Most of us associate menopause with symptoms like hot flushes and trouble sleeping. But there are actually over 60 symptoms associated with the life stage, including lesser-known changes like a “frozen shoulder” and foot pain.
Additionally, it can be normal to experience some changes in focus and memory during perimenopause and menopause. Some women may struggle to find the right words more often, too.
These can also be signs of early dementia, which women are more likely to develop than men. There have been multiple theories as to why this gender disparity exists: from women having a longer lifespan on average (age is the number one risk factor), to shifting hormone levels during and after menopause.
However, a 2024 study found that women in early perimenopause who consumed more dietary betaine and choline tended to perform slightly better in later cognitive tests than those with lower intakes.
This result wasn’t seen among pre-menopausal women, suggesting any benefits might be specific to the shift.
What are betaine and choline?
Betaine is a nutrient that “protects cells, proteins, and enzymes from environmental stress”. It is derived from choline: choline is converted to betaine after a two-step process in the body.
The amino acid has been described by some researchers as having “underutilised potential”.
Sources of betaine include:
- Whole grains (like quinoa, wheat and oat brans, brown rice, and barley),
- Shellfish,
- Spinach,
- Beets.
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Choline, which has been described as an “underconsumed and underappreciated” nutrient, is a substance that systems like our liver, nerves, metabolism and muscles rely on to function.
While our liver makes some choline, we need to get the rest from food to meet recommendations.
A 2024 study found that “in the last decade, choline intake among [European] adults has been insufficient” – most adults don’t reach the target 400mg a day.
- Eggs (egg yolks are a a very rich and easily-absorbed source of choline – two fried eggs deliver 73% of your daily dietary reference value for choline, for instance),
- Meat (like beef and chicken breast) and fish,
- Whole grains,
- Vegetables (especially potatoes, shiitake mushrooms, and cruciferous veg, like broccoli and cauliflower),
- Fats and oils, in that order.
Why might beatine and choline help with brain health during menopause?
We know that choline consumption has been linked to a lower risk of dementia in older adults. The authors of the 2024 study suggest that menopause is a “nutrition-sensitive time point where prevention strategies may mitigate cognitive deficits”.
Their research found a “minimal” association with the trajectory of long-term memory among perimenopausal women with higher betaine intakes and all women with combined higher choline and betaine consumption.
That said, “no associations between diet and cognition were observed among premenopausal women”.
A separate study proposed that “choline may increase brain functional efficiency in low estrogenic conditions like menopause”, though both papers agree more research is needed.
Neither study showed for sure that the two nutrients definitely lead to better memory in menopause.
Still, research has shown most of us are deficient in choline, which is great for our memory, muscles, and maybe even mood. It is also very hard to “overdo” choline from food sources, The European Food Information Council (EUFIC) said.
The upper limit is 3.5g a day, though one study suggests that older people with the lowest dementia risk may only need to consume a tenth of that (350mg daily).
BRB, just off to cook some eggs…
