Does broccoli help with anxiety during perimenopause?

Broccoli is not an anxiety treatment, but it contains several compounds that may support the hormonal and neurological pathways that become dysregulated during perimenopause. Understanding those mechanisms helps put this vegetable in its proper place: a genuinely useful food, not a cure.

Perimenopause anxiety is largely driven by falling and fluctuating estrogen. Estrogen influences serotonin, GABA, and dopamine, the three neurotransmitter systems most directly involved in mood regulation and anxiety. When estrogen drops erratically, these systems lose some of their stability. Progesterone has its own calming effect through the GABA pathway, and as progesterone becomes less consistent during perimenopause, that natural buffer weakens. The result is a nervous system that is more reactive, more prone to worry, and quicker to reach the edge of overwhelm.

Broccoli's most relevant compounds here are sulforaphane, indole-3-carbinol (I3C), and folate. Sulforaphane activates the Nrf2 antioxidant pathway, which helps the body manage oxidative stress. Chronic oxidative stress is linked to anxiety and depression through its effect on neuroinflammation. While most sulforaphane studies on anxiety are animal-based or preliminary in humans, the anti-inflammatory and neuroprotective mechanism is biologically plausible. I3C, which the body converts to diindylmethane (DIM), supports a specific pathway in estrogen metabolism called 2-hydroxylation. This pathway produces a less reactive form of estrogen and may contribute to a more stable hormonal environment. Estrogen stability, in turn, matters for mood. Broccoli also provides folate, which is essential for producing serotonin and dopamine. Low folate status has been associated with higher rates of depression and anxiety in observational studies.

The fiber in broccoli supports the gut microbiome, and there is growing research on the gut-brain axis showing that a diverse and well-fed microbiome affects neurotransmitter production, including serotonin, much of which is produced in the gut. This is a newer and still-evolving area, but it adds another plausible pathway between regular broccoli consumption and mood support.

A practical serving of broccoli is about one cup cooked, or roughly one and a half cups raw, a few times per week. Lightly steaming broccoli preserves more sulforaphane than boiling, which leaches water-soluble compounds. Eating a small amount raw alongside cooked portions may also help, since raw broccoli contains myrosinase, the enzyme that activates sulforaphane formation. Pairing broccoli with foods rich in vitamin C, which broccoli already contains, may support iron absorption from plant foods, relevant for fatigue and mood.

If you have or have had a hormone-sensitive condition such as breast cancer, endometriosis, or uterine fibroids, discuss dietary changes with your healthcare provider before significantly increasing your cruciferous vegetable intake, given the I3C pathway's influence on estrogen metabolism.

Broccoli at normal dietary intake is unlikely to interact with most medications. At very high intake, the vitamin K in broccoli could theoretically reduce the effectiveness of anticoagulant medications, so if you take blood thinners, keep your intake consistent rather than dramatically increasing it.

Realistic expectations are important. Food changes work slowly. If you eat more broccoli as part of a broader anti-inflammatory diet for 6 to 8 weeks, you may notice reduced baseline tension or slightly more even moods, but it would be difficult to attribute that to broccoli alone. Anxiety during perimenopause often responds better to a combination approach: dietary support, regular aerobic exercise, sleep hygiene, and in many cases, therapy or medical treatment.

See your healthcare provider if anxiety is interfering with daily life, relationships, or sleep, if you are experiencing panic attacks, or if anxiety arrived suddenly without a clear trigger. Perimenopause anxiety can be severe enough to require treatment, and effective options exist including hormone therapy, SSRIs, SNRIs, and cognitive behavioral therapy. Dietary support is complementary to these, not a replacement.

The PeriPlan app (https://apps.apple.com/app/periplan/id6740066498) lets you log anxiety daily so you can spot whether patterns shift over time.

This content is for informational purposes only and does not replace medical advice. Always consult your healthcare provider about your specific situation.