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Anxiety & Nutrition: How Your Diet Impacts Mental Health

Last Updated on May 24, 2025 by Diane Ridaeus

Alternative to Meds Editorial Team
Medically Reviewed by Dr Samuel Lee MD

We can no longer ignore the value of dietary factors in healthy living. Anxiety is one of the more prevalent diagnoses in modern life, and a growing number of physicians have recognized the powerful role of nutrition in treating anxiety and other symptoms

An exciting food-mood revival is occurring across the world today. “Big-food” companies have neglected the positive power of nutrition while big-pharma overshadowed the entire mental health field with medication. At ATMC, the use of lab testing and nutritional psychiatry are both pillars of our holistic treatment plans.


The Power of Nutrition is REAL!
treating & managing anxiety with nutrition
For nearly 2 decades now, ATMC has seen consistently high rates of success in helping people eliminate their unwanted symptoms after prescription and other drug use, or toxic exposures. By investigating and treating root causes for symptoms like anxiety, clients experience relief without having to rely on prescription medication. Orthomolecular, or nutrition-based medicine, is one of several main pillars used in treatment. This article outlines some of the advantages of nutritional holistic treatment for anxiety and other symptoms that are provided to each client at the center.
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The Science Behind Anxiety and Nutrition

Recent changes in government oversight have indicated there is a great need to improve the quality of food in America. The new mandates requiring the removal of harmful chemicals from commercially prepared foods that consumers purchase every day from grocery stores are a good start. But consumers still have to be vigilant in knowing what’s in the food they buy, and reading the labels is still highly recommended. Farm fresh and organic foods, including meats and eggs raised without chemicals and antibiotics, are becoming more available to consumers and are not as hard to find as they once were.

There are some key nutritional factors that researchers have found therapeutic in relieving mental health symptoms, such as anxiety, which this article will highlight. Below this short summary, an expanded description will follow.

Methods of treating anxiety with nutrition interventions can include:

  • Lab testing to discover deficiencies, imbalances, allergies 21
  • For example, GABA deficits are linked to anxiety. Supplements or fermented foods to correct.37
  • Nutritional support for a healthy gut microbiome including probiotics, yogurt, pickled or fermented foods, sauerkraut, kimchi daily 13
  • Adequate intake of protein, good fats, fruits, vegetables, fiber, prebiotics
  • Restrict sugar, artificial sweeteners like aspartame, sorbitol, saccharin 17
  • Ketogenic or Mediterranean diet guidelines which limit refined carbs, provide adequate protein and good quality fats 4,6,19
  • Avoid processed foods with toxic flavor enhancing chemicals, coloring agents 22
  • Avoid alcohol and recreational drug use 23,24
  • Adequate hydration is important
  • Avoid snacking, sugary desserts, or drinks to avoid blood sugar spikes and crashes 17
  • Consume several smaller meals throughout the day, rather than one heavy meal at night
  • Restrict caffeine consumption, such as coffee or caffeinated energy drinks 18
  • Herbal teas like green tea, valerian, chamomile and many others are clinically proven to provide symptoms relief for anxiety & depression 32,33
  • Tinctures, supplements, and essential oils like GABA, lavender, kava, passionflower, have been found to have equal or higher efficacy than medications for anxiety reduction 34-37

The gut-brain connection in mental health treatment is an exciting one that deserves the attention it is receiving in the world of research. Also, be sure to review the many featured studies provided at the end of this article for a more complete understanding of any of the subjects discussed here. 1-37

Deficiencies: Anxiety and Nutrition Interventions

In correcting the diet, lab testing can accurately pinpoint what specific changes are needed to bring the nutritional needs of the body up to the optimum levels. There have been studies on anxiety suggesting certain nutrient deficits, but a full complement of nutrients in proper balance is recommended for all possible aspects of health overall. Lab testing can also reveal certain food allergies that can be troublesome, even causing mental health symptoms.

orthomolecular medicine for anxietyThis nutritional, or orthomolecular approach to mental health has been one of the most effective, yet overlooked interventions of our modern times. Unlike the heavy promotion of medications, nutrition to treat anxiety is backed by unbiased research and many clinical study outcomes. Toxic exposure whether from air pollution, new carpeting, toxic chemicals in personal hygiene products, or heavy metals we come into contact with are often overlooked causes of psychiatric symptoms.31 These conditions can be reversed with deep tissue cleansing, chelation, and other methods for relief. The removal of these toxins is important because toxins can prevent nutrients from being absorbed, literally starving the body of the nutrition it needs.

Some common deficiencies are linked with anxiety. These can include low levels of omega-3 fatty acids 4,5 and deficiencies in amino acids like tyrosine or tryptophan.16 Magnesium,25 vitamin C,15 vitamin D,14 and the B vitamins 26 as well as zinc and other trace minerals 11 have also been studied for the effects on anxiety where they are found to be deficient.

Each person will have a unique profile, so lab testing is an important tool here. Deficiencies are important to know about. So are imbalances such as low zinc or vitamin C combined with high copper levels, that can cause unchecked oxidative stress.10 Oxidative stress can lead to a great number of undesirable symptoms and conditions. Such factors are key when determining what nutrients need to be adjusted in one’s daily nutrient intake.

Nutrients & Foods that Reduce Anxiety

Above, we discussed various dietary factors that can help decrease anxiety. In Aucoin et al’s scoping review of the link between nutrition and anxiety1 these researchers found numerous dietary factors that either increased or decreased anxiety symptoms. Nutrients can be acquired from foods that reduce anxiety, and also from supplementation. Here are some excellent examples to include daily:

  • Omega-3 fatty acids – mackerel, salmon, cod liver oil, chia seeds, walnuts
  • Vitamins and minerals – leafy greens, the rainbow of vegetables and fruits, unprocessed whole grains, nuts, and seeds
  • Amino acids – red meat, poultry, seafood, cheese, milk, yogurt, eggs
  • Management of blood sugar levels – Ketogenic or Mediterranean diet guidelines

The Gut Microbiome’s Role in Nutrition and Anxiety

gut-friendly foods for anxietyA healthy microbiome is key to healthy brain, central nervous system, and hormone function. The gut-brain connection in mental health has been studied carefully, giving us valuable insights. Although we think of neurotransmitters as “brain chemicals,” the gut microbiome is the body’s main neurotransmitter factory. It is fueled by healthy foods, prebiotics, and probiotics. The body’s store of natural hormones and neurotransmitters are what keep thousands of functions including mood regulation balanced and well-functioning. For these advantages, be sure to include foods and nutrients that support mood through microbiome health.3,9,12.13

Nutrition for a well-functioning microbiome can include daily consumption of these:

  • Probiotics in supplement form
  • Yogurt
  • Kimchi
  • Sauerkraut
  • Pickled or fermented foods
  • Diet rich in fruits and vegetables, grains, nuts, which provides the prebiotics needed for adequate probiotic levels in the gut

Food & Mood: What to Eat for Anxiety Reduction

As mentioned earlier, a well-balanced diet can provide the raw materials, nutrients, micro-nutrients, and prebiotics the body needs for it to work well. 1,2,7,8

what to eat for anxiety reductionThe best possible diet is one that provides the essential nutrients for anxiety relief and help for many other health conditions. Cutting out sugar, excess refined carbs, and processed foods are reliable strategies for reducing unwanted symptoms. For too long, the typical diet in the US has burdened the general population with too much of what causes unwanted symptoms, and not enough of what supports good health. It is surprising that sugary breakfast cereals and soda pop are still on the market, considering the harm they inflict on all age groups. Food companies are brilliant at marketing strategies, but seem impoverished in the science of nutrition and how it can improve lives.

Modern life is busier, more stressed and rushed than ever before. So it behooves us to take the time to make sure we are providing the best in nutrition for our best health outcomes. In fact, fresh food doesn’t have to be time-consuming to prepare. A fresh salad can be whipped up in a minute or two, as can a delicious omelet topped with chopped kale, mushrooms, cheese, and other delights. Menu planning is often neglected and can seem like an extra weekly chore, but the results can be well worth the effort.

Below are a few examples of foods that reduce anxiety that can be included in the daily diet for optimum health benefits.

Leafy green vegetables:  Interested in halting or reversing cognitive decline and aging? These are your go-to super foods, according to a study published in the Neurology Journal. One serving a day also provides a wealth of antioxidants and nutrients including lutein, carotene, nitrate, Vitamins A, E, K, and B2 (folate) which is known for its anti-anxiety benefits.27

Protein:  Protein is an essential requirement for optimum neurobiological functions, including building and repairing neurotransmitters. Providing adequate daily protein helps buffer unwanted symptoms such as anxiety, depression, and fatigue. Protein is an important source of energy, which will support movement and exercise, and help reduce anxiety, stress, and tension.28

Good quality fats & low-glycemic diet:  Many studies have shown the positive effects on well-being from a diet that features high-fat consumption, in balance with a low glycemic profile, adequate protein, and rich in fresh greens and vegetables. The Mediterranean or ketogenic diet can serve as excellent guidelines when it comes to eating for feeling good. Be sure to include omega-3 oils from food sources or supplements for their mental health benefits.1,29

Nuts & seeds, whole grains:  These foods are typically rich in the B vitamins, and in unprocessed whole form can provide essential fiber that is needed for a healthy gut microbiome, the body’s neurotransmitter factory.30

Clients at Alternative to Meds Center enjoy a wide and ever-changing variety of chef-prepared meals and snacks on the daily menu.

Find Out More About How ATMC Uses Nutrition in Treating Anxiety

Nutrition is one of the most underused tools in managing anxiety. With professional guidance, orthomolecular medicine uses nutrition to fuel long-term mental wellness.

ATMC has provided nutrition-based holistic treatment programs for mental health for nearly 20 years with great success. Lab testing and other assessments inform the details of a client’s unique program components, including personalized supplement and dietary protocols. treating anxiety with nutrition at sedona drug rehabNutrient-dense and delicious meal planning is part of your recovery plan. Your clinical team will guide you through the steps of your healing process. Blending nutritional psychiatry with the many other aspects of your treatment program may include safe medication tapering, gut microbiome repair, neurotransmitter rehabilitation, holistic detox, heavy metal and neurotoxin cleansing, relaxation therapies, psychological counseling, trainer-led exercise, spa services, IV treatments, sound therapy, and many more.

Many avenues lead to full recovery. Diet changes combined with other therapeutics can accelerate healing from unwanted symptoms like anxiety, depression, insomnia, and others.

ATMC combines nutrition with a wealth of adjunctive therapies. Each client’s program is uniquely designed to meet their specific needs, drawing on the expertise of our staff to deliver a tailored program that best targets these needs. For more information on the range of therapies offered, please review ATMC’s services.

Call us today for more information about our programs and how nutrition-based and other therapeutic protocols for anxiety may help you or your loved one. You can look forward to a wealth of proven, science-based methods in our beautiful Sedona facility for healing rest, comfort, and holistic treatment for anxiety that really works.

For more information on the connections between nutrition and mental health, please see:

1 (800) 301-3753 for help with nutritional support for anxiety

Sources:

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33.  Williams JL, Everett JM, D’Cunha NM, Sergi D, Georgousopoulou EN, Keegan RJ, McKune AJ, Mellor DD, Anstice N, Naumovski N. The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: a Systematic Review. Plant Foods Hum Nutr. 2020 Mar;75(1):12-23. doi: 10.1007/s11130-019-00771-5. PMID: 31758301.[cited 2025 May 22]

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Originally Published May 22, 2025 by Diane Ridaeus


This content has been reviewed and approved by a licensed physician.

Dr. Samuel Lee

Dr. Samuel Lee is a board-certified psychiatrist, specializing in a spiritually-based mental health discipline and integrative approaches. He graduated with an MD at Loma Linda University School of Medicine and did a residency in psychiatry at Cedars-Sinai Medical Center and University of Washington School of Medicine in Seattle. He has also been an inpatient adult psychiatrist at Kaweah Delta Mental Health Hospital and the primary attending geriatric psychiatrist at the Auerbach Inpatient Psychiatric Jewish Home Hospital. In addition, he served as the general adult outpatient psychiatrist at Kaiser Permanente.  He is board-certified in psychiatry and neurology and has a B.A. Magna Cum Laude in Religion from Pacific Union College. His specialty is in natural healing techniques that promote the body’s innate ability to heal itself.

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Nothing on this Website is intended to be taken as medical advice. The information provided on the website is intended to encourage, not replace, direct patient-health professional relationships. Always consult with your doctor before altering your medications. Adding nutritional supplements may alter the effect of medication. Any medication changes should be done only after proper evaluation and under medical supervision.

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