Menopause supplements for brain fog, anxiety, and low moods

Anxiety, low mood, stress, and brain fog can all become more noticeable during perimenopause and menopause. Supplements are often marketed as a natural solution, but the evidence is mixed, and some can interact with HRT or other medicines. Here’s what to know before you buy.

What are the best supplements for menopause brain fog and anxiety?

There isn’t one supplement that’s been proven to treat menopause anxiety, low mood, stress, or brain fog. Research into many herbal products is limited, studies are often small, and different products may contain very different extracts and doses.

Supplements can be helpful when they correct a nutritional deficiency. For example, UK adults are advised to consider taking 10 micrograms of vitamin D each day between October and early March. However, this is general health advice rather than a treatment for menopause-related anxiety or brain fog.

No specific supplement is routinely recommended simply because you’re going through perimenopause or menopause.

Can you take menopause supplements with HRT?

Don’t assume that “natural” means free from side effects or interactions. St John’s wort may make some HRT tablets, capsules, and micronised progesterone work less effectively. There isn’t enough evidence to confirm whether rhodiola, ashwagandha, maca, reishi, or other herbal supplements can be taken safely with every form of HRT.

Speak to a GP or pharmacist before taking a supplement if you use HRT or other medication. This is particularly important if you take antidepressants, anticoagulants, anticonvulsants, thyroid medication, blood pressure medication, or cancer treatment.

What does the evidence say about popular supplements?

Ashwagandha for menopause stress and anxiety

Ashwagandha is often marketed for stress, anxiety, and sleep. Some preparations may help with stress or insomnia, but its effect on anxiety remains unclear, and there isn’t enough evidence to show that it improves menopause symptoms specifically.

Short-term use may be safe for some people, but long-term safety isn’t established. Rare cases of liver injury have also been reported. Ashwagandha can interact with several medicines and may not be suitable if you have a thyroid or autoimmune condition.

Rhodiola for menopause brain fog and mood

Rhodiola is promoted for fatigue, stress, mood, memory, and concentration. However, there isn’t currently enough reliable evidence to confirm that it improves menopause brain fog, anxiety, or low mood.

The safety of taking rhodiola with HRT hasn’t been established. It may also interact with some medicines, including losartan, which is used to treat high blood pressure. Ask a pharmacist before combining rhodiola with HRT, antidepressants, or other regular medication.

St John’s wort

St John’s wort is sometimes used for low mood, but the evidence isn’t conclusive, and it shouldn’t replace appropriate support for depression or anxiety.

It also has a particularly high risk of interactions. These include interactions with antidepressants, oral contraceptives, anticoagulants, epilepsy medicines, some cancer treatments, and certain forms of HRT. Speak to a GP or pharmacist before taking it, even if you don’t currently use prescription medication.

What else can help menopause anxiety and brain fog?

Supplements are only one part of the picture. Sleep, regular physical activity, a balanced diet, stress management, and reducing alcohol may all support your mood and concentration.

Cognitive behavioural therapy can help with menopause-related anxiety and low mood. HRT may also be worth discussing when symptoms are linked to hormonal changes. A healthcare professional can help you explore your symptoms, rule out other possible causes, and decide which treatments are appropriate for you.

If low mood or anxiety is persistent, severe, or affecting your ability to manage everyday life, speak to your GP. Seek urgent medical help if you feel at risk of harming yourself.

Davide Ferrilli (MSc Pharm, PG Master in Herbal Medicine, MGPhC, MANP, MGNC) is a Registered Pharmacist, Nutritional Consultant, Herbalist and member of the Association of Naturopathic Practitioners. Davide strongly promotes a holistic vision of health, especially for chronic disorders. Whilst practicing as a pharmacist, he studied Herbal Medicine, gained a Diploma as Nutritional Consultant and attended a 2 year course in Bioenergetic Nutrition according to Chinese Medicine. Davide also collaborates with like-minded psychotherapists and healthcare professionals both in Italy and in the UK. His science-based approach is focused on personalized nutrition, supplementation and lifestyle, combining Western and Eastern medicine.