Anxiety and panic are emotions most of us are familiar with. They can pop up during stressful times and usually pass once the situation settles. But when anxiety becomes a regular part of your life or escalates into full-blown panic attacks, it becomes a serious concern. While these mental health issues can stem from various factors, one lesser-known cause may be linked to something as simple as nutrient deficiencies—specifically, vitamin B6 and iron.

The Surprising Connection Between Nutrition and Mental Health

It’s well-established that a lack of certain vitamins and minerals can lead to physical health problems, but they can also affect your mental well-being. A 2013 study from Okayama University in Japan discovered that people suffering from panic and hyperventilation attacks had significantly lower levels of vitamin B6 and iron compared to healthy individuals. While the study only included 21 patients—10 with panic attacks and 11 with hyperventilation symptoms—the results were telling and have continued to spark interest in the role nutrition plays in emotional health.

Why Vitamin B6 and Iron Matter

The reason these nutrients are important comes down to their involvement in serotonin production. Serotonin is often referred to as the “feel-good” neurotransmitter because it plays a major role in mood regulation. It’s produced in the brain through a process that starts with tryptophan, an amino acid. For this process to work efficiently, the body needs vitamin B6, which acts as a coenzyme, and iron, which functions as a cofactor for one of the enzymes involved.

If you’re lacking either of these nutrients—especially both—your brain may struggle to produce enough serotonin. Although this particular study didn’t prove that low serotonin directly causes anxiety or panic disorders, it did establish a strong association between low nutrient levels and these mental health conditions. This suggests that keeping your vitamin and mineral levels in check might be a helpful piece of the mental health puzzle.

Supporting Serotonin Naturally Through Diet

If you’re dealing with anxiety or panic attacks and suspect your diet might be part of the issue, the first step is to get your nutrient levels checked. If you’re found to be low in B6 or iron, dietary adjustments may help before turning to supplements—unless your deficiency is severe.

Here are some excellent food sources of vitamin B6:

• Fish

• Beef liver and other organ meats

• Potatoes

• Starchy vegetables like peas and corn

• Non-citrus fruits such as bananas

• Fortified cereals

And for iron, consider incorporating:

• Red meat

• Poultry

• Shellfish and other fish

• Eggs

• Beans and legumes

• Dark leafy greens like spinach and kale

• Whole grain bread and pasta

• Tofu

• Dried fruits like apricots and raisins

• Fortified cereals

For those who follow vegetarian or vegan diets, getting enough iron and B6 can be more difficult. Plant-based iron is not as easily absorbed by the body as animal-based iron. This might make supplementation necessary, especially if lab tests show significant deficiencies. Always consult your doctor before starting supplements to ensure you’re taking the correct dosage and not risking any interactions with other medications.

Additional Natural Methods to Support Emotional Health

In addition to improving your diet, there are other natural strategies you can consider. The B vitamin family, including B12 and folate (B9), is essential for brain health and has been shown to play a role in managing anxiety. Some people also find relief with Griffonia simplicifolia, a plant that contains 5-HTP—a direct precursor to serotonin. However, 5-HTP should only be taken under a healthcare provider’s supervision, especially if you’re on antidepressants, as combining the two can lead to serious side effects.

Mind-body techniques like yoga, meditation, and deep breathing exercises have also proven beneficial for many dealing with anxiety. These methods help regulate your nervous system, promote relaxation, and over time, may reduce the frequency and intensity of panic episodes.

A Word of Caution

While lifestyle changes can certainly help, they are not a substitute for professional medical care. If you’re experiencing ongoing anxiety or panic attacks, it’s essential to speak with your doctor. They can help you identify the root causes and create a treatment plan tailored to your needs. Natural remedies can complement medical treatment, but they shouldn’t replace it.

Final Thoughts

This small but insightful study highlights the potential link between vitamin B6 and iron deficiencies and the occurrence of panic and anxiety disorders. It doesn’t claim that low levels of these nutrients directly cause these conditions, nor does it suggest that correcting them will cure anxiety. What it does show is that nutrition matters—a lot.

Mental health is complex and influenced by numerous factors, but taking care of your body with a nutrient-rich diet is one thing you can control. Maintaining a balanced intake of essential vitamins and minerals is not only good for your physical health, but it could also play a role in how you feel emotionally. And in the journey toward managing anxiety or panic attacks, that’s a powerful place to start.