demonstrated efficacy.
Most of its ingredients are supported by small trials and lack substantial scientific backing. While it may offer some relief for hot flashes, it is not a comprehensive solution for menopausal symptoms.

10
4.8
Our Rating
C
Overall Score
Pros
Has 2/4 of 'power' ingredients; Sage and Saffron extract
Cons
No soy isoflavones or chasteberry extract (2 of the 'power 4' ingredients)
Uses different extracts or doses different to the studies that back them
The majority of its ingredients lack rigorous scientific backing and rely on small trials
Contains magnesium stearate filler and we were unable to confirm the manufacturing source
Our Verdict
Merry Peri by Meno Me offers some promising aspects but also has notable limitations. It includes two of the four 'power' ingredients, Sage and saffron extract, which are important for addressing menopausal symptoms.
However, it lacks soy isoflavones and chasteberry extract, both of which are supported by robust scientific evidence. Additionally, the formulation uses different extracts or doses than those validated in clinical studies, diminishing their potential efficacy. Most of its ingredients are based on small trials with limited scientific backing, and the inclusion of magnesium stearate as a filler raises concerns.
Furthermore, we could not verify the manufacturing sources, which affects our confidence in its quality. While Merry Peri shows some potential, it falls short of being a comprehensive and scientifically backed solution for menopause relief but makes our top 5.