What Nutrients and Foods Can Help Reduce Anxiety Naturally?
HOW NUTRIENT DEFICIENCIES IMPACT ANXIETY
As a somatic therapist and integrative dietitian, I often hear this question: “Can food really help reduce anxiety?” The answer is a wholehearted yes.
Our bodies are deeply interconnected. What we eat affects our mood, sleep, nervous system, and ability to regulate emotions. But beyond just food choices, nutrient deficiencies can actually make anxiety worse. Today, I’ll share which nutrients and foods can calm your nervous system, support mood balance, and help you feel more grounded.
How Nutrient Deficiencies Impact Anxiety
When we’re low in key nutrients, our bodies struggle to:
- Produce calming neurotransmitters like serotonin and GABA
- Regulate stress hormones like cortisol and adrenaline
- Support healthy sleep – essential for resilience and balance
- Maintain stable blood sugar – low blood sugar can trigger panic and irritability
If you’re experiencing anxiety, mood swings, poor sleep, or feeling overwhelmed, it’s worth considering whether deficiencies in nutrients like magnesium, B vitamins, iron, and omega-3s are playing a role.
Key Nutrients and Foods for Calming Anxiety
Magnesium – The Relaxation Mineral
Magnesium helps your muscles relax, supports deep sleep, and calms an overactive nervous system. Deficiency is common, especially in stressed individuals.
🔍 Sources: Dark leafy greens, pumpkin seeds, almonds, black beans, and whole grains.
B Vitamins – The Energy and Mood Boosters
B vitamins (especially B6, B9, and B12) are essential for making neurotransmitters that keep you calm and focused. Deficiencies can contribute to fatigue, irritability, and low resilience.
🔍 Sources: Lentils, chickpeas, leafy greens, eggs, fortified nutritional yeast.
Omega-3 Fatty Acids – Anti-Inflammatory Mood Support
Omega-3s reduce inflammation and support brain health, mood stability, and cognitive clarity. They help modulate the stress response and can ease anxiety and depression symptoms.
🔍 Sources: Chia seeds, flaxseeds, walnuts, algae oil, and (for non-vegans) oily fish.
Zinc – Immune and Mood Regulator
Zinc supports a healthy stress response and balances neurotransmitters. Deficiency can show up as brain fog, low mood, or anxiety.
🔍 Sources: Pumpkin seeds, cashews, chickpeas, quinoa.
Iron – Oxygen and Energy Carrier
Low iron levels can lead to fatigue, restlessness, poor sleep, and increased anxiety. It’s essential for oxygen delivery to the brain and energy metabolism.
🔍 Sources: Lentils, spinach, quinoa, fortified cereals, pumpkin seeds.
L-Theanine – Natural Calm
Found in green tea, L-theanine promotes alpha brain waves, associated with relaxation and calm focus. It’s a gentle, natural way to support mental clarity.
Don’t Forget Gut Health
Your gut is home to trillions of bacteria that influence mood and stress resilience. When your gut is inflamed or unbalanced, your brain feels it. Ensure your digestion works properly, you are chewing your food until liquid in your mouth, take 15 minutes to finish your meals and that you are eating enough and plenty of varied fibre everyday. I recommend you aim for minimum 60 foods per week.
Your Next Step: Personalised Support for Lasting Calm
Here’s the thing: Everyone’s body and story are unique. Anxiety isn’t just “in your head” — it’s deeply connected to your nervous system, nutrient status, and lifestyle.
In my practice at BME Lifestyle, I combine somatic therapy, lifestyle coaching and integrative nutrition to help you:
- Understand and address root causes of anxiety
- Replenish your body with the nutrients it needs to thrive
- Learn body-based tools to regulate your emotions naturally
If you’re ready to stop feeling overwhelmed and start feeling grounded and calm, book an appointment with me today. Together, we’ll create a plan that works with your body, mind, and lifestyle.
👉 Book Now at bmelifestyle.com
