Feeling anxious or low? These 5 nutrients could change everything.

Did you know that anxiety and depression affect over 280 million people worldwide?

Yet, we rarely talk about how much your diet and nutrient levels impact your mood.

That anxiety, brain fog, or low energy you’ve been feeling isn’t just in your head — it could be linked to what’s happening in your body.

In this post, I’ll show you five science-backed vitamins and minerals that can help reduce anxiety naturally and boost your mood — without relying solely on medication.

👉 Prefer watching instead of reading? Check out my full YouTube video here:

Years ago, I struggled with fatigue, brain fog, and low mood. I thought I was just “chronically tired” or maybe even depressed.

After testing, I discovered I was deficient in Vitamin D and iron, and once I corrected those, everything changed — my motivation, focus, and mood lifted dramatically.

That’s why I’m passionate about this topic — and why these five nutrients can make such a difference.

🌞 1. Vitamin D — The Sunshine Nutrient

Up to 70% of people in Northern Europe are low in Vitamin D, especially during winter months.

Vitamin D helps regulate mood, energy, and immune function. Low levels are strongly linked to fatigue, depression, and anxiety. Best sources:

• 20–30 minutes of direct sunlight on your skin, a few times per week

• Fatty fish like salmon, sardines, or mackerel

• Vitamin D3 supplements, especially in darker climates like Ireland or the UK

• Even a 10-minute walk outdoors in the morning can lift your mood naturally.

🐟 2. Omega-3 Fatty Acids — Brain Fuel for Calm

Research shows that people with depression often have 25% lower Omega-3 levels than those without. Think of Omega-3s as premium oil for your brain — essential for focus, calm, and emotional stability. Best sources:

• Wild salmon, sardines, mackerel

• Plant-based: chia seeds, hemp seeds, walnuts

• Algae-based Omega-3 supplements (great vegan option)

Quick tip: Aim for 2–3 servings of oily fish per week or add chia seeds to smoothies and porridge.

🥬 3. Magnesium — The Calming Mineral

Nearly half of adults don’t get enough magnesium, and stress quickly depletes it. Magnesium supports the nervous system, reduces tension, and promotes better sleep — which is why I recommend it to almost all my clients. Best sources:

• Dark leafy greens (spinach, kale)

• Nuts and seeds (almonds, cashews, pumpkin seeds)

• Dark chocolate (70% cacao or higher!)

• If supplementing, magnesium glycinate is gentle on the stomach and excellent for relaxation.

🥚 4. B Vitamins — The Energy Builders

Your brain needs B6, B12, and folate to produce serotonin and dopamine — the neurotransmitters that help you feel calm and happy. Best sources:

• Eggs, poultry, fish, legumes

• Leafy greens for folate

• B12 supplements if you’re plant-based

Low B vitamin levels can lead to brain fog, fatigue, and irritability, so these are key for anyone managing stress or anxiety.

🥩 5. Iron — The Oxygen Carrier

Iron delivers oxygen to your brain and muscles — without it, you’ll feel drained, anxious, and foggy. Best sources:

• Red meat, shellfish

• Lentils, beans, and leafy greens (for plant-based diets)

Always get your iron levels tested before supplementing, as too much can be harmful. But once corrected, you’ll likely notice a huge boost in energy, focus, and mood.

Before jumping into medication or expensive supplements, check your nutrient status first.

Sometimes, correcting even one deficiency can completely change how you feel —physically and mentally. Your brain and body are deeply connected through what’s known as the gut-brain axis, meaning your gut health directly impacts your mood and anxiety levels.

If you’d like to learn more, check out my post on [foods that support gut health and mood] (link your related article or video here).

✨ Key Takeaways

• Nutrition and mental health are linked — your brain needs fuel to function.

• Deficiencies in Vitamin D, Omega-3s, Magnesium, Iron, and B Vitamins are common in anxiety.

• Focus on whole foods, balance, and small daily changes — not perfection

❤️ Want to Go Deeper?

If you’d like help identifying which nutrients you might be missing, or you want a practical plan for improving your mood through food, book a Free Discovery Call today to see how we can customise a plan for your unique needs.

✨ Remember: it’s not about perfection, it’s about small, consistent changes.

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