Does oats help with anxiety during perimenopause?

Oats are not a treatment for anxiety, but they contain several nutrients that support the biological pathways involved in mood regulation, and eating them regularly as part of a balanced diet may contribute modest benefit for some women during perimenopause. The evidence here is indirect and nutrient-level rather than based on clinical trials studying oats and anxiety specifically, so it is worth being realistic about what oats can and cannot do.

The most relevant mechanism involves tryptophan, an amino acid found in oats. Tryptophan is the dietary precursor to serotonin, the neurotransmitter most closely associated with mood stability and anxiety regulation. During perimenopause, declining estrogen reduces both serotonin production and serotonin receptor sensitivity, which is part of why anxiety often increases during this transition. Tryptophan content in oats is moderate rather than high, so the contribution is real but not dramatic. Combining oats with a source of protein and healthy fat in the same meal helps optimize tryptophan uptake across the blood-brain barrier.

Oats are also a meaningful source of B vitamins, particularly thiamine (B1), niacin (B3), and folate. B vitamins serve as essential cofactors in neurotransmitter synthesis pathways. Without adequate B vitamins, the body cannot efficiently convert tryptophan into serotonin or maintain the enzymatic processes that produce dopamine and GABA. Perimenopause itself does not deplete B vitamins, but many women in midlife have dietary patterns that fall short in these nutrients, and oats are a practical way to improve intake.

Blood sugar stability is another meaningful pathway. Perimenopausal anxiety is frequently amplified by blood glucose fluctuations, as sudden drops in blood sugar trigger the release of stress hormones including adrenaline and cortisol, which feel indistinguishable from anxiety symptoms. Oats have a lower glycemic index than most refined breakfast options. Their soluble fiber, specifically beta-glucan, slows the digestion and absorption of carbohydrates, producing a more gradual rise and fall in blood glucose. This blunting of blood sugar swings can reduce the physiological anxiety spikes that follow high-glycemic meals.

Oats also contain avenanthramides, anti-inflammatory polyphenols unique to oats. Neuroinflammation has emerged as a research area in mood disorders, and while the direct link between oat avenanthramides and human anxiety has not been tested in clinical trials, their anti-inflammatory properties are documented and broadly supportive of nervous system health.

For practical use, rolled oats or steel-cut oats are preferable to instant oat packets, which often contain added sugars that counteract the blood sugar stability benefits. Pairing oats with protein (Greek yogurt, eggs, or nut butter) and a healthy fat further smooths the glycemic response and provides additional amino acid support for neurotransmitter production.

Tracking your anxiety levels alongside your diet in PeriPlan can help you notice whether consistent oat intake, or other dietary changes, correlates with calmer days over a four to six week period.

When to see a doctor: If anxiety is significantly disrupting your daily life, making it hard to work, sleep, or maintain relationships, please do not rely on dietary changes alone. Perimenopausal anxiety can range from manageable background worry to clinical anxiety disorder, and effective treatments exist including therapy, hormone therapy, and medication. Speak with your provider, particularly if anxiety feels new or significantly worse than it was before perimenopause began.

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