10 Foods That May Help Reduce Anxiety
Food is fuel, not only for the physical body but for our brain and mental well-being. The foods we eat have a direct impact on our ability to focus and concentrate, our mood and behavior, and overall mental
More than 90% of Patients see improvements in their Worst symptoms in 3 Sessions
10 Foods That May Help Reduce Anxiety
The Connection Between Diet and Mental Health
Food is fuel, not only for the physical body but for our brain and mental well-being. The foods we eat have a direct impact on our ability to focus and concentrate, our mood and behavior, and overall mental health.
The physical body and mental body are not separate. They work synergistically. When one is not functioning optimally, it will affect the other. Research suggests that certain mental health conditions, like anxiety and other mood disorders, can be improved with proper nutrition.
How Nutrition Affects the Brain
According to Harvard Health, diet and gut health affect the structure and integrity of the brain. NIH studies show gut microbes and the intake of specific nutrients, like amino acids and vitamins, have a significant impact on the production and function of the neurotransmitters (chemicals) that influence mood and cognition.
The neurotransmitters produced by the gut include:
- Serotonin (mood-regulating)
- Dopamine (reward)
- GABA (gamma-aminobutyric acid) (calming)
- Norepinephrine (alertness and stress response)
- Acetylcholine (memory and cognition)
Nutrient deficiencies and unhealthy gut microbes can cause an imbalance in these feel-good chemicals, which can lead to poor mental health, including anxiety.
Following a diet that includes nutrient-dense foods like fatty fish, nuts and seeds, colorful fruits and vegetables, and herbs and spices, like turmeric improves neurotransmitter function and overall mental well-being. Eating these foods regularly has been shown to ease symptoms of anxiety.
The Gut-Brain Axis
Anxiety and gut health are closely linked. Poor gut health increases inflammation. Risk for mental health conditions, like anxiety and depression, also increases.
The gut microbiome encompasses an intricate world of microorganisms – Bacteria, viruses, fungi, and other microbes that live in the digestive tract. These microbes play a crucial role in a variety of body systems, including mental health. Recent research shows the importance of the gut microbiome and its influence on mental health, mood, and cognition.
The health of our digestive system affects our mental health, mood, and stress response through what is referred to as the “gut-brain axis. The gut-brain axis is a two-way communication highway that runs between the gut and the brain. It is made up of a network of nerves that connects the digestive system and the central nervous system, each influencing activity in the other.
Anxiety can be improved when gut health is addressed. A nutrient-dense diet will feed gut bacteria and enhance the quality of gut microbes, improving the communication between the gut and the brain for mental clarity and well-being.
Anti-inflammatory Foods and Mental Well-being
Inflammation is a big contributing factor to anxiety. Reducing inflammation with an anti-inflammatory diet has been shown to alleviate anxiety and other mood disorders.
Anti-inflammatory foods have neuroprotective qualities, meaning they help protect and prevent damage or deterioration of the brain. Foods that reduce inflammation and fuel the brain undoubtedly have the potential to improve mental health conditions, like anxiety.
Foods that are rich in antioxidants, fiber, and Omega-3 fatty acids promote brain health, modulate immunity, decrease inflammation, and support gut health, all of which optimize mental health function and reduce anxiety.
You Deserve to Feel Better
90% of Our clients and their families would recommend Mood Clinic
Top 10 Foods That May Help Reduce Anxiety
Many foods, like salmon, nuts, and spices have been shown to support brain function in a variety of ways. Transitioning to a healthier way of eating, with foods rich in nutrients can alleviate symptoms of anxiety in many people. Some of the foods with the most brain-boosting benefits are included below.
Fatty Fish
Fatty fish, such as salmon, mackerel, sardines, trout, and herring are high in omega-3 essential fatty acids. Omega-3s are known for their benefits to brain health and for their effect on improving symptoms of anxiety. Omega 3s are an important building block for brain tissue.
Omega 3s are antiinflammatory, improve blood flow to the brain, influence neurotransmitter production and function, and help with cell growth and brain structure.
Fatty fish are also high in Vitamin D. More and more, research has linked Vitamin D deficiency to anxiety and other mood disorders. Vitamin D is an anti-inflammatory, antioxidant, and supports brain tissue.
If you have anxiety, making fatty fish a regular part of your diet will complement your treatment plan.
Dark Chocolate
According to research, dark chocolate can help ease symptoms of anxiety and stress. It contains flavonoids which have been shown to elevate mood, reduce stress, and boost brain function by promoting the release of feel-good neurotransmitters, serotonin and endorphins.
Dark chocolate also has anti-inflammatory and anti-oxidant properties which makes it protective against stress and inflammation of the brain.
Having small amounts of dark chocolate as part of a nutrient-dense diet can help in symptom management of anxiety.
Chamomile Tea
Chamomile tea is known for its calming effects. Studies show regular consumption of chamomile is associated with improved anxiety symptoms.
The main bioactive compound in chamomile is apinigen. Apinigen is a flavonoid which has soothing properties, as well as potent anti-inflammatory, antibacterial, and antioxidant properties.
If you have anxiety, drinking chamomile tea may be useful for symptom management over the long term.
Yogurt and Probiotics
Yogurt and other fermented foods contain live and active cultures which are great for improving the quality of the microbes in the gut. A healthy microbiome keeps the communication between the gut and the brain (gut-brain axis) running smoothly, contributing to better mood and cognition.
There is a strong correlation between gut health and anxiety. Evidence shows an improvement in symptoms of mood disorders like anxiety when foods that contain healthy bacteria or naturally occurring probiotics are part of a regular diet.
Nuts and Seeds
Nuts and seeds offer a variety of benefits to those who live with anxiety:
- They are anti-inflammatory and antioxidant, which helps the body respond to stress.
- They contain a variety of vitamins and minerals, especially magnesium, zinc, selenium, and vitamins B & E, important for neurological activity, brain chemistry, signaling, cell and tissue structure
- They are high in omega-3 fatty acids and other healthy fats, supportive for brain chemistry and structure.
- Research has shown that people with deficiencies in minerals like magnesium, zinc, selenium, and vitamin E have a higher risk for anxiety. Deficiency in high-quality fats also puts one at risk for anxiety. The best nuts that contain nutrients that support brain health include:
- Walnuts (magnesium, omega 3s, antioxidants)
- Brazil nuts (selenium, vitamin E, omega 3s)
- Flax (omega 3s, vitamin B)
- Chia (magnesium, omega 3s, antioxidants)
- Pistachios (Omega 3s, B vitamins, antioxidants)
Getting a variety of nuts and seeds is a good way to ensure you get the nutrients you need for brain health and mood stabilization. 1 ounce, or a ¼ cup of nuts and seeds a day is recommended for adults. 1 ounce, or a ¼ cup of nuts and seeds a day is recommended for adults.
Leafy Greens
Leafy greens, like spinach, kale, collards, and chard are high in folate, magnesium, and antioxidants. These nutrients can ease anxiety symptoms because of the role they play in regulating mood and neurotransmitter production.
Folate is a B vitamin. B vitamins are crucial for the production of neurotransmitters, like serotonin, dopamine, and norepinephrine. A folate deficiency can contribute to anxiety and other mood disorders because of its impact on neurotransmitters.
Studies support the importance of folate for brain health and the prevention of mood disorders like anxiety.
A holistic approach to anxiety treatment should take into account folate and b vitamin levels. Those with anxiety may find regularly eating leafy greens helpful in managing anxiety.
Berries
Berries, like blueberries, blackberries, raspberries, and strawberries are a good source of antioxidants, like vitamin C. Anxiety symptoms can be improved when foods like berries are a regular part of one’s diet.
Antioxidants help reduce oxidative stress caused by chronic stress and anxiety. Oxidative stress damages cells and can lead to struggles with mental health. My neutralizing free radicals, antioxidants help keep cells from damage.
Studies show foods high in antioxidants can ameliorate oxidative stress and improve anxiety symptoms.
Vitamin C can help balance the nervous system, produce neurotransmitters, and reduce levels of the stress hormone cortisol. Deficiency in vitamin C is widely associated with stress disorders like anxiety. Increasing foods high in vitamin C and other antioxidants has been beneficial as part of a comprehensive treatment plan for anxiety.
In addition to berries, other fruits that are high in antioxidants and may help with anxiety include acai and pomegranates.
Whole Grains
Complex carbohydrates have a role in stabilizing mood. Carbohydrates like potatoes, brown rice, oats, and quinoa supply glucose to the brain. This has a calming effect and also helps with the function of neurotransmitters, especially serotonin. Serotonin promotes feelings of happiness and mood stability.
Complex carbohydrates are absorbed more slowly, keeping you fuller longer, which helps keep blood sugar from dropping, and therefore, a more stable mood. According to the Mayo Clinic, the good feelings are amplified when complex carbohydrates are eaten with protein and healthy fats. Doing so keeps blood sugar stable, which also has mood-stabilizing effects.
Surgery and refined carbohydrates have the opposite effect, causing blood sugar crashes and mood instability, contributing to anxiety symptoms.
If you are living with anxiety or other mood disorders, choose whole grains like brown rice, quinoa, oats, legumes (beans, lentils), and starchy vegetables like sweet potatoes, peas, corn, and most fruits. Combine these foods with protein to enhance blood sugar stability and prolonged serotonin levels.
Avocados
Not only are avocados a great way to incorporate healthy fats into your diet, they are also a rich source of potassium. 1/2 cup mashed avocado contains 16 percent daily value of potassium.
Potassium is essential for mental health. According to research, potassium plays a key role in the production of serotonin. Low levels of potassium can make anxiety worse. Studies show an improvement in mood disorders when potassium is increased.
According to NIH, There are a variety of other foods that are rich in potassium, including:
- Fruits, such as dried apricots, dates, prunes, raisins, oranges, cantaloupe, melon, and bananas
- Vegetables, dark leafy greens (like spinach and kale), winter squash (like pumpkin and acorn squash), potatoes (white and sweet potatoes), tomatoes, cucumbers, zucchini and broccoli
- Legumes, like lentils, kidney beans, soybeans
- Nuts and seeds
- Milk and yogurt
- Meats, poultry, and fish (especially salmon)
You can get enough potassium by ensuring you eat a variety of foods.
Turmeric
Turmeric is a common culinary spice used in curries and other southeast asian cuisine. It has a deep yellow color and is known for its many powerful anti-inflammatory, anti-cancer, anti-microbial, and anti-viral, and immune-boosting health benefits. These benefits are mainly due to its main component, curcumin.
Recent studies have shown curcumin can alleviate symptoms of anxiety by:
- Reducing inflammation which tends to be high in people with anxiety and other mood disorders.
- Boosting serotonin and dopamine levels
- Promoting neurogenesis (new brain cell growth)
- Protecting the brain from oxidative stress
Turmeric can be incorporated into your diet by using it to spice and flavoring many foods and beverages. For example:
- Add it to soups and stews
- Roast vegetables with it
- Sprinkle it into beans and lentils
- Sip it in a tea or golden milk (turmeric milk, see recipe below)
- Make a latte or tea
We’re proud to accept most major Commercial insurance providers
Incorporating These Foods into Your Diet
Living with anxiety can be challenging. Making lifestyle changes can be an effective part of a holistic, long-term treatment plan, especially if diet and nutrition is at the root of your anxiety to begin with. Regardless, incorporating nutrient-dense, anxiety-reducing foods to your dietary routine may help you manage symptoms.
Meal Planning Tips
Meal planning and prep is your best ally when it comes to changing eating habits to manage anxiety. Creating balanced meals with anxiety-reducing foods will take a little forethought and planning until it becomes a habit.
- Set aside time each week (i.e.: 30 minutes on the weekend) to plan a week of meals.
- Look at your week ahead. Consider events, social engagements, kids sports, etc. Assess which nights you need quick and easy vs days you have more flexibility.
- Make a list of all meals – breakfast, lunch, and dinner. Include snacks, sides, and drinks.
- Check to see what you have on-hand in the pantry, fridge, and freezer vs. what you need to shop for
- Make a shopping list
- Put your weekly plan where you can see it and refer to it throughout the week (i.e.: write it in a calendar and post it on your fridge)
Meal planning doesn’t have to be difficult. Make it easy by repeating meals each week. Have your go-to meals, vs meals you can take a little more time with.
Also, don’t forget to batch cook and store items in the freezer for those days and nights when life gets busy, you’re tired and don’t want to think, or when anxiety has gotten the best of you and decision making has been compromised.
Snack Ideas
When you live with anxiety, keeping your blood sugar stable is something to consider. Having quick, grab-and-go snacks at the ready is a good way to always have something on hand to keep things stable. Quick snack options for anxiety relief include:
- Single-serve packs of nuts and dark chocolate
- Individual-size yogurts with berries
- Mini cans or single-serve packs of tuna or salmon
- Hard-boiled eggs
- Single-serve hummus or guacamole & veggies sticks
- Beef or turkey jerky and an apple
- String cheese and turmeric tea
- Baked kale chips
Try choosing one of the anxiety-reducing foods discussed in this article that provides a feeling of fullness and satiety.
Mood-Boosting Recipes to Try
Golden Milk
Golden milk (turmeric milk) is a warm and cozy, healing, and anti-inflammatory drink.
- 2 cups milk (dairy or dairy-free)
- 1 teaspoon ground turmeric
- 1/2 teaspoon ground cinnamon (cardamom, ginger, and vanilla extract are also nice additions)
- pinch black pepper (black pepper helps the turmeric absorb, so don’t skip it!)
- 1 tablespoon maple syrup or honey
Add all ingredients to a saucepan over medium heat and bring to a simmer. Simmer for 5-10 minutes.
You can also make this in the microwave. Blend ingredients and heat in the microwave for 1:30 minutes.
Kale, Butternut Squash & Walnut Stir Fry
This satisfying recipe makes a delicious side or main dish. It’s filled with antioxidants, healthy fats, and complex carbs. Make it a meal by adding a ½ cup of white beans or pair it with salmon for added mood-boosting benefits.
- 1/2 whole Butternut Squash; Peeled, Seeded And Cubed
- 2-3 Tbsp Olive Oil (divided)
- 1/2 ts. Kosher Salt
- Black Pepper To Taste
- 1/4 tsp cayenne pepper
- 1 bunch Kale, Leaves Torn or chopped, (discard stalks)
- ¼-⅓ Cup chopped walnuts
Heat 1 tablespoon butter and olive oil in a large skillet over high heat. Add squash and sprinkle with salt, pepper, and cayenne. Satuee for several minutes, until squash is deep golden brown and tender (but not mushy.) Remove to a plate and set aside.
In the same skillet, add 1-2 TBSP olive oil & toss in the kale over medium heat. Sautee with tongs til wilted (3 to 4 minutes).
Add in the walnuts and toast for 1 minute.
Add in the cooked squash and gently toss together.
Enjoy!
Mini Egg Frittata with Avocado
Start your day right with a meal that is protein packed, brain boosting, and blood sugar stablizing that is sure to satisfy you for hours in the morning.
6 large eggs large egg whites , or use 3 whole eggs
1 cup bell peppers , chopped
½ cup onion , chopped
1 cup spinach , chopped
1 cup cooked and crumbled turkey breakfast sausage
1 teaspoon Kosher salt
½ teaspoon ground black pepper
½ avocado, sliced or diced (however you like it!)
Preheat oven to 350°F. Spray a non-stick or silicone muffin tin with nonstick cooking spray.
Whisk egg mixture. Whisk together 6 eggs and 6 egg whites in a large bowl. Add in 1 cup chopped bell peppers, 1/2 cup onion, 1 cup spinach, 1 cup cooked turkey breakfast sausage and 1 teaspoon salt and 1/2 teaspoon pepper. Stir to combine.
Add to muffin tin. Pour the egg mixture into each muffin tip cup, leaving about 1/4″ from the top.
Bake. Cook for 23 to 30 minutes, or until the egg has puffed and comes clean with a toothpick. Run a knife around the edges to pop them out. Enjoy while hot with sliced avocado.
Combine with sprouted grain toast and a side of mixed berries for added complex carbs and antioxidants.
These can be made with any veggies you like. They can also be stored for grab-n-go meals throughout the week, or frozen to save for those hectic days and a dose of quick fuel.
Mood-boosting Green Goddess Sheetpan Salmon and Veggies
Salmon, along with other species of fatty, cold-water fish, is a leading source of omega-3 fatty acids. Omega-3’s boost to brain growth and development. They have been shown to be effective in preventing mood disorders like anxiety, and improve overall mental and emotional well-being. Broccolini is rich in antioxidants and antiinflammatories. Asparagus is a wonderful alternative that pairs well with this meal, so get creative and use the green veggie you prefer. The resistant starch in the potatoes keeps you fuller longer and can improve gut health.
- 4 salmon fillets
- 1 pound broccolini (or asparagus)
- 2 pounds fingerling potatoes
- 3 tablespoons olive oil
- salt and pepper to taste
- 2 teaspoons Italian herb blend
- 1 teaspoon garlic powder
- 2 tablespoons butter – melted
- 4 TBSP Green Goddess dressing (Gotham Greens from Whole Foods or Trader Joes brands are delicious)
Preheat oven to 400 degrees. Toss potatoes with 2 tablespoons olive oil, salt and pepper to taste, garlic powder, and 2 teaspoons Italian herb blend. Arrange on a large sheet pan lined with parchment paper and roast in preheated oven for 10-15 minutes.
Pull potatoes from the oven and arrange salmon fillets and broccolini or asparagus on the sheet pan.
Drizzle salmon and broccolini (or asparagus) with remaining olive oil, season with salt and pepper and italian herbs to taste. Place lemon slices between the broccolini stalks.
Bake for 15 minutes until the salmon is cooked through and the veggies and potatoes are fork-tender (about 10-15 minutes). Drizzle 1 TBSP of Green Goddess dressing overtop each salmon piece.
Serve immediately.
Foods and Substances to Limit or Avoid
Just as certain foods can alleviate anxiety, many of the foods that are popular today can be harmful and worsen anxiety symptoms, including:
- Caffeine is a stimulant, which can make anxiety worse.
- Alcohol. Alcohol seems like it is a good choice to reduce anxiety, but it can actually has been shown to worsen anxiety over time. It is a central nervous system depressant, disrupts sleep, and increases stress, and causes mood swings.
- Processed Sugar and refined carbohydrates. Processed, refined sugar and carbohydrates, like white bread, cakes, cookies, and candies baked goods, cause blood sugar to spike and ultimately crash. Low blood sugar leads to irritability, mood swings, and emotional instability.
- Ultra processed junk foods. Snack foods, chips, commercial baked goods, and fried foods (among others) are known to be highly inflammatory and destroy gut health, both of which contribute to anxiety.
FAQs About Diet and Anxiety
Diet alone cannot cure anxiety. However, changing the way you eat can help manage your anxiety. Diet and lifestyle are supportive to anxiety treatments and should be part of a personalized and comprehensive treatment plan.
Everyone will respond to dietary changes differently. Most people will see improvements within a few weeks. However, the severity of your anxiety, as well as any health issues may be a factor in when improvements will manifest. For instance, persistent anxiety, nutrient deficiencies, gut health issues, or other underlying health causes may require patience and healing before seeing a difference in anxiety symptoms.
The more consistent you are, the more likely you are to see improvements. Also, working with a qualified professional with experience in integrative anxiety treatment will help you get there at a good pace.
Nutritional supplementation can be effective for reducing anxiety if the individual is deficient. Supplements that have shown promise include magnesium, zinc, probiotics, omega 3’s, and curcumin.
Everyone is different in what they need and how their body will respond. Working with a professional who can assess your nutrient needs will be the best way to determine which supplements would work best for you, and which aren’t necessary
Conclusion
There is no question that a balanced diet positively impacts mental health. There is a direct link between the foods we eat and how the brain functions. A healthy diet provides the necessary nutrients to support the brain and connected systems, like the gut, affecting mood, cognition, and mental wellbeing.
A diet high in processed foods, sugar, and alcohol contributes to anxiety by causing unstable blood sugar, inflammation, and stress on the body.
A diet that includes a variety of nutrient-dense foods, like fruits, vegetables, fish, nuts, seeds and other healthy fats can optimize brain function, gut health, and mental health and wellbeing.
References
Selhub, E. (2022, September 18). Nutritional psychiatry: Your brain on food. Harvard Health. https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626
Carabotti, M., Scirocco, A., Maselli, M. A., & Severi, C. (2015). The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Annals of Gastroenterology, 28(2), 203–209. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4367209/
Xiong, R. G., Li, J., Cheng, J., Zhou, D. D., Wu, S. X., Huang, S. Y., Saimaiti, A., Yang, Z. J., Gan, R. Y., & Li, H. B. (2023). The Role of Gut Microbiota in Anxiety, Depression, and Other Mental Disorders as Well as the Protective Effects of Dietary Components. Nutrients, 15(14), 3258. https://doi.org/10.3390/nu15143258
van Zonneveld, S. M., van den Oever, E. J., Haarman, B. C. M., Grandjean, E. L., Nuninga, J. O., van de Rest, O., & Sommer, I. E. C. (2024). An Anti-Inflammatory Diet and Its Potential Benefit for Individuals with Mental Disorders and Neurodegenerative Diseases-A Narrative Review. Nutrients, 16(16), 2646. https://doi.org/10.3390/nu16162646
Dighriri, I. M., Alsubaie, A. M., Hakami, F. M., Hamithi, D. M., Alshekh, M. M., Khobrani, F. A., Dalak, F. E., Hakami, A. A., Alsueaadi, E. H., Alsaawi, L. S., Alshammari, S. F., Alqahtani, A. S., Alawi, I. A., Aljuaid, A. A., & Tawhari, M. Q. (2022). Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus, 14(10), e30091. https://doi.org/10.7759/cureus.30091
Su, K. P., Tseng, P. T., Lin, P. Y., Okubo, R., Chen, T. Y., Chen, Y. W., & Matsuoka, Y. J. (2018). Association of Use of Omega-3 Polyunsaturated Fatty Acids With Changes in Severity of Anxiety Symptoms: A Systematic Review and Meta-analysis. JAMA network open, 1(5), e182327. https://doi.org/10.1001/jamanetworkopen.2018.2327
Barfoot, K. L., Forster, R., & Lamport, D. J. (2021). Mental Health in New Mothers: A Randomised Controlled Study into the Effects of Dietary Flavonoids on Mood and Perceived Quality of Life. Nutrients, 13(7), 2383. https://doi.org/10.3390/nu13072383
Ji-Hee Shin, Chong-Su Kim, Jiah Cha, Sojeong Kim, Seokoh Lee, Suyeon Chae, Woo Young Chun, Dong-Mi Shin (2022). Consumption of 85% cocoa dark chocolate improves mood in association with gut microbial changes in healthy adults: a randomized controlled trial. The Journal of Nutritional Biochemistry. Volume 99, 108854, ISSN 0955-2863. https://doi.org/10.1016/j.jnutbio.2021.108854
Miraj, S., & Alesaeidi, S. (2016). A systematic review study of therapeutic effects of Matricaria recuitta chamomile (chamomile). Electronic physician, 8(9), 3024–3031. https://doi.org/10.19082/3024
Mao, J. J., Xie, S. X., Keefe, J. R., Soeller, I., Li, Q. S., & Amsterdam, J. D. (2016). Long-term chamomile (Matricaria chamomilla L.) treatment for generalized anxiety disorder: A randomized clinical trial. Phytomedicine : international journal of phytotherapy and phytopharmacology, 23(14), 1735–1742. https://doi.org/10.1016/j.phymed.2016.10.012
Penny M Kris-Etherton, Kristina S Petersen, Joseph R Hibbeln, Daniel Hurley, Valerie Kolick, Sevetra Peoples, Nancy Rodriguez, Gail Woodward-Lopez, Nutrition and behavioral health disorders: depression and anxiety, Nutrition Reviews, Volume 79, Issue 3, March 2021, Pages 247–260, https://doi.org/10.1093/nutrit/nuaa025
Fatemi, F., Siassi, F., Qorbani, M., & Sotoudeh, G. (2020). Higher dietary fat quality is associated with lower anxiety score in women: a cross-sectional study. Annals of general psychiatry, 19, 14. https://doi.org/10.1186/s12991-020-00264-9
Zhang, Z., Yang, X., Jia, Y., Wen, Y., Cheng, S., Meng, P., Li, C., Zhang, H., Pan, C., Zhang, J., Chen, Y., & Zhang, F. (2021). Vitamin D and the Risks of Depression and Anxiety: An Observational Analysis and Genome-Wide Environment Interaction Study. Nutrients, 13(10), 3343. https://doi.org/10.3390/nu13103343
Huan Wang, Mengdi Jin, Mengtong Xie, Yuqing Yang, Fengyu Xue, Weizhen Li, Min Zhang, Zhijun Li, Xinwei Li, Ningning Jia, Yane Liu, Xingyao Cui, Guoyan Hu, Lin Dong, Guixia Wang, Qiong Yu,
Protective role of antioxidant supplementation for depression and anxiety: A meta-analysis of randomized clinical trials,
Journal of Affective Disorders,Volume 323,2023, Pages 264-279,ISSN 0165-0327,https://doi.org/10.1016/j.jad.2022.11.072
Moritz, B., Schmitz, A. E., Rodrigues, A. L. S., Dafre, A. L., & Cunha, M. P. (2020). The role of vitamin C in stress-related disorders. The Journal of nutritional biochemistry, 85, 108459. https://doi.org/10.1016/j.jnutbio.2020.108459
Aucoin, M., LaChance, L., Naidoo, U., Remy, D., Shekdar, T., Sayar, N., Cardozo, V., Rawana, T., Chan, I., & Cooley, K. (2021). Diet and Anxiety: A Scoping Review. Nutrients, 13(12), 4418. https://doi.org/10.3390/nu13124418
Sawchuk, C. N., Ph.D., L.P. (2017, May 24). Coping with Anxiety: Can Diet Make a Difference? https://www.mayoclinic.org/diseases-conditions/generalized-anxiety-disorder/expert-answers/coping-with-anxiety/faq-20057987
Baudry A, Pietri M, Launay JM, Kellermann O, Schneider B. Multifaceted Regulations of the Serotonin Transporter: Impact on Antidepressant Response. Front Neurosci. 2019 Feb 12;13:91. doi: 10.3389/fnins.2019.00091. PMID: 30809118; PMCID: PMC6379337.
(2021, March 22). Potassium: Fact Sheet for Consumers. National Institutes of Health, Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Potassium-Consumer/
Soroor Fathi, Soheil Agharloo, Maryam Falahatzadeh, Sara Bahraminavid, Ali Homayooni, Amir Hossein Faghfouri, Daniel Shafiei, Seyyed-Ghavam Shafagh, Effect of curcumin supplementation on symptoms of anxiety: A systematic review and meta-analysis of randomized controlled trials, Clinical Nutrition ESPEN, Volume 62, 2024, Pages 253-259, ISSN 2405-4577, https://doi.org/10.1016/j.clnesp.2024.05.017
Sharifi-Rad J, Rayess YE, Rizk AA, Sadaka C, Zgheib R, Zam W, Sestito S, Rapposelli S, Neffe-Skocińska K, Zielińska D, Salehi B, Setzer WN, Dosoky NS, Taheri Y, El Beyrouthy M, Martorell M, Ostrander EA, Suleria HAR, Cho WC, Maroyi A, Martins N. Turmeric and Its Major Compound Curcumin on Health: Bioactive Effects and Safety Profiles for Food, Pharmaceutical, Biotechnological and Medicinal Applications. Front Pharmacol. 2020 Sep 15;11:01021. doi: 10.3389/fphar.2020.01021. PMID: 33041781; PMCID: PMC7522354.
Smith JP, Randall CL. Anxiety and alcohol use disorders: comorbidity and treatment considerations. Alcohol Res. 2012;34(4):414-31. PMID: 23584108; PMCID: PMC3860396.
de Noronha, S.I.S.R., de Moraes, L.A.G., Hassell, J.E. et al. High-fat diet, microbiome-gut-brain axis signaling, and anxiety-like behavior in male rats. Biol Res 57, 23 (2024). https://doi.org/10.1186/s40659-024-00505-1
How To Get Started
Call Now
The first step is to book your free 20-minute consultation.
Initial Assessment
After your consultation, we will send you an initial assessment form with a few questions to help us understand your concerns about ADHD and your mental health history.
Start Healing
Meet your clinician and start healing now.
Reach out today to begin
your healing
Fill out our form or call us directly to learn if Mood Clinic is right for you.