“In the end, the real wisdom of menopause may be in questioning how fun or even sane this chore wheel called modern life actually is.”
– Sandra Tsing Lo

Brain fog.

It creeps in quietly — cat-like, stealthy — like a word on the tip of your tongue or lyrics to a song you once loved. One day, you forget where you put your keys. The next, you’re fumbling through a meeting, unable to finish a sentence you’ve said a hundred times before.

Let’s break this myth once and for all: you’re not imagining things. And, most importantly, you are definitely and certainly not alone.

For millions of women navigating menopause, brain fog is one of the most disruptive — yet least discussed — symptoms. Unlike hot flashes or night sweats, it doesn’t leave physical evidence. But its presence is no less real:
Mental fatigue. Slowed recall. A frustrating haze that dims clarity and rattles confidence. It’s the unsettling space between what you know and what you’re able to express.

But what if part of this puzzle actually had a name?

Enter: Vitamin B12

Often overlooked in favour of flashier nutrients, this unassuming powerhouse might just be the missing link between hormonal shifts and cognitive clarity. Amidst estrogen dips, restless nights, emotional whirlwinds, and metabolic mayhem, Vitamin B12 steps forward as more than just a supplement — it’s a silent guardian of memory, mood, and mental edge.

Understanding Brain Fog During Menopause

Before we dive into Vitamin B12, let’s get honest about what brain fog really feels like. It’s not dementia. It’s not laziness. It’s not “just aging.”

It’s a neurological symptom — a mashup of memory lapses, mental confusion, and sluggish focus. For many women in perimenopause and menopause, this fog coincides with dramatic hormonal shifts — particularly the drop in estrogen, which normally plays a protective role in brain function. As estrogen dips, neurotransmitters like serotonin and dopamine start to dance unpredictably, impacting mood, sleep, and cognition.

But hormones aren’t the only players here. Nutrient deficiencies — especially in Vitamin B12 — can mimic or magnify these symptoms. Your brain isn’t just an organ; it’s a living, breathing ecosystem. It needs nourishment just as much as it needs rest.

What Is Vitamin B12, and Why Does It Matter?

Vitamin B12 (aka cobalamin) is a water-soluble vitamin crucial for red blood cell formation, nerve health, and DNA synthesis. In the brain, it’s essential for producing myelin — the insulating sheath around nerves. Think of myelin as the protective cable covering your internal wiring. Without it, signals slow, short-circuit, or get lost entirely.

The result? Fog. Fatigue. Forgetfulness.
And for women already navigating the emotional, physical, and spiritual terrain of menopause, this becomes just one more thing to carry.

Vitamin B12 also helps regulate mood by influencing serotonin production. A deficiency can bring on more than brain fog — we’re talking anxiety, irritability, and even depression. These aren’t just “off days.” They’re real, physiological red flags from a system under pressure.

The Vitamin B12–Menopause Connection

Here’s why B12 deficiency tends to show up more during menopause:

• Digestive Changes: Lower stomach acid with age = less efficient B12 absorption.

   

• Dietary Shifts: Many women cut back on animal products for health or ethical reasons, which slashes natural Vitamin B12 intake.

   

• Medications: Antacids, metformin, and even hormonal treatments can block B12 absorption.

   

This creates a silent, creeping deficiency — often misread as “just menopause” — when your biochemistry is actually crying out for help.

Symptoms of B12 Deficiency That Look Like Brain Fog

• Memory lapses

   

• Trouble focusing

   

• Mood swings or irritability

   

• Constant fatigue

   

• Pins-and-needles sensations

   

• Feeling dizzy or lightheaded

   

Sounds familiar, right? Vitamin B12 deficiency is sneaky. It wears the same costume as menopausal symptoms, making it hard to spot and easy to dismiss.

The Power of Testing

Here’s the good news: B12 deficiency is easy to test for. A quick blood test can show if your levels are dipping. If they are, your doctor may recommend supplements — oral, sublingual, or injectable, depending on your needs.

But please: don’t self-diagnose.
As tempting as it is to play Dr. Grey or Dr. House after one too many episodes, your body deserves personalized care, not guesswork.

Also, many women are told their Vitamin B12 levels are “normal” when they’re actually suboptimal for optimal brain function. Most labs consider 200–900 pg/mL normal — but symptoms can start at just above 300.

You deserve more than a generic average. You deserve a range that honours you.

Boosting B12: Food First (But Not Always)

Even if you’re not deficient, adding more B12-rich foods can sharpen your mental game:

Eggs – The humble powerhouse
Dairy (milk, yogurt, cheese) – Skip if you’re lactose intolerant
Fatty fish (salmon, tuna, trout) – My personal favourite, if I’m being honest!
Meat (chicken first, red meat in moderation) – Nourish, don’t overload
Fortified cereals & plant milks – Not the most thrilling, but mighty effective

Some women may also benefit from thoughtfully formulated supplements, especially when diet or absorption makes it harder to get enough. Miror Bliss is one such gentle support, created to help you feel clearer, steadier, and more like yourself again.

Some Daily Rituals for Brain Health and Balance

Here are a few additional daily rituals to gently support your mental clarity during menopause:

Morning Sun + Movement: Step outside for at least 10 minutes of sunlight to regulate your circadian rhythm and improve dopamine levels. Bonus points for a brisk walk or dance to your favourite playlist.
Eat a Protein-Rich Breakfast: Incorporate eggs, Greek yogurt, or tofu scrambles to stabilize blood sugar and fuel neurotransmitters like serotonin and acetylcholine.
Practice Mindful Breathing: Try 3 minutes of box breathing (inhale-hold-exhale-hold for 4 counts each) to ground yourself and oxygenate the brain.
Use Nutritional Yeast: Sprinkle this Vitamin B12-rich, cheesy-flavoured powder over popcorn, salads, or pasta. (It’s a plant-based secret weapon, especially for vegans.)
Brain Dump Journaling: At night, write down anything that feels unfinished or lingering in your mind. Not everything needs solving. Some things just need space.
Ashwagandha or Rhodiola: These adaptogens can help reduce cortisol and support energy — but again, check with a professional before adding anything new.

Signs You’re Coming Back to Life

Healing doesn’t always look like a one-day miracle. Sometimes it looks like:

• Remembering what you were about to say, without effort.

   

• Feeling lighter in the chest, even without a solution.

   

• Enjoying your own company again — truly.

   

• Laughing without checking who’s watching.

   

• Trusting your intuition more than the algorithm.

   

You are not “past your prime.” You are the prime.
And this is your royal rebirth, not your reluctant retirement.

Reclaiming Your Radiance

This phase of life can be incredibly liberating. But only when we learn to listen to the body, not just power through it. Brain fog can be a call to deeper nourishment — of mind, soul, and cells. Vitamin B12 isn’t the only answer, but it’s a critical piece of a much bigger mosaic.

So here’s to you — the bold, beautiful, brainy goddess in transition. You are not fading. You are forging. The fog will lift. And when it does, your mind won’t just return — it will rise.

Brighter. Sharper. Stronger.
Because you, my Queen, were never meant to dim.