The Anti-Anxiety Diet: 5 Science-Backed Nutrients to Reduce Anxiety & Stress
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"When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need."
– Ayurvedic Proverb
Anxiety and depression might feel like they come out of nowhere, but here’s the truth: your diet plays a massive role. Research shows that what you eat directly impacts how you think, feel, and manage stress. If your brain’s running low on key nutrients, it’s no wonder you’re running on empty too. The flip side? The right foods and supplements can fuel focus, balance your mood, and help you tackle life’s curveballs.
Let’s dive into five strategies that work—and why they’ll make a difference.
1. Protein to Fuel Neurotransmitters
Protein is great for building muscle but it has a lesser-known benefit: providing the raw material for your brain’s most important messengers. Amino acids like tryptophan and tyrosine, found in protein-rich foods, are precursors to serotonin and dopamine, respectively. Serotonin helps regulate mood, while dopamine fuels focus and motivation. A protein-poor diet can deplete these critical neurotransmitters, leading to mood instability.
What to Do:
Focus on Whole Foods: Incorporate high-quality protein sources like chicken, eggs. beef, and fish into your meals.
Try Plant-Based Proteins: Beans, lentils, and tofu are excellent options for vegetarians or those looking to diversify their diet.
Snack Smart: Greek yogurt, nuts, and seeds make great protein-packed snacks.
Consider High-Quality Supplements: Protein is in everything: bars, powders, drinks, and even gum.
What I Do: It’s not easy to hit the minimum effective dose of protein for the day. The three approaches I use to help round out my intake for the day are:
Protein bars (my favorite is IQBar)
Jerky (Hands down best one out there: Maui Nui Venison)
Protein powder (I use Levels Grass-Fed 100% Whey Protein because it comes from grass-fed cows among other benefits).
Related: The Minimum Effective Dose Of Protein Intake
2. B Vitamins
B vitamins are essential for brain function and mood stability, with B6, B9 (folate), and B12 taking center stage. They’re critical in the production of serotonin and dopamine while regulating homocysteine, an amino acid linked to mood disorders when elevated. Deficiencies in these vitamins are often associated with fatigue, irritability, and even depression.
What to Do:
Folate: Load up on leafy greens like spinach and kale. I also use this greens powder to make sure I hit my folate goals most days.
B12: Add foods like shellfish, fish, eggs, and dairy. If you're vegan or vegetarian, a supplement is important.
B6: Great sources include bananas, salmon, chickpeas, potatoes, turkey, and chicken.
What I Do: Multivitamins have been shown to reduce anxiety and stress. So, to make sure I'm consistently covering my bases, I take Performance Lab NutriGenesis Multi for Men (& Women). This multivitamin includes 400 mcg of folate (100% DV), 10 mcg of B12 (416% DV), and 4 mg of B6 (250% DV), all in bioavailable forms that are easy for your body to absorb.
3. Iron
Iron deficiency doesn’t just leave you feeling tired—it can lead to irritability, brain fog, and even worsen depression. Iron supports the production of neurotransmitters and delivers oxygen to the brain, both of which are essential for emotional stability.
What to Do:
Prioritize Heme Iron: Incorporate red meat, poultry, and seafood for better absorption.
Include Plant-Based Options: Combine spinach, lentils, and other plant-based iron sources with vitamin C-rich foods like citrus fruits.
Supplement Wisely: Be cautious with iron supplements—too much can be harmful. Always consult your doctor if you suspect a deficiency or need supplementation. I use the multivitamin mentioned above to make sure I’m getting enough.
4. Omega-3s
Omega-3 fatty acids, particularly EPA and DHA, are inflammation fighters that support brain function. Chronic inflammation is increasingly linked to anxiety and depression, and studies consistently show that omega-3s help reduce symptoms of mood disorders.
What to Do:
Eat Fatty Fish: Incorporate S.M.A.S.H. fish (Salmon, Mackerel, Anchovies, Sardines, Herring) into your meals 2-3 times a week for a natural boost of EPA and DHA.
Add ALA-Rich Foods: Chia seeds, flaxseeds, and walnuts provide ALA, a precursor to EPA and DHA. While less efficient, they still offer benefits.
Supplement if Necessary: If fish isn’t your thing or you’re looking for additional support, consider a high-quality fish oil or algae-based omega-3 supplement.
What I Do: I personally use PerformanceLab Omega-3, which provides 540 mg of DHA and 270 mg of EPA per serving, derived from algal oil instead of fish. It’s sustainable, free of contaminants, and doesn’t have the fishy aftertaste of many traditional supplements.
5. Magnesium
Magnesium calms the nervous system, supports adrenal health, and helps manage stress. It’s been dubbed “nature’s relaxer” for its ability to reduce anxiety symptoms like muscle tension and sleeplessness. Yet, around 75% of people fall short of meeting the recommended daily intake. Stress, alcohol, sugar, and processed foods can quickly deplete your body’s magnesium levels, making it even harder to stay on track.
What to Do:
Eat Magnesium-Rich Foods: Great sources are almonds, pumpkin seeds, dark chocolate (70% or higher), cashews, avocados, leafy greens like spinach and kale, bananas, and black beans.
Consider Supplementing: When it comes to supplementation, not all magnesium is created equal. I switch between magnesium L-threonate, which is excellent for improving cognition and easing anxiety, and magnesium glycinate (also known as bisglycinate), which is my go-to for better sleep and relaxation.
What I Do: In addition to eating a ton of magnesium-rich foods daily, I also take a supplement at night to make sure I get enough and to help me sleep. Two of my favorite brands:
Tracking Your Micronutrients
Some may be deficient in these nutrients, some may be insufficient, and some may have the right amount of these (and other) micronutrients. The two ways to find out are by getting a blood test and tracking your nutrient intake with an app such as Cronometer. It’s the only app I know of that goes beyond just calories and macronutrients, and includes critical micronutrients like the vitamins and minerals listed above. There’s a good chance you’ll see that you’re lacking in some areas. Use this as a tool, track for 2-4 weeks, and find the blind spots.
A Day on the Anti-Anxiety Diet
Breakfast: Spinach and avocado omelet, side of smoked salmon
Morning Snack: Greek yogurt, chia seeds, walnuts, a handful of raspberries
Lunch: Grilled salmon, mashed cauliflower, sautéed asparagus with EVOO
Afternoon Snack: Boiled eggs, dark chocolate (70%+), handful of pumpkin seeds, or beef jerky
Dinner: Grass-fed beef burger (lettuce wrap), roasted Brussels sprouts, avocado slices
Evening: Herbal tea, magnesium glycinate supplement
Takeaway
Your diet is a powerful tool for managing anxiety and depression. By prioritizing nutrient-dense foods, balancing amino acids, and supplementing wisely, you can build a mental health strategy that’s as nourishing as it is effective. Remember, nutrition works best when paired with sleep, movement, and mindfulness. Always consult a healthcare provider for guidance tailored to your needs.
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