The link between anxiety and nutrient deficiencies
Have you ever noticed just how much your diet can affect your overall well being? From your mood, your sleep to your strength and so on. The power of the nutrients we consume STILL continues to blow my mind - it’s really powerful stuff…
I am prone to some anxiety (I blame Hashimotos wholeheartedly) and have also suffered from some mood imbalances in the past, usually connected with my cycle, and ALWAYS in line with my overall health and whether I was taking take of myself nutritionally.
Today I’m going to expand on an Instagram post I recently published, about the potential of three vital nutrients - Magnesium, B Vitamins, and Omega-3s - and their power in easing symptoms of anxiety.
‘Essential Nutrients’ (to get all nutrition nerdery on you) are divided up into 4 categories: Minerals, Vitamins, Essential Fatty Acids, and Essential Amino Acids.
Let’s first talk about one of my favourite minerals - Magnesium.
It is needed for more than 300 biochemical reactions in the body. It helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heartbeat steady, and helps bones remain strong. It also helps adjust blood glucose levels... honestly, what CAN'T it do? 🤯
What’s more, research has established a compelling link between Magnesium and reducing anxiety.
This essential mineral plays a big role in promoting relaxation by facilitating the production of mood-boosting neurotransmitters such as melatonin and serotonin. On top of that, Magnesium's ability to regulate cytokines and cortisol helps mitigate inflammation and stress, further supporting its anxiety-reducing effects (WOW).
Scientific evidence also highlights the specific forms of Magnesium Taurate and Glycinate as having substantial research backing for their impact on anxiety and other mental health conditions.
⬇️ Take a look at my Magnesium cheat sheet below to get a little more insight on the different types of Mg & what they’re great for supporting ⬇️
Next, we move onto the nurturers of the nervous system: B Vitamins.
The specific trio of B Vitamins - B1, B6, and B12 - hold utmost importance in maintaining a healthy nervous system. Given that these water-soluble vitamins cannot be stored in the body, their daily intake is essential for optimal mental well-being.
If you know me at all, you would know that I am a huge advocate for incorporating B Vitamin-rich foods into your diet. This is something I recommended my clients do daily.
Here are some recommendations to start you off:
B1:
Lean Pork Chops
Fish (Salmon)
Flaxseeds
Red Meat (especially liver)
Legumes (navy beans, lentils, and green peas)
Brown rice
Asparagus
Mussels
B6:
Salmon
Lean Chicken Breast
Lean Pork Chops
Beef (skirt steak)
Sweet Potatoes
Bananas
Potatoes
Avocados
Pistachios
A great source of B12 is found in EGGS (Yallamundi pasture raised eggs of course)
B12:
Shellfish (clams, oysters, mussels, scallops, King crab)
Meat (beef skirt steak, mince and short ribs)
Organ meats (liver and kidneys)
Sardines
Tuna, Trout and Salmon
Lamb shanks
Dairy products
Nori (seaweed)
Shiitake mushrooms (dried)
Note that vitamin B12 is primarily found in animal products, so for those following a strict vegan diet, fortified plant-based sources of B12 supplements are recommended to meet dietary needs.
Overall, B Vitamins support neurotransmitter production, energy metabolism, and the maintenance of nerve cell structures. Ensuring an adequate intake of B vitamins through a balanced diet or supplementation can help contribute to optimal nervous system health and overall well-being 💗❤️💗❤️💗❤️
Ahh Omega-3s, (I bet you’ve heard me rambling on about this one):
DHA and EPA, in particular, are going to be your most important partners in the fight against anxiety and for emotional resiliency. Since these necessary elements cannot be synthesised, their importance in your diet is massive.
DHA and EPA are present in greater amounts in a variety of Omega-3 sources, including salmon, cod liver oil, herring, sardines, anchovies, and caviar. I am a big fan of sardines on toast! This is a diet staple for me - I love them.
It is tough to get good quality fish these days, and enough of it, so I stock a pretty f$%&# fantastic supplement on my website - the Zinzino BalanceOil+ & BalanceOil+ Premium - to make sure my clients are getting what they need.
Omega 3 is the single most scientifically supported supplement on the planet and the health outcomes are so numerous, so inarguable as to be a no-brainer for EVERY SINGLE PERSON. Zinzino has the highest quality content of Omega 3 EPA/DHA because it is combined with an exceptional Olive Oil with antioxidants protecting the Omega quality.
The Omegas also come from Scandinavian ocean fish, while the olive oil is sourced from Italy and quality controlled.
While plant-based sources like flaxseeds and walnuts offer ALA, the conversion to DHA remains limited. So, to maximise the potential benefits of Omega-3s, direct dietary intake of DHA-rich sources (like Zinzino) is a wise choice.
When taken in combination with Vitamin D (yet another one of my favourite vitamins especially for autoimmunity - and yes it is in the Zinzino BalanceOil+ because it is a super supplement) it is found to be most effective in reducing anxiety in people diagnosed with a wide range of mental disorders.
https://www.health.harvard.edu/mind-and-mood/omega-3s-for-anxiety
Don’t take my word for it… try it for yourself. If you or anyone you know is suffering from anxiety, make sure to boost these nutrients over a few months and keep track of anxiety symptoms.
See for yourself how food is medicine and medicine is food.
Love Libby 💗