Anxiety can be influenced by many factors, including nutrient deficiencies. While exercise is a powerful tool for managing stress, certain vitamins and minerals play a crucial role in regulating mood and calming the nervous system. But how do you know if you’re deficient in these key nutrients?
In this post, we’ll explore:
✅ The best vitamins and minerals for anxiety
✅ Signs you might be deficient
✅ How to test your levels
✅ The best food sources and supplements
Magnesium: The Natural Chill Pill-It Helps Anxiety
Magnesium regulates GABA, a calming neurotransmitter. Low levels can lead to muscle tension, irritability, and trouble sleeping—all of which worsen anxiety.
Signs You Might Be Deficient
- Muscle cramps or twitching
- Trouble falling/staying asleep
- Frequent headaches
- Feeling wired but tired
How to Check Your Levels
- Blood tests (but since magnesium is mostly in cells, RBC magnesium tests are more accurate than serum tests)
- Symptom tracking (if you have multiple deficiency signs, you may need more)
Best Sources: Spinach, pumpkin seeds, almonds, magnesium glycinate supplements (200–400 mg/day).
B Vitamins: The Stress-Busting Team-They Help Anxiety-B Vitamins (especially B6, B9, B12) are essential for making serotonin and dopamine. Low levels can leave you feeling anxious, fatigued, and mentally foggy.
Signs You Might Be Deficient
- Constant fatigue (B12)
- Brain fog or memory issues (B9/B12)
- Tingling in hands/feet (B12)
- Mood swings (B6)
How to Check Your Levels
- Blood tests (check B12, folate, and homocysteine—high homocysteine can indicate B vitamin deficiency)
Best Sources: Eggs, leafy greens, nutritional yeast, or a high-quality B-complex supplement.
Omega-3s: The Brain’s Anti-Anxiety Fat- Help Anxiety-
Omega-3s (EPA/DHA) reduce brain inflammation and improve neurotransmitter function. Low levels are linked to higher anxiety and depression.
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