Does spinach help with anxiety during perimenopause?

Spinach contains several nutrients with well-documented roles in nervous system function and anxiety regulation, making it a genuinely useful food for perimenopausal women experiencing anxiety. The evidence for individual nutrients found in spinach is solid, even if studies on spinach itself as an anxiety intervention are limited.

Magnesium is perhaps the most relevant nutrient here. Cooked spinach provides approximately 78mg of magnesium per 100 grams, making it one of the better dietary magnesium sources available. Magnesium has a direct role in regulating two key neurotransmitter systems involved in anxiety: it modulates GABA-A receptors, promoting the inhibitory signaling that creates calm, and it regulates NMDA glutamate receptors, reducing the excitatory signaling associated with anxiety and hypervigilance. A 2017 meta-analysis by Boyle and colleagues reviewed multiple randomized controlled trials and found that magnesium supplementation was associated with meaningful reductions in subjective anxiety measures, particularly in populations with lower baseline magnesium levels. Magnesium deficiency is common during perimenopause because both stress and hormonal changes deplete magnesium stores.

Folate is the second major contributor. Cooked spinach provides around 146 micrograms of folate per 100 grams. Folate is a cofactor in the synthesis of serotonin and dopamine, two neurotransmitters central to mood regulation and anxiety. Research by Coppen and Bolander-Gouaille (2005) and Stahl and colleagues (2002) documented links between folate deficiency and depression and mood disorders, with serotonin synthesis as a key mechanism. Adequate folate intake ensures the enzymatic reactions that produce serotonin from tryptophan run efficiently. When serotonin is low, anxiety and mood instability tend to increase.

Fiber in spinach contributes to blood glucose stability. Blood sugar swings trigger cortisol and adrenaline release, which directly amplify anxiety symptoms. Perimenopausal women often experience worsening insulin sensitivity, making glucose management more important. The fiber in spinach helps slow glucose absorption and reduces the glycemic peaks and crashes that feed anxious feelings.

Spinach also contains the flavonoids kaempferol and quercetin, which have anti-inflammatory properties via NF-kB inhibition. Chronic low-grade inflammation has been implicated in mood disorders and anxiety, and an anti-inflammatory dietary pattern may reduce this biological stress load.

A practical note: cooked spinach provides higher bioavailability of magnesium and folate than raw spinach, because heat partially breaks down the oxalate matrix that can bind these minerals. A standard serving of cooked spinach contains far more of these nutrients than the equivalent volume of raw leaves.

Include spinach in meals three to five times per week. Saute it with olive oil and garlic as a side dish, blend it into smoothies, stir it into soups, or add it to eggs. Pairing spinach with a source of vitamin C (lemon juice, tomatoes, bell pepper) maximizes non-heme iron absorption as a bonus.

The PeriPlan app can help you log your meals and mood patterns together, so you can observe whether increasing leafy greens correlates with reduced anxiety over several weeks.

When to see a doctor: Anxiety that interferes with daily functioning, sleep, or relationships warrants professional evaluation. Perimenopausal anxiety can overlap with generalized anxiety disorder, panic disorder, and hormone-driven mood changes that respond to specific treatments including hormone therapy and cognitive behavioral therapy. If anxiety is new, severe, or accompanied by panic attacks, chest symptoms, or significant sleep disruption, see your healthcare provider promptly.

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