Feeling anxious? These anti-anxiety nutrients could help you feel calmer

Magnesium: the calming mineral you need

Reduces stress, regulates neurotransmitters, and supports sleep. Low levels are linked to heightened anxiety, and supplementation might reduce these symptoms.

Sources: Pumpkin seeds, dark chocolate, avocado, bananas, legumes, salmon

Vitamin D: sunshine for your mood

Vitamin D is essential for brain health, regulating mood, and supporting neurotransmitters. It’s often called happy hormone, as low levels are linked to increased anxiety and depression.

Sources: sunlight (primary source), egg yolks, fatty fish

B Vitamins: the brain's protection shield

The B vitamins, particularly B6, B9, and B12, play a key role in the synthesis of neurotransmitters that regulate mood and stress responses. Deficiencies in these vitamins can significantly impact mental health. F.ex, a lack of B12 has been linked to psychiatric symptoms, including depression, agitation, psychosis, and obsessive tendencies.

Sources:
B6: fish, beef, potatoes
B9: spinach, asparagus, broccoli
B12: Beef, fish (salmon, mackerel), eggs

Zinc: the anxiety fighter

Zinc is involved in the regulation of neurotransmitter systems and antioxidant activity to protect brain cells. Its deficiency is also linked to mental health conditions such as depression and anxiety.

Sources: Oysters, pumpkin seeds, beef, crab, cashews, lentils

Omega-3 fatty acids: anti-inflammatory ally

Omega-3s can reduce inflammation and improve brain health by supporting serotonin production. Studies show regular omega-3 intake reduces anxiety and enhances mood.

Sources: fatty fish (salmon, mackerel), flaxseeds, walnuts

Note about anti-anxiety nutrients:

When addressing anxiety through supplementation, it’s important to first consult with a healthcare provider. Blood tests can help identify any nutritional deficiencies, such as low levels of vitamin D, magnesium, or B vitamins, that may contribute to anxiety symptoms. Supplements should be used as part of a holistic mental health approach, not as a replacement for professional treatment. Keep in mind that some nutrients can interact with medications, so getting guidance on safe dosages is essential. Before starting any supplementation, make sure to get personalized advice to support both your physical and mental well-being.

Ready to take a next step?

Taking charge of your mental health can start with something as simple as nourishing your body. By focusing on a diet rich in the right nutrients, you can support your brain, regulate stress, and improve your overall well-being. Whether it’s ensuring adequate intake of B vitamins, boosting your omega-3s, or correcting deficiencies like vitamin D, small changes can lead to big results.

Ready to take the next step? Let’s work together to create a personalized nutrition plan tailored to your mental health needs. Schedule a meeting with me today to start building a healthier habits that support your brain.