Got a racing heartbeat, feelings of restlessness, or worries you can’t just shake off? These are symptoms of anxiety, one of the most common mental health conditions. Anxiety affects over one-third of all adults at some point in their lifetime.
While therapy and medication are usually the first line of defense for treating anxiety, research has found that lifestyle can have a major impact, too. Lifestyle tweaks—when used alongside therapy and medication—may help prevent and treat anxiety disorders.
Specifically, what you eat (and what you don’t eat) can impact your experience of anxiety. “Nutrition can be quite complementary (but not a substitute for mental health care and/or medication) by addressing some of the underlying processes linked to anxiety disorders,” says Jennifer Pallian, R.D., registered dietitian and founder of Foodess.
To be clear, if you are experiencing signs of anxiety, your first stop should be your doctor or a mental health professional. Anxiety can usually be effectively treated with therapy, medication, or a combination of the two. From there, diet and supplements may help bring some much-needed calm. Here’s what to eat for anxiety.
- ABOUT OUR EXPERTS: Jennifer Pallian, R.D., is a registered dietitian and founder of Foodess. Carlyne Remedios, R.D., registered dietitian at JM Nutrition.
What Role Does Nutrition Play in Managing Anxiety?
What goes in your mouth can have surprising effects on what goes on in your mind. Our brains and nervous systems require balanced nutrition to function optimally. “The brain relies on nutrients from food to produce important chemicals, such as serotonin, dopamine, and GABA, that help regulate mood and stress,” explains Carlyne Remedios, R.D., registered dietitian at JM Nutrition. Deficiencies of certain nutrients, including B6, B9, B12, and minerals such as iron and zinc “can impair the production of these neurotransmitters.”
Inflammation also plays a major role in nervous system disruption. For instance, says Pallian, people with anxiety disorders often have high levels of inflammatory markers. The problem with high levels of inflammation? It goes back to those brain neurotransmitters. Inflammatory compounds “can cause an imbalance in neurotransmitters such as serotonin, dopamine and GABA, playing a role in anxiety,” Pallian explains.
What to Eat for Anxiety
First, let’s talk about positives. What foods or dietary patterns best support your nervous system and work to prevent or stabilize anxiety?
Mediterranean Diet
It’s best to focus on a whole foods diet and limiting ultra-processed foods, says Remedios. “The Mediterranean diet follows this principle,” she notes. Research backs this up. Multiple studies show an association between sticking to a Mediterranean diet and improved mental health. For example, a 2025 study showed that adherence to a Mediterranean diet was associated with lowered anxiety and depression scores. Likewise, another 2025 study linked the Mediterranean diet to a decreased risk of anxiety and depression in people with obesity.
Remedios recommends focusing on Mediterranean diet staples like:
- Nuts, seeds, and olive oil. These affect energy production in the brain, absorption of vitamins, and neurotransmitter production, all of which contribute to decreased anxiety and more positive mood.
- Whole grains. These support stable blood sugar levels, which may help prevent mood swings. Stock up on oats, whole wheat bread, barley, quinoa, brown rice, and others.
- Beans and legumes. High-fiber and high-protein powerhouses, these foods promote good gut health, which is linked to more stable mood and better energy levels.
- Lean proteins. Foods like lean meats, eggs, and seafood are packed with amino acids essential for optimal brain functioning, including mood regulation.
- Fruits and vegetables. These are great sources of essential vitamins, minerals, and antioxidants. By helping lower inflammation, they may improve mental health. Brightly colored fruits and veggies usually indicate high antioxidant levels.
Healthy Fats
One component to especially zero in on are foods with anti-inflammatory fats. “In particular, omega-3 rich foods like fatty fish appear helpful,” Pallian says. “This is because they contain EPA and DHA, which are essential for a healthy nervous system.” EPA and DHA are long-chain omega-3s found in fish or supplements. They’re more easily absorbed by the body than omega-3s found in plant-based foods or supplements.
Read More: Which Type Of Omega-3 Supplement Is Right For You?
In addition to decreasing inflammation, omega-3 rich foods increase levels of brain-derived neurotrophic factor (BDNF), a vital protein for nervous system health, Pallian explains. Research has found that BDNF is strongly associated with learning and memory, and may also play a role in mental health conditions like schizophrenia and depression.
Pallian’s top choices for omega-3s rich in EPA and DHA are:
- Salmon
- Sardines
- Mackerel
What Not to Eat for Anxiety
While each of us reacts differently to various foods, some foods are likely to take your anxiety up a few notches. You probably have a hunch about some already, but others might surprise you.
Stimulants
Any type of food or beverage known as a stimulant—i.e., food or substances that wake you up, boost mood, and energize you—can make your nervous system go a bit haywire and increase jittery, nervous feelings. “Coffee and caffeinated beverages, including energy drinks, are stimulants and best avoided,” Remedios advises.
Sugary and Ultra-Processed Foods
You may be aware that sugary and ultra-processed foods generally aren’t healthy. But you might not realize they can also increase symptoms of anxiety. “Sugary foods and beverages and ultra processed foods cause rapid blood sugar spikes and crashes, which can leave people feeling fatigued, irritable, or anxious,” Remedios explains.
Read More: 4 Habits That Support Healthy Blood Sugar—No Monitor Needed
In particular, sugar-sweetened beverages can cause problems, says Pallian. She cites a 2026 systematic review and meta-analysis which found that higher consumption of sugar-sweetened beverages among teenagers was linked to a 34% increase in the odds of having an anxiety disorder. “Although this does not establish cause and effect, the findings suggest that sugary drink intake may be one dietary factor worth considering when addressing anxiety risk, particularly in this age group,” Pallian said.
Supplements That May Help Decrease Anxiety
While supplements shouldn’t be thought of as a cure-all or first-line treatment for anxiety, studies have shown a link between deficiencies of certain micronutrients (aka vitamins and minerals) and anxiety. Boosting your levels may be helpful.
Vitamin D
Vitamin D insufficiency is actually super common, with almost 50% of certain populations experiencing deficiency. “Low levels of vitamin D are known to affect mood and mental health,” says Remedios. She recommends talking to your healthcare provider about testing your levels if you’re experiencing frequent anxiety or other mood issues, and considering supplementation if you are deficient.
B Vitamins
Vitamins like B6, B12, and folic acid “play an important role in the production of happy hormones like serotonin and dopamine,” says Remedios, adding that vitamin B12 deficiency in particular can contribute to fatigue and mood issues.
B vitamins are found in many foods we eat, like leafy greens, beans, peas, fish, eggs, and meat. But sometimes supplements are helpful. “Supplementation may be beneficial for individuals with low levels, those following a vegan diet, or those who consume few animal-based foods,” says Remedios.
Magnesium
Deficient levels of magnesium are linked to stress, irritability, and anxiety. “Magnesium is a common deficiency, due to inadequate intake,” says Remedios. She says that eating foods high in magnesium, or supplementing with magnesium, can be helpful if you have anxiety.
Zinc
Studies have found that people with lower levels of zinc in their bodies are more likely to experience anxiety, and that increasing zinc levels can help reduce anxiety. You can get zinc from foods like meat, fish, and eggs. But zinc supplementation is also an option.
Omega-3s
Research supports the use of omega-3 supplements for anxiety, says Pallian. But the right dosage is key. “A recent dose-response meta-analysis found that supplementation below two grams per day did not significantly affect anxiety symptoms,” she says. When participants took two grams per day, though, they did experience improvements in anxiety, she explains. At the same time, doses above two grams a day didn’t provide additional benefits.
It also matters what type of omega-3 supplement you take. Pallian explains that, when it comes to food sources, plant foods like flax and chia seeds don’t convert to EPA and DHA very well. Since fish-based omega-3s do a better job at this, research focuses more on them for boosting mental health.
The Bottom Line
There’s merit to the saying “food is medicine.” Focusing on nutrition is an important part of an anxiety-management toolkit. But food and supplements may not do the job all on their own. Reach out to a mental health professional if you feel like anxiety is getting the better of you. They can help you figure out the best combination of treatments to help feel better and feel more like yourself again. Meanwhile, a registered dietitian—especially one who specializes in diet for mental health—can help you tailor the best eating pattern for your needs.