Pregnancy Brain: When Does It Start and Is It Even Real?

Many pregnant women claim to suffer from the infamous “pregnancy brain,” but while you could fill a library with anecdotal reports of brain fog during pregnancy, many experts are skeptical.

Let’s go over what pregnancy brain is, when it typically starts, and what you can do about it.

Pregnancy brain, also variously known as “momnesia,” “mommy brain,” and “baby brain,” refers to the cognitive changes some women experience during pregnancy and, sometimes, in the postpartum period.

Pregnancy brain is characterized by forgetfulness, difficulty concentrating, and general mental fogginess. You might find yourself:

• Struggling to remember names or words
• Losing items more frequently
• Having trouble focusing on tasks
• Daydreaming
• Just feeling more absentminded in general

While you might feel like you’re losing your mind, rest assured that you’re not alone. Around 50%–80% of pregnant women report memory issues during pregnancy. 1

Is pregnancy brain real?

Plenty of women point to pregnancy brain as the culprit for their forgetfulness. However, the research on that is mixed.

Being pregnant may have an actual effect on the condition of your brain—something we’ll describe in the next section—but the changes that many women report may not actually be as frequent or severe as they believe. 1

The long and short of it is that this is an active area of research, and experts can and do disagree on it.

There are a few factors that could cause perceived cognitive issues when you’re pregnant: 2

• Hormonal shifts: Estrogen and progesterone influence your brain even before you’re pregnant, and your production of these hormones ramps up in your first trimester. Progesterone can make you more tired, and estrogen influences memory formation. 3 4 All of this could leave you feeling more scattered than usual.
• Sleep deprivation: During pregnancy, you may (understandably) struggle to get a good night’s sleep, especially in the first and third trimesters. Frequent bathroom trips, general discomfort, and anxiety can all contribute to pregnancy insomnia, which significantly impairs cognitive function.
• Stress and emotional changes: Similarly, as you anticipate your baby’s arrival and all the life changes that will come with it, you may feel extra stressed and anxious. These emotional factors can easily distract you and make it harder to concentrate on other things.

How pregnancy (physically) affects your brain

Another possible explanation for pregnancy brain is that changes in your actual brain structure cause it. A 2016 study found that pregnant women experienced decreases in the volume of gray matter in areas associated with processing social signals.

Interestingly, these changes were still present when researchers checked in two years later—except in the hippocampus, which is associated with memory. 5

Similarly, a 2024 study supported the finding that gray matter in the cerebral cortex and other areas can decrease during pregnancy. 6

None of this data is ironclad, and many experts are a little skeptical about pregnancy brain being a genuine phenomenon. Again, how much your brain will change during pregnancy (if at all) and how long these changes will persist is an open question.

Because there’s no concrete scientific consensus on pregnancy brain, there’s also no clear timeframe for when you may get it outside of anecdotal reports.

Many women claim to get it as early as the first trimester. However, others claim that their brain fog is at its worst in the third trimester, which could coincide with your progesterone levels peaking. 7

Fortunately, whether this is an actual, physical ailment or it’s just caused by stress, pregnancy brain is generally temporary. After you give birth, your hormone levels will stabilize and your body will adjust, so you should start feeling more mentally sharp.

That said, keep in mind that the postpartum period brings its own challenges. The hormonal shifts, sleep deprivation, and emotional adjustments of those early months could prolong your brain fog. In other words, it’s normal to have some form of pregnancy brain last for several months after delivery. 8

While you might not be able to eliminate pregnancy brain completely, try out these strategies to stay organized, focused, and on top of things:

• Put your brain on paper: Use memory aids like your phone’s calendar app, checklists, and written notes so you don’t lose track of your appointments, errands, and daily to-dos.
• Establish a sleep routine: A calming bedtime routine can help you get the rest you need to focus.
• Designate a home for objects: Always misplacing your wallet or keys? Give them a “home” that you’ll always set them in, like a bowl by the door, to avoid misplacing them.
• Delegate and simplify: Ask your partner, family, or friends for assistance with chores and errands. Focus on what’s essential and postpone less important activities.
• Take care of yourself: You’ve heard it a hundred times, but maintaining a healthy pregnancy diet and being active can help you stay sharp (on top of all the other benefits).

Don’t let your brain fog make you forget the most important thing: to be kind to yourself. Your body’s working overtime to get ready for your baby, and if that means misplacing your phone or wallet now and then, it’s a worthwhile trade.

Can supplements and herbal remedies help with pregnancy brain?

Wouldn’t it be nice to take a pill and stop forgetting where you put your keys? Sadly, there aren’t any supplements or herbal remedies that are proven to improve pregnancy brain.

You may have heard that ginkgo extract can help with memory issues. While there is some evidence of this for nonpregnant people, you shouldn’t take any herbal extracts during pregnancy without the green light from your doctor. 9

Rather than relying on supplements, just maintain a good diet, which can provide all the nutrients you need (except for those found in your prenatal vitamin, which is very important to take regularly).

Outside of making you search all day for your phone or car keys, pregnancy brain won’t do you any harm. That being said, speak with your doctor or midwife if you experience the telltale signs of pregnancy depression, which is a very different matter: 10

• Persistent sadness
• Loss of appetite
• Loss of interest in activities you usually enjoy
• Significant cognitive difficulties, especially if noticed by others
• Difficulty sleeping or sleeping more than usual

This also goes for the postpartum period—many women suffer from postpartum depression.

Genuine pregnancy-triggered depression is a bigger deal than a little forgetfulness, and it isn’t something you have to deal with on your own. Doctors have lots of ways of treating it.

Pregnancy brain can be frustrating, but it’s a temporary phase. You can combat the fog by creating routines and using reminders to make sure your day-to-day tasks get done. Beyond that, just take it easy, and don’t stress about the little things.