3 Supplements to boost brain health

Feeling “foggy”? Navigating the hormonal shifts of our 40s and 50s, means our brains need extra nutritional support. 

Here are three evidence-backed supplements to help sharpen your thinking and stabilize your mood:

1. Creatine Monohydrate

Forget the bro “bodybuilder” stereotypes—creatine is a powerhouse for the female brain. As our most power-hungry organ, our brain consumes roughly 20% of our total daily calories. Estrogen helps brain cells turn glucose into ATP (the brain’s primary fuel), but when levels fluctuate and fall during perimenopause, our brain’s ability to generate fuel can drop by up to 25% (Mosconi et al., 2021). This “energy gap” can manifest as mood swings and mental fatigue.

Women naturally have 70–80% lower creatine stores than men, but it’s also an essential ingredient for recycling ATP (cellular energy). Research shows that supplementing with at least 5g daily can help improve mental resilience and cognitive function. (Smith-Ryan et al., 2021).

A meta-analysis published in Nutrition Reviews (2023) confirmed that creatine significantly improved memory performance in aging populations. (Prokopidis et al., 2023). And emerging data suggests it can even “buffer” the brain against the cognitive fog caused by sleep deprivation—a hallmark of the menopausal transition—by ensuring neurons have a constant, steady supply of energy even when we’re feeling exhausted (Gordji-Nejad et al., 2024). For the best results, pair creatine with resistance and strength training to maximize the “muscle-brain” connection (Forbes et al., 2023).

2. Omega-3 Fatty Acids

Omega-3 fatty acids–EPA and DHA–are structural components of our brain and essential for neurological health. The menopausal transition is considered to be a critical window for maintaining high levels of these fatty acids. Research indicates that increasing EPA and DHA levels protects against the specific cognitive deficits and anxiety associated with declining estrogen (Nutrients, 2025).

The efficacy of Omega-3s in stabilizing midlife mood swings is linked to their ability to regulate neuroinflammation. As estrogen drops, pro-inflammatory cytokines—signals that can disrupt mood and cognitive function—typically increase. Omega-3s inhibit these inflammatory markers. A 2023 study published in Brain, Behavior, and Immunity found that high-dose Omega-3 supplementation (up to 4g/day) significantly improved motivation and mental alertness, particularly in individuals with elevated inflammation Su et al., 2023).These fatty acids also appear to directly support the hippocampus—the part of the brain responsible for learning, memory, and emotional regulation. Data from the journal Neurology (2022) shows that adults in their 40s and 50s with higher Omega-3 concentrations possess heftier hippocampases, leading to better abstract reasoning and long-term cognitive resilience (Satasivam et al., 2022).

3. Magnesium

Often called the “master mineral,” magnesium is a critical player in brain health and mood regulation. During perimenopause, stress and hormonal fluctuations can deplete our magnesium stores, leading to anxiety and poor sleep. Magnesium regulates glutamate and GABA, the neurotransmitters responsible for “calming” the brain. By blocking overstimulation in the brain’s NMDA receptors, it helps reduce those “tired but wired” feelings and supports the deep sleep necessary for cognitive recovery (Kirkland, et al. 2018).

Coral quick tip:

Not all magnesium is created equal. 

Depending on whether you want to sharpen your focus or calm your anxiety, you’ll want to look for these specific forms:

1. Magnesium L-Threonate: This is the only form of magnesium shown to effectively cross the blood-brain barrier. Research suggests it is the best for improving synaptic plasticity, which translates to better memory, focus, and overall cognitive “youthfulness.”
2. Magnesium Glycinate: Bound to the amino acid glycine (which is also a calming neurotransmitter), this form is highly absorbable and less likely to cause a laxative effect. It’s the gold standard for reducing anxiety and helping you fall asleep when your mind is racing.
3. Magnesium Malate: If “brain fog” and fatigue are your primary symptoms, malate is often recommended because malic acid plays a role in the Krebs cycle (how your cells create energy).
4. Avoid Magnesium Oxide and Magnesium Citrate if you’re looking for brain benefits—they are poorly absorbed and mostly used for digestive issues.

Remember: always talk with your healthcare provider before starting a new supplement. And it’s important to check your baseline levels of Vitamin D, Iron (Ferritin), and TSH, T3 and T4 (Thyroid panel), which can all impact your mood.

Disclaimer: The information provided here is for informational purposes only. It is not intended as medical advice. Always consult with your doctor or healthcare provider to determine what is best for your individual health needs.

References:

1. Forbes, S. C., et al. (2023). Effects of Creatine Supplementation and Resistance Training on Brain Health and Function. Journal of Functional Morphology and Kinesiology, 8(2), 52.
2. Gordji-Nejad, A., et al. (2024). Single dose creatine improves cognitive performance and muscle force during sleep deprivation. Scientific Reports, 14, 4930.
3. Mosconi, L., et al. (2021). Menopause and the brain: Systems-level adaptation to reproductive aging. Nature Reviews Neuroscience, 22(10), 627–644.
4. Prokopidis, K., et al. (2023). Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials. Nutrition Reviews, 81(4), 416–427.
5. Smith-Ryan, A. E., et al. (2021). Creatine Supplementation in Women’s Health: A Lifespan Perspective. Nutrients, 13(3), 877.