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Anxiety and Nutrition

Supportive Treatment

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While therapy and medication are the mainstays of anxiety treatment,

Research has proven that certain Nutritional Supplements, as well as Exercies,

can significantly reduce Anxiety symptoms.

 

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Here are the top Nutrients with the most Evidence:

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✅ 1. Magnesium

Magnesium plays a crucial role in calming the nervous system. Low levels are linked to higher anxiety, and supplementation can help reduce symptoms—especially in those who are deficient.

📌 Best for: Generalized anxiety, stress-related tension (Boyle et al., 2017)

 

✅ 2. Omega-3 Fatty Acids (EPA/DHA)

These anti-inflammatory fats support brain health and may reduce anxiety—particularly EPA-rich formulas. Benefits have been seen in both clinical and non-clinical populations.

📌 Best for: Social anxiety, general anxiety (Su et al., 2018)

 

✅ 3. Vitamin D

Low vitamin D levels are common in people with anxiety and depression. Supplementation may improve mood regulation, especially in those with deficiency.

📌 Best for: Seasonal anxiety, mood-related anxiety (Cheng et al., 2020)

 

✅ 4. B Vitamins (Especially B6 and B12)

B vitamins help produce neurotransmitters like serotonin and GABA. B6 has shown promise in reducing anxiety and overstimulation, while B12 is essential for mood regulation.

📌 Best for: Irritability, stress sensitivity (Young et al., 2022; Kennedy et al., 2010)

 

✅ 5. L-theanine

Found in green tea, this amino acid promotes relaxation without sedation. It reduces physiological markers of stress and improves focus and calm.

📌 Best for: Performance anxiety, exam stress (Hidese et al., 2019)

 

✅ 6. Zinc

Zinc plays a role in GABA activity and stress regulation. Deficiency is linked to higher anxiety levels, and supplementation may improve emotional resilience.

📌 Best for: Stress-induced anxiety, low mood (Russo, 2011)

 

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These supplements are best used alongside, not instead of,

Psychological therapy and/or medication if indicated.

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Always discuss Supplements with your Doctor. 

 

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References

  1. Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress. Nutrients, 9(5), 429. https://doi.org/10.3390/nu9050429

  2. Su, K. P., Matsuoka, Y., & Pae, C. U. (2018). Omega-3 polyunsaturated fatty acids in prevention of mood and anxiety disorders. Clinical Psychopharmacology and Neuroscience, 13(2), 129–137. https://doi.org/10.9758/cpn.2015.13.2.129

  3. Cheng, Y. C., Huang, Y. C., & Liu, M. E. (2020). Vitamin D and risk of anxiety and depression: A meta-analysis. International Journal of Environmental Research and Public Health, 17(15), 5416. https://doi.org/10.3390/ijerph17155416

  4. Young, S. N., et al. (2022). High-dose vitamin B6 reduces anxiety symptoms. Human Psychopharmacology: Clinical and Experimental, 37(4), e2859. https://doi.org/10.1002/hup.2859

  5. Kennedy, D. O., et al. (2010). Effects of high-dose B-vitamin complex on mood. Psychopharmacology, 211, 55–68. https://doi.org/10.1007/s00213-010-1870-3

  6. Hidese, S., et al. (2019). Effects of L-theanine on stress-related symptoms and cognitive functions in healthy adults. Nutrients, 11(10), 2362. https://doi.org/10.3390/nu11102362

  7. Russo, A. J. (2011). Decreased zinc and increased copper in individuals with anxiety. International Journal of Child Health and Human Development, 4(1), 43–48.

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