Anxiety
Persistent excessive worry, nervousness, or fear, often with physical symptoms such as a racing heart, muscle tension, or restlessness, beyond what the situation warrants.
⚠ Seek medical attention if:
Panic attacks with chest pain, thoughts of self-harm, inability to function day to day, physical symptoms that mimic a heart attack
Lifestyle factors
High caffeine intake, chronic stress, poor sleep, sedentary habits, alcohol use, social withdrawal
Nutritional factors
Magnesium deficiency, low B-vitamin intake, omega-3 deficiency, unstable blood sugar, excessive caffeine
Possible medical causes
Generalised anxiety disorder, panic disorder, hyperthyroidism, cardiac arrhythmia, medication or substance withdrawal
Next steps
Seek emergency care if chest pain or breathing difficulty accompanies anxiety and a cardiac cause cannot be ruled out; otherwise refer to a GP or mental health professional if persistent beyond two weeks
Related nutrients (3)
Magnesium supports nervous system regulation; low levels may worsen anxiety symptoms
Food sources: Pumpkin seeds (156 mg magnesium per 30g), Brazil nuts (~106 mg magnesium per 30g), Almonds (~76 mg magnesium per 30g), Flax seeds (~120 mg per 30g), Macadamia nuts (~37 mg per 30g), Butternut (~72 mg per 30g), Pecans (~35 mg per 30g), Walnuts (~45 mg per 30g), Pine nuts (~71 mg per 30g), Chia seeds (~95 mg per 30g), Hazelnuts (~46 mg per 30g), Peanuts (~50 mg per 30g), Sunflower seeds (~98 mg per 30g), Sesame seeds (~100 mg per 30g), Lotus seeds (~60 mg per 30g), Red beans (adzuki) (~120 mg per cup cooked), Garbanzo beans (chickpeas) (~78 mg per cup cooked), Kidney beans (~74 mg per cup cooked), Corn (~35 mg per cup), Potatoes (~35 mg per medium potato), Edamame (~99 mg per cup cooked), Seaweed (~10 mg per 10g dried)
Omega-3 intake has been associated with lower anxiety symptoms in some studies
Food sources: Salmon (grilled) (~2000 mg omega-3 per 140g fillet), Flax seeds (~6.5 g plant omega-3 (ALA) per 30g (one of the richest sources)), Chia seeds (~5 g plant omega-3 (ALA) per 30g (one of the richest sources)), Walnuts (~2.5 g plant omega-3 (ALA) per 30g (highest of the common nuts))
Vitamin B6 supports the nervous system and neurotransmitter balance
Food sources: Salmon (grilled) (~0.9 mg per 100g fillet), Spinach (cooked) (~0.4 mg per cup cooked), Ginkgo nuts (~0.1 mg per 30g), Chestnuts (~0.1 mg per 30g), Pistachios (~0.5 mg per 30g (rich source)), Garlic (~0.1 mg per 9g), Onion (~0.1 mg per 80g), Potatoes (~0.4 mg per medium potato), Purple sweet potatoes (~0.3 mg per medium), Sweet potatoes (~0.3 mg per medium), Yam (~0.2 mg per 100g cooked)
Supplement categories (2)
May support relaxation and nervous system regulation; check with GP if on medications
Cautions: Use with caution in kidney disease; check with GP if on medications
Traditionally used and increasingly studied for stress and anxiety support alongside professional care
Cautions: Avoid in pregnancy; caution with thyroid conditions as it may increase thyroid hormone levels; caution before surgery
Related symptoms
Educational information only — not medical advice. This content does not diagnose, treat, or replace consultation with a qualified healthcare professional. Always seek professional medical advice for symptoms, supplement use, or health concerns.