Does broccoli help with mood swings during perimenopause?

Broccoli does not directly stabilize mood, but it contains compounds that support some of the underlying systems involved in perimenopause mood swings. The evidence is mostly mechanistic, with limited direct human trials. Still, the connections are more substantial than you might expect from a vegetable.

Mood swings in perimenopause are driven primarily by fluctuating estrogen, which directly influences serotonin, dopamine, and GABA, the neurotransmitters that regulate emotional stability, anxiety, and stress response. When estrogen drops suddenly, these systems become less regulated, and emotional reactivity increases. Chronic low-grade inflammation, which rises during perimenopause, also affects the brain directly through inflammatory cytokines that can impair mood regulation. Poor sleep, blood sugar instability, and elevated cortisol all compound the problem. Broccoli addresses several of these contributing factors through its nutrient and phytochemical profile.

Sulforaphane is the most studied broccoli compound for brain and mood-related effects. It activates the Nrf2 pathway, your body's master antioxidant switch, which reduces oxidative stress and neuroinflammation. Several animal studies have shown sulforaphane has antidepressant-like effects, and a small human clinical trial published in 2017 in JAMA Psychiatry found that sulforaphane supplementation reduced anxiety and depression scores in young men with schizophrenia. This is a very different population than perimenopausal women, so the finding does not translate directly, but it does support the plausibility of a brain-relevant effect via neuroinflammation reduction.

Broccoli is a meaningful source of folate, which is a cofactor in the production of serotonin, dopamine, and norepinephrine. Low folate is associated with depressive symptoms in population studies, and some research suggests folate deficiency may blunt the effectiveness of antidepressant medications. One cup of cooked broccoli provides roughly 15-20% of the daily recommended intake of folate. Broccoli also contains some vitamin B6, another cofactor in serotonin synthesis, though it is not a high-density source of B6 compared to other foods.

Broccoli's fiber content supports the gut microbiome, which has a bidirectional relationship with mood via the gut-brain axis. The gut produces a substantial portion of the body's serotonin, and a diverse, fiber-fed microbiome is associated with more stable mood and lower anxiety in observational studies. This mechanism is real, though it is very difficult to separate the contribution of broccoli specifically from the overall dietary pattern.

Broccoli's role in estrogen metabolism through indole-3-carbinol (I3C) and its gut derivative DIM may also contribute indirectly. Supporting healthier estrogen clearance through the liver may reduce the peaks and troughs in estrogen metabolites that amplify mood instability.

A practical approach is to include broccoli two to four times per week alongside other folate-rich foods, whole grains, and protein sources. Blood sugar stability matters a lot for mood, so pairing broccoli with protein and healthy fat is more effective than eating it in isolation. Consistent sleep, regular exercise, and stress management have far stronger evidence for mood in perimenopause than any dietary change.

Because broccoli contains I3C, which modulates estrogen metabolism pathways, women with hormone-sensitive conditions including estrogen-receptor-positive breast cancer, endometriosis, or uterine fibroids should discuss significant increases in cruciferous vegetable intake or I3C or DIM supplement use with their healthcare provider. Very high raw broccoli intake over time may have a mild goitrogenic effect, particularly if you have thyroid concerns. Normal portions are safe for most people. If you take anticoagulants, broccoli's high vitamin K content is worth discussing with your prescriber.

Give dietary changes eight to twelve weeks before expecting a noticeable shift in mood patterns, and track them carefully to separate food effects from natural cycle-related fluctuations.

See your healthcare provider if mood swings are severe, involve depressive episodes lasting more than two weeks, include thoughts of self-harm, or are significantly disrupting your relationships or work. These warrant evaluation for perimenopause-related depression or anxiety, which may benefit from medication, hormone therapy, or therapy beyond what dietary changes can address.

The PeriPlan app (https://apps.apple.com/app/periplan/id6740066498) lets you log mood daily so you can spot whether patterns shift over time and identify what days or cycle phases feel most difficult.

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