"Perimenopause, the transitional phase leading up to menopause, can last anywhere from four to ten years—and it can usher in a host of symptoms, from hallmark hot flashes to joint pain to mood changes.
One particularly common (and frustrating!) complaint during this time is brain fog. As our hormones shift throughout perimenopause, these chemical changes can manifest as forgetfulness and difficulty concentrating. Throw in trouble sleeping and mood changes, and it's a pretty potent recipe for mental cloudiness.
The good news? There are a few key habits that can help combat that sluggish feeling. For one: Emerging research and expert opinions highlight the pivotal role of protein in alleviating these cognitive challenges—and how nutrients like creatine can help keep us sharp during the perimenopause transition.1
Let's take a closer look.
Understanding Perimenopausal Brain Fog
During perimenopause, fluctuating estrogen levels significantly impact brain function. Estrogen is integral to various neurological processes, including thermoregulation, sleep, circadian rhythms, and sensory processing. Disruptions in these estrogen-regulated systems can lead to cognitive symptoms commonly referred to as brain fog.2
It can also be more difficult to maintain muscle mass during this time, which can also have a trickle-down effect on our metabolism and energy levels.
Protein's Role in Neurotransmitter Production
Proteins are composed of amino acids, which are essential for the synthesis of neurotransmitters—chemical messengers that facilitate communication between nerve cells. For instance:
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Phenylalanine: Converts into dopamine, a neurotransmitter associated with motivation and focus.
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Tryptophan: Serves as a precursor to serotonin, which regulates mood and cognition.
Adequate protein intake ensures a steady supply of these amino acids, supporting optimal neurotransmitter levels. Another way to put it? Clearer thinking and improved memory.3
Creatine's Role in Cognitive Function During Perimenopause
Creatine, a substance stored in muscles, is best known for its role in muscle energy metabolism.4 However, emerging research suggests that creatine also has significant benefits for brain function.5
Research shows that as our hormones fluctuate throughout our life, it can impact our body's ability to utilize creatine—which is why supplementing with creatine can be so impactful for women at every stage, but particularly for those going through perimenopause, says Dr. Banafsheh Bayati, MD, OB/GYN, and Perelel Medical co-Founder.
"Creatine support can be especially beneficial for women as they age and lose muscle mass," she notes. "Muscle and bones are metabolically very active tissues. Thus keeping them healthy will improve overall strength, balance and mobility along with metabolism. Finally, studies are showing that a combination of creatine supplementation and physical activity may be the most effective way to combat declines in cognition with aging as well."
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Energy Production in the Brain: Creatine plays a crucial role for the brain in aiding in the regeneration of adenosine triphosphate (ATP), the primary energy currency of cells. In non-scientific terms, this means that creatine can help counteract the mental fatigue and sluggishness often associated with brain fog.6
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Neuroprotection and Cognitive Support: Research indicates that getting more creatine may enhance cognitive performance, particularly in tasks requiring short-term memory and quick thinking. Given that estrogen fluctuations can lead to brain stress, creatine's neuroprotective properties may help mitigate these effects.7
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Mood and Mental Clarity: Some studies suggest that creatine supplementation may help stabilize mood and support mental clarity, which can be particularly beneficial for those experiencing mood swings and cognitive difficulties during perimenopause.8
Protein's Role in Stabilizing Blood Sugar Levels
Fluctuations in blood sugar can exacerbate cognitive disturbances. In other words, balancing blood sugar is crucial to better brain function. Protein consumption plays a crucial role in stabilizing blood glucose levels by slowing carbohydrate absorption. This stabilization helps prevent the energy crashes that contribute to mental fatigue and confusion, which in turn supports sustained cognitive function throughout the day.9
Combating Inflammation
Perimenopause is associated with systemic and central nervous system inflammation, which can impair cognitive function. Proteins, particularly those rich in anti-inflammatory amino acids, can help mitigate this inflammation. By reducing inflammatory markers, a protein-rich diet may alleviate some of the neurological symptoms experienced during perimenopause.10
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Brain Fog Nutrition Recommendations
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Incorporate Diverse Protein Sources: Include lean meats, fish, legumes, nuts, and dairy products in your diet to ensure a broad spectrum of amino acids.
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Consider Protein and Creatine Supplementation: Our dietitians recommend getting at least 20g of protein per serving. Our Triple-Support Protein was formulated to make that easy—with 20g of plant-based protein, 5g of no-bloat fiber, and 3g of creatine.
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Balance Macronutrients: Pair proteins with complex carbohydrates and healthy fats to maintain balanced blood sugar levels and support overall brain health.
- Nutritionally Support Yourself: Our Peri Support Pack gives your brain (and body) the support it needs during this particular time in your life—including Omega-3s for brain and nervous system health and L-theanine for better mood support. Pair it with Triple-Support Protein for a comprehensive, doctor-backed routine for perimenopause.
By supporting neurotransmitter synthesis, stabilizing blood sugar, and reducing inflammation, both protein and creatine can play a significant role in mitigating brain fog and enhancing mental clarity during the perimenopause transition.
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This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider. To the extent that this article features the advice of physicians or medical practitioners, the views expressed are the views of the cited expert and do not necessarily represent the views of Perelel.
Resources:
1. Menopause and cognitive impairment: A narrative review of current knowledge, NIH
2. Perimenopause as a neurological transition state, NIH
3. The Role of Protein and Amino Acids in Sustaining and Enhancing Performance, NIH
4. Metabolic Basis of Creatine in Health and Disease: A Bioinformatics-Assisted Review, NIH
8. Creatine Supplementation in Women’s Health: A Lifespan Perspective, NIH
9. Glucose indices are associated with cognitive and structural brain measures in young adults, NIH
