If you feel anxious, consider checking your intake of the following nutrients. Remember, you should always check with a doctor before adding supplements to your diet, and follow dosage recommendations carefully because some minerals, like magnesium, can cause toxicity if taken in too high a dose.
B-Complex Vitamins
Stress and anxiety can cause the body to eat through its supply of B-complex vitamins, which boost the function of the nervous system. When you become vitamin B-deficient, you can develop signs of anxiety, irritability, restlessness or fatigue. One study conducted on patients with panic disorder, obsessive-compulsive disorder (OCD) and depression found that up to 18 grams of a B vitamin (inositol) taken daily, was just as effective and did not cause as many side effects as an anti-anxiety drug.
Among the B vitamins you need for proper nervous system function are B2, B6, B5, B12, and more; however, you can add all 11 B vitamins to your diet with a B-complex supplement. B vitamins need to work together in balance to be most effective. Vitamin B1 also helps control blood sugar and has been shown to have an impact on anxiety, while vitamin B3 plays a significant role in the creation of serotonin. Taking 1,000 to 3,000 mg per day may help reduce anxiety. Folic acid and vitamin B12 may help bust depression symptoms.
You can get your B vitamins from eating pork, poultry, whole grains, potatoes, fish, legumes, certain vegetables and eggs.
Omega 3 Fatty Acids
Omega-3 fatty acids, among other health benefits as a brain booster, cardiovascular protector and inflammation reducer, have been shown to be effective in alleviating depression. Omega-3s have been shown to reduce anxiety levels in healthy people who have not been diagnosed with an anxiety disorder. Conversely, an imbalance in the body’s fats and a shortage of the essential fatty acids has been linked to depression.
Omega 3s are made up of three essential acids: EPA, DHA and ALA. These essential acids can be found naturally in some seeds, including flax and chia seeds, as well as in algaes and fatty fish, such as salmon, mackerel and sardines. You also can supplement your diet with fish oil if you aren’t able to hit your recommended daily intake.
Vitamin D
Vitamin D, a fat-soluble vitamin essential for helping the body absorb calcium, can be found in liver and fish oils, fortified milk and soy milk, eggs, and some other foods, but our bodies primarily create it after exposure to sunlight. Sun exposure and light therapy have been effective treatments for various forms of depression, including seasonal depression known as seasonal affective disorder. Studies have linked vitamin D deficiency with higher rates of both anxiety and depression. In addition to being a mood elevator, vitamin D is essential for a number of other important body processes, including healthy immune system function, bone and heart health, and cancer protection.
Despite this, more than half of Americans are vitamin D deficient, and even more are not getting healthy levels of vitamin D on a regular basis. You can supplement vitamin D intake to bring levels up to normal (your doctor can check your vitamin D levels with a simple blood test), or better yet, dedicate 20 minutes a day to being outside, soaking up the rays. Skip the sunscreen unless you’ll be in continuous sunlight longer than 20 minutes. Sunscreen can actually block the body from creating vitamin D.
Magnesium
Magnesium is another essential nutrient that has been linked to stress relief. This mineral helps regulate more than 300 essential processes in the body, helping to avoid anxiety and irritability. Taking magnesium supplements also has been shown to ease anxiety-related premenstrual syndrome (PMS) symptoms.
Pumpkin seeds take the number-one spot as the richest source of magnesium in a food product, packing more than 151 mg of magnesium in just one ounce. Spinach, like pumpkin seeds, is also loaded with magnesium, which calms and de-stresses the entire body. Always check with your doctor before supplementing with magnesium because high levels of magnesium in the body can cause magnesium intoxication or toxicity, which can have the same or more serious consequences and symptoms as severe magnesium deficiencies.
Taking magnesium as well as calcium may help improve sleep. Green, leafy vegetables, like spinach, kale and Swiss chard contain high amounts of magnesium, as well as healthy amounts of the B vitamins. Unrefined grains, as well as bananas, beef, chicken, figs, fish, green beans, legumes, nuts, potatoes, seeds and watermelon are rich sources of magnesium.
Potassium
Potassium is the body’s third most abundant mineral, just ahead of magnesium. This mineral is responsible for regulating blood pressure and muscle activity, as well as acting as an electrolyte to manage water retention and cellular function. This mineral aids in the elimination of cellular waste, helps the body balance its pH levels and can boost energy. Like most essential minerals, potassium does not work alone -- science shows that the body’s use of this mineral is linked to several important functions in the use of sodium, calcium and magnesium. Maintaining a balance of these four minerals is crucial to overall good health and may help ease your anxiety.
Studies have shown that low potassium levels have been linked to a number of conditions, including anxiety and depression.
As with magnesium, it is important to discuss supplementing potassium with your physician and monitoring your intake to avoid building up toxic levels in the body. Good food sources of potassium include many fruits and veggies, including bananas, sweet potatoes, dates and tomatoes.
So if you feel abnormally anxious, start with your diet to get to the bottom of the problem. If it doesn't resolve itself or you feel you need supplements, see your health care provider.