Anxiety can be briefly defined as a disorder of excessive worry. While anxiety is a natural and necessary emotional response, experiencing it at excessive levels may lead to negative consequences.
In developed countries, the prevalence of anxiety disorders is estimated to affect between 13.6% and 28.8% of the population. Although the underlying causes are not yet fully understood, it is known that various types of anxiety disorders exist.
Several studies have reported that deficiencies in vitamin D, B-group vitamins, and magnesium may be associated with anxiety. Additionally, caffeine has been shown to potentially exacerbate symptoms of anxiety.
In this context, the following nutrition-related observations emerge;
1. If the use of multivitamin supplements is being considered, many sources emphasize that this should not be done based on personal judgment alone. Instead, medical evaluation and blood tests to measure levels of vitamin D, magnesium, and B vitamins are suggested before initiating any supplementation.
2. Temporarily eliminating caffeine intake for 3–4 weeks has been reported as potentially helpful in managing anxiety symptoms. Caffeine is present in coffee, tea, cola, and energy drinks, and in smaller amounts in cocoa and chocolate. Caffeine withdrawal may cause symptoms such as headaches for 7 to 10 days. However, even very small amounts of caffeine intake may be enough to trigger anxiety.
3. Incorporating high-quality protein sources into the diet is often mentioned as potentially beneficial. Examples of such foods include eggs, cheese and other dairy products, and meat. (For detailed information about proteins, see Proteins; Functions in the Body, Quality and Daily Needs)
4. Reducing the consumption of table sugar, granulated sugar, and high-sugar foods is frequently emphasized. Limiting energy drink consumption may also be considered within this scope.
5. Foods rich in vitamin D include fish oil, egg yolk, butter, cultivated mushrooms, and full-fat dairy products. Regular consumption of these foods may support vitamin D levels. Moreover, it is known that the body can synthesize vitamin D through sun exposure, with 15–30 minutes of daily direct sunlight exposure generally considered sufficient. (For detailed information about vitamin D, see All Vitamins; Functions, Daily Needs and Rich Foods)
6. Bread made with whole wheat flour and sourdough is rich in B-group vitamins and may be considered a valuable part of the diet in this context.
7. Magnesium is naturally present in many foods, especially those containing chlorophyll. When a balanced and consistent diet is followed, magnesium deficiency is rare. However, individuals with irregular or insufficient eating patterns are more likely to have magnesium levels below the recommended range. Additionally, increased calcium and vitamin D intake, along with intense stress, may raise the body’s need for magnesium. (For detailed information about magnesium, see All Minerals; Functions, Daily Needs and Rich Foods)
Although tea and coffee contain notable amounts of magnesium, their caffeine content makes them less suitable as magnesium sources in the context of anxiety. Instead, pumpkin seeds and almonds—consumed in amounts around 100–150 grams per day—are often noted as reliable magnesium sources.
8. For those who consume alcohol, reducing or eliminating intake may contribute to positive outcomes based on several findings.
9. The sense of happiness is linked to the hormone serotonin. Approximately 92% of serotonin is produced in the gut. Therefore, individuals experiencing digestive or intestinal issues are encouraged to seek medical attention. Gut health may play a significant role in mental well-being, including anxiety.
The following observations relate specifically to nutrition and gut health;
10. Consuming probiotic-rich foods has been associated with improved gut health. Examples of natural probiotic sources include homemade or village-style yogurt, kefir, aged cheeses, ayran, butter, boza (a fermented drink), and pickles.
11. Drinking at least 2 liters of water daily is considered important for maintaining fluid balance in the body. Depending on activity level and climate conditions, this amount may rise to 3 liters per day.
12. Consuming appropriate amounts of dietary fiber may support digestive and intestinal health. A daily fiber intake of 20–27 grams is frequently cited as beneficial. Fiber-rich foods include: white beans (17 g), soybeans (15 g), almonds (11 g), whole wheat bread (11 g), eggplant (6 g), kiwi (3 g), and apples (2 g). (Values indicate fiber content per 100 grams of food.)
However, fiber intake above 50 grams per day may impair the absorption of vitamins, minerals, and other nutrients, potentially leading to health problems. Therefore, maintaining fiber intake within the range of 20–27 grams per day is generally recommended.
13. The observations shared above should be considered within the framework of a regular and balanced diet. This includes consuming animal products, vegetables, and fruits in a timely, moderate, and proportionate manner.
Maintaining a balanced and consistent diet is important not only in the context of anxiety but also for overall physical health. In addition to nutrition, paying attention to sleep quality may also contribute positively. These scientific findings may serve as a reference for individuals evaluating their nutritional routines.
The most effective course of action is to consult a qualified medical professional and follow individualized recommendations based on clinical evaluation.
Wishing you health and peace.
References;
- Krause’s Food & The Nutrition Care Process, Ed. Mahan and Raymon
- Gıda Kimyası (Food chemistry), Ed. İlbilge Saldamlı (Turkish)
Note: This article is a general informational text based on scientific research and reliable sources. It is not a substitute for medical advice or personalized nutritional guidance. For matters related to your individual health condition, it is recommended to consult a healthcare professional or a registered dietitian.
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