Which vitamins help manage anxiety symptoms?
Written by
Stella Nilsson
Reviewed by
Prof. Benjamin Murphy, Ph.D.Your diet affects levels of anxiety directly through specific nutrient pathways. Certain vitamins and minerals influence neurotransmitters and stress hormones. In my nutrition practice, I have helped clients decrease their medication needs by optimizing these foundational nutrients. Food does heal the nervous system.
Magnesium
- Calms GABA receptors to reduce nervous system firing
- Rich sources: Spinach, almonds, pumpkin seeds, black beans
- Daily target: 400mg from food before considering supplements
Omega-3 Fatty Acids
- Reduce brain inflammation linked to chronic anxiety
- Rich sources: Wild salmon, chia seeds, walnuts, flaxseeds
- Optimal intake: Two servings weekly of fatty fish
B Vitamin Complex
- Supports serotonin and dopamine neurotransmitter production
- Rich sources: Lentils, eggs, nutritional yeast, sunflower seeds
- Key players: B6, B9 (folate), and B12 work synergistically
Vitamin D
- Regulates mood pathways and cortisol balance
- Rich sources: Fortified milk, mushrooms, sardines, egg yolks
- Sunlight exposure: 15 minutes daily boosts natural production
These nutrients work much better from whole food sources instead of isolated supplements. Spinach provides magnesium and soothing folate. Salmon gives omega-3s and anxiety-busting selenium. This synergistic approach magnifies the benefits. I lead clients toward meals rich in nutrients instead of dependency on pills.
Build meals around these anxiety-fighting foods. Kick off your day with an omega-3-rich chia pudding. Add pumpkin seeds to your lunch salads. Include lentils in your soups for dinner. Small shifts in your diet can mean a large percentage-wide support for your nervous system over the weeks. Your plate is your stress-less mainstay.
Read the full article: 10 Anxiety Reduction Techniques That Work
