Does evening primrose oil help with memory loss during perimenopause?

Evening primrose oil is sometimes considered for cognitive support during perimenopause, but it is not the strongest option for memory specifically. It may offer some indirect support through its anti-inflammatory effects in the brain, but if cognitive symptoms are your main concern, omega-3 fatty acids have considerably more evidence behind them.

Evening primrose oil contains gamma-linolenic acid, or GLA. GLA converts in the body to DGLA and then to prostaglandin E1, which has anti-inflammatory properties. The brain is rich in fatty acids and vulnerable to inflammation. Neuroinflammation is one proposed contributor to the brain fog, word-finding difficulties, and short-term memory lapses that many women experience during perimenopause. By reducing inflammatory signaling, GLA may theoretically create a somewhat better environment for cognitive function, though this mechanism has not been studied directly in clinical trials on EPO and cognition.

Estrogen plays a meaningful role in brain health. It supports glucose metabolism in neurons, promotes synaptic plasticity, and has anti-inflammatory effects in brain tissue. When estrogen levels fluctuate and decline during perimenopause, some women notice real changes in their thinking, memory, and mental clarity. This is well-documented. Poor sleep, which is very common in perimenopause, amplifies cognitive symptoms further. Any supplement working on inflammation may offer partial indirect support, but it cannot replicate what estrogen does in the brain.

The honest picture is that direct evidence for evening primrose oil improving memory or cognition in perimenopausal women is essentially absent. Studies have not tested this specific outcome. The theoretical pathway exists, but it has not been validated in this context. For cognitive support, omega-3 fatty acids, particularly DHA and EPA from fish oil, have much stronger and more direct evidence. DHA is a structural component of brain cell membranes, and several trials support its role in cognitive maintenance. Some practitioners suggest combining evening primrose oil with omega-3s as a broader approach to fatty acid balance, since GLA and DHA work through complementary rather than competing pathways. This combination is unlikely to cause harm but has not been studied specifically for perimenopausal cognition either.

Studies on evening primrose oil for perimenopausal symptoms have generally used 3,000 to 4,000 mg per day. If you want to try it alongside omega-3s as a broader anti-inflammatory approach, that combination may make more sense than evening primrose oil alone. Always take it with food. Talk to your healthcare provider about the right dose for your situation and whether omega-3s should be part of your approach.

There are important safety points to review before starting. If you have or have had a hormone-sensitive condition such as breast cancer, endometriosis, or uterine fibroids, discuss evening primrose oil with your healthcare provider before using it. Evening primrose oil may interact with blood thinners and anticoagulants. It may also lower the seizure threshold, so discuss with your provider if you take any seizure medications. If you take any prescription medications, check with your provider before adding this supplement.

Give any fatty acid supplement at least 6 to 8 weeks before evaluating its effect on cognition. Changes in this area are subtle and slow to emerge. Many other factors, including sleep quality, stress levels, and cardiovascular health, affect memory too, so addressing those alongside any supplement makes sense. Regular aerobic exercise, in particular, has strong evidence for supporting brain health during midlife, as it increases blood flow to the hippocampus and promotes neuroplasticity. Combining movement, good sleep, and fatty acid support gives you a more robust foundation for cognitive health than any single supplement can provide.

See your healthcare provider if memory lapses are severe, worsening, or affecting your ability to work or manage daily life, if you are having trouble with language or spatial reasoning, or if family members have noticed changes in your behavior or thinking. These patterns need evaluation to rule out thyroid dysfunction, vitamin B12 deficiency, depression, sleep apnea, and other treatable causes. Evening primrose oil is not a substitute for that workup.

Logging cognitive symptoms like word-finding difficulty or forgetfulness alongside sleep and stress can help you and your provider see what is actually driving the pattern. The PeriPlan app (https://apps.apple.com/app/periplan/id6740066498) lets you log memory lapses daily so you can spot whether patterns shift over time. This content is for informational purposes only and does not replace medical advice. Always consult your healthcare provider about your specific situation.