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Nearly 7 percent of adults in America suffer from some degree of depression or anxiety according to the National Institue of Health and the number in climbing despite growth in pharmaceuticals for treating depression and anxiety. 40-60% of people who say they experience some form of anxiety also say they experience bouts of depression. So now it’s a two headed monster. For some reason people who experience anxiety or depression can not achieve even short term remission, after five years only 38% of people reported feeling less anxious.

What Causes Anxiety and Stress?

It’s really tough to say that there is just one cause of anxiety or depression, rather it’s a collection including

  • Frequent and chronic stress
  • Poor diet including high sugar and caffeine intake
  • Traumatic experiences

  • Thyroid dysfunction

  • Hormone dysregulation
  • Blood Sugar Impairment 

What are some signs of anxiety and depression?

Common signs include...

  • Muscle tightness
  • High blood pressure
  • Being easily irritated
  • Inability to sleep soundly
  • Difficulty focusing
  • Digestive problems
  • Restlessness
  • Constant panic attacks
  • Feeling socially isolated

So if more and more prescriptions are being written, why are more people reporting that they feel depressed and anxious? Could it be that prescription medications only provide short term results and that the answer is to heal the body for the long term by using vitamins for stress and anxiety? Luckily your diet and the use of natural supplement for anxiety and depression can produce both long term and short term relief. Many of the symptoms of anxiety and depression listed above including irritability and nervousness are caused by poor nutritional choices.

Look at the nasty cycle of hopelessness and nervousness caused by poor nutritional habits. You eat a food high in refined carbohydrates, sugars and pro inflammatory fats so your blood sugar plummets. When this happens you get irritable and tired so you reach for a coffee with more sugar in it causing you to feel jittery. As a result you don’t sleep well at night and feel unsure of yourself all the next day.

We advocate a Physique Formula diet approach consisting of

  • High quality organic, free range or grass fed meats and wild caught fish
  • Dark leafy greens and fruits especially berries
  • Unrefined carbohydrates and healthy fats like coconut oil and olive oil
  • Unsweetened tea and coffee
  • Nuts and some some beans
  • Minimize or remove diary, cheese, soy, corn and gluten.

By minimizing caffeine, alcohol, sugar and refined foods from your diet you will stabilize your blood sugar and have more sustained energy and better body composition which can propel your mental attitude forward.

 Natural Supplements For Stress, Anxiety and Depression 

Omega-3 Fish Oil

The current American diet is high in omega-6, pro inflammatory fats which decrease nerve signaling in the brain and allow for depression and anxiety to occur. The answer is to balance and then eventually exceed the ratio of omega 3’s to omega 6 fatty acids in your diet. One mechanism is through avoiding processed foods and increasing consumption of fatty fish like salmon and grass fed beef. While that will have some benefits, the biggest results will occur with omega-3 supplementation. Start with 3 capsules twice per day.


B Vitamins

Your brain communicates via a system of neurotransmitters, chemicals that tell your cells to do everything from take a step to feel happy. These brain neurotransmitters are continually assaulted by stress, pro inflammatory signals and poor nutrition, since nutrition builds neurotransmitters, what you eat matters which is why I'm such a fan of a high fat, low carb diet. Interesting to note that many prescription drugs, such as Alzheimer's drugs, work to make brain neurotransmitters, like dopamine, last longer in the brain.

A key factor in neurotransmitter growth are B vitamins. I recommend a complete multi vitamin complex as B Vitamins synergistically work with other vitamins for optimal production.



This amino acid is primarily found in green tea and has long been used as a natural supplement for anxiety and depression. By increasing the release of the relaxation neurotransmitter gamma-aminobutyric acid (GABA), you experience a near immediate reduction in anxiety and depression. Less daily stress allows for more happiness. I include it in my natural sleep supplement, just two capsules before bed will do the trick.


Vitamin D3

You don’t have to be a health expert to understand the value of getting sunlight and an elevated mood. Numerous studies have found that subjects who were given vitamin D reported having less depression, stress and anxiety than individuals who did supplement with Vitamin D3. You can not find vitamin D3 in any foods so it's a good idea to supplement with at least 5,000 IUs. Physique Formula Vitamin D3 is stabilized in olive oil, take 1 capsule per day with food.



I write about adaptogenic herbs a lot because they are natures answer to stress. Studies have shown that adaptogenic herbs help to normalize the bodies response to stress and fatigue. Ashwagandha stands out for its ability to reduce anxiety while also potentially stablizing blood sugar levels. It’s so effective that I included it in my complete stress support supplement, Adrenal Support. Take 1 capsule three times per day.


Magnesium is involved in more than 350 different enzyme processes. As a result, if you are deficient in magnesium, which is common with a poor diet and stressful lifestyle, your muscle recovery will be impaired, your digestion will suffer and your nervous system will work overtime. I marvel at emails I receive after I tell people to take magnesium glycinate for the first time, they usually email me and tell me they have never felt more relaxed.

Do your muscles constantly feel sore? Magnesium will help with any type of muscle tightness or aches. Pop 2-3 Physique Formula Magnesium Glycinate before bed.



I know this is an article about supplements for anxiety and depression but finding time to yourself is important. Time away from social media and technology. This time to relax can decrease cortisol and improve overall well being.