Does spinach help with brain fog during perimenopause?

Spinach is one of the more nutrient-dense foods you can eat for cognitive support during perimenopause. It provides several compounds with documented roles in brain function, neurotransmitter synthesis, cerebral blood flow, and neuroprotection. While no food reverses the hormonal underpinning of perimenopausal brain fog, spinach addresses multiple nutritional pathways that influence how clearly your brain functions day to day.

Folate is a central player. Cooked spinach provides approximately 146 micrograms of folate per 100 grams. Folate is required for the synthesis of serotonin and dopamine, neurotransmitters essential to attention, motivation, and working memory. It also participates in the methylation cycle, which produces SAMe (S-adenosylmethionine), a compound involved in myelin maintenance and neurotransmitter production. Research by Coppen and Bolander-Gouaille (2005) linked folate deficiency to depressive symptoms, and the cognitive effects of low folate extend to processing speed and memory retrieval as well as mood.

Dietary nitrates are a less widely known but well-researched contributor. Spinach is among the richest dietary sources of nitrates. A 2010 study by Larsen and colleagues demonstrated that dietary nitrates improve mitochondrial efficiency and reduce the oxygen cost of exercise. In the context of brain function, nitrates are converted to nitric oxide in the body, which acts as a vasodilator. Better cerebral blood flow means better oxygen and glucose delivery to brain tissue, which supports sharper thinking and faster cognitive processing. This is particularly relevant during perimenopause, when vascular changes can affect brain oxygenation.

Lutein and zeaxanthin, the carotenoids concentrated in spinach, have been studied for cognitive function beyond their established role in eye health. Research by Johnson and colleagues (2008) found associations between higher lutein and zeaxanthin levels and better measures of cognitive function in older adults. These compounds accumulate in the brain as well as the macula and appear to have neuroprotective properties.

Iron contributes to oxygen transport throughout the body, including to the brain. Spinach provides non-heme iron at approximately 3.6mg per 100 grams cooked. While non-heme iron is less readily absorbed than heme iron from animal sources, spinach also contains vitamin C, which meaningfully enhances non-heme iron absorption. Iron deficiency is associated with fatigue, poor concentration, and cognitive sluggishness, all of which overlap with perimenopausal brain fog. Even subclinical iron insufficiency can impair cognition before anaemia is detectable.

Magnesium (approximately 78mg per 100g cooked) supports neurological function broadly. It is a cofactor in hundreds of enzymatic reactions including those involved in ATP (energy) production in brain cells. Magnesium also modulates NMDA receptor activity, which is important for learning and memory consolidation. Deficiency is common and can manifest as poor concentration alongside anxiety and poor sleep.

The anti-inflammatory flavonoids kaempferol and quercetin in spinach inhibit NF-kB, a key driver of neuroinflammation. Chronic neuroinflammation is increasingly recognized as a contributor to cognitive symptoms in midlife women.

The PeriPlan app can help you track brain fog patterns alongside dietary changes over time, giving you clearer signal about what interventions are helping.

Practical approach: Aim for cooked spinach several times per week. Add it to scrambled eggs, stir it into lentil soup, or blend it into a smoothie with berries and a squeeze of lemon to maximize iron absorption. Cooked spinach is more nutrient-dense per serving than raw because it reduces significantly in volume.

When to see a doctor: Brain fog that significantly impairs your ability to work, remember appointments, or follow conversations warrants a medical evaluation. Thyroid dysfunction, B12 deficiency, sleep apnea, depression, and early cognitive changes are all conditions that can masquerade as or worsen perimenopausal brain fog and require specific testing and treatment.

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