Can Eating Eggs For Breakfast Help Reduce Anxiety?

Anxiety impacts nearly 40 million adults in the U.S., according to Prevention, which means that it's the most common mental health condition currently affecting the country. For those living with anxiety, it can have a detrimental effect on their day-to-day existence, causing such symptoms as nail biting, excessive worrying, chest pains, and trouble sleeping.

The Harvard Medical School reports that, despite the availability of therapies and medication for anxiety, only about one-third of patients who have the disorder actually seek treatment. For those who are looking to curb their anxiety, there are some simple dietary changes that may help keep some of the symptoms at bay. Limiting alcohol can be helpful, as it can disrupt sleep patterns and put you on edge (via the Mayo Clinic). On the other hand, complex carbohydrates — such as whole grains, quinoa, and oatmeal — are believed to boost serotonin levels in the brain. In addition, starting your day off with a protein-rich breakfast may also help dial down some of the symptoms of anxiety.

Eating eggs in the morning can be a good thing for people who struggle with anxiety, as eggs contain tryptophan, an amino acid that aids in the production of serotonin (via MedicalNewsToday). A 2021 study published in Nutrients suggested that lower levels of protein and tryptophan — both of which are found in eggs — may play a role in higher levels of anxiety.

Additionally, according to Montare Behavioral Health, there is some evidence that supports the link between vitamin D deficiency and anxiety. The Office of Dietary Supplements notes that one large egg contains 6% of the recommended daily value of vitamin D. Eggs are also a good source of choline, a nutrient that has a role in brain health. A 2009 study published in The American Journal of Clinical Nutrition showed that low levels of choline may be linked to increased anxiety symptoms.

More research is needed to fully determine the efficacy of eggs against anxiety, as well as food as a primary means of managing anxiety symptoms (via Healthline). However, adding healthy foods to your diet can support your overall physical and mental health. If you feel that you're experiencing anxiety symptoms, contact your doctor to discuss the best possible options to manage your symptoms.