This blog will introduce readers to the best minerals that you can add to your diet if you’re dealing with an anxiety disorder. Each of these impacts your physical and mental health in a positive way so as to alleviate symptoms.
What are the Best Minerals for Anxiety?
We’ve curated a list of the best minerals that can be taken through dietary supplements and will help deal with anxiety:
- Omega 3
Dietary Minerals That Help Fight Anxiety
Taking the right supplements is a treatment technique for anxiety that works best when paired with some kind of psychotherapy. The nutrients will prepare your body to produce less cortisol, stay out of fight-or-flight, and sleep better. Meanwhile, the therapy will help you understand your anxiety better and identify healthy ways to cope.
If you’re thinking of trying supplements to combat your anxiety disorder, here is a list of the best minerals to add to your diet:
Zinc maintains healthy nervous system function, especially looking after the vagus nerve. This connects the brain to the body, through which messages of calmness are transported. A healthy nervous system connection can support the easing of anxiety.
Nature’s Bounty Zinc Caplets functions as an antioxidant within the body, supporting antioxidant health. The zinc Caplets are non-GMO and sugar- and gluten-free and you can stay assured of their safety and purity. Providing 50 years of dedication to quality, consistency and scientific research, their vitamins and nutritional supplements are of unrivalled excellence.
Common signs and symptoms of copper deficiency include fatigue and weakness, frequent sickness, and problems with memory and learning. These can greatly affect a person’s well-being and induce anxiety in them.
Carlson Chelated Copper promotes cardiovascular, and immune system health. It supports cellular metabolism and connective tissue formation and helps the nervous system. By promoting optimal absorption, it guarantees potency and quality. Every product is tested by an FDA-registered laboratory and many items in their line have received special third-party certifications and awards.
Iron is essential in the production of haemoglobin, a protein that allows red blood cells to carry oxygen to your tissues and muscles. So when you have low levels of iron, less oxygen gets to your cells, keeping them from functioning properly. This often leads to fatigue, weakness, and even anxiety and depression.
Naturelo’s gentle vegan iron supplement contains iron with Vitamin C. It also contains acerola cherries, beet, spinach, kale, swiss chard, and pumpkin seed. Increase your energy and decrease your fatigue without nausea or constipation, using this supplement.
Low levels of sodium in the diet may contribute to anxiety and help explain persistent appetite for salty foods. A high appetite for salty foods may be associated with coping with stress, depression and anxiety. Choose a sodium supplement instead!
NOW Sodium Ascorbate Powder is an inexpensive buffered form of Vitamin C and is of pharmaceutical grade. Serving as a highly effective antioxidant, it helps in maintaining healthy tissues by neutralizing free radicals. Free radicals are generated during normal metabolism and exposure to environmental stressors.
Potassium is a trace element that plays an essential role in the body. Located in cells, it is primarily involved in the regulation of the cardiovascular system, neuromuscular excitation and acid-base balance. Potassium also helps regulate electrolyte balance and manage blood pressure. It also helps to reduce symptoms of stress and anxiety.
It may play an essential role in regulating acid-base balance. This supplement can restore blood pH within a relatively short time. Along with that, it also prevents the loss of dry mass from bones and muscles.
Phosphorus is thought to be good for social people with anxiety. When anxious or vexed, their thoughts get scattered and they have a difficult time focusing or getting things done. While a Phosphorus supplement has many known health benefits, science is discovering more every year.
Lifeline Energetics is a professional-grade naturally-made organic ultra-concentrated ionic liquid phosphorus. It is specially formulated to enter the body rapidly and be used effectively in hundreds of areas. This is how this supplement ensures that phosphorus is used by the body to keep us healthy.
Ghanbari et al (2009) wanted to see if taking calcium supplements can improve symptoms of depression and anxiety during PMS. Their investigation revealed that these supplements had many positive impacts.
In addition to improving mental health, it also reduced early fatigability and changes in appetite. You can try adding calcium to your diet if you want to lower the severity of your anxiety disorder.
Theanine is an amino acid primarily found in plant or fungal species. It is commonly consumed as a component of green tea and has been used historically as a relaxing agent. Lu et al (2004) compared the effect of theanine and Alprazolam on anxiety states in 16 healthy adults.
Alprazolam is a psychiatric drug prescribed for anxiety and panic disorders. The experiment revealed that there was no difference in the influence of the drug or theanine. Theanine supplements are a viable option for anxiety relief if pharmacotherapy is not your cup of tea.
Magnesium-containing supplements and other herbal combinations may hold promise, but more research is needed before these products can be recommended to patients. Studies show herbal supplements with Magnesium show potential to be good anxiety relievers.
A study conducted back in 1991 found that oral magnesium successfully relieves premenstrual mood changes.
The amino acid taurine is widely found in many animal tissues. In the human body, it plays quite a few roles in antioxidation, circulation, and the development and function of organs. It can be taken through fish, meats, some energy drinks, or as supplements.
This research study discovered that acute intake of taurine can lower anxiety. The anxiolytic effects of taurine only exist if it is taken occasionally. If you experience state-dependent anxiety in very specific situations, you can try taurine.
Omega-3 fatty acids are polyunsaturated fats that play an important role in the human diet. These are exceptionally good for health as mammals cannot produce them on their own. We extract this supplement from fish oil, walnuts, and flax seeds.
Omega-3 has health benefits for conditions like cancer, heart disease, inflammation, mental health, and aging. Kiecolt-Glaser et al demonstrated that Omega-3 reduced up to 20% of anxiety symptoms in subjects.
Glycine release has been shown to have an impact on anxiety. Anxious states tend to have low levels of glycine. This amino acid is the simplest of its kind. It is a precursor to various important metabolites.
Glycine acts as a neurotransmitter in our central nervous system and has antioxidant, anti-inflammatory, immunity-related functions to play. Anxiety may be reduced or prevented with sufficient glycine release.
Proline is a secondary amine but has a role in immune responses, antioxidative reactions, and wound healing. Hamasu and others in 2008 looked at proline’s use as a sedative regulator of acute stress.
They saw that low levels of proline had an association with acute stress. Though this means that proline can be good for anxiety relief, more studies need to be done.
Melatonin is a hormone in the body associated with the control of the sleep-wake cycle. As a nutritional supplement, melatonin has commonly been used to treat insomnia and sleep disorders.
In 2015, researchers gathered evidence that melatonin can attenuate anxiety in preoperative adult patients. The authors even write that it can be equally as effective as standard treatment with midazolam, a psychiatric drug.
Melatonin can be taken orally via capsules but you should consult your doctor to find out about safe dosages. Occasional use may be beneficial but long term use can cause excessive production of the hormone.
Chronic and sub-chronic administration of exogenous ketone supplementation may be an effective way to reduce anxiety. Readers may be more familiar with the term “keto diet”. Ketosis is a metabolic state during which the body fluids have elevated levels of ketone bodies in them.
This state can be induced by making certain changes to our diet. Though ketone supplements are more popular for weight loss, they can also help with anxiety.
Lactium is a product derived from milk compounds that is meant to help people calm down. It was discovered by its creators when they observed that digested milk has a soothing effect on infants.
Enzymes in the digestive systems of these babies release a bioactive milk peptide, something absent in the adult body. This peptide is the secret behind a happy baby’s blissful state.
Research studies have examined the effectiveness of Lactium in inducing sleep. While subjects did get more relaxed, further studies are needed to confirm this effect. Lactium is advertised as an all natural nutritional ingredient that is non-addictive and anxiolytic.
Side Note: I have tried and tested various products and services to help with my anxiety and depression. See my top recommendations here, as well as a full list of all products and services our team has tested for various mental health conditions and general wellness.
This blog introduced readers to the best minerals that you can add to your diet if you’re dealing with an anxiety disorder. Each of these impacts your physical and mental health in a positive way so as to alleviate symptoms.
The minerals listed here were Zinc, Copper, Iron, Sodium, Potassium, Phosphorus, Calcium, Theanine, Magnesium, Taurine, Omega 3, Glycine, Proline, Melatonin, Ketones, and Lactium.
FAQs (Best Minerals for Anxiety)
What is the best natural supplement for anxiety?
The best natural supplements for anxiety are:
- Vitamin D
- Hawthorn Berry
- California Poppy
What is the best supplement for anxiety?
The best supplements for anxiety are the ones that combine multiple verified natural compounds associated with anxiety relief. Some of these compounds are:
- Vitamins and minerals like magnesium
- GABA-modulating supplements
- Amino acids
What can I take to relieve anxiety immediately?
No medicine or supplement can show immediate results after ingesting them. They take at least an hour or two to show full effects. Meanwhile, if you really need to get your anxiety in control, there are some techniques you can try.
Start paying attention to what your sense organs are perceiving. You can try grounding techniques to do this. This causes fast changes in the way you feel. Another quick effect is in doing progressive muscular relaxation, or PMR.