A new study from the University of Oklahoma has found a surprising connection between iron levels in the blood and how well women think and focus during the transition to menopause.
This research could be good news for women who experience brain fog, forgetfulness, or trouble concentrating during this stage of life.
The study, published in the journal Nutrients, shows that women with healthy iron levels in their blood tend to perform better on memory and thinking tests as they go through menopause.
Even better, having enough iron in the blood doesn’t seem to lead to too much iron in the brain—a problem that can increase the risk of diseases like Alzheimer’s.
Menopause is the time when a woman’s periods stop and hormone levels change. The time leading up to this, called perimenopause, can cause many uncomfortable symptoms like hot flashes, mood swings, and brain fog.
This foggy feeling can include memory problems, slower thinking, or difficulty paying attention. Researchers have long known that iron is an important nutrient for the brain, but very few studies have looked at what happens to iron levels during this midlife transition.
Dr. Michael Wenger, a psychology professor at the University of Oklahoma and one of the study’s lead authors, explained why this research is important. Before menopause, women lose blood—and with it, iron—every month during menstruation.
But once that stops, iron levels in the body tend to rise. The research team wanted to know if women perform better mentally when their iron levels are no longer being reduced each month.
The researchers looked at several things in the women who took part in the study. They checked iron levels in the blood, used brain scans (MRIs) to measure iron levels in the brain, and gave the women thinking and memory tests.
None of the women were severely low in iron, but many had levels below what is considered healthy for their age. These women scored worse on tasks that measured attention, memory, and overall brain performance.
Dr. Wenger pointed out that even small changes in brain speed can matter in everyday life. He gave the example of a simple task—pressing a button when a symbol appears on a screen. Women with low iron took about 150 milliseconds longer to respond. That might seem minor, but we rely on these quick decisions constantly when speaking, reading, or reacting.
One big concern was whether having more iron in the blood could lead to dangerous iron buildup in the brain. Too much brain iron has been linked to diseases like Alzheimer’s and vascular dementia. Fortunately, the study found no link between high blood iron and high brain iron, meaning that healthy iron levels in the blood don’t seem to cause harm to the brain.
The researchers also noted that iron deficiency is often missed during routine health checks. OB-GYNs don’t usually test for it unless there’s a clear reason. But since low iron could contribute to brain fog and even changes in vision (because iron is tied to dopamine, a brain chemical important for both thinking and seeing), the team believes it’s worth checking.
Dr. Wenger and co-author Dr. Pamela Miles, an OB-GYN, agree that improving iron levels might help ease some of the challenges women face during the shift into menopause. While high-dose iron supplements can cause stomach problems, small doses or iron-rich foods might be enough to make a difference.
The study was done during the COVID-19 pandemic, which made it harder to recruit participants. The researchers now hope to get more funding to do a larger study with more women.
Dr. Miles believes the menopause transition deserves more attention. While doctors are trained to watch for health issues after menopause like heart disease or bone loss, many women say the symptoms during the transition are much harder to deal with. She hopes this new research helps fill in some of those missing pieces.
In summary, this study shows that maintaining healthy iron levels may support better thinking and memory during menopause, without increasing the risk of brain-related diseases. It highlights the importance of monitoring iron in midlife women and opens the door to simple lifestyle changes that may reduce brain fog and improve quality of life during this challenging time.
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The research findings can be found in Nutrients.
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