The relationship between anxiety and diet and nutrition
Anxiety disorders are among the most common mental health concerns worldwide, and while genetics, stress, and life circumstances play important roles, diet and nutrition are increasingly recognized as foundational contributors to anxiety symptoms. The brain is a metabolically active organ that depends on adequate nutrients to regulate neurotransmitters, inflammation, and the stress response. Poor dietary patterns or nutrient deficiencies can worsen anxiety and reduce emotional resilience.
One of the strongest links between diet and anxiety involves blood sugar regulation. Diets high in refined carbohydrates and added sugars promote rapid spikes and crashes in blood glucose levels. These fluctuations stimulate the release of stress hormones such as cortisol and epinephrine, which can trigger symptoms that resemble anxiety, including jitteriness, palpitations, irritability, and fatigue. Balanced meals that include protein, healthy fats, and fiber help stabilize blood sugar and support a calmer nervous system.
Micronutrient status also plays a critical role in anxiety regulation. Magnesium is involved in hundreds of enzymatic reactions and helps regulate the hypothalamic-pituitary-adrenal (HPA) axis. Low magnesium levels have been associated with increased anxiety, sleep disturbances, and muscle tension. B vitamins—particularly B6, B12, and folate—are essential for neurotransmitter production, including serotonin and GABA, both of which support mood stability. Iron, zinc, and omega-3 fatty acids are also necessary for optimal brain function, and deficiencies have been linked to increased anxiety and depressive symptoms.
Gut health represents another major connection between nutrition and anxiety. Through the gut-brain axis, intestinal bacteria influence neurotransmitter production, immune signaling, and inflammation. Approximately 90 percent of serotonin is produced in the gastrointestinal tract. Diets high in ultra-processed foods and low in fiber can disrupt the gut microbiome and increase systemic inflammation, while diets rich in vegetables, fruits, legumes, and fermented foods are associated with lower anxiety levels.
Stimulants and dietary triggers should also be considered. Excessive caffeine intake can overstimulate the nervous system, impair sleep, and worsen anxiety. Food sensitivities, alcohol, and artificial additives may further aggravate symptoms in susceptible individuals.
Addressing anxiety through nutrition involves supporting stable blood sugar, correcting nutrient deficiencies, improving gut health, and reducing inflammatory foods. While diet alone is not a replacement for mental health care, it is a powerful and evidence-based component of a comprehensive anxiety management strategy.
Sources
Jacka FN et al. “Association of Western and traditional diets with depression and anxiety.” American Journal of Psychiatry, 2010.
Benton D. “Micronutrient status, cognition and behavioral problems in childhood.” European Journal of Nutrition, 2008.
Boyle NB, Lawton C, Dye L. “The effects of magnesium supplementation on anxiety.” Nutrients, 2017.
Foster JA, McVey Neufeld KA. “Gut–brain axis: how the microbiome influences anxiety and depression.” Trends in Neurosciences, 2013.
Lopresti AL, Hood SD, Drummond PD. “A review of lifestyle factors that contribute to anxiety.” Journal of Affective Disorders, 2013.
