Mineral Deficiency & Anxiety

If your body gets out of balance, anxiety symptoms can be the result. To maintain optimal health, you must get an adequate amount of the recommended vitamins and minerals. Eating a poor diet can result in a deficiency, which in turn can cause decreased resilience to life's stressors.

Calcium

Calcium can have a tranquilizing effect on the nervous system. If you get low blood levels of this mineral, nerve cell overactivity can be the result. Edmund Bourne, Ph.D., author of "The Anxiety and Phobia Workbook," points out that this mechanism may be an underlying physiological cause of anxiety. He recommends that you get a minimum of 1,000 mg of calcium each day by eating calcium-rich foods or by taking a supplement. Foods that are high in calcium include leafy green vegetables, dairy products and sardines with bones.

Magnesium

Magnesium is sometimes referred to as the "calming mineral" and with good reason. Low levels of magnesium can result in anxiety, insomnia, hyperventilation and restless leg syndrome, among other symptoms. Magnesium is sometimes used to ease symptoms of premenstrual syndrome, as well as high blood pressure and muscle tension -- problems that are often associated with anxiety. Foods that are rich in magnesium include almonds, whole grains, green leafy vegetables and chocolate, among others. People who frequently eat fast=food and other processed foods may have a deficiency of this mineral.

Iron

One result of an iron-poor diet is anemia. This disease can cause fatigue and weakness, and in more severe cases, lightheadedness, rapid heartbeat and shortness of breath. These symptoms can mimic the symptoms of anxiety; however, a lack of iron in the diet has been found to be associated with higher levels of anxiety, according to a 2011 study conducted by neurobiologist Max Kleiman-Weiner. He discovered that students who received iron supplements had lower levels of anxiety than the students who did not. Foods that are high in iron include leafy greens, egg yolks, red meat, dried fruit and beans. See your doctor before supplementing with iron, as too much iron is toxic to your body.

Vitamin Deficiencies

While anxiety can be caused by mineral deficiencies, it can also be caused by vitamin deficiencies. When you are under stress, your body quickly utilizes your stores of vitamin C and the B vitamins. A deficiency in vitamin C can reduce your resiliency to stressful events, while low levels of the B vitamins can lead directly to anxiety, restlessness, irritability and mood swings, according to Bourke. If you suspect that you have low levels of any of these vitamins, you can take a supplement, as any vitamins that your body cannot use will be excreted.