Anxiety and depression might feel like they come out of nowhere, but here’s the truth: your diet plays a massive role. Research shows that what you eat directly impacts how you think, feel, and manage stress. If your brain’s running low on key nutrients, it’s no wonder you’re running on empty too. The flip side? The right foods and supplements can fuel focus, balance your mood, and help you tackle life’s curveballs.

Things Mentioned:

Focus on Whole Foods: Incorporate high-quality protein sources like chicken, eggs. beef, and fish into your meals.
Protein bars (my favorite is IQBar)
Jerky (Hands down best one out there: Maui Nui Venison)
Protein powder (I use Levels Grass-Fed 100% Whey Protein because it comes from grass-fed cows among other benefits).
The Minimum Effective Dose Of Protein Intake
Folate: Load up on leafy greens like spinach and kale. I also use this greens powder to make sure I hit my folate goals most days.
B12: Add foods like shellfish, fish, eggs, and dairy. If you're vegan or vegetarian, a supplement is important.
B6: Great sources include bananas, salmon, chickpeas, potatoes, turkey, and chicken.
What I Do: Multivitamins have been shown to reduce anxiety and stress. So, to make sure I'm consistently covering my bases, I take Performance Lab NutriGenesis Multi for Men (& Women). This multivitamin includes 400 mcg of folate (100% DV), 10 mcg of B12 (416% DV), and 4 mg of B6 (250% DV), all in bioavailable forms that are easy for your body to absorb.
Be cautious with iron supplements—too much can be harmful. Always consult your doctor if you suspect a deficiency or need supplementation. I use the multivitamin mentioned above to make sure I’m getting enough.

I personally use PerformanceLab Omega-3, which provides 540 mg of DHA and 270 mg of EPA per serving, derived from algal oil instead of fish. It’s sustainable, free of contaminants, and doesn’t have the fishy aftertaste of many traditional supplements.
Two of my favorite brands for supplements for magnesium:

Solaray Magnesium Glycinate

- Performance Lab Magnesium L-Threonate
- Some may be deficient in these nutrients, some may be insufficient, and some may have the right amount of these (and other) micronutrients. The two ways to find out are by getting a blood test and tracking your nutrient intake with an app such as Cronometer. It’s the only app I know of that goes beyond just calories and macronutrients, and includes critical micronutrients like the vitamins and minerals listed above.
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E72 · The Anti-Anxiety Diet: 5 Science-Backed Nutrients to Reduce Anxiety & Stress