Common Symptoms
- Excessive worry
- Restlessness
- Fatigue
- Difficulty concentrating
- Irritability
- Muscle tension
- Sleep problems
Dietary Approach
Focus on nutrient-dense whole foods rich in magnesium, omega-3s, and B vitamins. The gut-brain connection is powerful - probiotic-rich foods can significantly impact mood.
Key Strategies
- Eat magnesium-rich foods daily (leafy greens, nuts, seeds)
- Include fatty fish 2-3 times per week for omega-3s
- Add fermented foods for gut health
- Limit caffeine, especially after noon
- Avoid sugar crashes by eating balanced meals
Essential Nutrients for Anxiety
Magnesium
criticalRole: calms-nervous-system
Daily Target: 320-420mg
Omega3
highRole: reduces-inflammation-supports-brain
Vitamin B6
highRole: produces-calming-neurotransmitters
Probiotics
mediumRole: gut-brain-axis-support
Tryptophan
mediumRole: serotonin-precursor
Top Foods for Anxiety
These foods are particularly beneficial for managing Anxiety:
Almonds
nuts-seeds
Key nutrients: magnesium, omega3, vitaminB6
Beef Liver
proteins
Key nutrients: magnesium, omega3, vitaminB6
Blueberries
fruits
Key nutrients: magnesium, omega3, vitaminB6
Chia Seeds
nuts-seeds
Key nutrients: magnesium, omega3, vitaminB6
Dark Chocolate (70-85% cacao)
nuts-seeds
Key nutrients: magnesium, omega3, vitaminB6
Greek Yogurt
dairy
Key nutrients: magnesium, omega3, vitaminB6
Green Tea
beverages
Key nutrients: magnesium, omega3, vitaminB6
Hemp Hearts
nuts-seeds
Key nutrients: magnesium, omega3, vitaminB6
Hemp Seeds (Hearts)
nuts-seeds
Key nutrients: magnesium, omega3, vitaminB6
Maca Powder
herbs-spices
Key nutrients: magnesium, omega3, vitaminB6
Mackerel (Atlantic)
proteins
Key nutrients: magnesium, omega3, vitaminB6
Matcha Green Tea Powder
beverages
Key nutrients: magnesium, omega3, vitaminB6
🩺 Anxiety Management for Specific Groups
These groups have higher risk or unique considerations for Anxiety:
Track Your Nutrition for Anxiety
Use Nutrivio to monitor your diet, track symptoms, and get personalized recommendations for managing Anxiety.
