9 Nutrients that can improve anxiety


My first panic attack was like being hit by a mac truck.
Out of the blue… and scared the crap out of me.
I didn’t know anything about the matter.

So, since I almost died… I scheduled an appointment with my family doctor.
The first thing she did was put me on an antidepressant.
Me, not knowing anything, took it in hopes that it would make me feel better.
Never did anyone, including my doctor, mention that I could improve my anxiety by changing my diet.
It wasn’t until I kept feeling the same that I did some research on the matter and found that it has a lot to do with your diet.

So here is a list of nutrients that can help improve anxiety.

A must-read if you are suffering with anxiety.

9 Nutrients that can help improve anxiety

*I am not a doctor so please consult your own before taking any supplements*
*This post may contain affiliate links*

Did you know that there is a diet that is claimed to cure cancer?
IF this is true, don’t you think you should give some of these nutrients a try to relieve some of this agonizing anxiety?
I wish I would’ve known this information before my appointment, I would’ve never taken the medication.
I’m not saying antidepressants or any other type of anti-anxiety medication is the wrong choice, I’m just saying these nutrients could help prevent you from taking medication. 


Magnesium has a lot to do with nerve function. It helps prevent nervousness, irritability, anxiety, fear and restlessness.  Magnesium is popular in dark leafy greens (spinach), nuts, seeds, beans, whole grains, ect… There is also supplements like Magnesium Citrate. I personally like using Epsom salt which is Magnesium Sulfate. (Add a cup with a few drops of Lavender oil to your bath, maybe three times a week, you will feel great!) I’ve heard that it is best absorbed through your skin.


Magnesium and calcium go together. As a general rule of thumb, you should get twice as much calcium as you do magnesium. Foods like spinach, turnip greens, collard greens, sea vegetables, and green beans are high in both calcium and magnesium. Calcium rich products are dairy products, broccoli, celery, sardines, and sesame seeds. Calcium also comes in a supplement.


Tryptophan comes as a supplement that is commonly purchased for stress and anxiety. Mainly found in dairy products. It converts into a compound called 5-HTP which then converts to serotonin which makes you calm. Tryptophan is what’s in turkey that “makes you sleepy”. Tryptophan is found in turkey, chicken, bananas, peanut butter, sesame seeds, milk, oats, cheese, and soy.

Related Posts: 6 Steps to surviving a panic attack comfortably

Vitamin D

You absorb Vitamin D from the sun but also in foods like eggs and salmon. Depending on where you live, you may find that you’re more down in the winter months from not being outside as much. Which explains when someone is depressed and in bed all the time… why they stay in bed because they aren’t getting Vitamin D from going outside. Even if it’s cloudy… still sit outside for at least 15 minutes a day. You can also buy it in a supplement.

Vitamin B

A deficiency in Vitamin B can lead to anxiety, fatigue and mood problems. There are 8 B vitamins but we’re mainly talking about folic acid and B12.  Good sources are in pork, beef, leafy greens, legumes, rice, nuts, eggs, whole grains, potatoes, bananas. (If you have combined anxiety with depression, B6 is another one. These foods are rich in B6, bananas, tuna, dried fruit, avocados…)

Related Posts: How anxiety fools us and how we take control

Whole grains

When choosing between whole wheat and white, always choose whole wheat. Carbs increase production of serotonin in the brain. Again, serotonin plays a huge role in mood. Whole grains take longer for the body to break down, releasing sugar into the bloodstream slowly. These include whole wheat bread, brown rice, ect.


Foods that are high in Omega- 3 fatty acids are known to be uplifting and lighten up your mood. Foods such as salmon, tuna, sardines, anchovies, herring, mackerel, and lake trout.
Bonus: May also reduce your risk of heart disease.


Protein helps stimulate norepinephrine and dopamine (neurotransmitters like serotonin), which has been shown to improve alertness, mental energy, and reaction time. Foods such as greek yogurt, nuts, egg, cheese, meats, beans.

Related Posts: Don’t worry, the secret to overcoming anxiety is here


Zinc is calming and sedating. Foods high in zinc have been shown to lower anxiety. These foods include oysters, egg yolks, beef, liver and cashews.


These 9 nutrients are a great start to overcoming your chronic anxiety.

  • Magnesium
  • Calcium
  • Tryptophan
  • Vitamin D
  • Vitamin B
  • Whole grains
  • Omega-3
  • Protein
  • Zinc

Have any of these worked for you? Comment below!

*Again, I am not a doctor, please consult your own before taking any supplements.*
Until Again,


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Kirsten is a wife and a mother. She has 2 babies, one human and one fur. She loves to help people overcome anxiety because she has suffered with it for years.

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