Supplements for menopause brain fog?

[PrinzessinCressida]

I am on HRT. About 4 weeks ago I switched from a continuous patch to an oestrogen gel and a progesterone tablet. I had been having difficulties with the patch and from advice on here the gel and tablet seem the best options available.

I am adjusting to the dosage, I think (I increased the gel from 2 to 3 pumps after speaking to my GP a few days ago), and brain fog has come back with a vengeance. It is worse than ever - I forget or miss important stuff, get things mixed up, struggle to understand, can't find the right words... And, being menopausal, this generates a lot of embarrassment, stress and shame. It is really getting me down at work particularly.

I am hopeful it is a matter of adjusting the new medication and dosage, but I wonder if in the meantime there are any supplements I could take? Any recommendations or advice would be most gratefully received.

I saw an American Gynaecologist and menopause specialist recommend magnesium L threonate for mental clarity. It’s expensive and the recommended dose is usually 3 capsules a day from what I can see. I’ve just started taking it, I’m hoping for the best!

Some animal studies have found that magnesium threonate is more effective at increasing magnesium ions in the brain and improving cognitive function than magnesium sulfate. Therefore, doctors may recommend magnesium L-threonate to normalize an individual's magnesium levels and for potential benefits to the brain

How long on HRT? There are no supplements, but exercise and omega 3 are both good for the brain. Are you doing at least 30 mins a day- walking, cycling, gym, whatever? And also cutting out processed food. There is increasing evidence that brain health is linked to a healthy gut.

Thank you both.

@JinglingHellsBells , you kindly advised me before, thank you. I've been on HRT since 2018. I do at least a 30-minute work out daily, and most days I also try to go for a 45-60 minute walk. I have a relatively healthy diet but it is not completely processed food-free, so that's something to consider.

I'll also research magnesium theonate (never heard of it!) and omega 3 supplements.