The Female Brain Through Puberty, Pregnancy, Postpartum and Menopause: What New Research Reveals About Female Brain Health

Published by Nature Communications: 8 September 2026

New research shows that the female brain changes across major hormonal transitions and that puberty, pregnancy and menopause are not simply different versions of the same process.

For years, conversations about women's health have focused heavily on hormones.

Periods.

Pregnancy.

Postpartum recovery.

Perimenopause.

Menopause.

But there is another organ experiencing these transitions alongside the rest of the body:

The brain.

New research published in Nature Communications on 8 September 2026 is helping us understand just how dynamic the female brain can be across the lifespan.

Researchers compared longitudinal brain changes across puberty, pregnancy and menopause, using the same analytical approach across all three hormonal transitions.

The findings are fascinating.

They suggest that the brain doesn't simply age in a straight line.

It remodels, adapts and responds differently at different stages of female hormonal change.

And that matters for how we think about women's brain health from adolescence through motherhood and into midlife and beyond.

Read the full open-access research in Nature Communications →

 

 

IN SUMMARY: WHAT DOES THIS NEW RESEARCH TELL US?

The female brain is not static.

New research comparing brain changes across puberty, pregnancy and menopause found that these major hormonal transitions are associated with different patterns of structural change.

Puberty and pregnancy showed some striking similarities, including widespread changes in cortical grey matter and convergence in areas of the prefrontal, parietal and temporal association cortex.

Menopause looked different. The researchers did not find the same pattern of transition-related volumetric loss seen during puberty and pregnancy. Instead, the menopausal transition showed a distinct pattern in which the usual age-related decline appeared to be attenuated during the transition itself. The authors stress that this finding is preliminary and needs further research. (Nature)

The important message is not that brain volume going down is automatically bad, or that one hormonal transition is better than another.

It is that the brain adapts to major biological changes.

And those adaptations happen alongside changes in:

• hormones

• sleep

• stress

• energy demands

• mood

• nutrition

• relationships

• physical health

• life circumstances

The study does not show that supplements can prevent, reverse or treat these brain changes.

What it does give us is a much more interesting framework for thinking about female brain health:

The nutritional and lifestyle needs of the brain may change as the body and hormonal environment change.

That means supporting your brain shouldn't be a one-size-fits-all exercise.

The question isn't simply:

“What should women take for brain health?”

It is:

“What does my brain and body need at this stage of my life?”

---

IN SUMMARY: WHAT DOES THIS NEW RESEARCH TELL US?

The female brain is not static.

New research comparing brain changes across puberty, pregnancy and menopause found that these major hormonal transitions are associated with different patterns of structural change.

Puberty and pregnancy showed some striking similarities, including widespread changes in cortical grey matter and convergence in areas of the prefrontal, parietal and temporal association cortex.

Menopause looked different. The researchers did not find the same pattern of transition-related volumetric loss seen during puberty and pregnancy. Instead, the menopausal transition showed a distinct pattern in which the usual age-related decline appeared to be attenuated during the transition itself. The authors stress that this finding is preliminary and needs further research. (Nature)

The important message is not that brain volume going down is automatically bad, or that one hormonal transition is better than another.

It is that the brain adapts to major biological changes.

And those adaptations happen alongside changes in:

• hormones

• sleep

• stress

• energy demands

• mood

• nutrition

• relationships

• physical health

• life circumstances

The study does not show that supplements can prevent, reverse or treat these brain changes.

What it does give us is a much more interesting framework for thinking about female brain health:

The nutritional and lifestyle needs of the brain may change as the body and hormonal environment change.

That means supporting your brain shouldn't be a one-size-fits-all exercise.

The question isn't simply:

“What should women take for brain health?”

It is:

“What does my brain and body need at this stage of my life?”

---

The female brain is not static

The study, Puberty, pregnancy, and menopause show shared and distinct structural changes across the lifespan, compared brain structure across three major hormonal transitions.

Researchers analysed longitudinal MRI data from 1,095 participants across puberty, pregnancy and menopause.

The study found that puberty and pregnancy were associated with widespread cortical grey-matter reductions, with some important similarities between the two transitions.

Menopause looked fundamentally different.

That doesn't mean one transition is “better” or “worse”.

It means the female brain appears to respond differently to different hormonal environments.

The female brain is dynamic.

And understanding that may change the way we think about nutrition, wellbeing and support throughout a woman's life.

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STAGE ONE: PUBERTY

The brain begins a major period of remodelling

Puberty is often described primarily in terms of physical development.

But it is also a major neurological transition.

The Nature study found significant cortical and total grey-matter changes around the transition through menarche (the first menstrual period).

Some of the strongest patterns involved areas of the brain responsible for:

• executive function

• attention

• sensory processing

• emotional processing

• social cognition

• decision-making

• integrating information from the world around us

The researchers also found changes involving subcortical structures including the thalamus, putamen, ventral diencephalon and hippocampus.

In other words, puberty is not simply a body changing.

It is a period of substantial brain reorganisation.

Where does nutrition fit in?

This study wasn't a nutrition study, and it did not test supplements.

But it reinforces something important:

brain development requires nutritional support.

During a period of rapid physical and neurological change, the foundations matter.

Protein.

Essential nutrients.

B vitamins.

Vitamin D.

Minerals.

A healthy gut.

Adequate energy.

And the nutrients involved in normal nervous-system and psychological function.

This is where our philosophy at Montgomery + Evelyn begins.

We don't think of brain nutrition as something you suddenly start thinking about at 45.

Brain health is built across the lifespan.

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STAGE TWO: PREGNANCY

When the brain adapts to becoming a mother

Pregnancy creates another extraordinary period of hormonal change.

And the study found that pregnancy, like puberty, was associated with widespread cortical grey-matter reductions.

The researchers found particularly interesting convergence between puberty and pregnancy across areas including the prefrontal, parietal and temporal association cortices.

These are areas involved in higher-order processing including attention, decision-making, social cognition and integrating information.

Previous research cited by the authors has linked pregnancy-related brain changes with changing levels of sex steroids, including estradiol.

The researchers also point towards changes in networks involved in social cognition and theory of mind. These functions are relevant to the profound social and behavioural adaptations involved in becoming a mother.

This gives us a very different way of thinking about what people casually call “pregnancy brain.”

Rather than simply assuming that cognitive changes during pregnancy mean something is going wrong, the research suggests that pregnancy is accompanied by real neurological reorganisation.

The brain is adapting to an enormous biological and psychological transition.

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PREGNANCY IS ALSO A NUTRITIONAL DEMAND

There is another part of the pregnancy story that deserves much more attention:

nutrition.

Pregnancy isn't simply a time when the body grows a baby.

It is a period of increased physiological demand.

Nutrients are required for the development of the placenta and baby, maternal tissue expansion, increased blood volume and changes in metabolism.

This is one reason why pregnancy nutrition focuses so heavily on nutrients such as folate, iron and vitamin D.

In the UK, the NHS recommends 400 micrograms of folic acid daily until the end of the first trimester, and recommends vitamin D supplementation during pregnancy. Iron status is also checked during pregnancy because iron is needed to make red blood cells for both mother and baby.

But nutritional adequacy isn't simply about taking a pregnancy supplement.

Diet matters.

Absorption matters.

Starting nutritional status matters.

And individual circumstances matter.

A woman entering pregnancy with low nutrient stores, experiencing significant nausea and restricted food intake, following a vegan or otherwise restricted diet, or experiencing blood loss can have very different nutritional needs from someone else.

Pregnancy is not nutritionally one-size-fits-all.

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STAGE THREE: POSTPARTUM

The brain doesn't simply return to its pre-pregnancy state when the baby arrives

This is perhaps the part of the conversation we talk about least.

The baby is born.

Everyone asks how the baby is doing.

But what happens to the mother's brain?

The Nature paper highlights previous research showing that some pregnancy-related brain changes can persist for at least six years postpartum.

That doesn't mean that something is wrong.

And it certainly doesn't mean that a woman's brain has been permanently damaged.

The research increasingly points towards pregnancy and motherhood as periods of neuroplastic adaptation.

The transition doesn't necessarily end at birth.

The postnatal period is another enormous biological transition.

Hormones change dramatically.

Sleep is fragmented.

Energy demands increase.

Breastfeeding may add nutritional demands.

The body is recovering from pregnancy and birth.

And suddenly there is a new human being who requires almost constant attention.

That is a lot for one nervous system to navigate.

---

THE POSTNATAL NUTRIENT STORY

Pregnancy doesn't end the moment the baby is born

One of the biggest misconceptions about nutrition after birth is that once the baby has arrived, the mother's nutritional requirements somehow return immediately to normal.

They don't necessarily.

The postpartum period can involve a combination of:

nutrient demands + recovery + blood loss + disrupted sleep + increased energy requirements + breastfeeding.

And these factors can overlap.

Iron

Iron deserves particular attention after birth.

Pregnancy increases the demand for iron, and blood loss during childbirth can further affect iron status.

Iron deficiency can contribute to tiredness and anaemia, which is why women who have experienced significant blood loss or have been found to have low iron may require specific assessment and supplementation.

This is not something a general brain supplement should be expected to solve.

If you suspect iron deficiency, get your levels checked.

Vitamin D

Vitamin D remains relevant after pregnancy.

The NHS advises breastfeeding women to consider a 10 microgram vitamin D supplement daily, and recommends vitamin D for breastfed babies too.

Vitamin D is one of the nutrients included in several Montgomery + Evelyn formulations, including Happy Me, Mood Me, Calm Me and Energy Me.

But dose and suitability matter.

A general M+E formulation should not automatically be considered a replacement for a pregnancy or postnatal supplement.

B vitamins

B vitamins contribute to normal energy metabolism and nervous-system function.

They are therefore relevant to the nutritional foundations of a brain operating under considerable demand.

M+E formulations use activated forms of several B vitamins because our approach is to formulate around purposeful nutritional pathways rather than simply creating a long ingredient list.

Iodine

Iodine is another nutrient worth thinking about during pregnancy and lactation because it is involved in thyroid hormone production.

However, more is not automatically better.

The UK Committee on Toxicity has specifically assessed iodine exposure during preconception, pregnancy and lactation, including the potential effects of excess intake.

This is a useful reminder that good nutritional support isn't about throwing every possible nutrient into a capsule.

It is about getting the right nutrients, in appropriate amounts, for the person and life stage.

Vitamin B12

B12 deserves particular consideration for women following vegan or restricted diets.

The NHS notes that people following restricted diets such as vegan diets may need to include B12-fortified foods or take a B12 supplement while breastfeeding.

This is one reason why looking at the whole diet is more useful than asking which single “brain vitamin” you should take.

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AND THEN THERE IS BREASTFEEDING

Breastfeeding adds another layer.

A breastfeeding mother isn't simply recovering from pregnancy.

She may also be producing milk every day.

That requires energy.

It requires fluids.

And nutrients are involved in milk production and maternal health.

The NHS recommends eating a varied diet containing fruit and vegetables, starchy carbohydrates, protein foods, dairy or fortified alternatives and plenty of fluids while breastfeeding.

And while some nutrients can be obtained through a varied diet, nutritional gaps can become more likely when life makes eating well difficult.

Which is, frankly, exactly what the early postnatal period can be like.

You're exhausted.

You're holding a baby.

You may be eating one-handed.

You may have forgotten to drink.

You may be surviving on toast.

And your brain is still expected to function.

---

THE POSTNATAL BRAIN NEEDS MORE THAN A SUPPLEMENT

This is where we think the conversation needs to become more realistic.

No supplement can compensate for chronic sleep deprivation.

No capsule can replace adequate food.

No multivitamin can remove the demands of new motherhood.

And no product should be positioned as a treatment for postnatal depression or another mental health condition.

Sometimes the most powerful brain-supporting interventions are remarkably ordinary:

eat enough.

drink enough.

get outside.

accept help.

rest when you can.

connect with other people.

ask for professional support when you need it.

Nutrition can be part of the foundation.

It is not the whole building.

---

And then comes menopause

The most surprising finding in the study

This is where the research becomes particularly interesting.

You might expect menopause (when oestrogen and progesterone decline) to simply produce the opposite pattern to puberty and pregnancy.

But that isn't what the researchers found.

In women transitioning from premenopause to postmenopause, they did not observe the accelerated cortical grey-matter loss seen during puberty and pregnancy.

In fact, menopause showed a fundamentally different pattern.

The authors describe it as a pattern defined not by accelerated volumetric change, but by its absence.

That is important.

Because the menopause transition is often discussed as though the brain simply enters a state of decline.

This study doesn't support such a simple story.

Instead, it suggests that menopause represents a qualitatively different period of brain plasticity and adaptation.

And the authors are careful about the language.

They describe the findings as structural changes and use “brain plasticity” descriptively rather than claiming to have identified the underlying mechanism.

That scientific caution matters.

 

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So what does this mean for the menopause brain?

It doesn't mean that women don't experience cognitive or emotional symptoms during perimenopause and menopause.

Brain fog is real.

Sleep can change.

Mood can change.

Energy can change.

Stress can feel different.

Motivation can fluctuate.

And the hormonal transition itself is biologically significant.

What this research adds is a more sophisticated picture:

menopause is not simply the brain deteriorating because hormones are falling.

The brain is responding to a major change in its hormonal environment.

And that is why we need to think about women's brain health as something much broader than one symptom or one hormone.

---

WHERE DOES MONTGOMERY + EVELYN FIT?

This is where our four formulations come in.

At Montgomery + Evelyn, we don't believe in one universal “women's brain supplement”.

Different stages - and different people - have different nutritional priorities.

Our formulations are designed around four distinct areas of brain and wellbeing support.

---

HAPPY ME

For mood, motivation and your sense of self

Sometimes the biggest change isn't cognitive.

It's emotional.

You don't feel like yourself.

You've lost your spark.

Things that used to bring you pleasure don't quite land in the same way.

Motivation disappears.

You feel flat or disconnected.

Happy Me was designed around the nutritional pathways involved in mood, motivation and emotional wellbeing.

Its formulation includes:

• 5-HTP, a precursor to serotonin

• L-tyrosine, involved in dopamine synthesis

• DL-phenylalanine

• MoodNutritionPlus®, providing tryptophan, tyrosine, glutamine and carnitine

• activated B vitamins

• vitamin D3

• selenium

• probiotics

The idea isn't to “fix” a brain undergoing hormonal change.

It's to provide targeted nutritional support for the systems involved in how you think, feel and function.

And this is particularly relevant when life transitions coincide with changes in mood, motivation, sleep and emotional resilience.

Sometimes brain health starts with feeling like yourself again.

Important: Happy Me contains 5-HTP and L-tryptophan. If you are pregnant, breastfeeding or taking medication that affects serotonin, speak to your GP, pharmacist or other appropriate healthcare professional before taking it.

---

MOOD ME

For the nutritional foundations underneath brain health

Not everyone wants a targeted mood formula.

Sometimes you want to take a step back and ask:

Am I giving my brain and body the nutritional foundations they need?

Mood Me takes that broader approach.

It combines 31 nutrients, including:

• amino acids

• methylated B vitamins

• vitamin D3 + K2

• essential minerals

• probiotics

• nutrients involved in mood, energy and cognitive function

This is why Mood Me sits at the foundational nutrition end of the M+E range.

It is designed for the bigger picture.

Brain.

Body.

Mood.

Energy.

Focus.

Gut.

Everyday wellbeing.

Because brain health doesn't exist separately from the rest of you.

Mood Me is not a substitute for a pregnancy or postnatal-specific nutritional assessment.

---

CALM ME

For the brain that can't switch off

The postnatal period can be emotionally and neurologically intense.

You're tired, but you can't necessarily sleep.

You're exhausted, but your mind is still running.

You're responsible for someone else while your own nervous system is trying to adapt to an entirely new reality.

Calm Me takes a different route.

Its formulation combines:

• L-theanine

• L-glutamine

• glycine

• taurine

• three forms of magnesium

• vitamin B6

• vitamin D3

• probiotics

• additional amino acids through MoodNutritionPlus®

These nutrients are selected to support normal nervous-system and psychological function, relaxation and sleep.

Because sometimes supporting your brain isn't about asking it to do more.

Sometimes it is about helping create the conditions for it to switch off, recover and reset.

As with any supplement during breastfeeding, check suitability with a healthcare professional before use.

---

ENERGY ME

For mental energy, focus and cognitive performance

Then there are the days when your biggest problem isn't mood or sleep.

It's your brain simply feeling foggy.

You read the same paragraph twice.

You can't find the word.

You start five things and finish none.

The afternoon arrives and your mental energy disappears.

Energy Me was designed around energy metabolism, cognitive performance and mental clarity.

Its key ingredients include:

• Acetyl-L-carnitine

• L-tyrosine

• CoQ10

• activated B vitamins

• inositol

• vitamin D3

• vitamin C

• probiotics

Acetyl-L-carnitine is included for its role in fatty-acid transport into mitochondria, while CoQ10 is involved in cellular energy production.

B vitamins contribute to normal energy metabolism and nervous-system function.

The aim is not stimulation.

It's nutritional support for the machinery involved in mental and physical energy.

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FOUR LIFE STAGES. FOUR DIFFERENT BRAIN QUESTIONS.

The research gives us a fascinating framework.

Puberty

How does the developing brain reorganise as hormones change?

Pregnancy

How does the brain adapt to the physiological and behavioural demands of becoming a mother?

Postpartum

How does the brain continue adapting while the body recovers and the demands of motherhood begin?

Menopause

How does the brain respond when reproductive hormones decline and the biological environment changes again?

There isn't one answer.

And there isn't one nutritional formula that should be expected to cover every stage.

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ONE FEMALE BRAIN. MANY DIFFERENT NEEDS.

This may be the biggest message we take from the new research.

There isn't one female brain experience.

There isn't one menopause experience.

There isn't one pregnancy experience.

And there certainly isn't one supplement that everyone needs.

The brain changes across the lifespan.

Hormones change.

Sleep changes.

Stress changes.

Energy requirements change.

Life changes.

And nutritional priorities can change with them.

That's why our approach at Montgomery + Evelyn is not:

“Here is a women's multivitamin.”

It's:

What is your brain asking for right now?

More nutritional foundations?

Mood Me.

More targeted mood and motivation support?

Happy Me.

More calm and restorative sleep support?

Calm Me.

More mental energy and clarity?

Energy Me.

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THE M+E APPROACH: BUILD YOUR STATE

This is why we talk about Build Your State.

A supplement is only one part of the picture.

Your brain responds to your whole environment.

Light.

Movement.

Food.

Hydration.

Sleep.

Connection.

Stress.

Sound.

Routine.

Nutrients.

The aim isn't to optimise yourself into some perfect version of you.

It's to create the conditions in which your brain and body can function at their best.

Small inputs can become powerful routines.

And the more we understand about the female brain across the lifespan, the more important that whole-person approach becomes.

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WHAT THE RESEARCH DOES (AND DOESN'T) TELL US

It is worth being very clear about this.

The Nature study is not a study of supplements.

It did not test Happy Me, Mood Me, Calm Me, Energy Me, vitamins, amino acids or nutritional interventions.

It does not show that supplements can prevent or reverse the structural brain changes observed during puberty, pregnancy or menopause.

What it does show is something more fundamental:

major female hormonal transitions are associated with distinct patterns of brain reorganisation.

The paper also highlights important limitations. Menopausal status was based on self-report, and the study did not have directly measured hormones across all three cohorts. The authors call for further research using harmonised hormonal and neuroimaging data.

That distinction matters.

Good science doesn't give us permission to make bigger claims than the evidence supports.

It gives us better questions.

What does the brain need during different life stages?

How do hormones interact with sleep, stress, mood and cognition?

How does nutrition contribute to normal nervous-system and psychological function?

How can we support women without reducing every experience to “it's just your hormones”?

Those are the questions worth exploring.

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FOUR PRODUCTS. FOUR NUTRITIONAL APPROACHES. ONE BRAIN-FIRST PHILOSOPHY.

At Montgomery + Evelyn, our four core products were all recognised in the 2026 Nourish Awards:

Happy Me — 2 Stars, Cognitive Performance & Mood

Mood Me — 2 Stars, Foundational Nutrition

Calm Me — 2 Stars, Sleep & Recovery

Energy Me — 2 Stars, Sports Nutrition & Active Lifestyle

Nourish describes its 2-star result as Nourish Excellence.

For us, that recognition matters because it reflects the philosophy behind the formulations:

start with the brain, understand the nutritional pathways, choose purposeful ingredients, and formulate for the way people actually want to feel and function.

Not one magic ingredient.

Not one magic age.

Not one magic answer.

Just better nutritional support for the brain, through every stage of life.

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YOUR BRAIN CHANGES. YOUR SUPPORT CAN CHANGE TOO.

Puberty.

Pregnancy.

Postpartum.

Perimenopause.

Menopause.

These aren't simply chapters happening to the body.

They are periods of profound biological change that can also involve the brain.

And perhaps the most encouraging message from this new research is that the female brain isn't simply moving in one direction.

It is adapting.

It is remodelling.

It is responding to changing biological environments.

Which means our approach to brain health needs to be equally dynamic.

You are not meant to feel exactly the same at every stage of your life.

But with the right foundations, you can keep supporting the brain that carries you through all of them.

How you feel tomorrow starts today.

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FREQUENTLY ASKED QUESTIONS ABOUT THE FEMALE BRAIN

Does the female brain change during puberty?

Yes.

Puberty is a major period of neurological development and brain reorganisation. The new Nature Communications study found significant changes in cortical and total grey matter around the transition through menarche, alongside changes in several subcortical structures. (Nature)

This is one reason why puberty should be understood as more than a physical transition. The brain is also developing and adapting to a changing hormonal environment.

 

---

 

Does pregnancy change the brain?

Yes.

The study found widespread cortical grey-matter changes during pregnancy, with some similarities to the changes observed during puberty. In particular, pregnancy and puberty showed convergence across areas of the prefrontal, parietal and temporal association cortex. (Nature)

Previous research discussed by the authors has also found pregnancy-related brain changes associated with hormonal changes and shown that some structural changes can persist for at least six years postpartum.

That doesn't mean pregnancy damages the brain.

It suggests that pregnancy is associated with substantial neurological adaptation.

 

---

 

Is “pregnancy brain” real?

The phrase “pregnancy brain” is informal rather than a medical diagnosis.

Many pregnant women report changes in memory, attention or concentration, although research into measurable cognitive performance is more mixed.

What the new research adds is another piece of the picture: pregnancy is accompanied by genuine structural brain changes.

So rather than simply dismissing cognitive changes as forgetfulness, it may be more useful to recognise that pregnancy is a period of profound biological, psychological and neurological change.

Sleep disruption, fatigue, stress and the demands of pregnancy can also influence how clearly and efficiently the brain functions.

 

---

 

Does your brain go back to normal after pregnancy?

Not necessarily immediately.

The Nature paper highlights previous research showing that some pregnancy-related structural brain changes can persist for at least six years postpartum. (Nature)

That doesn't mean the brain is permanently damaged.

The researchers describe these changes within the broader context of brain plasticity and adaptation.

The postpartum period should therefore be seen as another stage of transition rather than simply the moment when pregnancy ends.

 

---

 

Why do I feel brain fog after having a baby?

Postnatal brain fog can have many contributing factors.

The postpartum period can involve:

• fragmented sleep

• hormonal changes

• physical recovery from pregnancy and birth

• blood loss

• increased energy requirements

• breastfeeding

• nutritional demands

• stress

• constant multitasking and mental load

So there isn't necessarily one explanation.

If fatigue, poor concentration or cognitive symptoms are persistent or severe, it is worth discussing them with a healthcare professional rather than assuming they are simply part of being a new mother.

Nutritional deficiencies, including iron deficiency, may require specific assessment and shouldn't simply be treated with a general brain supplement.

 

---

 

Does breastfeeding affect the mother's nutritional needs?

It can.

Breastfeeding requires energy and fluids, and maternal nutrition remains important during this period.

The NHS recommends a varied diet containing fruit and vegetables, starchy carbohydrates, protein foods, dairy or fortified alternatives and adequate fluids. Breastfeeding women are also advised to consider daily vitamin D supplementation. (British Nutrition Foundation)

Individual nutritional needs can vary, particularly where there are restricted diets, nutritional deficiencies or other health considerations.

 

---

 

What nutrients are important for the brain after pregnancy?

There isn't one single “postpartum brain vitamin”.

Nutritional needs depend on the individual, their diet, pregnancy, birth experience, breastfeeding status and existing nutrient levels.

Nutrients that may be particularly relevant include iron, vitamin D, B vitamins, iodine and vitamin B12, depending on circumstances.

For example, iron deficiency can contribute to tiredness and anaemia, while B12 deserves particular attention in people following vegan or otherwise restricted diets.

This is why nutritional foundations matter more than searching for one magic ingredient.

 

---

 

Does menopause change the brain?

Menopause is associated with a different pattern of brain change from puberty and pregnancy.

In the new Nature study, women transitioning from pre- to postmenopause did not show the same accelerated cortical or total grey-matter decline seen during puberty and pregnancy. Instead, the transition showed a distinct pattern in which volumetric decline was not accelerated during the transition itself. (Nature)

The researchers emphasise that this should be interpreted cautiously and that further longitudinal research is needed.

This is particularly important because menopause can still be associated with symptoms such as brain fog, memory difficulties, sleep disruption and mood changes.

The absence of this particular structural pattern does not mean menopause has no effect on how women experience their brains.

 

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Why does menopause cause brain fog?

Brain fog is commonly reported during the menopausal transition.

It can include:

• forgetfulness

• difficulty concentrating

• losing your train of thought

• word-finding difficulties

• feeling mentally slower

• difficulty switching between tasks

Hormonal changes may contribute, but sleep disruption, stress and other factors can also play a role. Current research suggests that menopausal cognitive symptoms are common but remain an area where more research is needed. (nhs.uk)

If cognitive symptoms are persistent, worsening or significantly affecting daily life, they should not automatically be attributed to menopause. It is appropriate to discuss them with a healthcare professional.

 

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Does menopause cause memory loss or dementia?

Menopause-related brain fog is not the same thing as dementia.

Many women experience subjective changes in memory and concentration during the menopausal transition, but these symptoms can have multiple contributing factors.

Persistent, severe or unusual cognitive changes should always be assessed rather than automatically being blamed on hormones.

The new Nature study also does not show that menopause causes dementia or protects against dementia. It examined structural brain changes across the transition, not long-term dementia outcomes. (Nature)

 

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Can nutrition support the brain during menopause?

Nutrition can be part of a broader approach to brain and whole-body health during menopause.

A balanced diet provides protein, fibre, essential fats, vitamins and minerals that support normal physiological function.

Sleep, movement, stress management and social connection also matter.

The British Nutrition Foundation emphasises that a healthy, varied diet remains important for physical and mental wellbeing during menopause and that supplements do not provide the same benefits as a balanced diet. (British Nutrition Foundation)

At Montgomery + Evelyn, this is why we think about brain nutrition as part of a bigger routine, rather than positioning a supplement as the answer to every menopausal symptom.

 

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Can supplements prevent brain changes during menopause?

There is currently no evidence from this Nature study that supplements prevent the structural brain changes associated with menopause.

The study did not test vitamins, minerals, amino acids or supplements.

It is therefore important not to take research showing that the brain changes during hormonal transitions and turn it into a claim that a particular supplement can prevent those changes.

Good nutritional support can contribute to normal nutritional and physiological function.

It is not a substitute for medical treatment or a guarantee against age-related brain conditions.

 

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What is the best supplement for female brain health?

There isn't one universal answer.

Different people may have different nutritional priorities.

Someone experiencing low mood and motivation may be looking for a different type of nutritional support from someone whose main concern is sleep, stress or mental fatigue.

At Montgomery + Evelyn, we therefore take a state-based approach:

Mood and motivation → Happy Me

Foundational brain and nutritional support → Mood Me

Calm and sleep → Calm Me

Mental energy and clarity → Energy Me

The right choice depends on what you are actually trying to support — and your individual circumstances.

 

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Can I take brain supplements during pregnancy?

Don't assume that a general brain-health supplement is suitable during pregnancy.

Pregnancy has specific nutritional requirements, and some ingredients that are appropriate at other times may not be appropriate during pregnancy.

For example, Happy Me contains 5-HTP and L-tryptophan, so it should not be treated as a pregnancy supplement.

If you are pregnant, speak to your GP, midwife or pharmacist before taking supplements beyond those specifically recommended for pregnancy.

 

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Can I take Happy Me while breastfeeding?

Happy Me contains 5-HTP and L-tryptophan, so breastfeeding suitability should be discussed with an appropriate healthcare professional before use.

This is particularly important if you are also taking medication that affects serotonin.

A supplement that is appropriate at one stage of life is not automatically appropriate during pregnancy or breastfeeding.

 

---

 

What is the best way to support the brain after having a baby?

Think beyond supplements.

The foundations include:

Eat enough.

Drink enough.

Get outside.

Move when you can.

Protect sleep where possible.

Accept help.

Stay connected.

Check nutritional deficiencies when symptoms suggest them.

Ask for professional support when you need it.

And remember that postnatal mental health symptoms deserve proper support. A supplement should never be presented as a treatment for postnatal depression or another mental health condition.

 

---

 

Does the female brain age differently from the male brain?

This study doesn't answer that question directly.

It specifically examines brain structural changes across three major hormonal transitions in female cohorts.

What it does highlight is that female-specific hormonal transitions have been underrepresented in brain research and that the brain can show distinct patterns of change around puberty, pregnancy and menopause.

More research is needed to understand how hormonal, reproductive, psychological, social and ageing factors interact across the lifespan.

 

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What is the biggest takeaway from the new research?

Perhaps this:

The female brain is adaptable.

It doesn't remain unchanged throughout life.

It responds to development.

It responds to pregnancy.

It responds to hormonal transitions.

And it changes as the biological environment around it changes.

That means supporting brain health shouldn't be a one-off decision made at a particular age.

It should be an evolving conversation.

Different stage. Different needs. Different support.

And that's the thinking behind Build Your State.

Your brain changes.

Your life changes.

Your support can change too.

How you feel tomorrow starts today.

 

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Important note

This article is educational and does not constitute medical advice. The Nature Communications study discussed here did not test supplements or nutritional interventions and does not establish that Montgomery + Evelyn products can prevent, reverse or treat structural brain changes associated with puberty, pregnancy, postpartum recovery or menopause.

Food supplements should not replace a varied, balanced diet, healthy lifestyle or appropriate medical care. If you are pregnant, breastfeeding, taking medication, experiencing significant or persistent symptoms, or have a diagnosed nutrient deficiency, speak with an appropriate healthcare professional before taking supplements.

The research

van ’t Hof, S. R., Bos, M. G. N., Straathof, M. et al. “Puberty, pregnancy, and menopause show shared and distinct structural changes across the lifespan.” Nature Communications 17, 9360 (2026).

Published: 8 September 2026.

Read the full open-access paper in Nature Communications →

Further reading: pregnancy, breastfeeding and nutrition

The NHS recommends folic acid during early pregnancy and vitamin D during pregnancy; iron status is also monitored because pregnancy increases the need for iron.

For breastfeeding women, the NHS recommends considering daily vitamin D supplementation and emphasises a varied diet containing protein, fruit and vegetables, starchy carbohydrates, fortified dairy or alternatives and adequate fluids.

This article discusses nutritional support and emerging neuroscience research. It does not constitute medical advice or claim that Montgomery + Evelyn products can prevent, reverse or treat brain changes associated with puberty, pregnancy, postpartum recovery or menopause. Food supplements should not be used as a substitute for a varied, balanced diet and healthy lifestyle. If you are pregnant, breastfeeding, taking medication or have a diagnosed nutrient deficiency, speak to your GP, midwife, health visitor or pharmacist before taking supplements.