1. B Complex Vitamins
When you’re stressed out or anxious the body uses up your B complex vitamins. The B vitamins help with nervous system function. Deficiencies in vitamin B can lead to anxiety, irritability, restlessness, and fatigue. B-vitamins include B2, B6, B5, B12, etc. If you’re considering a supplement, take all eleven in a B-complex supplement.
2. Omega 3 Fatty Acids
Omega‑3 fatty acids reduce anxiety in healthy people who have not been diagnosed with an anxiety disorder. An imbalance in the body’s fats with a shortage of essential fatty acids is linked to depression. Omega 3 is made up of three acids EPA, DHA, and ALA. ALA can be found in hemp seeds,flax seeds, and chia seeds. DHA and EPA are found in algae, spirulina, blue-green algae, and chlorella. Fatty fish such as salmon is also a great way to get your omega-3s.
Potassium is essential for proper functioning of the nervous system. Sources of potassium include sweet potatoes, bananas, oranges, beets, potatoes, white beans, dates, and tomatoes. It’s easy to get from foods.
Magnesium helps to relieve the stress that can keep us up all night. Just 1 oz. of pumpkin seeds has 151 mg of magnesium, making it one of the most magnesium-rich foods out there. Spinach, like pumpkin seeds, is also loaded with magnesium, which calms and de-stresses the entire body.
A shortage of selenium in the diet can cause anxiety. Selenium is an important antioxidant that protects neurotransmitters. Good sources include alfalfa, fennel seed, ginseng, butter, garlic, liver, Brazil nuts, shellfish, and other fishes.
GABA (Gamma Aminobutyric Acid) is an amino acid that helps reduce anxiety, allows rational decision making, and allows you to get to sleep, according to Anxiety Secrets. It has been shown to have similar effects as the benzodiazepine drugs.
Zinc is an essential mineral that has a calming effect on the body. Most multivitamins contain zinc. Food sources include oysters, nuts, beans, and dairy products.