Omega-3 fatty acids have powerful anti-inflammatory properties and can enhance the health of the microbiome in the body. Research showed that omega-3 rich diets lower anxiety-like behaviors and regulate dopamine levels. A study in mice found that omega-3 fatty acids enhance serotonergic neurotransmission and increase brain-derived neurotrophic factor levels. Additionally, Omega-3 supplementation reduced anxiety in a randomized, placebo-controlled, double-blind study. A meta-analysis points out the significance of omega-3 type and dosage for the effectiveness of reducing anxiety. A High dosage is much more effective in reducing anxiety than a lower dosage.

The Effect of Omega-3 on Anxiety 

Turmeric enhances the gut microbial ecosystem and reduces inflammation which results in an enhancement in hormone and neurotransmitter levels such as serotonin, cortisol, and dopamine. Curcumin, the active ingredient in turmeric, has been shown to have anti-anxiolytic action in animals and humans. Curcuminoids are fat-soluble, this means that they are best absorbed and provide the most benefit when they are consumed with fats and lipids.

The Effect of Turmeric on Anxiety

Approximately 77% of the population have vitamin D deficiency. Among other functions, vitamin D is involved in calcium homeostasis, ion channel function, as well as dopamine and serotonin levels in the brain. Additionally, vitamin D helps to decrease inflammation in the body through its role in regulating the microbiome. Psychological disorders such as depression, anxiety, and schizophrenia are associated with low vitamin D levels in the body. The supplementation of vitamin D to those with vitamin D deficiency has been successful in alleviating anxiety in interventional studies. Supplementing with vitamin D appears to only be effective in reducing anxiety for those who are deficient in vitamin D. However, there is a persistent deficiency of vitamin D in the population, and for most people, dietary or sun exposure alone are not enough to meet adequate vitamin D requirements. 

The Effect of Vitamin D on Anxiety 

The ketogenic diet is a diet low in carbohydrates and high in fat that prompts the body to release ketones, which are a source of fuel for the brain. Ketogenic diets are becoming more popular as metabolic treatments for a broad range of chronic metabolic diseases. Ketogenic diets have been used as treatment for neurodegenerative conditions, such as Alzheimer's disease and Parkinson's disease. It has been shown that ketogenic diets are beneficial for treating several biopathological conditions that contribute to chronic neurological disorders and mental illness, such as neurotransmitter imbalance, and inflammation. Studies showed correlations between oral administration of exogenous ketone supplements and anti-anxiolytic changes in brain metabolism as well as a reduction in anxiety-like behaviors.

Ketogenic Diets’ Effect on Anxiety Symptoms

Consuming the following nutrition may help reduce anxiety:

* Omega-3
* Turmeric. 
* Vitamin D. 
* Ketogenic diets.

State University of New York at Albany

An alternative strategy for alleviating anxiety is to address the underlying metabolic pathologies that are linked to anxiety. Examples of such metabolic pathologies are microbiome imbalance and inflammation. Interventions aimed at improving nutrition may help alleviate anxiety by reducing inflammation and microbiome imbalance.

Managing Anxiety with Nutrition

Naidoo, U. & Norwitz, G. N. (2021). Nutrition as metabolic treatment for anxiety. Frontiers in Psychiatry. 12(598119), 1-10. https://doi.org/10.3389/fpsyt.2021.598119

Nutrition as Metabolic Treatment for Anxiety Reference 

Nutrition that Reduces Anxiety Symptoms

Consuming the following nutrition may intensify anxiety:

* Gluten.
* Artificial sweeteners.

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