by Dan Stelter

Created on: April 19, 2009

Some of us may know this, while others may not, but there are many foods and herbs out there that can either help or harm anxiety, while many may have no effect on anxiety at all. An article entitled The Effectiveness of St. John's Wort, by Joey Sweeney, shows that St. John's Wort does have an anxiety-reducing effect. This one is fairly widely known, but what are some other foods to consume and what are some foods to avoid? The following paragraphs will hopefully help to clear up the issue.

First, you will want to eat foods rich in carbohydrates, particularly complex carbohydrates, as they "...increase the amount of serotonin (more about serotonin later) in your brain, which has a calming effect" (Hall-Flavin, 2007). Foods rich in complex carbohydrates include pastas, brown rice, macaroni, bagels, corn, peas, beans, and potatoes.

Another thing that you will want to do is take a multivitamin or mineral supplement. Eating a balanced diet keeps your body healthy and energetic; when you eat a poor diet, your body feels fatigued and anxiety can be one of the resulting responses your body has to an unbalanced diet. In particular, you will want to make sure you consume healthy amounts of "B Vitamins, whose role it is to unlock the energy in food...particularly B-6, which helps manufacture serotonin in the brain" (Women Fitness, 2008). We will learn more about serotonin, a neurotransmitter produced by the brain, in a little bit.

Besides vitamin B, the most important mineral to consume is magnesium. "Studies have found that those with agoraphobia and certain other phobic disorders often have lower levels of magnesium in their bodies. Increasing magnesium in the diet through natural sources or supplements may reduce the symptoms of anxiety for some people" (Copley, 2008).

Additionally, while difficult, it is wise to eat frequent small meals during the day. The source does not state a number, but I have heard that it is better to have six smaller meals rather than three larger ones. Hall-Flavin and his staff state "[g]oing too long between meals or skipping meals can result in low blood sugar, which can cause trembling, nervousness and irritability.." (2007). This rule may be a little more difficult to follow, as many of us lead hectic lives, but it is probably accurate.
The next rule to follow is to "[i]nclude some foods that contain tryptophan, an amino acid that your body converts to serotonin. Milk, bananas, oats, soy, poultry, cheese, nuts, peanut butter and sesame

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