Does oats help with mood swings during perimenopause?

Mood swings during perimenopause have roots in fluctuating estrogen and progesterone, both of which directly affect brain chemistry. Estrogen supports serotonin activity and helps buffer the stress response. As it fluctuates unpredictably, many women experience irritability, tearfulness, anxiety, or a hair-trigger emotional sensitivity that is genuinely different from their baseline. Oats cannot restore hormonal stability, but they contain several nutrients that support the neurochemical systems involved in mood regulation, and the evidence here is more plausible than for some other symptoms.

The most direct connection is blood glucose stability. Sharp drops in blood glucose, which happen after high-sugar or refined-carbohydrate meals, trigger adrenaline and cortisol release as the body tries to raise glucose back to normal levels. This stress hormone surge can feel indistinguishable from anxiety, irritability, or a sudden low mood. It is a physiological state that makes emotional regulation harder, and it is entirely diet-driven. Oats have a low to moderate glycemic index and provide 3 to 4 grams of beta-glucan soluble fiber per serving, which slows digestion and blunts the post-meal glucose rise. Research by Cloetens et al. (2012) confirmed beta-glucan's role in improving insulin sensitivity. Eating oats at breakfast, particularly with a protein source, helps create stable blood glucose through the morning, reducing one layer of physiological stress on the mood system.

Tryptophan is the second major connection. Oats contain tryptophan, an essential amino acid that is the dietary precursor to serotonin. Serotonin is the neurotransmitter most associated with emotional stability, and declining estrogen reduces serotonin receptor sensitivity. The brain becomes less efficient at using the serotonin it has, which is one reason mood becomes more volatile during perimenopause. Eating carbohydrates alongside tryptophan-containing foods facilitates tryptophan's entry into the brain by reducing competition from other large neutral amino acids. Oatmeal, being a carbohydrate-rich food that also contains tryptophan, creates a reasonably favorable environment for serotonin synthesis.

B vitamins are the third connection. Oats contain B1 (thiamine), B5 (pantothenic acid), and B9 (folate). These vitamins are cofactors in neurotransmitter synthesis, including the production of serotonin and dopamine from their amino acid precursors. Folate deficiency is specifically associated with depression. While oats are not the only or richest source of folate, they contribute to overall intake as part of a varied diet.

Magnesium, present in oats in modest amounts, supports the calming branch of the nervous system (the parasympathetic system) and is involved in the synthesis and regulation of neurotransmitters. Low magnesium is associated with increased anxiety and irritability, and magnesium deficiency is relatively common in Western diets. Increasing magnesium through oats, leafy greens, seeds, and legumes is a straightforward dietary strategy.

The gut-brain axis is also relevant. The gut microbiome produces a significant proportion of the body's serotonin and communicates with the brain via the vagus nerve. Oats' beta-glucan fiber feeds beneficial gut bacteria, supporting a healthier microbial environment. While the science of the gut-brain connection is still developing, there is growing evidence that dietary fiber supports mood-related outcomes through this pathway.

Practically, a bowl of steel-cut or rolled oats at breakfast, topped with berries (for additional antioxidants) and a spoonful of nut butter or a side of eggs (for protein and tryptophan), is a solid mood-supportive meal that addresses several of these pathways simultaneously.

PeriPlan allows you to track your mood day by day alongside what you eat and where you are in your cycle. This kind of tracking often reveals that mood swings have a predictable pattern linked to cycle phase and diet, which can reduce the feeling that emotions are random and out of control.

When to see a doctor: Perimenopausal mood changes exist on a spectrum. If you are experiencing persistent low mood, hopelessness, loss of interest in things you normally enjoy, or thoughts of self-harm, please reach out to a healthcare provider promptly. These may indicate depression or anxiety that goes beyond normal hormonal variability and that responds well to treatment. Hormone therapy, antidepressants, psychotherapy, and other approaches are all options that should be discussed with your provider based on your specific situation.

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