Nutrients For Reducing Anxiety

[Deadman]

So in my never ending quest in search of every tool I can find to help fight PTSD I've looked at some of the research regarding nutrients and their effect on anxiety. This is my short list for nutrients and their associated foods that may help reduce anxiety.

Please note I'm not a doctor. I'm just a guy with PTSD reading other people's research. When in doubt talk to your Doc.


Magnesium

This forum tipped me off to the value of magnesium. Magnesium seems to play a big role in anxiety and most of us don’t get enough of it. Several studies indicate that magnesium supplementation reduces subjective anxiety in the “mildly anxious”.


Omega-3s

Numerous studies link omega-3 supplementation and lowered inflammation and anxiety.
Most Omega-3 supplements are fish-oil based but there are vegan friendly equivalents.


Choline

Low choline levels are linked to higher rates of anxiety in older adults.

Egg yolks are the single-best source of choline. Liver is good too.


Carnosine

Carnosine acts as an antioxidant in the brain lowering inflammation. Higher carnosine levels are linked to lower anxiety scores. Traditional Chinese medicine used chicken extract to enhance mood reduce anxiety, and speed up recovery from stress-related fatigue. It is high in carnosine. BRAND’S Essence of Chicken was the most commonly used chicken extract in the studies I looked at.

All meat is high in carnosine.
Vegans can find Beta-Alanine supplements that the body will convert to Carnosine.


Taurine

Taurine is used by the body to make GABA, the rest-and-relax neurotransmitter that inhibits the activity of glutamate, allowing us to relax. People with anxiety tend to have lower levels of GABA. Prescription anti-anxiety meds like Xanax and self prescribed ones like Tequila shooters act on the brain’s GABA receptors.

The best sources of taurine are beef and lamb hearts. I don’t know of any good sources of vegan taurine or its precursors.


Zinc

There are studies to show that people with high anxiety scores are frequently Zinc deficient. From a follow-up with anxious Americans, increasing zinc intake to fix the deficiency helps resolve the anxiety. Zinc may be especially important for men as it is used in the production of testosterone. Low testosterone levels are linked to increased anxiety and depression in men.


Selenium

Low selenium intake is linked to increased anxiety.

Wild salmon, and pastured eggs are good sources of selenium. A couple of Brazil nuts a day will keep vegans topped up.


Combinations

Zinc and magnesium work better against anxiety than either alone.

I recommend getting all these nutrients through whole, real food if you can. If you can't, there are supplements available.

 

[ladee]

Hmmm, guess that bottle of zinc setting in my med basket, would do me a lot more good if I actually TAKE them, right?
Will be adding Magnesium too,
Great info.... thanks @Deadman !

 

[Deadman]

Hmmm, guess that bottle of zinc setting in my med basket, would do me a lot more good if I actually TAKE...

:D I had to dust off my bottle of zinc as well.

 

[ladee]

Great, now I don't feel so bad... see, it worked out fine... now I'll be taking the magnesium at the same time... funny how that worked out....ya, that's it, I was SAVING it.... MY delusions and denial are far reaching.... thanks..

 

[Tornadic Thoughts]

Plant-based whole foods and a few supplements have worked wonders in my anxious/depressed/distracted/painful/frantic world, without a doubt. When I follow through with any consistency, that is. lol

I'm just sorry it took so long to figure it out, and that the basic info isn't more widely shared via all the places we're taught to seek help. Not to mention making these most basic things affordable and accessible to everyone. Wouldn't that be great? Grateful you shared the vegan options, too.

 

[Fadeaway]

Be careful with Zinc, if you supplement with zinc, it can actually lower other minerals in your body. If you are vegan and take zinc please up your intake of nuts. Low magnesium can also cause insomnia.

Great thread, I don't have a degree but I have been studying natural and herbal medicine for about 7 years now.

 

[shatter eyes]

So in my never ending quest in search of every tool I can find to help fight PTSD I've looked at some o...

Liquid magnesium and MCT medium chain tryglycerides

 

[James McGregor]

So in my never ending quest in search of every tool I can find to help fight PTSD I've looked at some o...

to be honest im not a great believer in the whole diet affects mental wellbeing, i think its a bit of a fad. While eating and being healthy will of course make most people feel better about themselves, and make them feel more well - which in turn can then make milder mental health issues less problematic. Thats not the same though as consuming certain things and expecting to feel more mentally healthy. Maybe its a fine line, but if i ever hear a therapist say, well what about your diet - i know they are inexperienced and are grasping at straws. Just my opinion of course, and if something makes people feel better, then absolutley do it, nothing to lose

 

[Deleted member 33052]

Please, let me know when chocolate makes the list. :p

 

[Fadeaway]

@Mal Content High quality dark chocolate has so many proven health benefits. It's just a given that it should be on this list!

 

[VioletButterfly]

Great list! I'd add D3 and the Bs for anxiety and depression. I'd try to get them from food sources as has been mentioned above because some of the bottled Bs are rather strong tasting and smelling. They are essential though.

I'm wondering if anyone has noticed a difference between taking magnesium supplements v. using the "Calm" version that is dissolved in water? I believe it is chelated as well, which most nutritionists seem to recommend for minerals like calcium, magnesium, zinc, chromium... Just curious what your searches have netted.

Thanks again! VB

 

[claroscuro]

Cocao is rich in minerals such as iron, magnesium, calcium, phosphorus, copper, manganese, selenium, potassium, and zinc. It's also rich in antioxidants and flavonoids. It's thought to be the best dietary source of magnesium and antioxidants.

It has anti-inflammatory, anti-allergenic, anti-carcinogenic, properties.

Cocoa is also linked to providing relief from high blood pressure, cholesterol, diabetes, respiratory diseases, chronic fatigue syndrome, and neurodegenerative diseases. It aids in maintaining blood vessel elasticity, and improves circulation. It's also used to promote the healing of wounds. It helps to maintain a (physically) healthy brain.

Go on, have that chocolate!

As @Fadeaway said, high quality dark chocolate is an excellent source. Look at the ingredients, cocoa should be listed as the first ingredient, not sugar, if you want the good stuff.

You also get cacao, which is the unprocessed beans, meaning it's hasn't been exposed to high temperatures, and is higher in antioxidants than cocoa. As with cocoa, it's available as whole beans, butter, and powder.