During pregnancy, many women experience so-called “pregnancy brain” or memory lapses. Understanding the underlying causes of this phenomenon and how to manage pregnancy-related forgetfulness is a common concern among expectant mothers.
Pregnancy-related forgetfulness
In clinical practice, many pregnant women particularly in the third trimester experience noticeable memory impairment. They may forget the location of objects or fail to recall items they had just seen moments earlier, often needing to search for them. This condition typically begins around the sixth month of pregnancy and may persist until three months postpartum, or even longer in some cases.
Comparative studies assessing cognitive performance between pregnant and non-pregnant women have demonstrated that attention and memory, especially spatial memory, tend to be reduced during pregnancy. Notably, approximately 81% of pregnant women report frequent episodes of forgetfulness and mild cognitive confusion.
Memory lapses and difficulty concentrating are common symptoms during pregnancy. However, the exact underlying mechanisms have not yet been definitively established.
Clinical manifestations of pregnancy-related forgetfulness
During pregnancy, many women frequently experience episodes of forgetfulness and reduced cognitive clarity, often referred to as “pregnancy brain.” Common manifestations may include:
- Memory impairment, including forgetfulness and confusion
- Reduced concentration and increased distractibility
- Difficulty reading or retaining written information
- Impaired recall of names or familiar terms
- Disorientation, including difficulty distinguishing left from right
These symptoms may occur individually or in combination. In some cases, pregnant women may forget recent activities or even have difficulty recalling familiar individuals.
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Why do pregnant women experience forgetfulness?
Although the exact cause of pregnancy-related forgetfulness has not been definitively established, several contributing factors have been identified:
- Psychological stress: Busy lifestyles, stress, and sleep disturbances can impair memory in both pregnant and non-pregnant individuals. Pregnant women are particularly susceptible to insomnia and emotional stress, which may exacerbate cognitive difficulties.
- Hormonal fluctuations: During pregnancy, levels of progesterone and estrogen increase significantly up to 15-40 times higher than baseline. These hormonal changes can affect neuronal function in the brain, potentially leading to memory impairment. Similar mechanisms are also implicated in “brain fog” observed in menopausal women.
- Physiological and psychological changes in late pregnancy: In the third trimester, rapid fetal growth is accompanied by substantial physical and emotional changes in the mother. Fatigue, discomfort, and sleep disruption during this period can negatively impact concentration and memory.
- Shift in cognitive priorities: During pregnancy, cognitive focus may shift toward fetal well-being and essential tasks, leading to reduced attention to less important daily activities. This selective attention may be perceived as forgetfulness.
Pregnancy-related forgetfulness is generally mild and transient, and in most cases, it resolves spontaneously after childbirth. Therefore, expectant mothers need not be overly concerned about this condition.
How can pregnant women improve memory impairment?
There is no definitive treatment to completely eliminate pregnancy-related forgetfulness; however, several strategies may help improve cognitive function and minimize its impact on daily life.
- Consume choline-rich foods: Choline is an essential nutrient for brain development. Adequate intake of choline not only helps improve memory in pregnant women but also supports fetal neurodevelopment.
- Increase omega-3 intake: Omega-3 fatty acids, particularly DHA, play a crucial role in brain function. Incorporating omega-3–rich foods, such as safe fish options (e.g., salmon), can help enhance maternal cognitive performance and contribute to optimal fetal brain development.
In addition to the strategies mentioned above, pregnant women may apply several simple habits in daily life to better manage memory lapses.
Keeping a small notebook nearby helps record important tasks or information, allowing easy review when needed. Maintaining a consistent daily routine also supports better organization and reduces forgetfulness. Essential items such as keys, access cards, and wallets should be placed in fixed locations to ensure they can be found quickly.
Pregnant women are often required to take supplements such as vitamins, calcium, and iron. However, forgetfulness may interfere with this routine. Setting reminders or alarms on a phone can help ensure timely intake, and this method can also be applied to other important activities.
At work, maintaining a detailed schedule or daily to-do list helps prevent missed tasks. At home, seeking support from family members can make it easier to locate items or complete tasks efficiently. Reducing stress and maintaining a positive, relaxed mindset are also essential.
Equally important, pregnant women should balance rest and daily activities appropriately. Adequate rest, along with light physical activity such as walking or gentle outdoor exercise, helps maintain mental well-being. When psychological status is stable, cognitive function and memory are also likely to improve.
Foods to improve memory in pregnant women
Throughout pregnancy, maternal nutrition plays a critical role. Pregnant women need to ensure adequate nutrient intake not only for their own health but also for optimal fetal development.
In addition to maintaining a balanced diet, incorporating nutrient-dense foods that support brain function may help improve memory and reduce pregnancy-related forgetfulness.
Recommended foods include:
Fish: Fish is low in saturated fat and rich in vitamin D, high-quality protein, and especially omega-3 fatty acids, which play a crucial role in brain function. Incorporating fish into the weekly diet is highly recommended. Pregnant women may choose both freshwater and marine fish, with nutrient-dense options such as salmon and herring being particularly beneficial. However, intake should be limited to 2–3 servings per week.
Pregnant women should avoid fish with high mercury content, such as swordfish, king mackerel, and tilefish as these may increase the risk of fetal developmental abnormalities.
Algae-derived DHA: In addition to fish, algae are a rich source of omega-3 fatty acids that support brain function in both the mother and the fetus. Regular inclusion of algae in the diet may help improve memory during pregnancy. Alternatively, algae-based DHA supplements, such as oils or capsules, can be used as a convenient substitute for fresh sources.
Eggs: Eggs are highly recommended for pregnant women due to their rich content of vitamins, minerals, and high-quality protein, contributing to a healthy pregnancy. They also provide DHA, which supports brain function and may help improve memory. Pregnant women can consume approximately 3–4 eggs per week. Those with cardiovascular conditions or hypertension should limit intake to 1–2 eggs per week.
Milk: Maternal milk formulas and dairy products provide essential nutrients that support optimal nutrition during pregnancy. Experts recommend consuming around three servings of milk per day to ensure adequate micronutrient intake for both mother and fetus. Choosing milk products enriched with DHA may further support cognitive function.
Nuts: Nuts such as walnuts, almonds, and macadamia are nutrient-dense and beneficial for brain health. Regular consumption may help improve memory in pregnant women while also supporting fetal neurodevelopment. These can be incorporated as healthy daily snacks.
Disclaimer: The information provided in this article by Hong Ngoc General Hospital is for reference purposes only and does not substitute for professional medical diagnosis or treatment. Patients should not self-medicate. For an accurate assessment of their condition, individuals are advised to visit a healthcare facility for direct examination, diagnosis, and appropriate treatment planning by qualified physicians.
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