{"id":2510,"date":"2021-12-01T13:42:21","date_gmt":"2021-12-01T21:42:21","guid":{"rendered":"https:\/\/wellconnected.murad.com\/?p=2510"},"modified":"2025-06-24T10:51:03","modified_gmt":"2025-06-24T17:51:03","slug":"are-you-prone-to-stress-and-anxiety-add-these-8-nutrients-asap-to-help-regulate-mood-elevate-serotonin-levels-and-simply-put-chill-out","status":"publish","type":"post","link":"https:\/\/wellconnected.murad.com\/are-you-prone-to-stress-and-anxiety-add-these-8-nutrients-asap-to-help-regulate-mood-elevate-serotonin-levels-and-simply-put-chill-out\/","title":{"rendered":"Prone to stress and anxiety? These 8 nutrients help regulate mood, elevate serotonin levels and (simply put) chill you out"},"content":{"rendered":"\n

As the saying goes, \u201cYou are what you eat.\u201d So if you\u2019re a ball of stress and anxiety, perhaps it\u2019s time to assess your diet. While a new meal plan can\u2019t take the place of a professional therapy session or medical advice\/recommendations when it comes to treating anxiety, incorporating the right nutrients in your diet can help reduce and manage it. \u201cWe know that our food can impact gene expression,\u201d says Dr. Ana Luisa Neal, a board-certified naturopathic doctor<\/a> and nurse practitioner. \u201cWe are faced with a choice through our diet as to what we want to cultivate within our bodies.\u201d

If stress is literally eating away at you, try adding these eight nutrients into your daily diet. <\/p>\n\n\n

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01<\/div>\n
Magnesium<\/div>\n

Becau<\/span>se this mineral plays a role in important cellular functions, including muscle <\/span><\/span>contraction, insulin release and hormone\/mood regulation, magnesium deficiencies <\/span><\/span>often present as anxiety symptoms. However, be aware of proper dosage\u2014too much\u00a0<\/span><\/span> can lead to an u<\/span>pset stomach. Among the foods high in magnesium<\/span> are <\/span>spinach,<\/span> pumpkin\u00a0<\/span><\/span>s<\/span>eeds<\/span>\u00a0and\u00a0<\/span>a<\/span>lmonds<\/span>.\u00a0<\/span><\/span><\/p>\n<\/div>\n <\/div>\n

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02<\/div>\n
Adaptogens <\/div>\n

Adaptogenic roots and herbs<\/span>,<\/span><\/span><\/a> such as ashwagandha<\/span>, ginseng<\/span>\u00a0<\/span>and\u00a0<\/span>reishi<\/span> mushroom, have\u00a0<\/span><\/span>been all the rage<\/span> in recent years for their stress-relieving, energizing<\/span>\u00a0<\/span>and anti-depressive properties. <\/span><\/span>\u201cSome herbs will be more appropriate than others, which makes it important to consult <\/span><\/span>an herbalist if you really want this personalized,\u201d Dr. Neal says. Additional <\/span><\/span>a<\/span><\/span>daptogens<\/span>\u00a0<\/span>include<\/span>\u00a0<\/span>turmeri<\/span>c, licorice root,\u00a0<\/span>rhodiola<\/span>\u00a0and\u00a0<\/span>holy basil<\/span>.<\/span><\/span><\/p>\n<\/div>\n <\/div>\n

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03<\/div>\n
Zinc<\/div>\n

According to the World Health Organization, <\/span><\/span>one-third<\/span><\/span><\/a>\u00a0of the global population is zinc deficient, which, Dr. Neal adds<\/span>, can cause a change in a serotonin receptor in the brain and produce symptoms of anxiety and depression. F<\/span>or foods\u00a0<\/span>rich in zinc<\/span>, try\u00a0<\/span>shellfish, legumes<\/span>\u00a0and<\/span>\u00a0cashews<\/span>.<\/span><\/span>\u00a0<\/span><\/p>\n<\/div>\n <\/div>\n

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04<\/div>\n
Omega-3 fatty acids <\/div>\n

Previous studies linked omega-3 fatty acids to improving depression, but mo<\/span>re <\/span><\/span>recent studies<\/span><\/span><\/a> have shown they may also reduce anxiety. <\/span>Some foods\u00a0<\/span>high in omega-<\/span><\/span>3\u00a0<\/span>fatty <\/span><\/span>acids<\/span>\u00a0are\u00a0<\/span>salmon, mackerel<\/span>\u00a0and\u00a0<\/span>flax seeds<\/span>.<\/span><\/span>\u00a0<\/span><\/p>\n<\/div>\n <\/div>\n

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05<\/div>\n
Antioxidants <\/div>\n

Studies<\/span><\/span><\/a>\u00a0have shown correlations between anxiety and lowered antioxidant levels. \u201cWe recommend that patients \u2018eat the rainbow\u2019 to ensure plenty of antioxidant support through fruits and vegetables,\u201d Dr. Nea<\/span>l<\/span>\u00a0says<\/span>. Food high in antioxidants<\/span> include <\/span>apples, plums, berries, kale<\/span>\u00a0and\u00a0<\/span>artichokes<\/span>.<\/span><\/span>\u00a0<\/span><\/p>\n<\/div>\n <\/div>\n

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06<\/div>\n
Probiotics <\/div>\n

\u201cC<\/span><\/span>ertain strains of bacteria can interact with our gut flora in ways that can impact our <\/span><\/span>nervous system,\u201d Dr. Neal<\/span>\u00a0says<\/span>.\u202f\u201cThere’s a reason we say we have \u2018gut feelings,\u2019\u00a0<\/span>as these <\/span><\/span>two systems are inextricably linked.\u201d Probiotics also help reduce inflammation, which can <\/span><\/span>often produce anxiety and stress. Y<\/span>ogurt, kefir, <\/span><\/span>sauerkraut<\/span>\u00a0and<\/span> kimchi are a few foods rich in probiotics<\/span>.\u00a0<\/span><\/span>\u00a0<\/span><\/p>\n<\/div>\n <\/div>\n

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07<\/div>\n
B vitamins <\/div>\n

The B might as well stand for \u201c<\/span>b<\/span>liss,\u201d since this class of v<\/span>itamins is known for lowering anxiety and stress levels. Vitamin B1 helps maintain blood sugar levels and B3 helps synthesize serotonin, while B5 helps support the adrenal glands, and B9 (or folic acid) and B12 help balance depressive moods. Food high in <\/span>B vitamins<\/span> include <\/span>eggs,<\/span>\u00a0leafy greens, bananas<\/span>\u00a0and\u00a0<\/span>whole grains<\/span>.<\/span><\/span>\u00a0<\/span><\/p>\n<\/div>\n <\/div>\n

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08<\/div>\n
Fiber <\/div>\n

Dr. Neal recommends at least 35 grams of fiber daily to help with detoxification and promote a healthy microbiome. \u201cAnxiety and stress often cause poor dietary choices, which can impair detox pathways and incre<\/span>ase mood dysregulation,\u201d she adds. B<\/span>roccoli, oats, chia seeds<\/span>\u00a0and<\/span> beans are a few high-fiber foods.\u00a0<\/span><\/p>\n<\/div>\n <\/div>\n <\/div>\n<\/div>\n\n\n

The views expressed in this article do not necessarily represent the views of Murad, and are for informational purposes only, even if the advice of physicians and medical practitioners are included. This article is not a substitute for professional medical advice, diagnosis or treatment, and should not looked be considered specific medical advice.<\/em>   <\/p>\n","protected":false},"excerpt":{"rendered":"

As the saying goes, \u201cYou are what you eat.\u201d So if you\u2019re a ball of stress and anxiety, perhaps it\u2019s time to assess your diet. While a new meal plan can\u2019t take the place of a professional therapy session or medical advice\/recommendations when it comes to treating anxiety, incorporating the right nutrients in your diet can […]<\/p>\n","protected":false},"author":23,"featured_media":2549,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-2510","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food"],"metadata":{"_edit_lock":["1750787465:21"],"_edit_last":["21"],"adobe_analytics_repeatable":["a:1:{i:0;a:2:{s:4:\"name\";s:0:\"\";s:5:\"value\";s:0:\"\";}}"],"_yoast_wpseo_content_score":["30"],"_yoast_wpseo_estimated-reading-time-minutes":["1"],"show_featured_image":["1"],"_show_featured_image":["field_609ee1cf1ce13"],"primary_category":["3"],"_primary_category":["field_608c33bdd26d5"],"mobile_image":[""],"_mobile_image":["field_60bf7692abe28"],"_post_views_count":["field_6107dfafd6a27"],"_yoast_wpseo_primary_category":["3"],"post_views_count":["4533"],"_thumbnail_id":["2549"],"_wp_old_date":["2021-11-23"],"sidebar_products_use_global_default":["0"],"_sidebar_products_use_global_default":["field_63a349a11086a"],"sidebar_products_title":["Related Products"],"_sidebar_products_title":["field_6408d62123449"],"sidebar_products_items":[""],"_sidebar_products_items":["field_63a349a110878"],"sidebar_products":[""],"_sidebar_products":["field_63a349a0dadad"],"_yoast_wpseo_title":["Nutritional mood support: 8 nutrients to reduce stress | Murad Skincare"],"_yoast_wpseo_metadesc":["Combat stress and anxiety with 8 nutrients that regulate mood and boost serotonin. Natural ways to reduce stress and improve mental wellness."]},"aioseo_notices":[],"acf":{"show_featured_image":true,"primary_category":{"term_id":3,"name":"Food","slug":"food","term_group":0,"term_taxonomy_id":3,"taxonomy":"category","description":"","parent":0,"count":27,"filter":"raw"},"mobile_image":false,"post_views_count":"4533","sidebar_products":{"use_global_default":false,"title":"Related Products","items":""}},"_links":{"self":[{"href":"https:\/\/wellconnected.murad.com\/api\/wp\/v2\/posts\/2510","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wellconnected.murad.com\/api\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wellconnected.murad.com\/api\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wellconnected.murad.com\/api\/wp\/v2\/users\/23"}],"replies":[{"embeddable":true,"href":"https:\/\/wellconnected.murad.com\/api\/wp\/v2\/comments?post=2510"}],"version-history":[{"count":25,"href":"https:\/\/wellconnected.murad.com\/api\/wp\/v2\/posts\/2510\/revisions"}],"predecessor-version":[{"id":2671,"href":"https:\/\/wellconnected.murad.com\/api\/wp\/v2\/posts\/2510\/revisions\/2671"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/wellconnected.murad.com\/api\/wp\/v2\/media\/2549"}],"wp:attachment":[{"href":"https:\/\/wellconnected.murad.com\/api\/wp\/v2\/media?parent=2510"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wellconnected.murad.com\/api\/wp\/v2\/categories?post=2510"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wellconnected.murad.com\/api\/wp\/v2\/tags?post=2510"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}