Does DHEA help with memory loss during perimenopause?

DHEA may have some influence on memory and cognitive function during perimenopause, but the evidence is genuinely mixed and the effect, when present, tends to be modest. DHEA and its sulfated form DHEAS act as neurosteroids, meaning they are active in brain tissue itself, not just in the bloodstream. The hippocampus, the brain region central to memory formation, has receptors that respond to DHEAS, and animal studies show DHEAS can enhance memory consolidation. Whether that translates meaningfully to perimenopausal women is where the research gets less certain.

Human studies on DHEA and cognition have produced inconsistent results. A well-cited 2006 randomized controlled trial published in the New England Journal of Medicine found that two years of DHEA supplementation did not improve cognitive performance in older adults compared to placebo. However, some smaller studies in women specifically have found modest improvements in verbal memory and processing speed, particularly in women who started with the lowest DHEAS levels. A 2012 study in Psychoneuroendocrinology found associations between higher DHEAS levels and better cognitive reserve in midlife women. The pattern suggests that women who are most deficient may see the most benefit, while women with adequate levels are unlikely to notice a cognitive boost from adding more.

Perimenopause is a vulnerable window for memory because estrogen, which DHEA can help replenish through conversion, plays a direct role in hippocampal function. Estrogen promotes synaptic plasticity and neurogenesis in memory-related brain regions. As ovarian estrogen production becomes erratic, many women notice word-finding difficulties, short-term memory lapses, and a sense of mental slowing. These symptoms tend to peak during the perimenopausal transition and often improve somewhat after menopause as hormone levels stabilize at a lower set point. DHEA's neurosteroid activity, separate from its conversion to estrogen, may offer an additional layer of support through GABA receptor modulation and neuroprotective effects.

Studies on DHEA for cognitive outcomes have used a wide range of doses, from 25 mg up to 100 mg per day orally. Studies have used 25 to 50 mg as a typical starting range for general supplementation. Talk to your healthcare provider about the right dose for your situation and whether your DHEAS blood level suggests you are actually deficient. Higher doses are not consistently more effective for cognitive symptoms and carry higher risk of androgenic side effects. Getting a baseline DHEAS level before starting is particularly important here, because supplementing when your levels are already normal is unlikely to help and adds unnecessary risk.

For memory support, DHEA pairs reasonably well with omega-3 fatty acids (particularly DHA, which supports brain structure), regular aerobic exercise (the most evidence-backed intervention for cognitive health in perimenopause), and quality sleep. Do not add DHEA to an existing hormone therapy regimen without your provider's knowledge. If you have or have had breast cancer, ovarian cancer, uterine cancer, endometriosis, PCOS, or uterine fibroids, do not use DHEA without discussing it with your healthcare provider first. Androgenic side effects including acne, oily skin, facial hair growth, scalp hair thinning, and voice changes can occur. OTC availability does not mean DHEA is safe to self-dose.

If cognitive effects from DHEA are going to appear, most studies suggest they emerge gradually over 8 to 12 weeks. Because memory is subjective and hard to self-assess accurately, it helps to note specific, concrete markers before you start, such as how often you forget names, lose items, or struggle to recall words. Tracking those markers over time gives you a more honest read on whether the supplement is doing anything. Do not expect dramatic changes; the effect, if any, is likely to be subtle.

See a doctor promptly if your memory difficulties are interfering with work or daily functioning, if other people around you are noticing the changes, if you are experiencing confusion or disorientation alongside memory lapses, or if symptoms came on suddenly rather than gradually. These patterns can suggest conditions beyond perimenopause, including thyroid dysfunction, vitamin B12 deficiency, depression, or early cognitive conditions, all of which need proper evaluation. Perimenopause-related brain fog is real, but it should not be severe.

Keeping a symptom log is one of the most useful things you can do for cognitive complaints during perimenopause. The PeriPlan app (https://apps.apple.com/app/periplan/id6740066498) helps you track mental clarity, sleep quality, and mood day by day, so you can spot whether your memory issues correlate with poor sleep nights, hormonal cycle timing, or other factors that are worth addressing directly.

This content is for informational purposes only and does not replace medical advice. Always consult your healthcare provider about your specific situation.