Can Low Iron Cause Brain Fog During Menopause?

While hot flashes and mood swings rank as some of the most common symptoms of menopause, more than 60% of women also experience forgetfulness, confusion, and trouble concentrating— otherwise referred to as “brain fog”.¹

You may chalk it up to mid-life normalcy, but with low iron ranking as the most common nutritional deficiency in the world, especially in women², it’s no stretch to wonder— can low iron cause or contribute to brain fog during menopause? 

Let’s look at what the research says about low iron during menopause and whether or not it could play a role in the amount of brain fog women experience during this transitional phase.

What Does Brain Fog Feel Like?

Brian fog isn’t a clinical diagnosis, but rather a series of symptoms indicating that something could possibly be awry. Experts describe it vaguely as a group of symptoms that influence how you think, remember, and concentrate.³ 

Specific symptoms often associated with brain fog can include:^4,5

• Forgetfulness
• Difficulty concentrating
• Fatigue
• Losing your train of thought
• Trouble following conversions or recalling words
• Slow reaction times

What Causes Brain Fog?

As noted above, brain fog captures a long list of vague symptoms beneath its vast umbrella, and its potential causes are no different. Women may experience brain fog after a few nights of poor sleep or after undergoing treatment for certain illnesses, like cancer.⁶ 

Some of the more common causes of brain fog can include:^7,8

• Certain medications (i.e. prescription analgesics, antidepressants)
• Autoimmune illnesses that affect the central nervous system (i.e. Multiple Sclerosis or lupus)
• Cancer or cancer treatments (i.e. chemotherapy)
• Hormonal changes (i.e. during pregnancy, menopause, etc.)
• Mental illness (such as depression)
• Poor sleep
• Stress
• Poor diet
• Dehydration
• Viral sickness

Does Low Iron Cause Brain Fog During Menopause?

Iron is a mineral responsible for making hemoglobin, a protein in red blood cells that carries oxygen to vital organs throughout the body.⁹ It’s readily available in meat products, like beef, chicken, and seafood, and in plant sources like legumes, dark leafy greens, and nuts and seeds— these are often food groups lacking in the standard diet.^10,11 

While heavy menstruation is a common culprit of low iron in younger women, those navigating menopause are not immune to low levels of this essential mineral.¹² In fact, many experts believe low iron could be a contributing factor in the brain fog many women experience during perimenopause.¹³ And maintaining proper iron levels, according to one published study, may help improve your cognitive performance during the menopause transition.¹⁴ 

When iron is low, you’ll probably feel it. Let’s look at how some of the symptoms of low iron and what you can do if you suspect it.

Low Iron Symptoms

Unsurprisingly, a few of the symptoms of iron deficiency align with the symptoms related to brain fog. Forgetfulness and “foggy” thinking are common indicators of low iron, in addition to:^15,16

• Thinning hair and nails
• Restless legs
• Low mood
• Pale skin
• Weakness
• Lightheadedness
• Dizziness
• Fatigue 

If your healthcare provider suspects you have low iron, they’ll likely order blood tests to determine the levels of iron in your blood (there are multiple blood tests available and your provider can determine the appropriate one). Treatments options your provider may suggest for low iron levels include oral iron supplementation, adopting an iron-rich diet, and—in severe cases only— intravenous (IV) iron infusions – they’ll also want to determine the root cause of any deficiency.¹⁷

Talk to Your Healthcare Provider About Brain Fog

If you’re constantly feeling forgetful, sluggish, or “off,” it’s important to listen to your body. Consider talking with a healthcare provider who can assess variables like your diet and activities, hormonal status, medications, infections, and more that could be contributing to your symptoms. 

Remember to always consult a physician before starting any new supplements, especially iron, as consuming excessive amounts of iron can be harmful. 

Resources

1. https://www.healthdirect.gov.au/blog/how-to-combat-menopausal-brain-fog
2. https://www.yalemedicine.org/news/are-you-iron-deficient-what-women-need-to-know
3. https://my.clevelandclinic.org/health/symptoms/brain-fog
4. https://my.clevelandclinic.org/health/symptoms/brain-fog
5. https://www.dmc.org/healthy-living/corporate-content/when-should-you-worry-about-brain-fog
6. https://www.webmd.com/brain/ss/slideshow-brain-fog
7. https://www.webmd.com/brain/ss/slideshow-brain-fog
8. https://www.healthline.com/health/brain-fog
9. https://www.redcrossblood.org/local-homepage/news/article/iron-in-blood.html
10. https://www.redcrossblood.org/donate-blood/blood-donation-process/before-during-after/iron-blood-donation/iron-rich-foods.html
11. https://www.henryford.com/blog/2024/07/the-reason-why-so-many-women-iron-deficient
12. https://www.redcrossblood.org/local-homepage/news/article/iron-in-blood.html
13. https://www.ou.edu/news/articles/2025/april/low-iron-brain-fog-menopause#
14. https://www.contemporaryobgyn.net/view/iron-levels-linked-to-reduced-brain-fog-during-menopause
15. https://www.ama-assn.org/delivering-care/public-health/what-doctors-wish-patients-knew-about-iron-deficiency
16. https://www.yalemedicine.org/news/are-you-iron-deficient-what-women-need-to-know
17. https://my.clevelandclinic.org/health/diseases/22824-iron-deficiency-anemia