Dr. Charlyce

Magnesium

Magnesium is known as a natural relaxant and helps regulate neurotransmitter function, including GABA, which has calming effects on the brain. Magnesium deficiency has been linked to increased anxiety symptoms. The best food sources include: 

• ✅ Leafy greens (think spinach and kale)
• ✅ Nuts, seeds, and legumes 
• ✅ Whole grains (brown rice and quinoa) and dark chocolate 

Plant-Powered Magnesium

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Omega-3 Fatty Acids:

Omega-3 fatty acids have anti-inflammatory properties and support brain health, which can help alleviate symptoms of anxiety. They also play a role in neurotransmitter function and mood regulation. Top food sources: 

✅ Fatty fish (salmon, mackerel, sardines, and trout)

✅ Flaxseeds and chia seeds

✅ Walnuts and hemp seeds 

Vitamin B Complex (B6, B9, B12)

B vitamins play a crucial role in neurotransmitter synthesis, including serotonin and dopamine, which are involved in mood regulation. Try including these food sources: 

✅ B6: poultry, fish, bananas, potatoes, and chickpeas.

✅ B9: leafy greens, legumes, avocado, and fortified grains.

✅ B12: animal products such as meat, fish, eggs, and dairy

Zinc

Zinc is involved in neurotransmitter function, immune system regulation, and stress response. Similarly to magnesium, zinc deficiency has been associated with increased anxiety symptoms. Food sources:

✅ Red meat and poultry

✅ Seafood (such as crab, oysters, lobster)

✅ Beans, nuts, seeds, and whole grains

Vitamin D

Vitamin D deficiency has also been associated with mood disorders, including anxiety and depression. Although sunlight is the best source of vitamin D, top choices when it comes to food are: 

✅ Fatty fish (such as salmon, mackerel, and tuna)

✅ Egg yolks

✅ Fortified dairy products / plant-based milk alternatives.