Does red clover help with memory loss during perimenopause?

Red clover may have some indirect relevance to memory and cognitive function during perimenopause, but the direct evidence for this specific symptom is limited. Here is what the research does and does not support.

What red clover contains and how it relates to brain function

Red clover (Trifolium pratense) contains isoflavones including formononetin, biochanin A, daidzein, and genistein. These phytoestrogens bind primarily to estrogen receptor beta (ER-beta), which is expressed in key brain regions including the hippocampus. The hippocampus is central to memory formation and retrieval. Estrogen normally supports hippocampal function by promoting synaptic plasticity, and it also influences neurotransmitter systems including serotonin and acetylcholine, both of which are involved in memory and attention.

As estrogen levels fluctuate and eventually decline during perimenopause, some women experience memory lapses, word-finding difficulties, and reduced concentration. The logic for using ER-beta-binding phytoestrogens like those in red clover is that they may partially compensate for reduced estrogen signaling in the brain.

What the research shows

Direct evidence for red clover improving cognitive function or memory specifically is limited. Most red clover trials have focused on vasomotor symptoms (hot flashes and night sweats) as primary endpoints. Hidalgo et al. (2005) and Lipovac et al. (2012) both found improvements in overall symptom burden and quality of life, but did not report cognitive outcomes separately. Chedraui et al. (2008) found a significant reduction in the Kupperman symptom index, which includes a concentration/memory component among its items.

Broader phytoestrogen research, including soy isoflavones, has shown mixed results for cognitive outcomes. Some studies suggest improvements in verbal memory and processing speed; others show no significant effect. Red clover isoflavones contain a somewhat different profile than soy isoflavones, making it difficult to directly apply soy findings to red clover.

Important safety information

If you have or have had a hormone-sensitive condition such as breast cancer, endometriosis, or uterine fibroids, discuss red clover with your healthcare provider before using it.

Red clover has mild blood-thinning properties due to its coumarin content. Women taking blood thinners such as warfarin, or medications such as tamoxifen or other hormonal therapies, should discuss potential interactions with their provider.

Studies on red clover isoflavones for menopausal symptoms have generally used 40mg to 80mg per day. Talk to your healthcare provider about the right dose for your situation.

Tracking your response

Memory and cognitive symptoms in perimenopause are notoriously hard to assess subjectively. Stress, poor sleep, and anxiety can all mimic or amplify cognitive difficulties, making it difficult to know whether any change you notice is due to red clover, improved sleep, or other factors. Use PeriPlan to track your cognitive symptom ratings daily alongside sleep quality, so you can identify correlations and bring real data to conversations with your provider.

Allow at least 8 weeks before drawing conclusions. Phytoestrogens generally build their effects over time rather than producing immediate changes.

Complementary strategies with stronger evidence for brain fog and memory in perimenopause include regular aerobic exercise (which has well-documented effects on hippocampal neurogenesis), quality sleep, stress management, and a diet rich in omega-3 fatty acids. These approaches address multiple underlying mechanisms and are reasonable to pursue alongside any supplement trial.

When to see a doctor

If memory changes are significant, sudden, or worsening, see your healthcare provider promptly. Cognitive changes in midlife can sometimes reflect thyroid dysfunction, sleep apnea, depression, B12 deficiency, or early cognitive decline, all of which require proper evaluation and are distinct from typical perimenopausal brain fog. Your provider can arrange appropriate testing to rule out other causes before attributing symptoms to hormonal changes.

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