Nutrients For Reducing Anxiety, Improving Mood, And Optimizing Wellbeing
Nutrients can be beneficial for reducing anxiety and improving mood
The following supplements do reveal promise in easing the symptoms of anxiety. They also have an excellent record of safety, backed up by scientific evidence. It is vital to get all these nutrients in food first, though. I cannot emphasize that enough.
My Mental Health and Physical Health Healing Motto Is Consistent and Straightforward
FOOD - First and Always
HERBS - Often
SUPPLEMENTS - Sometimes (to enhance the nutrients in food)
RX - Last Resort
Supplements that have shown to improve mood and reduce stress and anxiety
Magnesium
Magnesium is a calming mineral. It nourishes the nervous system and helps prevent anxiety, fear, nervousness, restlessness, and irritability. This supplement, together with B-6, has been shown to alleviate anxiety-related premenstrual symptoms, too. Magnesium-Rich Foods: Almonds, spinach, cashews, peanuts, black beans, edamame, peanut butter, and avocado.
B-Vitamins
B-vitamins are critical to mental health, as they have anti-anxiety properties. Many studies have shown that vitamin B-Complex can reduce anxiety. They are cofactors in producing neurotransmitters and hormones. A deficiency in B-vitamins compromises our ability to handle stress and can trigger feelings of moodiness, depression, anxiety, irritability, and exhaustion.
Vitamin C
Vitamin C deficiency can cause increased nervousness and anxiety.
Vitamin D
Vitamin D plays an essential role in mood regulation, as well as nerve and brain health.
Omega-3
They play an essential role in brain health. EPA and DHA are critical to proper cell Membrane. A fish oil supplement that meets high purity standards is recommended.
L-theanine
It helps with the manufacturing of melatonin, which helps us sleep.
Modern farming practices = lower nutritional value in the food we are consuming
Farming practices had changed our food’s nutritional value (Paul Bergner’s The Healing Power of Minerals, Special Nutrients and Trace Elements.)
The above-noted book shows the falling content of vitamins and minerals from 1935 until modern times.
At best, we buy organic food, which practices the NPK fertilization approach—N = nitrogen, P = phosphorus, and K = potassium. This practice gives us a concrete plant with strong roots and big fruit but leaves it nutritionally deficient otherwise. As a result, over the course of the past eighty years, apples now have 96% less iron, over 80% less magnesium, and 48% less calcium.
This is why supplements can be very beneficial, and I have certainly seen them help my health and the health of my clients, friends, and family.
A multivitamin is NOT a replacement for a healthy, nutritionally-dense, anti-inflammatory diet, though. You need real, whole foods, which is medicine for our minds and body.
Now, let's say that you may want to add a multivitamin to your daily protocols—here is the challenge: the supplement industry is self-regulated. There is not a large oversight body like the FDA ensuring the quality of the products you buy and consume.
This means supplement quality runs the gamut, from excellent to outright harmful. I want to empower you to seek the best quality supplements that will enhance your health and not hinder it.
Let’s talk about what you should look for in a multivitamin
For a high-quality multivitamin, there are some things you’ll want to be on the lookout for when deciding which brand to purchase. Use the below checklist as a guide to gauge the quality of your multivitamin.
