Does turmeric help with brain fog during perimenopause?

Turmeric is one of the supplements with the most plausible and well-researched connections to cognitive clarity, and several of the mechanisms involved are particularly relevant to the brain fog that accompanies perimenopausal hormonal change. The evidence is not conclusive at the level of large clinical trials, but it is more substantial than for many other commonly recommended supplements.

Cognitive research in human populations

Ng et al. (2006) studied cognitive performance across Asian older adults and found that those who consumed curry more frequently had significantly better scores on cognitive assessments compared to those who rarely ate it. Turmeric is the primary spice in curry, and curcumin is considered the active ingredient responsible for any observed benefits. While this was an observational study, the finding is biologically coherent and consistent with mechanistic research.

BDNF and neuroplasticity

One of the most studied mechanisms of curcumin's cognitive effects involves BDNF, brain-derived neurotrophic factor. BDNF is a protein that supports the growth, maintenance, and survival of neurons, and it is essential for the neuroplasticity that underlies learning, memory consolidation, and cognitive adaptability. Oestrogen normally supports BDNF production, so as oestrogen declines during perimenopause, BDNF levels can fall, contributing to the cognitive changes many women notice. Lopresti and Maes (2014) reviewed evidence that curcumin supports BDNF signalling, offering a mechanism by which turmeric supplementation might partially compensate for oestrogen-driven BDNF reduction.

Neuroinflammation and cognitive clarity

Curcumin inhibits NF-kB, COX-2, and the production of inflammatory cytokines including TNF-alpha, IL-1beta, and IL-6. These cytokines, when chronically elevated, impair synaptic function, disrupt neurotransmitter balance, and are associated with the subjective cognitive symptoms of brain fog. Neuroinflammation is increasingly recognised not just as a background condition but as an active contributor to cognitive dysfunction across midlife. Reducing neuroinflammatory signalling with a consistent supply of dietary curcumin supports the environment in which neurons communicate efficiently.

Neurotransmitter modulation

Curcumin has been shown to influence serotonin and dopamine availability through effects on monoamine oxidase and reuptake mechanisms, and through supporting the precursor amino acid availability that drives neurotransmitter synthesis. These neurotransmitters are directly involved in attentional focus, working memory, and the motivated, alert state that contrasts with the foggy, low-energy cognition of brain fog.

HPA axis and cortisol modulation

Chronic cortisol elevation impairs hippocampal function, reducing the capacity for memory formation and retrieval. Curcumin modulates HPA axis activity in ways that may reduce the cortisol burden on the hippocampus, supporting clearer cognitive function under stress. This is particularly relevant during perimenopause, when the stress response system is often dysregulated.

Bioavailability is critical

Curcumin is poorly absorbed from plain turmeric powder. Piperine from black pepper increases absorption by approximately 2000% (Shoba et al., 1998). Adding a pinch of black pepper to any turmeric dish substantially increases the amount of curcumin that reaches the bloodstream and, by extension, crosses the blood-brain barrier. Supplement formulations using phospholipid complexes or nanoparticle delivery provide even higher bioavailability than piperine alone.

Tracking cognitive symptoms with PeriPlan

PeriPlan lets you rate brain fog severity daily and log dietary patterns, making it possible to assess whether consistent turmeric use correlates with clearer days over a four to eight week period. Cognitive symptoms are slow to shift, so tracking is important for an objective assessment.

Practical approach

Use turmeric generously in cooking with black pepper. Golden milk in the evening, turmeric in scrambled eggs, curries, soups, and roasted vegetables are practical daily vehicles. If considering a supplement, discuss dose and formulation with your healthcare provider.

When to see a doctor

If cognitive symptoms include significant memory lapses, difficulty following conversations, disorientation, or rapid worsening, seek medical evaluation. Thyroid dysfunction, B12 deficiency, anaemia, sleep apnoea, and depression all cause cognitive symptoms and are treatable. A provider can assess whether any of these require attention beyond dietary strategies.

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