By Emma Clarke, Health & Nutrition Writer · May 2026 · 5 min read
Emma Clarke covers cognitive performance, functional nutrition, and the gap between wellness marketing and what the research actually shows. She has been writing about the functional mushroom space since 2022.
1. The brain fog is real — and it's not in your head
Oestrogen modulates Brain-Derived Neurotrophic Factor (BDNF) — the protein responsible for maintaining neural connections. As oestrogen declines during perimenopause, BDNF levels fall with it, impairing the neural maintenance that clear thinking depends on. A 2011 review in Maturitas confirmed that cognitive complaints during the menopause transition correlate directly with this neurobiological shift.
Lion's Mane (Hericium erinaceus) stimulates both BDNF and NGF via its unique hericenone and erinacine compounds. A 2009 RCT in Phytotherapy Research found 16 weeks of Lion's Mane produced significant cognitive improvements versus placebo — with scores declining again once supplementation stopped. It doesn't replace oestrogen, but it directly supports the BDNF pathway that oestrogen was maintaining.
2. Your sleep is broken and no amount of rest fixes it
Vasomotor symptoms fragment deep sleep during the menopause transition, while elevated cortisol further disrupts the adenosine system that regulates sleep pressure. Poor sleep quality compounds every cognitive symptom on this list.
Reishi mushroom acts directly on the adenosine sleep system. A 2017 study found Reishi extract significantly increased total sleep time and non-REM sleep depth. A 2012 RCT in Evidence-Based Complementary and Alternative Medicine also found Reishi significantly reduced fatigue scores — addressing the daytime exhaustion that disrupted sleep creates.
3. Anxiety appears out of nowhere — even when nothing is wrong
The HPA axis is directly modulated by oestrogen. As levels decline, the stress response becomes more reactive and less regulated — producing anxiety and emotional volatility disproportionate to circumstances. This isn't psychological. It's neurological.
Lion's Mane has demonstrated mood-stabilising effects in clinical research. A 2010 study in Biomedical Research found women consuming Lion's Mane for four weeks reported significantly lower depression and anxiety scores versus placebo. A 2019 pilot study confirmed reduced anxiety and improved sleep quality within four weeks — consistent with its role supporting the prefrontal-limbic circuit that emotional regulation depends on.
4. Your energy has dropped and caffeine isn't fixing it
Oestrogen plays a significant role in mitochondrial function — the cellular machinery producing ATP. Declining oestrogen is associated with measurable reductions in mitochondrial efficiency, contributing to fatigue that sleep and caffeine can't reliably address.
Cordyceps mushroom is the most studied natural compound for ATP synthesis support. A 2004 study in the Journal of Alternative and Complementary Medicine found Cordyceps significantly improved maximal oxygen uptake and time to exhaustion — direct measures of cellular energy efficiency. The effect operates at the mitochondrial level, supporting the same energy system that declining oestrogen compromises.
5. Your memory feels unreliable in ways it never used to
The hippocampus is particularly sensitive to oestrogen decline. Research shows hippocampal volume and function are directly influenced by oestrogen levels — which is why memory complaints are among the most common cognitive symptoms during menopause. This is physiological, not age.
The combination of Lion's Mane (NGF/BDNF stimulation), Reishi (cortisol reduction that protects hippocampal volume), and Cordyceps (cellular energy for memory consolidation) addresses this from multiple directions simultaneously. A 2016 review in Nutritional Neuroscience found polysaccharide-rich mushroom extracts demonstrated consistent neuroprotective effects across multiple cognitive markers in ageing populations.
What to look for in a mushroom supplement
The research supporting these effects is based on fruiting body extracts — not mycelium on grain, which can be up to 60% starch by weight. Look for 100% fruiting body, a clear extract ratio, and independent third-party lab testing.
What I recommend
The supplement I'd point to for this life stage is the Mushroom Blend Gummy from Headstrong — Lion's Mane, Cordyceps, and Reishi together, 100% fruiting body, third-party tested, dosed to clinical relevance. Three to four weeks before noticing the shift — consistent with how neurotrophin production works. Cumulative, not acute.
→ Find the Headstrong Mushroom Blend Gummy here
This article is for informational purposes only and does not constitute medical advice. Please consult a qualified healthcare professional. Individual results vary.
Advertorial — This article contains a product recommendation. The writer has independently reviewed the product referenced.