The Anti-Anxiety Diet: 5 Science-Backed Nutrients to Reduce Anxiety & Stress
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.
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Things Mentioned:
Protein to Fuel Neurotransmitters
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).
B Vitamins
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.
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.
Iron
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.
Omega-3s
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.
Magnesium
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.
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
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