Does sweet potato help with mood swings during perimenopause?

Mood swings during perimenopause are closely linked to the erratic fluctuations of oestrogen, which modulates serotonin, dopamine, and GABA activity throughout the brain. Sweet potato does not regulate oestrogen directly, but its nutrients support the neurotransmitter systems and metabolic conditions that make mood more resilient to those hormonal shifts.

Vitamin B6 and serotonin and dopamine production

A medium sweet potato provides around 29% of the daily value for vitamin B6. B6 is a required cofactor in the synthesis of both serotonin and dopamine from their amino acid precursors. These neurotransmitters are central to emotional regulation, motivation, and the ability to buffer stress. When B6 intake is insufficient, neurotransmitter production is less efficient, and the brain has fewer resources to maintain emotional equilibrium. Mahdavi et al. (2019) found that B6 supplementation significantly reduced anxiety scores in a clinical trial, providing direct evidence that B6 status influences mood-related neurotransmitter pathways.

Blood glucose stability and mood crashes

Rapid drops in blood glucose are among the most consistent triggers for irritability, anxiety, and low mood. When blood sugar falls sharply, cortisol and adrenaline are released, creating a physiological stress state that manifests as mood instability. Sweet potato's complex carbohydrates release glucose more slowly than refined carbohydrates or sugars, supporting the flatter glucose curves that allow mood to remain more stable between meals. Stable blood sugar does not eliminate mood swings in perimenopause, but it removes one of the major dietary contributors.

Anthocyanins and neuroinflammation

Neuroinflammation, inflammation affecting brain tissue and its supporting structures, is increasingly recognised as a contributor to mood disorders including depression and anxiety. Purple sweet potato varieties contain anthocyanins that inhibit NF-kB, a key regulator of inflammatory cytokine production. Krikorian et al. (2010) demonstrated that anthocyanin-rich foods were associated with improved cognitive and emotional outcomes in older adults, with mechanisms including reduced neuroinflammation. Beta-carotene in orange varieties similarly contributes antioxidant protection to neural tissue.

Fiber and the gut-brain axis

The gut microbiome produces neurotransmitter precursors and communicates with the brain via the vagal nerve and the immune system. Sweet potato's prebiotic fiber feeds beneficial bacteria that support a diverse, well-functioning microbiome. Research consistently links microbiome health to mood outcomes, with disrupted gut bacteria associated with higher rates of anxiety and depression. A fiber-rich diet that includes sweet potato supports the gut conditions that underpin emotional resilience.

Potassium and stress response modulation

Adequate potassium supports the balance of the autonomic nervous system, helping the parasympathetic (rest and digest) system counteract the sympathetic (fight or flight) activation that contributes to anxiety and irritability during stressful periods. Perimenopausal women often experience heightened sympathetic activity, and potassium-rich foods support the physiological conditions for calmer baseline nervous system tone.

Tracking mood patterns with PeriPlan

PeriPlan lets you log daily mood alongside diet, sleep, and cycle phase. Tracking consistently over four to six weeks often reveals whether dietary patterns correlate with better or worse mood days, providing concrete data rather than relying on memory alone.

Practical approach

Eat sweet potato two to three times per week within a diet that prioritises stable blood sugar, adequate protein, healthy fats, and varied plant foods. Avoid skipping meals and limit alcohol, which disrupts serotonin balance and sleep architecture, both of which worsen mood swings.

When to see a doctor

If mood swings are severe, include persistent low mood, feelings of hopelessness, or thoughts of self-harm, speak with a healthcare provider. Perimenopausal depression is a real clinical condition that responds to treatment. Hormone therapy can improve mood for many women, and antidepressant medications are effective when appropriate. Dietary strategies complement but do not substitute for clinical care when mood symptoms are severe.

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