Does sweet potato help with irregular periods during perimenopause?

Irregular periods during perimenopause are a direct consequence of erratic ovulation as the ovarian reserve declines. No food can reliably restore regular cycles at this stage, but the nutrients in sweet potato support the hormonal infrastructure around the menstrual cycle in ways that may reduce the extremes of irregularity.

Vitamin A and mucosal and epithelial health

Sweet potato provides beta-carotene that the body converts to vitamin A as needed, delivering around 769% of the daily value per medium potato. Vitamin A is essential for the health of mucosal and epithelial tissues, including the uterine lining. Adequate vitamin A supports normal endometrial development and maintenance, which is relevant to healthy menstrual shedding patterns. Deficiency states are associated with abnormal uterine lining development, though most women in developed countries are not significantly deficient.

Vitamin B6 and oestrogen metabolism

B6 supports the liver's capacity to process and clear excess oestrogens. During perimenopause, oestrogen levels are not simply falling. They fluctuate erratically, sometimes spiking quite high before falling. B6 helps the liver's methylation and conjugation pathways run efficiently, supporting the metabolism of both oestrogen and progesterone. Coppen and Bolander-Gouaille (2005) reviewed the role of B vitamins in hormonal and neurological function, supporting the importance of adequate B6 for hormonal processing.

Fiber and enterohepatic oestrogen circulation

The approximately 4 grams of fiber in a medium sweet potato act as a prebiotic, feeding gut bacteria that influence the enterohepatic circulation of oestrogens. Some gut bacteria produce an enzyme called beta-glucuronidase that deconjugates oestrogens in the gut, allowing them to be reabsorbed rather than excreted. A healthy, diverse, fiber-fed microbiome keeps beta-glucuronidase activity in check, supporting healthier oestrogen clearance. This is one of the more direct gut-hormone connections in nutritional science.

Blood glucose and hormonal rhythm

Blood glucose instability disrupts insulin signalling, and insulin is closely intertwined with sex hormone regulation. High insulin levels stimulate the ovaries to produce more androgens and can interfere with normal follicle development and ovulation. Sweet potato's moderate glycaemic index helps maintain steadier insulin levels compared to refined carbohydrates, supporting the hormonal environment that governs cycle regularity.

Anti-inflammatory support

Systemic inflammation affects the hypothalamic-pituitary-ovarian axis, the control system for the menstrual cycle. Elevated inflammatory markers can disrupt the hormonal signalling cascade that governs follicle development, ovulation timing, and corpus luteum function. Beta-carotene and, in purple varieties, anthocyanins provide anti-inflammatory support that may help the HPO axis function with less interference.

Practical approach

Eat sweet potato two to three times weekly as part of a fiber-rich, anti-inflammatory diet. Prioritise consistent meal timing and adequate protein intake. Avoid extreme calorie restriction, which strongly disrupts hormonal signalling and is a common cause of cycle irregularity in younger women and can worsen irregularity during perimenopause.

Tracking your cycle

Keep a record of your cycle length, flow, and any spotting. This helps you distinguish between normal perimenopausal variation and patterns that warrant medical attention, and gives your healthcare provider useful information.

When to see a doctor

While some cycle irregularity is expected during perimenopause, certain patterns require evaluation. See your healthcare provider if you experience bleeding between periods, periods that last more than seven days, very heavy bleeding that soaks through a pad or tampon in an hour, or bleeding that resumes after 12 months of absence. These can indicate conditions such as polyps, fibroids, or endometrial changes that need investigation.

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