Supplement
Fisetin
Fisetin, a flavonoid abundant in strawberries and apples, shows early promise for cellular repair and brain function through its ability to clear damaged cells. Small human trials suggest modest cognitive benefits, though most research focuses on high-dose protocols rather than daily supplementation. While evidence for menopausal women remains limited, food sources provide gentle anti-inflammatory support with established safety. Starting with strawberry-rich meals offers a research-backed foundation while larger trials clarify optimal dosing.
30-second summary
Fisetin, a flavonoid abundant in strawberries and apples, shows early promise for cellular repair and brain function through its ability to clear damaged cells. Small human trials suggest modest cognitive benefits, though most research focuses on high-dose protocols rather than daily supplementation. While evidence for menopausal women remains limited, food sources provide gentle anti-inflammatory support with established safety. Starting with strawberry-rich meals offers a research-backed foundation while larger trials clarify optimal dosing.
brain fog — weakinflammation — mixed
Overall: Mixed evidence
Randomised controlled trials
Small trials show modest cognitive improvements with high-dose protocols, but daily supplementation studies are limited.
Population studies link higher flavonoid intake, including fisetin-rich foods, with better cognitive aging.
No meta-analyses exist specifically for fisetin due to limited number of human trials.
Menopause-specific trials
No studies have specifically examined fisetin's effects in perimenopausal or menopausal women.
What we do not know
No studies have tested fisetin specifically in perimenopausal or menopausal women. The optimal dosing schedule between daily low-dose versus intermittent high-dose protocols has not been directly compared in humans. Most cognitive research involved healthy older adults rather than women experiencing hormone-related brain fog. Long-term safety data for high-dose senolytic protocols is lacking. We don't know if fisetin interacts with hormone replacement therapy.
How it is used
Common dose range
100mg daily or 500-1000mg for 2 days per month as a senolytic protocol
Notes on dosing
Take with fatty food. Strawberries contain meaningful amounts but not at supplemental doses.
Get it from food first
Food sources are better absorbed than most supplements and come with co-factors that support the same pathways. If you eat two or three of these consistently, you may not need a supplement at all.
strawberries
1 cup
highest natural source, provides about 160 micrograms
apples
1 medium
concentrated in the skin, provides about 26 micrograms
persimmons
1 fruit
good source when in season
grapes
1 cup
red varieties contain more fisetin
onions
1 medium
modest amounts, especially in outer layers
Mediterranean diet
naturally rich in fisetin through abundant fruits and vegetables
berry-forward eating
regular strawberry consumption provides consistent fisetin intake with other beneficial compounds
What depletes Fisetin
Processing and cooking can reduce fisetin content in foods. Long storage times decrease levels in fruits. Excessive alcohol may interfere with flavonoid absorption and metabolism.
Interactions and cautions
No significant interactions noted at recommended doses.
Rose bottom line
"The research on fisetin is genuinely promising but still in early stages, especially for our population. Rather than waiting for perfect evidence, you can start with what we know works: eating strawberries regularly provides gentle anti-inflammatory support that your body recognizes and processes safely. Your brain and cells deserve this kind of nourishment during this transition."