Nourishing Our Way to Calm – The Link Between Nutrition, Lifestyle, and Anxiety Disorders
- Brainz Magazine
- 1 day ago
- 5 min read
Updated: 10 hours ago
Written by Beatrice Jane Rabkin, Nutritional Consultant
Beatrice Rabkin is a Natural Fertility and Functional Nutrition expert who helps individuals overcome infertility and hormonal imbalances using holistic, science-backed approaches, including gut health support and breathwork.
The human body is intricately connected to our environment, our lifestyle, and the food we eat. Anxiety disorder, affecting millions worldwide, is no exception. Research shows that specific nutrient deficiencies, microbiome composition, lifestyle factors, and even breathing patterns can profoundly impact mental health. This article attempts to explore what drives anxiety and discusses specific nutrients and strategies clinically proven to promote healing and balance.
Humans thrive in safety. You feel safe when you’re optimally nourished, when your breathing is quiet, slow, and deep, and you are not bombarded by toxic external stimuli, both emotional and physical (environmental pollutants). Safety is defined as the ability to return to baseline after a stressful incident.
Anxiety disorder is a disproportionate response to a non-threatening situation, often long-lasting, and can profoundly interfere with daily life. While conventional medicine may acknowledge a chemical imbalance, there is little cognisance of the role nutrients play in these chemicals. The holistic approach would be to dive deeper into this imbalance, discovering, amongst other things, nutrient deficiencies and inflammation, and their role as potential triggers. Read more about anxiety and its contributing factors here.
Chemical imbalances in the central nervous system (CNS), due to nutrient deficiencies, can lead to mood dysregulation and trigger an anxiety response.[1]
Inflammation can disrupt neural signaling, scramble brain messages, and create disorder, thus triggering anxiety. Certain microbes in dysbiosis, an imbalance in the microbial community, produce an inflammatory chemical known as lipopolysaccharide (LPS), a major contributor to anxiety (and other inflammatory disorders).[6] Read more about the gut-brain axis in this Brainz article Guide To The Fascinating World Of Gut Health And The Gut-Brain Connection.
Even mouth breathing and the position of the tongue can signal to the brain that we're in distress and contribute to anxiety.[7]
The modern lifestyle, with long working hours and limited time in nature and sunshine, can alter the body's biochemistry, signaling distress even when you may feel in control. By understanding and addressing these underlying triggers, you can begin to nourish your way to calm and promote healing and balance.
The nutrient-anxiety connection
Nutrient deficiencies can play a significant role in anxiety disorders and should be considered as a factor in their development and management. Chronic stress can amplify nutrient demands by up to 300% while impairing absorption through altered gut permeability and reduced gastric acid production. The hypothalamic-pituitary-adrenal (HPA) axis activation during chronic stress depletes key cofactors required for neurotransmitter synthesis, creating a biochemical environment conducive to anxiety disorders.
Key nutrients for anxiety management
Vitamin B12 directly supports the synthesis of various neurotransmitters, which can modulate the stress response. A recent systematic review demonstrated that B12 supplementation reduced anxiety scores by 35% in deficient individuals.
Magnesium promotes neuronal membrane stability and reduces excitatory neurotransmission. Deficiency can lead to elevated cortisol production, contributing to a disproportionate response to stress. Magnesium supplementation (200-400mg daily) was shown to reduce anxiety symptoms by 42% compared to placebo.
Vitamin D receptors are abundant in the limbic or emotional centre of the brain regions, regulating serotonin synthesis. It is well known that exposure to sunlight can improve emotional health. Studies demonstrate 60% higher anxiety prevalence in individuals with vitamin D levels below 20 ng/mL.
Zinc functions as a GABA modulator and is a cofactor in progesterone biosynthesis. Progesterone (and GABA) have anxiolytic effects, balancing the excitatory effects of estrogen. Zinc supplementation reduces anxiety scores by 31% in deficient individuals.
Omega-3 fatty acids modulate membrane fluidity, reducing neuroinflammation-mediated anxiety. Meta-analyses demonstrate EPA-dominant formulations (>60% EPA) reduce anxiety symptoms by 38% in clinical populations.
Emerging anxiolytic nutrients
In addition to the key nutrients mentioned above, L-Theanine and saffron can play a role in anxiety management.
L-theanine crosses the blood-brain barrier, promoting GABA, dopamine, and serotonin synthesis.
Saffron, in sufficient doses, improves mood and reduces symptoms of anxiety in humans.
Anxiolytic properties of Ashwagandha
Ashwagandha is an adaptogenic herb that has been long used in traditional Ayurvedic medicine. The bioactive components of ashwagandha may reduce symptoms of anxiety and depression through various biological mechanisms and support your stress coping mechanisms.
Calming properties of lavender and sandalwood oils
Lavender essential oil regulates the limbic system, especially the amygdala, as a central emotional response. The most efficient method of delivery is inhalation, which considerably reduces anxiety symptoms with minimum side effects.
Collective evidence on nutrient deficiencies, anxiolytic nutrients, and anxiety disorders
To conclude our exploration of anxiety disorders and nutrient deficiencies, it's essential to recognize that this complex condition requires a multifaceted approach to treatment. By acknowledging the intricate relationships between nutrition, the gut-brain axis, and mindfulness, you can take the first step towards recovery.
Nutrient deficiencies represent a modifiable risk factor in anxiety disorders, with targeted supplementation offering significant therapeutic potential when guided by biochemical assessment and mechanistic understanding.[2]
Gut health, inflammation, and oxidative stress also play a significant role in anxiety disorders. The gut-brain axis is a bidirectional relationship between the brain and gastrointestinal organs, and dysregulation of this axis has been linked to anxiety disorders.[3] Mindfulness-based approaches, such as mindful eating, can help you improve your body's ability to access nutrients from your food and reduce symptoms of anxiety.[4]
To move forward and begin your healing journey, it's crucial for you to address the complex interactions that contribute to anxiety disorders. Optimize your nutrient intake, boost your overall well-being by spending time in nature and in the sunshine, and address inflammation to reduce your risk of anxiety disorders.
Recovery from anxiety disorders is a process that takes time, patience, and self-compassion. Be gentle with yourself, and don't be afraid to seek help when you need it. With the right guidance and support, you can overcome anxiety disorders and live a life that is full, vibrant, and meaningful.[5]
Anxiety might just be the first message that you can hear from your body, informing you of dis-ease, but it will not be the last.
Actionable steps
Consult with a qualified nutritionist to optimize nutrient intake.
Spend time in the sun to boost vitamin D levels
Address underlying nutrient deficiencies.
Practice mindful eating to improve the body's ability to access nutrients from food. Read more about this here, The Gut-Brain Connection and How Digestive Health Shapes Mental Well-Being.
Assess your gut health with a comprehensive stool test, interpreted by a professional who understands the nuances.
Read more from Beatrice Jane Rabkin
Beatrice Jane Rabkin, Nutritional Consultant
Beatrice Rabkin is a Natural Fertility and Functional Nutrition expert with a background in pharmacy, Nutritional Medicine, and culinary arts. A former infertility patient herself, Beatrice supports individuals and couples in improving reproductive health through personalized, root-cause solutions. Her work integrates hormonal balance, gut health, breathwork, and sustainable lifestyle practices. She is a certified G.E.M.M. (Gut Ecology and Metabolic Modulation) practitioner and is currently studying to be an Oxygen Advantage instructor, known for bridging science and compassion in her fertility coaching. Beatrice is passionate about helping others conceive naturally and create lasting health for future generations.
Cited References:
[6] Kim et al., 2023
[7] Nota et al., 2021.
