In the chaos of motherhood, many women find themselves grappling with a phenomenon commonly referred to as “mom brain.” Characterized by forgetfulness, mental fog and occasional lapses in concentration, mom brain can be both frustrating and perplexing for busy moms juggling multiple roles and responsibilities. It is especially so for those who are used to keeping lists in their head and not forgetting anything.

While mom brain is often dismissed as a humorous side effect of parenthood, emerging research suggests that there may be more to this phenomenon than meets the eye. There are the obvious demands of motherhood—sleep deprivation, multitasking, and constant vigilance—but that’s not the whole picture. 

Pregnancy and postpartum have profound hormonal shifts. Fluctuations in hormones like estrogen and progesterone can impact neurotransmitter activity and brain function. Furthermore, pregnancy and postpartum are times of increased metabolic demand on a woman’s body. The nutrients required in pregnancy and breastfeeding are just simply not being met by diet alone; this is why prenatal vitamins are recommended.

The role of feeding the brain cannot be underappreciated. Foods high in saturated fats and simple sugars contribute to cognitive decline. Micronutrients, such as vitamins, minerals and antioxidants, play a critical role in supporting the production and signaling of hormones and neurotransmitters essential for brain function. Deficiencies in key micronutrients can disrupt these processes, leading to cognitive symptoms characteristic of mom brain.

So, how can mothers support their cognitive health and combat mom brain?

1. Eat the rainbow: Eating a variety of colorful fruits and vegetables provides a rich array of micronutrients essential for optimal health. Each hue represents unique vitamins, minerals and antioxidants crucial for supporting immune function, hormonal balance and cognitive health.

2. Prioritize protein intake: Protein is essential for neurotransmitter synthesis and hormone production, both of which are crucial for cognitive function. Consuming an adequate amount of protein-rich foods, such as lean meats, fish, eggs, legumes and nuts, can support brain health and neurotransmitter balance. Aim for 30 grams of high-quality protein per meal.

3. Don’t skip breakfast: Breakfast sets the tone for the rest of the day, providing essential nutrients and energy to fuel cognitive function. Aim for a balanced breakfast that includes protein, healthy fats and fiber to stabilize blood sugar levels and support sustained mental clarity throughout the morning. 

4. Stay hydrated: Dehydration can impair cognitive function and exacerbate mom brain symptoms. Make hydration a priority by drinking plenty of water throughout the day. Consider incorporating hydrating foods, such as fruits and vegetables, into meals and snacks. Adding electrolytes to the water can be especially important with those experiencing a lot of fatigue.

While addressing nutrient deficiencies is a crucial step in supporting cognitive health, it’s important to recognize that mom brain may also be influenced by other factors. A holistic approach that addresses the root cause of mom brain symptoms is key to achieving lasting improvements in cognitive function and overall well-being.

Cortney Katz, PA-C, CFMP, MSPAS, is a certified functional medicine practitioner who works virtually with mothers. Connect at CortneyKatz.com.