Unlocking Calm: How Micronutrients Can Help Manage Anxiety and Boost Stress Resilience

Anxiety isn't just an occasional bout of nerves before a big presentation—it's a persistent, often debilitating condition that affects hundreds of millions of people worldwide. If you've ever wondered whether what you eat could genuinely influence how you feel, you're not alone. A growing body of research suggests that the tiny nutrients in our food—vitamins and minerals known as micronutrients—play a surprisingly powerful role in brain health and emotional regulation.

This comprehensive guide explores the science behind micronutrients and anxiety, identifies the key players you should know about, and offers practical strategies for incorporating them into your daily life.

Introduction

Anxiety: A Global Challenge

Anxiety disorders represent one of the most common mental health conditions on the planet. Studies estimate that between 10% and 20% of people will experience an anxiety disorder at some point in their lifetime, making it a truly global concern. Beyond the personal toll—sleepless nights, racing thoughts, and physical symptoms like heart palpitations—anxiety carries significant economic and social costs. Lost productivity, healthcare expenses, and strained relationships all contribute to a burden that extends far beyond the individual.

The Rise of Natural Mental Health Strategies

In recent years, there's been a notable shift in how people approach mental wellness. While pharmaceutical interventions like SSRIs and benzodiazepines remain valuable tools, many individuals are seeking complementary or alternative strategies rooted in nutrition and lifestyle. This isn't about rejecting conventional medicine—it's about recognizing that mental health is multifaceted and that what we put on our plates matters.

Pharmacotherapy, while effective for many, comes with limitations. Side effects, dependency concerns, and the reality that medications don't work equally well for everyone have fueled interest in nutrition-based interventions that support the brain from the ground up.

Micronutrients and Brain Health: The Foundation

Your brain is an extraordinarily demanding organ. Despite accounting for only about 2% of your body weight, it consumes roughly 20% of your daily energy. To function optimally, it requires a steady supply of vitamins and minerals that serve as cofactors in neurotransmission—the chemical messaging system that governs everything from mood to memory.

When nutrient status falls short, the consequences can ripple through your mental health. Research consistently links deficiencies in specific micronutrients to increased rates of depression, anxiety, and impaired stress resilience. Understanding this connection opens the door to a powerful, food-first approach to emotional wellbeing.

Understanding Anxiety and Stress Resilience

Defining Anxiety

According to the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders), anxiety disorders are characterized by excessive worry that's difficult to control, accompanied by physiological arousal. This isn't the normal nervousness you might feel before a job interview—it's persistent, often disproportionate to the actual threat, and interferes with daily functioning.

Common symptoms include:

Physical manifestations: Heart palpitations, sweating, trembling, shortness of breath
Sleep disturbances: Difficulty falling asleep, staying asleep, or experiencing restful sleep
Cognitive symptoms: Racing thoughts, difficulty concentrating, mind going blank
Emotional signs: Irritability, restlessness, a sense of impending doom

Triggers and Risk Factors

Anxiety doesn't emerge from a single cause. Instead, it typically results from a complex interplay of factors:

Genetic predisposition plays a significant role—if anxiety runs in your family, you may be more susceptible. Early-life stress, including childhood trauma or adverse experiences, can shape how your brain responds to threats throughout life. Lifestyle factors like chronic sleep deprivation, sedentary behavior, and poor diet compound the risk.

Increasingly, researchers are recognizing the role of chronic inflammation and oxidative stress in anxiety. When the body's inflammatory response stays elevated or when free radicals overwhelm antioxidant defenses, brain function can suffer. This is where micronutrients enter the picture—many serve as critical components of the body's anti-inflammatory and antioxidant systems.

Stress Resilience Explained

Stress resilience refers to your ability to adapt to challenges, bounce back from adversity, and maintain equilibrium in the face of pressure. It's not about avoiding stress entirely—that's impossible—but about how effectively your body and mind respond to it.

Central to this process is the HPA axis (hypothalamic-pituitary-adrenal axis), your body's primary stress response system. When you perceive a threat, the HPA axis triggers the release of cortisol and other stress hormones. In a healthy system, this response activates when needed and then returns to baseline. In chronic stress or anxiety, however, the system can become dysregulated, leading to persistently elevated cortisol and all its downstream effects.

Allostasis—the process by which your body achieves stability through change—depends heavily on adequate nutritional resources. Without the right building blocks, your stress response system struggles to function properly.

Psychological flexibility—the ability to adapt your thinking and behavior to changing circumstances—also contributes to resilience. Interestingly, this cognitive capacity is itself influenced by brain chemistry, which brings us back to nutrition.

Nutritional Influence on Mental Health

Your brain manufactures neurotransmitters—chemical messengers like serotonin, GABA, and dopamine—that directly influence mood, anxiety levels, and stress responses. These neurotransmitters don't appear out of thin air; they're synthesized through biochemical pathways that require specific vitamins and minerals as cofactors.

Serotonin, often called the "feel-good" neurotransmitter, requires vitamin B6, iron, and folate for its production. GABA (gamma-aminobutyric acid), the brain's primary calming neurotransmitter, depends on magnesium and B vitamins. Dopamine, involved in motivation and reward, needs iron, B6, and zinc.

When micronutrient deficits occur, these pathways can become bottlenecked, potentially contributing to mood disturbances and heightened anxiety. Correcting these deficiencies—through diet or targeted supplementation—may help restore optimal neurotransmitter function.

Micronutrients: The Unsung Heroes of Mental Wellness

What Are Micronutrients?

Micronutrients are vitamins and minerals that your body needs in relatively small amounts but that are absolutely essential for health. Unlike macronutrients (carbohydrates, proteins, and fats), which provide energy, micronutrients serve as catalysts and building blocks for countless biological processes.

Vitamins are organic compounds that fall into two categories: fat-soluble (A, D, E, K) and water-soluble (C and the B vitamins). Minerals are inorganic elements like magnesium, zinc, iron, and selenium.

Daily requirements vary by nutrient, age, sex, and life stage. The Recommended Dietary Allowance (RDA) represents the intake level sufficient to meet the needs of most healthy individuals, though therapeutic doses for specific conditions may differ.

Mechanisms of Action

Micronutrients support mental health through several key mechanisms:

Enzymatic cofactors: Many vitamins and minerals serve as essential helpers for enzymes involved in neurotransmitter synthesis, energy production, and DNA repair. Without adequate cofactors, these enzymes can't do their jobs efficiently.

Antioxidant defense: Nutrients like vitamin C, vitamin E, selenium, and zinc help neutralize free radicals—unstable molecules that can damage brain cells. The brain is particularly vulnerable to oxidative stress due to its high metabolic rate and lipid-rich composition.

Anti-inflammatory effects: Chronic low-grade inflammation has been linked to anxiety and depression. Certain micronutrients, including omega-3 fatty acids and vitamin D, help modulate inflammatory pathways.

Brain-Specific Roles

Beyond general health, micronutrients perform specialized functions in the brain:

Myelination: The fatty sheath that insulates nerve fibers (myelin) requires B vitamins and essential fatty acids for proper formation and maintenance. Healthy myelin ensures rapid, efficient nerve signal transmission.

Synaptic plasticity: The brain's ability to form new connections and strengthen existing ones—crucial for learning, memory, and emotional regulation—depends on adequate zinc, magnesium, and B vitamins.

Neurogenesis: The birth of new neurons, particularly in the hippocampus (a brain region involved in mood and memory), is supported by omega-3 fatty acids, vitamin D, and other nutrients.

Key Micronutrients for Anxiety and Stress Resilience

Magnesium: The Relaxation Mineral

Magnesium is often called nature's relaxation mineral, and for good reason. This essential mineral participates in over 300 enzymatic reactions in the body, many of which directly influence brain function and mood.

How it works: Magnesium modulates NMDA receptors, which play a role in neural excitability. By blocking excessive NMDA activation, magnesium helps prevent the overstimulation associated with anxiety. It also promotes the production of GABA, the brain's primary inhibitory neurotransmitter, creating a calming effect.

What the research shows: Randomized controlled trials have demonstrated that magnesium supplementation at doses of 300–400 mg per day can significantly reduce anxiety scores. A 2017 systematic review found that magnesium supplementation had beneficial effects on subjective anxiety, particularly in individuals who were mildly anxious or experiencing premenstrual symptoms.

Signs of deficiency: Muscle cramps, poor sleep, irritability, and heightened stress responses may indicate low magnesium status. Unfortunately, magnesium deficiency is common—modern diets high in processed foods and low in leafy greens often fall short.

B Vitamins: The Energy and Mood Complex

The B vitamin family—particularly B6 (pyridoxine), B9 (folate), and B12 (cobalamin)—plays a central role in mental health through their involvement in homocysteine metabolism and neurotransmitter synthesis.

How they work: B vitamins help convert homocysteine (an amino acid that, when elevated, is associated with cognitive decline and mood disorders) into beneficial compounds. They're also essential for producing S-adenosylmethionine (SAMe), a molecule involved in neurotransmitter synthesis and mood regulation.

What the research shows: Cohort studies consistently link low B12 and folate levels to increased rates of depressive and anxious symptoms. A 2019 meta-analysis found that B vitamin supplementation reduced stress and improved mood, particularly in individuals with suboptimal baseline status.

Signs of deficiency: Fatigue, cognitive fog, numbness or tingling, and mood disturbances may signal B vitamin insufficiency. Vegetarians and vegans are at particular risk for B12 deficiency, as this vitamin is found primarily in animal products.

Vitamin D: The Sunshine Vitamin

Vitamin D is unique among vitamins—it functions more like a hormone and can be synthesized by your skin when exposed to sunlight. Its role in mental health has gained significant attention in recent years.

How it works: Vitamin D receptors are found throughout the brain, including in the hippocampus, a region critical for mood regulation. Vitamin D influences the expression of neurotrophic factors—proteins that support neuron growth and survival—and helps regulate inflammatory responses.

What the research shows: Meta-analyses suggest that vitamin D supplementation at doses of 1,000–2,000 IU per day can improve mood in adults who are deficient. Given that vitamin D deficiency is widespread (particularly in northern latitudes and among those who spend limited time outdoors), this represents a significant opportunity for intervention.

Signs of deficiency: Fatigue, bone pain, muscle weakness, and low mood may indicate insufficient vitamin D. Blood testing (25-hydroxyvitamin D) provides the most accurate assessment.

Zinc: The Mood Modulator

Zinc is an essential trace mineral involved in hundreds of enzymatic processes, including many that affect brain function and emotional regulation.

How it works: Zinc serves as a cofactor for enzymes that maintain the balance between glutamate (an excitatory neurotransmitter) and GABA (an inhibitory neurotransmitter). It's also a component of antioxidant enzymes that protect brain cells from oxidative damage.

What the research shows: Clinical trials have found that zinc supplementation (25 mg per day) as an adjunct to SSRI therapy improved anxiety scales more than SSRIs alone. This suggests zinc may enhance the effectiveness of conventional treatments while potentially allowing for lower medication doses.

Signs of deficiency: Impaired immune function, slow wound healing, loss of taste or smell, and mood disturbances may indicate low zinc status.

Omega-3 Fatty Acids: The Brain's Building Blocks

Omega-3 fatty acids—particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)—are essential fats that your body cannot produce on its own. They're critical components of brain cell membranes and powerful modulators of inflammation.

How they work: Omega-3s maintain membrane fluidity, ensuring that neurotransmitter receptors function properly. They also give rise to anti-inflammatory compounds called resolvins and protectins, which help counteract the chronic inflammation associated with anxiety and depression.

What the research shows: Double-blind, placebo-controlled trials have demonstrated that 1–2 grams of combined EPA and DHA per day can significantly lower anxiety symptoms. EPA appears to be particularly important for mood benefits, though DHA supports overall brain structure and function.

Signs of deficiency: Dry skin, brittle nails, poor concentration, and mood instability may suggest inadequate omega-3 intake. Most Western diets are heavily skewed toward omega-6 fatty acids, making deliberate omega-3 consumption important.

Iron: The Oxygen Carrier

Iron is essential for hemoglobin production (the protein that carries oxygen in your blood) and plays a crucial role in dopamine synthesis—the neurotransmitter associated with motivation, pleasure, and reward.

How it works: Iron serves as a cofactor for tyrosine hydroxylase, the rate-limiting enzyme in dopamine production. Without adequate iron, dopamine synthesis can become impaired, potentially contributing to fatigue, apathy, and mood disturbances.

What the research shows: Observational studies consistently find that iron deficiency anemia correlates with higher rates of anxiety and depression. Correcting iron deficiency often leads to improvements in mood and energy levels.

Signs of deficiency: Fatigue, weakness, pale skin, shortness of breath, and difficulty concentrating are classic signs of iron deficiency. Women of reproductive age, vegetarians, and individuals with gastrointestinal conditions are at elevated risk.

Scientific Evidence: What the Research Says

The connection between micronutrients and anxiety isn't just theoretical—it's supported by a growing body of clinical research. Here's a summary of key studies:

Food-based vs. supplemental approaches: While supplements can be valuable for correcting deficiencies, nutrients from whole foods often come with better bioavailability and additional beneficial compounds. Food also provides fiber, phytonutrients, and other factors that support gut health—increasingly recognized as important for mental wellbeing through the gut-brain axis.

Best Food Sources for Anxiety-Reducing Micronutrients

Magnesium-Rich Foods

Spinach: One cup of cooked spinach provides about 157 mg of magnesium
Almonds: A quarter cup delivers approximately 105 mg
Black beans: One cup cooked offers around 120 mg
Dark chocolate: One ounce of 70%+ cacao contains about 65 mg (a delicious bonus!)
Avocado: One medium avocado provides roughly 58 mg

B Vitamin Sources

Vitamin B6:

Chickpeas (1 cup cooked): 1.1 mg
Salmon (3 oz): 0.6 mg
Chicken breast (3 oz): 0.5 mg
Potatoes (1 medium): 0.4 mg

Vitamin B9 (Folate):

Lentils (1 cup cooked): 358 mcg
Asparagus (1 cup): 268 mcg
Spinach (1 cup cooked): 263 mcg
Broccoli (1 cup): 168 mcg

Vitamin B12:

Beef liver (3 oz): 70.7 mcg
Salmon (3 oz): 4.8 mcg
Fortified cereals: varies by brand
Eggs (1 large): 0.6 mcg

Vitamin D Sources

Wild-caught salmon: 3 oz provides 570–800 IU
Fortified milk: 1 cup offers about 120 IU
Egg yolks: 1 large egg contains approximately 40 IU
Mushrooms exposed to UV light: Can provide significant amounts
Sunlight exposure: 10–30 minutes of midday sun on bare skin (varies by skin tone and latitude)

Zinc-Rich Foods

Oysters: 3 oz provides a remarkable 74 mg
Beef: 3 oz cooked offers about 7 mg
Pumpkin seeds: 1 oz contains approximately 2.2 mg
Crab: 3 oz provides around 6.5 mg
Chickpeas: 1 cup cooked offers about 2.5 mg

Omega-3 Sources

Fatty fish: Salmon, mackerel, sardines, and herring are excellent sources
Chia seeds: 1 oz provides 5 g of ALA (plant-based omega-3)
Walnuts: 1 oz offers about 2.5 g of ALA
Flaxseeds: 1 tablespoon ground contains 1.6 g of ALA
Algae supplements: A vegan source of EPA and DHA

Iron-Rich Foods

Red meat: 3 oz of beef provides about 2.6 mg of highly absorbable heme iron
Lentils: 1 cup cooked offers 6.6 mg (non-heme iron)
Spinach: 1 cup cooked contains 6.4 mg (non-heme iron)
Fortified cereals: Varies by brand

Pro tip: Pair plant-based iron sources with vitamin C (citrus, bell peppers, tomatoes) to enhance absorption by up to 300%.

Sample Daily Meal Plan for Anxiety Support

Breakfast: Fortified oatmeal topped with walnuts, chia seeds, and mixed berries. Serve with a glass of fortified orange juice.

Mid-morning snack: Greek yogurt with pumpkin seeds and a drizzle of honey.

Lunch: Spinach salad with chickpeas, cherry tomatoes, avocado, and grilled tuna. Dress with olive oil and lemon juice.

Afternoon snack: A small handful of almonds and a square of dark chocolate.

Dinner: Baked wild salmon with roasted asparagus and quinoa. Side of steamed broccoli.

Evening: Chamomile tea (bonus: contains compounds that may enhance GABA activity).

This meal plan provides robust amounts of magnesium, B vitamins, vitamin D, zinc, omega-3s, and iron—all in delicious, whole-food form.

Should You Consider Supplements?

Indications for Supplementation

While a food-first approach is ideal, supplements may be appropriate in certain situations:

Documented dietary gaps: If your diet consistently falls short in specific nutrients
Lab-confirmed deficiencies: Blood tests revealing low levels of vitamin D, B12, iron, or other nutrients
Increased needs: Pregnancy, intense athletic training, or recovery from illness
Absorption issues: Conditions like celiac disease, Crohn's disease, or gastric bypass surgery
Dietary restrictions: Veganism, severe food allergies, or other limitations

Choosing Quality Products

Not all supplements are created equal. To ensure you're getting what you pay for:

Look for third-party testing: Certifications from USP (United States Pharmacopeia), NSF International, or ConsumerLab indicate that a product has been independently verified for purity and potency.

Choose bioavailable forms:

B vitamins: Methylated forms (methylfolate, methylcobalamin) are better absorbed, especially for those with MTHFR gene variants
Magnesium: Glycinate, citrate, or threonate are better absorbed than oxide
Zinc: Picolinate or citrate forms offer superior bioavailability
Iron: Ferrous bisglycinate is gentler on the stomach than ferrous sulfate

Avoid unnecessary additives: Steer clear of products with artificial colors, excessive fillers, or allergens you're sensitive to.

Dosage Guidelines

Understanding the difference between RDA and therapeutic doses is important:

RDA (Recommended Dietary Allowance): The amount sufficient to meet the needs of most healthy individuals
Therapeutic dose: Higher amounts used to correct deficiencies or achieve specific health outcomes

When starting a new supplement, consider titration—beginning with a lower dose and gradually increasing. This approach helps you identify your optimal dose while minimizing the risk of side effects.

Collaborating with Healthcare Providers

Supplementation works best as part of a comprehensive health strategy developed with professional guidance:

Baseline labs: Test relevant nutrient levels before starting supplements
Follow-up testing: Recheck levels after 2–3 months to assess response
Monitoring for side effects: Report any adverse reactions promptly
Medication review: Ensure supplements won't interact with any medications you're taking

Lifestyle Tips for Maximizing Micronutrient Benefits

Exercise: A Powerful Synergy

Physical activity enhances the benefits of good nutrition in multiple ways:

Improved nutrient uptake: Exercise increases blood flow and may enhance the delivery of nutrients to tissues
Reduced HPA-axis activation: Regular physical activity helps regulate the stress response system
Enhanced mood: Exercise triggers the release of endorphins and supports neurotransmitter balance
Better sleep: Physical activity promotes deeper, more restorative sleep

Aim for at least 150 minutes of moderate-intensity exercise per week, incorporating both cardiovascular and strength-training activities.

Sleep Hygiene: The Foundation of Mental Health

Sleep and nutrition are deeply interconnected:

Magnesium helps activate the parasympathetic nervous system, promoting relaxation
Vitamin B6 is required for the conversion of tryptophan to serotonin and subsequently to melatonin, the sleep hormone
Poor sleep depletes nutrients and increases cravings for processed foods, creating a vicious cycle

Prioritize 7–9 hours of quality sleep by maintaining a consistent schedule, limiting screen time before bed, and creating a cool, dark sleeping environment.

Mindfulness and Stress Reduction

Meditation and mindfulness practices complement nutritional strategies by:

Reducing cortisol levels and HPA-axis activation
Enhancing neuroplasticity and the brain's ability to form new, healthier patterns
Improving awareness of hunger and fullness cues, supporting better food choices

Even 10–15 minutes of daily meditation can produce measurable benefits for anxiety and stress resilience.

Avoiding Nutrient-Depleting Habits

Certain habits can undermine your nutritional efforts:

Excessive caffeine: While moderate coffee consumption may have benefits, too much can deplete magnesium and B vitamins while increasing anxiety symptoms.

Alcohol: Interferes with the absorption of B vitamins, zinc, and magnesium. It also disrupts sleep architecture and can worsen anxiety over time.

Ultra-processed foods: High in refined sugars, unhealthy fats, and sodium while being low in micronutrients. These foods may also promote inflammation and gut dysbiosis.

Potential Risks and Considerations

Over-Supplementation and Toxicity

More isn't always better. Exceeding safe upper limits can cause harm:

Magnesium: The supplemental upper limit is 350 mg/day. Excess can cause diarrhea, nausea, and in extreme cases, cardiac issues.
Zinc: The upper limit is 40 mg/day. Chronic excess can interfere with copper absorption and immune function.
Vitamin D: The upper limit is 4,000 IU/day for most adults. Toxicity can cause hypercalcemia (elevated blood calcium).
Iron: Excess iron is particularly dangerous and can cause organ damage. Only supplement if deficiency is confirmed.

Drug-Nutrient Interactions

Be aware of potential interactions:

SSRIs and St. John's Wort: Can cause serotonin syndrome when combined
MAOIs and tyramine-rich foods: Can cause dangerous blood pressure spikes
Blood thinners and omega-3s/vitamin E: May increase bleeding risk
Iron and certain medications: Thyroid medications, antacids, and some antibiotics can interfere with iron absorption

Always inform your healthcare provider about all supplements you're taking.

Special Populations

Certain groups require extra caution:

Pregnancy: Some nutrients (like folate) are especially important, while others (like vitamin A) can be harmful in excess. Prenatal vitamins are specifically formulated for this life stage.

Kidney disease: Impaired kidneys may not excrete certain minerals properly, making supplementation risky without medical supervision.

Autoimmune conditions: Some supplements may stimulate immune activity, which could be problematic for those with autoimmune diseases.

Conclusion

Managing anxiety effectively requires a multifaceted approach, and nutrition deserves a prominent place in that strategy. Micronutrients—those small but mighty vitamins and minerals—serve as essential cofactors for neurotransmitter synthesis, antioxidant defense, and stress response regulation.

The evidence is clear: nutrients like magnesium, B vitamins, vitamin D, zinc, omega-3 fatty acids, and iron all play meaningful roles in brain health and emotional wellbeing. While they're not a replacement for professional mental health care, they represent a powerful complementary approach that addresses the biological foundations of anxiety.

The path forward involves three key elements:

A balanced, nutrient-dense diet rich in whole foods that provide these essential micronutrients
Supportive lifestyle practices including regular exercise, quality sleep, and stress management techniques
Professional oversight to identify deficiencies, guide supplementation when needed, and ensure safety

By nourishing your brain with the building blocks it needs, you're not just managing symptoms—you're building the foundation for lasting resilience and calm.

Frequently Asked Questions

Can vitamins really help with anxiety?

Yes, there's credible scientific evidence that certain vitamins and minerals can help reduce anxiety symptoms, particularly when deficiencies exist. Magnesium, B vitamins, vitamin D, and zinc have all shown benefits in clinical trials. However, supplements work best as part of a comprehensive approach that includes a healthy diet, regular exercise, adequate sleep, and professional mental health support when needed. They're not a magic bullet, but they can be a valuable piece of the puzzle.

What is the best diet for anxiety?

The Mediterranean diet consistently emerges as one of the best eating patterns for mental health. It emphasizes:

Abundant vegetables, fruits, legumes, nuts, and seeds
Whole grains as the primary carbohydrate source
Olive oil as the main fat
Moderate consumption of fish and poultry
Limited red meat and processed foods

This pattern naturally provides high levels of anxiety-reducing micronutrients while also supporting gut health and reducing inflammation—both important for mental wellbeing.

How long before I see results?

Timeline varies depending on your approach:

Dietary changes: Most people notice improvements in energy and mood within 4–12 weeks of adopting a nutrient-dense diet
Supplements: Response time varies by nutrient and your baseline status. Magnesium may produce noticeable effects within days to weeks, while correcting vitamin D deficiency might take 2–3 months to show full benefits
Severe deficiencies: May take longer to correct and may require higher initial doses under medical supervision

Patience and consistency are key. Nutritional approaches work gradually by supporting your body's natural processes rather than providing immediate symptomatic relief.

Are there any side effects? Who should avoid supplements?

Potential side effects vary by supplement:

Magnesium: May cause loose stools or diarrhea, especially magnesium citrate or oxide
Iron: Can cause constipation, nausea, or stomach upset
Zinc: May cause nausea if taken on an empty stomach
Omega-3s: Can cause fishy burps or mild digestive upset

Who should exercise caution:

Anyone taking prescription medications (due to potential interactions)
Pregnant or breastfeeding women (some supplements require dose adjustments)
Individuals with kidney disease, liver disease, or other chronic conditions
Those scheduled for surgery (some supplements affect bleeding or anesthesia)

The safest approach is to consult with a healthcare provider before starting any new supplement regimen, especially if you have existing health conditions or take medications.

Your journey toward calm doesn't have to be complicated. Start by adding one or two nutrient-rich foods to your daily routine, and build from there. Small, consistent changes often yield the most lasting results.

Have questions about micronutrients and anxiety? Share your thoughts and experiences in the comments below. And if you'd like to receive more evidence-based tips for mental wellness, subscribe to our newsletter for regular updates delivered straight to your inbox.