I shared these 60+ Nutritional & Biochemical Causes of Anxiety on my closing call of the The Anxiety Summit season 3. Since then I’ve kept this list updated as I find additional research, connections and case studies. In conjunction with my book “The Antianxiety Food Solution”, interviews and other blogs, I hope this list will help you put the puzzle pieces together to resolve your anxiety.
Keep in mind it’s not uncommon to have many root causes so if it feels too overwhelming, addressing low serotonin and/or low GABA first, really does help with the overwhelm, fear, anxiety and negativity.
The Foundational Causes from The Antianxiety Food Solution :
- Food – real whole food, organic (pesticides may be problematic), quality protein (grass-fed, wild, pastured), healthy fats; avoid junk/processed food with additives/colors/trans fats/GMOs
- Sugar – depletes zinc and magnesium and fills us up. We should not feel the need for treats/fruit should satisfy our desire for sweet
- Low blood sugar – breakfast/protein/healthy snacks/no coffee
- Caffeine/Coffee – even decaf coffee may be an issue. Coffee has high-levels of pesticides, affects blood sugar and affects hormones
- Tobacco – depletes key nutrients like zinc, vitamin C
- alcohol – depletes key nutrients like zinc, vitamin C
- Food sensitivities – gluten (plus glyphosates/roundup affect serotonin/zinc etc), dairy, GAPs, grains
- Digestive system – low HCl
- Digestive system – Low good bacteria/probiotics
- Digestive system – other enzymes are low
- Digestive system – candida
- Digestive system – parasites
- Digestive system – leaky gut
- Digestive system – liver/gallbladder issues
- Digestive system – SIBO
- Brain chemicals/neurotransmitters: low GABA (covered in detail in season 4 of the Anxiety Summit)
- Brain chemicals/neurotransmitters: low serotonin
- Brain chemicals/neurotransmitters: low endorphins
- Brain chemicals/neurotransmitters: low catecholamines (need for coffee/sugar) or high catecholamines. Gut health, what you eat, coffee, gluten all affect the brain chemicals
- Pyroluria/social anxiety – zinc, vitamin B6 and EPO (addressing this improves brain chemical imbalances and hormone imbalances)
- A need for zinc
- A need for vitamin B6
- A need for EPO
- Toxins/pesticides/plastics/BPA
- Medication side-effects/withdrawal (benzos are the worst)
- Sex hormones imbalances (especially low progesterone)
- Thyroid problems – hyperthyroid/Hashimoto’s thyroiditis can cause anxiety symptoms; low thyroid symptoms – amino acids are not as effective
- Adrenals issues: cortisol imbalance can affect how you handle stress, digestion, inflammation; high cortisol can have direct impact on anxiety levels
- Low total cholesterol (<150)
- Low levels of vitamin D, magnesium, vitamin C
- Low levels of vitamin B12
- Low levels of folate
- Low levels of iron (test ferritin)
- Not getting exercise
- Not working on stress-reduction (tai chi, meditation, guided imagery, yoga)
- Not getting out in nature
- Not getting at least 8 hours of sleep
Other possible nutritional/biochemical/physical causes of anxiety/depression
- Drug-induced nutrient deficiencies (for example: the birth control pill depletes vitamin B6, folate, magnesium)
- MVP (mitral valve prolapse) – it feel like the “heart is skipping a beat” (magnesium may help)
- Infections – strep can cause OCD/PANDAS/PANS. Also consider: H/Pylori, Lyme disease, clostridia
- Heavy metals like mercury or lead. We covered mercury in season 2 – Your hidden mercury burden: A likely root cause of the other root causes of anxiety and mercury/lead detox in season 4 with Dr. John Dempster
- Anything that increases inflammation in the body (high CRP is a good clue)
- Herbicide/Roundup use in the home/garden
- Genetic polymorphisms – MTHFR, COMT, MAOA, GAD – Dr. Ben Lynch is an excellent resource and has shared his expertise on season 2 – Anxiety: Biochemical and genetic predispositionsand season 3 – How Methylfolate can make you Feel Worse and even Cause Anxiety
- Apolipoprotein E ?4 (ApoE ?4) gene polymorphism
- Other possible hormone issues: high prolactin, low oxytocin
- Histamine reaction to certain foods (Yasmina covers this in her interview in season 3: Histamine-containing Foods: their Role in Anxiety, Depression and Schizophrenia )
- Oxalates reaction (berries, leafy greens, nuts). A good resource is lowoxalateinfo
- SIBO and FODMAPs/fructose malabsorption (affects serotonin levels)
- Too much of some nutrients: fish oil, a B complex, tyrosine, folate
- Low lithium (impacts GABA levels)
- Copper toxicity i.e. high copper and low zinc
- EMFs, air pollution, noise pollution, cell phone use, smart meters
- Marijuana use – used recreationally or as medical marijuana (Dr. Hyla Cass covers this in season 4 of the Anxiety Summit – cognitive issues, anxiety, psychosis, schizophrenia, social anxiety)
- Toxic mold exposure (Dr. Jill Carnahan covers this in season 3)
- Fluoride exposure
- Poor mouth health
- Toxoplasma gondii
- Metals/chemicals/drugs in the tap water
- Low leptin (signals satiety/fullness) and high ghrelin
- Over-the counter drugs, inner ear issues/cochlear damage, light sensitivity (Sharon Heller shared Hidden Causes of Anxiety on season 2)
- Physical pain (from an injury)
- Gas leaks
- Plastics/BPA
- Accutane, the acne drug can lead to psychiatric disorders in some people
May 14, 2016 updates after Season 4 of the Anxiety Summit:
66. Leptin resistance, obesity, skinny-fat and high body fat % (Mike Mutzel covers this in season 4 – anxiety, inflammation, microbiome, PTSD, cortisol and HPA axis)
67. Fluoroquinolone antibiotics (Lisa Bloomquist covers this in season 4 – anxiety, psychosis, connective tissue damage, mitochondrial impacts)
68. Low histamine/histapenia/overmethylation or high histamine/histadelia/undermethylation – read more here and the season 4 interview with Dr. William Walsh
69. Lack of community and social connection (James Maskell covers this in season 4)
Note: these causes do not include psychological or physical trauma or abuse (both past and current).
If the idea of 60+ causes feels too overwhelming and scary for you start with the basic food changes and look at the Amino Acids Mood Questionnaire from The Antianxiety Food Solution. GABA and serotonin support benefits most of my clients. You can see how to do a trial here and find the products I use with my clients here – such as tryptophan and GABA.
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You can find your purchasing options here: Anxiety Summit Season 1, Anxiety Summit Season 2, and Anxiety Summit Season 3.