Nutrition for Anxiety

It is estimated that over 19% of US adults and 7% of children (ages 3-17) are affected by some sort of anxiety disorder, with anti-anxiety drugs being some of the most commonly prescribed medications (and numbers booming by 34% since the start of the pandemic!) (1).

Although medication and therapy are the most common approaches to dealing with anxiety, we cannot forget the fact that the food we eat and the supplemental nutrients we take in can also greatly impact our mood. Below you will find a comprehensive resource that outlines natural alternatives that will help you calm your mind and ease those anxious thoughts.  

You hear the saying “You are what you eat” and when it comes to brain health, it could not be more true! The “Gut-Brain Axis” is a bi-directional communication “highway” that is regulated by the vagus nerve, the longest cranial nerve in the body. Signals sent from gut bacteria are sent up the vagus nerve to our central nervous system, influencing a wide range of functions including the production of neurotransmitters that affect mood and stress levels. Since bacteria produce these signals in response to foods, what one eats can therefore greatly influence the body’s production and balance of feel-good hormones vs. stress hormones (2).

Signals sent from gut bacteria are sent up the vagus nerve to our central nervous system, influencing a wide range of functions…”

The digestion of foods by our microbiome also helps bacteria synthesize certain vitamins that are critical for mood balance. For example, the production of B vitamins by gut bacteria can be boosted by consuming foods like broccoli and leafy greens! In addition, the ability of brain cells to manufacture neurotransmitters greatly depends on the availability of certain nutrients and co-factors that we must obtain from our diets, including amino acids, vitamins, and minerals.

A diet that consists primarily of processed foods that are high in refined sugars, inflammatory fats, caffeine, alcohol, and artificial flavors/preservatives has been associated with an increased prevalence of blood sugar imbalances and systemic inflammation. Both of these can increase the risks of developing psychiatric symptoms, and negatively impact cortisol levels (the body’s main stress hormone) (3). On the other hand, a diet rich in minimally-processed, whole-food nutrients has been shown to decrease such risks (4)! Therefore, embracing nutrient-dense foods that contain high levels of phytonutrients, omega 3 fatty acids, lean proteins, and complex carbohydrates is critical for supporting a healthier stress response!

We’ve said it on the blog before, but “eating a rainbow” of foods every day will provide your cells with a full spectrum of vitamins, minerals, and antioxidants that help support optimal brain and body function. That being said, there are certain nutrients one should emphasize when looking to support the body’s ability to balance high levels of stress, which we have highlighted below:

AMINO ACIDS: These “building blocks” of proteins are critical for the production of the brain’s neurotransmitters; research shows that higher intakes of protein have the ability to lower levels of perceived stress (5). Tryptophan, for example, is an amino acid needed for the production of serotonin (and melatonin), whereas tyrosine is an amino acid needed for the production of dopamine. Foods that are high in quality protein include grass-fed beef, wild-caught fish, pasture-raised chicken and eggs, yogurt, beans/legumes, and nuts/seeds.

FERMENTED FOODS & PREBIOTICS: As we’ve already discussed, the bacteria that populate your gut microbiome have a direct impact on your mood (Fun fact: 90% of your serotonin is actually produced in your gut!). That’s why using nutrition for anxiety and stress is so important. Keeping your gut happy and healthy is key. Consuming fermented foods such as kimchi, kombucha, pickles, natto, miso, sauerkraut, tempeh, and yogurt will provide the body with a natural source of beneficial bacteria, and pairing those with foods high in prebiotic fibers will help keep them happy and proliferative! Foods rich in prebiotics include asparagus, chicory root, dandelion greens, garlic, leeks, onions, and oats.

OMEGA 3 FATTY ACIDS: Over 60% of the brain’s total weight is comprised of fat and 30% of the gray matter (part of the brain that holds the central nervous system and regulates emotions, memory, and movement) is made up of omega 3 fatty acids, essential fats. Omega 3 fatty acids are called “essential” because they are needed to survive and must be obtained through diet or supplementation and studies have found that higher intakes are associated with lower levels of neuro-inflammation and anxiety (6)! Foods high in Omega 3’s include fatty fish (aim for low mercury options like salmon, mackerel, anchovies, sardines, and herring), egg yolks, and oysters. Plant-based sources of the EPA/DHA precursor “Alpha-Linolenic Acid include walnuts, flax, sacha inchi, and chia seeds.

PHYTONUTRIENTS: Plants contain thousands of bioactive substances that not only benefit them, but also benefit humans when we consume them. Such plant-based nutrients include antioxidants that help protect our tissues and DNA from inflammation and ward off things like aging and cellular dysfunction (7). While there are countless fruits/veggies high in phytonutrients, be sure to include some of the following to help combat cortisol and ward off stress:

AVOCADOS: A popular fruit amongst many, avocados not only contain healthy amounts of unsaturated fatty acids that support cardiovascular health but they are also an excellent source of magnesium, folate, and vitamin B6, all of which play roles in the production and maintenance of neurotransmitters, such as dopamine.

ORGANIC BERRIES: The pigments that give berries their red and purple hues include anthocyanins and flavonoids, which have been found to inhibit neuroinflammation which can otherwise disrupt neurotransmitter balance.

DARK CHOCOLATE: Another excellent source of antioxidants and nutrition for anxiety, dark chocolate also contains a compound known as “theobromine” which may positively affect mood. A study even found that consuming 40 grams of dark chocolate daily helped significantly improve metabolic markers associated with anxiety in adult subjects (8)!

CITRUS FRUITS: Citrus (and other orange-hued fruits/veggies like bell peppers) contain high amounts of vitamin C, an antioxidant that helps ward off oxidative stress as well as supports the immune system during high periods of stress which otherwise can deplete vitamin C levels.

MEDICINAL MUSHROOMS: While white button and portobello mushrooms are tasty, medicinal mushrooms such as Chaga and Cordyceps contain compounds known as adaptogens which help the body adapt to stress. 

Besides using nutrition for anxiety and managing stress, lifestyle factors can also play a role. First and foremost, ensuring you obtain at least 7-8 hours of sleep each night can help ward off some of the negative effects that stress can have on the brain by providing the body and brain sufficient time to recover (9). If you have trouble turning off racing/anxious thoughts, try incorporating stress-relieving activities before bed such as yoga, meditation, or journaling.

Time spent outdoors in nature has been shown to significantly decrease stress scores and improve overall well-being, especially when done earlier in the morning (10). Lastly, having a support system or tribe that you can discuss your worries with can also help you pinpoint your stressors and find ways to overcome them.

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