Vitamins to Reduce Anxiety
Vitamin B1 (Thiamine)
Crucial for energy in brain regions that regulate emotions
Deficiency is common in people with anxiety
Depleted by sugar, refined foods, and caffeine
Found in: unfortified nutritional yeast (2–3 tbsp/day), sunflower seeds, organic pork, eggs, wild-caught fish
Probiotics
Support gut health, which impacts mood-regulating B vitamins
Destroyed by antibiotics, aspartame, and pesticide-laden foods
Best sources: sauerkraut, kimchi, pickles, kefir
Supplement: at least 100 billion CFU/day
Vitamin D
Reduces cortisol and supports restful sleep
Natural source: 20+ minutes of sun exposure daily
Supplement: 10,000 IU of vitamin D3 + 100 mcg of K2
Magnesium and Potassium
Vital for energy, mood, and neurotransmitter balance (serotonin, GABA)
Deficiencies can lead to sleep issues, brain fog, and depression
Found in: leafy greens (kale, beet greens, collards), avocados, Brussels sprouts, cabbage
Passionflower Tea
Boosts calming neurotransmitters like GABA
Natural alternative to anti-anxiety medications
Drink a cup in the evening for relaxation and better sleep
Ashwagandha
An adaptogen that helps your body resist stress
Take 1200 mg/day of ashwagandha extract
Benefits include: reduced cortisol, better sleep, balanced blood sugar, improved mood
Lifestyle Tips to Eliminate Anxiety
