25 Effective Ways to Increase Oxytocin Levels in the Brain

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Oxytocin is a powerful hormone and neurotransmitter.

It’s often called the “love hormone" or “cuddle chemical” because it plays a key role in the emotional bond between a mother and her child.

It’s also released by both men and women when they are in love (116-118). 

But it isn’t just involved in loving relationships. 

It can also significantly affect the functioning of your brain and nervous system and impact your emotions day-to-day.

Low levels of oxytocin in the brain are associated with several mental health conditions, including depression, anxiety, social phobia, autism, schizophrenia, post-traumatic stress disorder, tinnitus, anorexia nervosa, and borderline personality disorder (120-135). 

And research suggests that if you increase oxytocin, it can lead to the following benefits:

Oxytocin clearly does a lot. 

Because of this, some doctors have started prescribing intranasal oxytocin spray to their patients to help them treat their symptoms (119). 

But you don’t necessarily need to run to your doctor and ask for a prescription. 

You can follow the 25 steps below and naturally increase your oxytocin levels yourself.

Best Foods, Nutrients, Herbs and Supplements To Naturally Increase Oxytocin Levels in the Brain

1. Vitamin D

Vitamin D is a fat-soluble vitamin that your skin synthesizes when exposed to the sun. It can also be taken as a supplement.

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Every tissue in your body has Vitamin D receptors, including the brain, so a deficiency can lead to costly physiological and psychological consequences.

Research shows that oxytocin is directly activated and controlled by Vitamin D (13-14).

Some researchers also believe that autistic children have low levels of oxytocin likely because they are deficient in Vitamin D (15-16). 

Ideally, you should get your Vitamin D naturally from the sun. 

It’s especially important to make sure you get some sunlight in the morning to set your circadian rhythm. 

But most people still don’t get enough Vitamin D from the sun, and that’s why I recommend taking a Vitamin D supplement or using a Vitamin D lamp. I personally use this lamp.

Researchers estimate that 50 percent of the general population is at risk of Vitamin D deficiency (12). 

Vitamin D also naturally increases dopamine levels in the brain, and being deficient in Vitamin D can make you more anxious and more depressed

2. Vitamin C

Vitamin C is another easy way to optimize and increase your levels of oxytocin. 

Researchers know that Vitamin C is a cofactor in the production of oxytocin, and the synthesis of oxytocin is dependent upon Vitamin C (17-18). 

One study found that Vitamin C stimulates the secretion of oxytocin (19). 

And another study found that supplementing with a high dose of Vitamin C increases the release of oxytocin, which then increases intercourse frequency, improves mood and decreases stress (20). 

As you probably know, Vitamin C is found in fruits and vegetables such as green peppers, citrus fruits, tomatoes, cauliflower, Brussels sprouts, broccoli, and cabbage.

In addition to getting Vitamin C from fruits and vegetables, I take a supplement with at least 500 mg of Vitamin C every day.

I’ve taken up to 10 grams daily, and it definitely improves my mood and reduces stress and anxiety

3. Magnesium

Magnesium is a vital mineral that participates in more than 300 biochemical reactions in your body. 

Unfortunately, lot of people are deficient in magnesium today (36-38).

how-to-boost-oxytocin-increase-levels-natural-naturally-love-hormone-alternative-sources-release-raise-produce-promote-create-stimulate-more-what-in-your-body-brain-causes-deficiency-remedies-foods-production-with-supplements-herbs

This is a shame because magnesium is absolutely essential for the proper functioning of your nervous system and optimal neurotransmitter activity.

Researchers have found that the oxytocin receptor requires magnesium to function properly, and magnesium increases the action of oxytocin at the receptor (39-42).

There are a number of things you can do to make sure you’re getting enough magnesium.

First, make sure you’re eating magnesium-rich sources of food on a regular basis, including spinach, chard, pumpkin seeds, almonds, avocado, dark chocolate and bananas. These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

Epsom salt baths are another great way to increase your body’s intake of magnesium

Magnesium supplements are also a good idea if you want to produce more oxytocin

I now take this magnesium threonate supplement before bed. It’s the best form of magnesium for the brain. 

Besides supporting your oxytocin levels, magnesium can also naturally increase dopamine, reduce your anxiety, and help your overcome trauma, withdrawal and addiction

4. Taurine

Taurine is an organic compound found in food, particularly animal products. It has a wide variety of health benefits.

It can cross the blood-brain barrier, improve mood and produces anti-anxiety effects (1-10). 

Researchers believe that one of the ways it improves mood and reduces anxiety is by naturally increasing the release of oxytocin in the brain (11).

Taurine is included in the Optimal Zinc supplement

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5. Caffeine

Researchers have found that caffeine significantly increases the release of oxytocin (21-23). 

Perhaps this is one reason why people love getting together with friends for a coffee.

Coffee usually makes me sick because I’m extremely sensitive to mold and most coffee contains high amounts of mycotoxins (toxic metabolites produced by mold). 

But this coffee doesn’t. I usually drink one cup of it most mornings. I can also tolerate pure caffeine tablets.

Most people can tolerate regular coffee just fine. But if coffee makes you feel terrible and jittery, it might be the quality of the coffee. Consider trying Kicking Horse coffee, or simply take pure caffeine, and see how you feel. You’ll likely feel better than if you consumed low-quality coffee.

Coffee and caffeine can disrupt sleep though, so make sure you don’t drink it later in the day. I have my last cup sometime between 10 in the morning and noon. If I have it any later than that, it disrupts my sleep.

Lastly, it's also a good idea to try to consume the whole coffee fruit, instead of just the coffee bean or pure caffeine. 

Traditionally, the coffee bean is extracted from the coffee fruit for roasting. And the surrounding fruit is discarded. 

But that’s a huge problem! 

Because the coffee fruit contains several healthy compounds not found in coffee beans themselves.

And after years of careful clinical research, scientists have discovered that ingesting whole coffee fruit concentrate significantly increases brain function

Coffee fruit concentrate is included in the Optimal Brain supplement

6. Estrogen

Estrogen is the primary female sex hormone and responsible for the development and regulation of the female reproductive system.

Estrogen has been found to increase the synthesis and secretion of oxytocin. It also increases the expression of oxytocin receptors in the brain (30). 

Other studies show that even just a single dose of estradiol can significantly increase circulating oxytocin levels and reduce anxiety (31-32).

I recommend both men and women get their hormone levels checked regularly, and then optimize them with hormone replacement therapy, especially if they want to produce more oxytocin and feel their best.

Not only can replacing estrogen increase your oxytocin levels, but it can also really improve your overall quality of life!

7. Lactobacillus Reuteri

Lactobacillus reuteri is a bacterium with anti-inflammatory effects that scientists first discovered in the 1980s. 

It’s one of the most promising psychobiotics for anxiety.

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Research shows that Lactobacillus reuteri significantly increases oxytocin levels in the brain through the vagus nerve (26-29). 

Lactobacillus reuteri is usually found in the human gut. However, not all humans have it, and some people simply have very low levels of it.

Therefore, you may need to supplement with it to introduce and maintain high levels of it, especially if you want to produce more oxytocin.

One study found that the absence of lactobacillus reuteri causes social deficits in animals. By adding it back in to the guts of the animals, the researchers were able to reverse some of their behavioural deficits, which were similar to symptoms of social anxiety and autism in humans (24-25).

Lactobacillus reuteri is included in the Optimal Biotics supplement.

It's also found in breast milk, and some meat and dairy products.

8. Chamomile

You can also increase oxytocin with herbs, such as chamomile.

Chamomile is a medicinal herb that has been traditionally used for its calming and anti-inflammatory properties.

But it can also help you produce more oxytocin.

Animal studies show that chamomile contains substances that act on the same parts of the brain and nervous system as anti-anxiety drugs (47-48). 

Researchers also know that chamomile naturally increases oxytocin and lowers cortisol (49). 

This anti-anxiety supplement includes chamomile, along with a number of other natural compounds that have helped me manage my stress and anxiety over the years.

9. Oleoylethanolamide (OEA)

Oleoylethanolamide (OEA) is a molecule produced in the body. It’s responsible for the feeling of being full after meals and may help with weight loss.

Multiple studies show that OEA naturally stimulates the secretion of oxytocin and increases levels of oxytocin in the brain (50-54). 

I haven’t tried it yet, but there are OEA supplements available on Amazon.

I’m going to try it and report back on how I feel. We’ll see if it helps me produce more oxytocin.  

10. Melatonin

Melatonin is a natural hormone released by your pineal gland, a small gland in your brain. It helps control your sleep and wake cycles (circadian rhythm), and adequate levels of melatonin are necessary to fall asleep quickly and sleep deeply throughout the night.

More than one study has shown that 500 mcg of melatonin significantly increases secretion of oxytocin (33-35). 

You can get 500 mcg of melatonin here on Amazon.

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Or you can take this sleep supplement, which contains magnesium and a number of other natural compounds that I’ve used over the years to promote the production of melatonin.

Besides melatonin and sleep supplements, here are some other actions you can take to naturally produce more melatonin:

  • Expose your eyes to sun in the morning.

  • Blue light significantly suppresses your body’s production of melatonin, leading to disrupted sleep patterns and abnormal functioning of your nervous system. You can read more about the problem with getting too much blue light here. As soon as it’s dark outside, you should avoid sources of blue light. Turn off household lights, get red light bulbs, install Iris on your computer and wear glasses that block out blue light. I wear these glasses. They block out blue light in your environment.

  • Sleep in a dark environment. Completely black out your room with curtains and wear a sleep mask overnight. Sleeping with lights on in your room decreases neurogenesis and impairs cognitive performance (276). If you need to have light in your room (nightlight or alarm clock), it’s better to have red, orange or amber lighting rather than blue.

  • Melatonin secretion can be disrupted by EMF exposure, so turn off cellphones, Wi-Fi and other electrical devices while you sleep.

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11. Fenugreek

Fenugreek is one of the most popular herbal supplements that has been traditionally used to enhance sex drive. 

It also demonstrates antidepressant and anti-anxiety effects in animals, and naturally produces more oxytocin in humans (55-57). 

I experimented with this fenugreek supplement and I liked the effects. It felt like I produced more oxytocin when I was taking it, but I no longer take it regularly because all my other lifestyle habits are more than enough.

Fenugreek seeds are another option. They can be eaten whole, brewed into a tea, or even made into flour and baked into a gluten-free bread.

12. Jasmine Oil (Jasminum Officinale)

Jasmine Oil is a popular essential oil derived from the Jasminum Officinale flower. 

It’s been used for hundreds of years in Asia to improve mood, manage emotional stress and anxiety, and improve sex drive and sleep.

There is lots of research that suggests that it has positive affects on the nervous system (59-62). 

And a systematic study found that aromatherapy with Jasmine Oil can increase levels of oxytocin (58). 

After living in a moldy home, I researched and experimented with a number of essential oils. I found they supported my immune system and mood as I recovered. Here is the Jasmine Oil that I took.

It can either be inhaled through the nose or applied directly to the skin. You can also diffuse it in your home using a diffuser

13. Clary Sage Oil (Salvia sclarea)

Clary Sage Oil is a relaxing essential oil derived from the Salvia sclarea plant. 

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It’s been shown to naturally relieve anxiety and depression by reducing cortisol and improving thyroid hormone levels (63-66). 

And just last year, researchers found that inhaling Clary Sage Oil increases oxytocin in women during pregnancy (67-69). 

After living in a moldy home, I researched and experimented with a number of essential oils. I found they supported my immune system and mood as I recovered. Here is the Clary Sage Oil that I took. 

Just like Jasmine Oil, it can either be inhaled through the nose or applied directly to the skin. You can also diffuse it in your home using a diffuser.

Best Lifestyle Habits, Therapies and Practices to Naturally Increase Oxytocin Levels in the Brain

14. Touch

Not surprisingly, there is a ton of research showing that interpersonal touch quickly increases oxytocin levels in the brain (107). 

This obviously includes kissing, cuddling, and sex. But non-sexual touch such as hugging and shaking hands increases oxytocin as well (105, 108-115).

A 10-second hug every day can help boost your immune system, fight infection, increase dopamine, reduce depression, and lessen fatigue (106). 

But Dr. Paul Zak, author of the Trust Factor, recommends much more than just one hug every day; he recommends eight hugs every day. 

So if you want to produce more oxytocin, get out there and start hugging people… just make sure it’s welcome by the other people. :)

15. Loving-Kindness Meditation

Loving-kindness meditation, or metta, is a meditation practice designed to enhance feelings of kindness and compassion for yourself and others.

While meditating, you repeat positive phrases to yourself, think positively of other people, and direct well-wishes and love towards them.

For example, you could close your eyes, simply think about a friend of family member, and repeat over and over that “they are wonderful”. Simply repeat this thought to yourself over and over, while pushing away any other negative thoughts that arise.

Researchers believe that you give yourself a boost in oxytocin when you do this and may even up-regulate oxytocin receptors (71). 

You can learn how to practice it here or through this video.

Loving-kindness meditation can also help you overcome trauma

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16. Acupuncture

Acupuncture is an alternative treatment that has been shown to increase oxytocin levels (76). 

Research has shown that acupuncture can affect the synthesis, release and action of several neurotransmitters and neuropeptides, including oxytocin (72). 

Animal studies have also demonstrated that acupuncture elevates oxytocin concentration in certain brain regions (73-75). 

I’m a really big fan of auricular acupuncture for producing more oxytocin. Auricular acupuncture is when needles are inserted into ear. I’d recommend trying to find a health practitioner in your area who provides it, especially if you’re weening off psychiatric medication. It really helped me the first time I came off antidepressants. I was surprised.

In my experience, ear acupuncture is more effective than regular acupuncture. I’m not sure why. I’ve just personally noticed more benefits from ear acupuncture. 

I also use this acupuncture mat at home to relax before bed.

Acupuncture also naturally increases dopamine, stimulates the vagus nerve and increases blood flow to the brain.

17. Pets

how-to-boost-oxytocin-increase-levels-natural-naturally-love-hormone-alternative-sources-release-raise-produce-promote-create-stimulate-more-what-in-your-body-brain-causes-deficiency-remedies-foods-production-with-supplements-herbs

Animals have a way of calming us, and it’s because they increase our oxytocin levels. 

Research shows that just touching your pets lowers your blood pressure and increases your oxytocin levels.

One study found that oxytocin levels increased in both humans and dogs after just five minutes of petting. This may explain the emotional bonding between humans and dogs (77). 

Even just staring into your dog’s eyes can trigger the release of oxytocin in the brain and increase your levels (78). 

So if you’re trying to maximize your oxytocin levels, you should try to hang out with animals as much as possible, and consider getting a house pet if you don’t have one.

18. Massage

Research shows that massage can significantly increase oxytocin levels and reduce stress hormones (79, 83). 

This is why I personally get a massage from a registered massage therapist every couple of months. 

It’s important to note that one study found that a light massage is more effective at increasing oxytocin than a deep-tissue Swedish massage (80-82). 

So you may want to ask your massage therapist to take it easy and give you a gentle rubdown. 

19. Listen to Music and Sing

Music is actually healing and can have a calming effect on the brain by increasing oxytocin levels. 

how-to-boost-oxytocin-increase-levels-natural-naturally-love-hormone-alternative-sources-release-raise-produce-promote-create-stimulate-more-what-in-your-body-brain-causes-deficiency-remedies-foods-production-with-supplements-herbs

In one study, patients who underwent open-heart surgery listened to soothing music for 30 minutes one day after their surgery. And they had significantly higher levels of oxytocin compared to those who were simply told to rest in bed (86).

Slow-tempo music has also been shown to increase both oxytocin and heart-rate variability (88). 

What’s even better is singing along with the music. 

Researchers have found that singing for 30 minutes significantly increases oxytocin levels in both amateur and professional singers, regardless of whether they enjoyed singing the song (87, 91).

Perhaps this explains why mothers often sing lullabies to their newborn babies – it may encourage bonding by increasing the release of oxytocin. 

Lastly, making music together in a group leads to a significant release in oxytocin and reduction in stress (89-90).

So if you play an instrument, put together a band and start jamming. You’ll started producing more oxytocin together! :)

20. Yoga

Yoga is a popular “mind-body” relaxation technique that increases the activity of your parasympathetic “rest and digest” nervous system.

Researchers believe it works because it increases oxytocin levels in the brain by stimulating the vagus nerve (85). 

In one study, researchers found that yoga significantly increased oxytocin levels and improved socio-occupational functioning in patients with schizophrenia. The researchers concluded that yoga should be used to manage schizophrenia because of the improvement in oxytocin levels (84). 

If you're interested in yoga, I recommend checking out Kalimukti. They offer tailored online yoga classes taught by qualified practitioners, allowing you to practice whenever and wherever you want. 
 

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21. Socialize

I’ve already discussed how socializing can reduce cortisol and stimulate your vagus nerve

And now I’ve learned that positive social interactions can also increase oxytocin levels (93). 

Researchers have found that your brain releases more oxytocin during social contact and social bonding, and this can actually speed up healing from disease (92). 

So if you want to produce more oxytocin, my advice is to talk to people whenever you get the chance, and hang out with your friends and family as much as possible. I should probably be taking my own advice here because I’m an introvert and don’t socialize too much. 

22. Intermittent Drinking

You’ve probably heard of intermittent fasting. I’ve discussed it a lot in other articles. 

But you likely haven’t heard of intermittent drinking.

The typical mainstream advice is to drink eight glasses of water every day. 

how-to-boost-oxytocin-increase-levels-natural-naturally-love-hormone-alternative-sources-release-raise-produce-promote-create-stimulate-more-what-in-your-body-brain-causes-deficiency-remedies-foods-production-with-supplements-herbs

I don’t follow that. I simply listen to my body and drink when I’m thirsty. 

And it appears that simply taking breaks from drinking water can increase oxytocin levels. 

Recent research shows that drought, and the “homeostatic disturbances” that lead to the “feeling of thirst”, activate specific oxytocin-producing parts of the brain (94-95). 

Researchers believe that “intermittent bulk drinking” could increase oxytocin signalling, recover human trust, and increase health by reducing stress and inflammation (94-95). 

If you think of it from an evolutionary perspective, this makes sense. Your ancestors likely consumed as much water as they could when they got the chance, but then went longer periods of time when they couldn’t and didn’t drink any water. 

Just like intermittent fasting, intermittent drinking doesn’t necessarily mean you drink less water throughout the day though.

You can simply drink a lot of water whenever you get thirsty. And then you stop drinking any water until you are thirsty again. 

That’s how all animals and human newborns behave. But we’ve been brainwashed to think we need to be sipping on water all the time. 

Start intermittent drinking, and your oxytocin receptors will thank you.

23. Warm and Cold Temperatures

Exposing yourself to both warm and cold temperatures can also increase oxytocin levels. 

Researchers have found that hot environments, warm temperatures and increased sweating activate specific oxytocin-producing parts of the brain (94-96). 

New research also suggests that cold exposure significantly upregulates oxytocin levels in the brain (97-100). 

So if you want to optimize your oxytocin levels, try pushing yourself outside your comfort zone and expose your body to the acute stress of extreme temperatures.

What I like to do is take a warm shower, but then finish it off with 1-2 minutes of cold. 

Cold showers also stimulate the vagus nerve

24. Eat (Healthy) Food

Eating food also increases oxytocin, and it’s easily accessible by anyone. 

Food activates touch receptors in your mouth, which then stimulates the release of oxytocin (102). 

And then when food reaches your gut, a hormone is released from the intestines that activates the vagus nerve, which then stimulates the release of more oxytocin in the brain (102-104). 

This is why eating makes people feel calm and satisfied, and often opens them up for social interaction, bonding and attachment.

The obvious downside to all of this is that you may be tempted to overeat unhealthy foods to stimulate the release of oxytocin, so that you feel better and less stressed. And oxytocin is one reason why you may have a hard time breaking bad eating habits. 

But don’t worry; just stick to the healthy foods included in my free grocery shopping guide and you won’t have a problem

25. Watch a Movie

Everyone loves a good movie.

And it’s probably because it increases oxytocin.

Research shows that compelling narratives cause the synthesis and release of oxytocin (101). 

And this has the power to affect our attitudes, beliefs, and behaviours (101). 

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!

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Live Optimally,

Jordan Fallis

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(122) https://www.ncbi.nlm.nih.gov/pubmed/25025656

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(127) https://www.ncbi.nlm.nih.gov/pubmed/25262417

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(131) https://www.sciencedirect.com/science/article/pii/S0924933817301761

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Medically reviewed by Dr. Fred Hui, MD, CCFP, CAFC

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9 Nutrient Deficiencies That Can Make You More Anxious

When I first started looking for ways to overcome my chronic anxiety, I originally didn’t think nutrition had anything to do with it. 

But I was wrong.

Being deficient in certain nutrients can actually cause or worsen anxiety.

And getting more of the right vitamins and minerals can increase your ability to properly manage stress.

Anxiety itself can also deplete nutrient levels. 

So the more anxious you are, the faster your body will burn through its vitamins and minerals. 

And the lower your nutrient levels, the more anxiety you’ll have.

It can become a never-ending cycle, eventually leading you to a psychiatrist’s office.

But instead of checking your nutrient levels, your psychiatrist is likely to prescribe you anti-anxiety medication.

And what most people don’t realize – including most psychiatrists – is that anti-anxiety medications can further deplete your nutrient levels.

This all might sound like a disaster, but I promise you – it’s not.

It doesn’t have to be this way. 

You can nip the problem in the bud. 

This article lays out nine nutrient deficiencies that can contribute to anxiety.

Making sure you get enough of these vitamins and minerals through food or supplementation can make a profound difference. 

All of them have really helped me at one point or another.  

Note: If you also have depression, check out my other post, 20 Nutrient Deficiencies That Can Make You Depressed

Nutrition-for-anxiety-and-nutritional-vitamin-deficiency-that-increase-cause-worse-panic-attacks-stress

1. Magnesium

Magnesium is the fourth most abundant mineral in the human body, and it’s absolutely essential for optimal brain and mental health.

Unfortunately, many people don’t get enough of it, even if they eat a healthy diet.

In fact, research shows that many people are deficient in magnesium nowadays (1-3). 

This is a big problem because magnesium is needed for the proper functioning of your nervous system and optimal neurotransmitter activity.

Researchers have found that low magnesium levels contribute and worsen many neuropsychiatric problems, including anxiety (18). 

In one study, it was shown that not getting enough magnesium can significantly increase your anxiety (19). 

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And another study found that a magnesium deficiency can increase anxiety by changing the composition of gut bacteria (23). 

The good news is that nine different studies have concluded that magnesium supplementation can reduce anxiety in humans and improve anxiety-related disorders (20-22, 24-25). 

Plenty of researchers have also found that magnesium has a calming effect in animals by activating GABA (A) receptors. These are the same receptors activated by anti-anxiety medication (26-30). 

So if you have anxiety, it’s clearly important to make sure you’re getting enough magnesium so that you don’t have a deficiency.

Luckily, there are a number of ways to do this. 

First, you should try to eat magnesium-rich foods on a regular basis.

Magnesium-rich foods include spinach, chard, pumpkin seeds, almonds, avocado, dark chocolate and bananas.

These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

Epsom salt baths are another source of magnesium and an excellent way to increase your levels. You can simply throw the salts in your bathtub and take a nice relaxing bed at night before bed.

I also recommend a high-quality magnesium supplement so that you know you’re covering all your bases.

I personally take this magnesium supplement

Magnesium is one of the three supplements that I think everyone should be taking

Correcting a magnesium deficiency can also help you overcome trauma, depression, addiction and withdrawal

2. Zinc

Zinc is another important mineral for mental health, and you want to avoid a deficiency at all costs.

Like magnesium, it supports neurotransmitter production and nervous system functioning, and research shows that having a deficiency can worsen your anxiety

More than one study has found that individuals with anxiety have significantly lower levels of zinc (31, 35-36). 

But supplementing with zinc can effectively increase zinc levels and reduce symptoms of anxiety (31).

Nutrition-for-anxiety-and-nutritional-vitamin-deficiency-that-increase-cause-worse-panic-attacks-stress

Other studies have also revealed a link between zinc deficiency and anxiety (32, 34).

And when animals are fed a zinc-deficient diet, they display increased anxiety-like behaviour (33). 

Unfortunately, researchers estimate that there are more than 2 billion people in the world that are deficient in zinc. And studies have shown that even a minor deficiency of zinc impairs brain function in children and adults (4-6). 

So, if you struggle with anxiety, it’s quite possible that you’re deficient.

And you’ll definitely want to take steps to optimize your zinc levels

Eat zinc-rich foods is a good start.

Some of the best food sources of zinc include oysters, grass-fed beef, pumpkin seeds, cashews, mushrooms and spinach.

However, if you’re deficient like I was, I recommend taking a high-quality zinc supplement, at least for a short period of time. 

I created and take the Optimal Zinc supplement to make sure my zinc levels are optimal. 

Check out my previous post all about zinc, copper and anxiety if you want to learn more about how zinc impacts your mental health and can contribute to your anxiety.

The article also includes other steps you can taken to increase your zinc levels and lower your anxiety.

Zinc can also stimulate your vagus nerve, which reduces anxiety. 

3. Vitamin B6

Vitamin B6 is a key nutrient that supports your entire nervous system. 

It accomplishes this by playing a key role in the production of calming neurotransmitters in your brain, including serotonin and GABA.

So having a deficiency in Vitamin B6 can definitely increase your anxiety.  

Vitamin B6 levels have been shown to be significantly lower in individuals who have anxiety and panic attacks (37). 

Nutrition-for-anxiety-and-nutritional-vitamin-deficiency-that-increase-cause-worse-panic-attacks-stress

Some of the best food sources of Vitamin B6 include potatoes, bananas and chicken.

But if you want to see quick improvements, you may want to try supplementing.

Studies have found that Vitamin B6 supplements reduce anxiety (38-40).

When I took antidepressants and benzodiazepines for my chronic anxiety, multiple functional and integrative doctors suggested I supplement with vitamin B6.

This is because psychiatric medication can actually further deplete Vitamin B6, increasing anxiety in the long run. 

If you take a medication to manage your anxiety, or simply have anxiety and want to manage it better, I highly recommend supplementing with Vitamin B6

That’s why I included it in the Optimal Zinc supplement.

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4. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats, meaning your body cannot produce them itself.

They are also necessary for the normal functioning of your brain and nervous system.

So not surprisingly, not eating enough omega-3 fatty acids can increase anxiety. 

Researchers have found low levels of omega-3 fatty acids in anxious individuals (41-42). 

Nutrition-for-anxiety-and-nutritional-vitamin-deficiency-that-increase-cause-worse-panic-attacks-stress

In fact, people with the lowest levels of omega-3 fatty acids tend to have most severe anxiety (46-47).

Omega-3 fatty acids are found primarily in cold water fish such as salmon, black cod, sablefish, sardines and herring.

Unfortunately, most people don't consume enough omega-3 fatty acids through their diet.

That’s why I recommend supplementing with krill oil, a special kind of fish oil that contains the essential omega-3 fatty acids. 

I take this one

I feel more anxious when I stop taking it. I actually notice the difference.

Researchers have also noticed this, as numerous studies show that supplementing with fish oil can lower inflammation and reduce symptoms of anxiety (43-46, 48). 

Other than reducing anxiety, omega-3 fatty acids have been shown to stimulate your endocannabinoid system and lower cortisol.

You can read more about the importance of omega-3 fatty acids here.

5. Choline

Choline is an essential nutrient that was only discovered in 1998.

So it’s fairly new.

Your body makes a small amount of choline, but you still need to eat enough of it through your diet.

Otherwise, you can develop a deficiency.

And many people do.

Most people don’t meet the recommended intake for choline because very few foods in the Western diet contain it.

And researchers have found that adults with low levels of choline are more likely to have anxiety (49-50). 

Nutrition-for-anxiety-and-nutritional-vitamin-deficiency-that-increase-cause-worse-panic-attacks-stress

Animal studies have also shown that choline supplementation during pregnancy can prevent or dramatically reduce the chance of offspring developing anxiety disorders (51). 

The best food sources of choline include grass-fed beef liver and egg yolks, and I definitely recommend eating those foods regularly.

But taking a high-quality choline supplement can have a more noticeable and immediate effect on stress levels. 

Citicoline (also known as CDP-Choline) is my favourite choline supplement. 

I find that it reduces my racing thoughts when I’m stressed or anxious. 

Another good source of choline is Alpha GPC. 

Both Alpha GPC and CDP-Choline are included in the Optimal Brain supplement

Choline can also promote the regeneration of myelin

6. Selenium

Selenium is an essential trace mineral that is important for many bodily processes that affect your brain and mental health.

Research shows that being low or deficient in selenium is associated with a significantly greater incidence of anxiety, and selenium supplementation diminishes anxiety (54). 

Nutrition-for-anxiety-and-nutritional-vitamin-deficiency-that-increase-cause-worse-panic-attacks-stress

In one study, researchers found that individuals with the lowest levels of selenium reported they had increased anxiety (52). 

But then after five weeks of supplementing with selenium, their anxiety decreased (52).

Another study found that selenium supplementation reduced anxiety in HIV+ drug users (53). 

Brazil nuts are the richest dietary source of selenium, but it can also be found in wild-caught seafood, pastured eggs and grass-fed meat.

I also make sure I’m not deficient by supplementing with it.

Selenomethionine is a highly-absorbable form of selenium.

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7. Iron

Iron is a trace mineral found in every living cell in our bodies.

It carries oxygen to all parts of your body, and low levels can leave you feeling tired, pale and irritable.

But research also shows that iron is an important cofactor in the synthesis of serotonin, and an iron deficiency can increase the risk of developing an anxiety disorder (57). 

In fact, iron levels are significantly lower in individuals with panic disorder (58). 

Nutrition-for-anxiety-and-nutritional-vitamin-deficiency-that-increase-cause-worse-panic-attacks-stress

And other studies have found that iron-deficient individuals have increased anxiety and increased fearfulness (55-56). 

Animal research also supports the idea that iron deficiency increases anxiety, and normalizing iron levels can reverse anxiety-like behaviour (56). 

Despite all this, I don’t actually recommend supplementing with iron because some research suggests that too much iron can cause health problems and actually increase anxiety (56). 

It’s definitely a much better idea to test your iron levels and naturally get your iron from food. 

I make sure I get enough simply by taking these grass-fed beef liver capsules.

Beef liver is one of the best sources of iron.

But I don’t like the taste of cooked beef liver, so I go with the capsules instead. 

Some other good sources of iron include spirulina, dark chocolate, spinach, sardines, pistachios and raisons

8. Vitamin D

Vitamin D is a fat-soluble vitamin.

It’s actually more accurate to describe it as a hormone because your skins synthesizes it when it’s exposed to sunlight.

Every tissue in your body has Vitamin D receptors, including the brain.

So developing a deficiency can lead to a number of costly physiological and psychological problems, including anxiety.

And this is backed up by research.

Researchers have discovered significantly lower levels of Vitamin D in individuals with anxiety (60, 62). 

Nutrition-for-anxiety-and-nutritional-vitamin-deficiency-that-increase-cause-worse-panic-attacks-stress

And two studies found that fibromyalgia patients and pregnant women with Vitamin D deficiency have higher levels of anxiety (59, 61). 

Unfortunately, reports indicate that Vitamin D deficiency is very common and a major health problem across the globe (11).

Researchers estimate that 50 percent of the general population is at risk of Vitamin D deficiency (12).

It’s best to get your Vitamin D by going outside and getting sunlight, but some people can’t get enough, especially during the winter.

That’s why I recommend using a Vitamin D lamp. I use this one.

Or you can take a Vitamin D supplement

Increasing your Vitamin D levels can also help with depression, addiction and withdrawal

9. Antioxidant Nutrients (Vitamins A, C, and E)

Lastly, some nutrients have antioxidant effects in the body, and being deficient in them can increase your anxiety. 

One study found that people with generalized anxiety disorder have significantly lower levels of Vitamin A (beta carotene), Vitamin C and Vitamin E, all of which have antioxidant properties (68). 

But after six weeks of supplementing with these vitamins, researchers observed a significant increase in the blood levels of these nutrients, and the anxious patients experienced a significantly reduction in their anxiety (68). 

Nutrition-for-anxiety-and-nutritional-vitamin-deficiency-that-increase-cause-worse-panic-attacks-stress

Researchers have also found that taking both Vitamin C and Vitamin E together reduces anxiety (15-17).

And several other studies show that high dose Vitamin C decreases anxiety (14, 69-71).

In addiction to getting Vitamin C from fruits and vegetables, I take at least 500 mg of Vitamin C every day.

I’ve tried taking up to 10 grams of Vitamin C daily, and it helped me manage anxiety. But you don’t need to do that regularly unless you find it really helps you.

Good food sources of Vitamin E include almonds, spinach, sweet potatoes, avocados, olive oil, sunflower seeds and butternut squash.

Vitamin E is also included in the Optimal Antiox supplement, along with Vitamin C.

For Vitamin A, I don’t typically recommend supplementing with it. Instead, you should get enough from food, such as grass-fed beef liver, pastured egg yolks, grass-fed butter/ghee, carrots, sweet potatoes, kale, spinach and broccoli. 

Cod liver oil is also a very good source of Vitamin A, and it includes Vitamin D as well. I take cod liver oil throughout the winter. 

Antioxidants can also reduce your body’s main stress hormone

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Bringing It All Together: Why You Should Take Them in Combination

The mainstream approach to treating anxiety is through talk therapy and medication.

But you can’t treat a nutrient deficiency with counselling and prescriptions.

And it’s important to note that taking all the above nutrients in combination will provide the greatest relief from anxiety.

Together, they have a synergistic effect.

For example, numerous researchers have found that taking Vitamin B6 and magnesium together is more likely to reduce your anxiety than simply taking a magnesium supplement by itself (64, 66-67). 

At this point, you may be thinking that you could just take a daily multivitamin, and that would cover your bases. 

But I wouldn’t recommend it.

Why? 

Because one-a-day multivitamins often contain too much of the nutrients you don’t need (synthetic folic acid), and not enough of the nutrients you do need (magnesium, Vitamin D). 

Overall, if you have anxiety, I would recommend:

If you need additional support, I also recommend this anti-anxiety supplement. It contains a number of natural compounds that I’ve used over the years to manage my anxiety. You can use the coupon code FIVE$45496275 for a 5% discount.

And don’t forget to stimulate your vagus nerve regularly and process any emotionally traumatic experiences from your past. 

Nutrition is just one piece of the puzzle. 

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!

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Live Optimally,

Jordan Fallis

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(60) https://www.ncbi.nlm.nih.gov/pubmed/26680471

(61) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4089018/

(62) https://www.ncbi.nlm.nih.gov/pubmed/27827293

(63) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3759100/

(64) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3208934/

(65) https://www.ncbi.nlm.nih.gov/pubmed/23738221

(66) https://www.ncbi.nlm.nih.gov/pubmed/26978056

(67) https://www.ncbi.nlm.nih.gov/pubmed/18825946

(68) http://pubmedcentralcanada.ca/pmcc/articles/PMC3512361/

(69) https://www.ncbi.nlm.nih.gov/pubmed/27932080

(70) https://www.ncbi.nlm.nih.gov/pubmed/26353411

(71) https://www.ncbi.nlm.nih.gov/pubmed/24511708

Medically reviewed by Dr. Fred Hui, MD, CCFP, CAFC

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