Top Nutrients That Help Reduce Anxiety in Kids

Back-to-school season can bring a wave of mixed emotions. While some kids thrive on new routines and classroom energy, others may feel overwhelmed - especially if they’re already prone to worry, sleep struggles, or emotional ups and downs.

We often think about structure, sleep, and reassurance when helping our kids through transitions. And those things are important. But food plays a bigger role than many parents realize.

Certain nutrients quietly support the brain and nervous system, helping kids feel calmer, more focused, and better able to handle everyday stress.

Here are five key nutrients that make a difference, and simple ways to include them in your child’s day.

1. Magnesium

Magnesium is often called the “calming mineral” because of how it helps the nervous system stay balanced. It supports better sleep, muscle relaxation, blood sugar, and emotional regulation.

Food sources: pumpkin seeds, black beans, lentils, leafy greens, cashews
 

Tip: Many kids don’t get enough magnesium from diet alone. If your child is showing signs of stress or tension, they may need more magnesium than the average person. With families following our roadmap, we look to blood tests, genetics, and symptom questionnaires to decide whether supplementation is needed. 

2. Omega-3 Fatty Acids 

These healthy fats are essential for brain development and function. Omega-3s help with focus, memory, and emotional flexibility. When they’re low, some kids may be more prone to mood swings or difficulty calming their bodies and minds.

Food sources: Fish like wild salmon and sardines are the best sources. Secondary sources like flaxseeds, walnuts, and algae can be great too.
 

Tip: If fish isn’t something your child eats regularly, consider a high-quality fish oil or algae-based omega-3 supplement. Make sure it has been third-party tested for toxins (toxins accumulate in oils). Some kids either don't use their omegas well because of their genetics, or need more because they have very high inflammation (omegas are one of our top nutritional tools for inflammation management). With families following our roadmap, we look at omega balance in blood, genetics, and symptom questionnaires to decide whether supplementation is needed. 

3. Zinc

Zinc supports mood stability and helps with how the brain handles stress. Even mild deficiencies can show up as irritability, frequent worries, or trouble focusing.

Food sources: Pumpkin seeds, chickpeas, lentils, beef, poultry
 

Tip: If your child is often anxious or has a limited diet, zinc is one nutrient worth checking in on. It's also very helpful for expanding the diet of picky eaters and for kids with skin problems. Once again, with families following our roadmap, we look at RBC or plasma blood levels, zinc's ratio with copper, genetics, and symptom questionnaires to decide whether zinc supplementation is needed. 

4. B Vitamins (Especially B6, B12, Folate)

B vitamins are involved in the production of brain chemicals like serotonin, GABA, and dopamine. They're also crucial for energy and help support a steady mood and a sense of emotional resilience.

Food sources: Eggs, leafy greens, beef, poultry
 

Tip: Kids on vegetarian or highly selective diets may be at higher risk for B vitamin deficiencies - especially B12. Kids with lots of gut problems are also often low in Bs. With families following our roadmap, we mostly look at genetics and symptom questionnaires to decide whether supplementation is needed. Blood isn't as helpful here because it doesn't tell us how the body is using these water-soluble vitamins.

5. Amino Acids (From Protein)

Amino acids give the brain the building blocks it needs to make neurotransmitters - the messengers that help regulate mood, focus, and behavior. Since amino acids come from protein, when protein intake is too low kids may feel foggy, overwhelmed, or more emotionally reactive.

Food sources: Eggs, yogurt, beans, meat, nut butters, poultry, tofu
 

Try this: Instead of a high-sugar breakfast, go for something with protein and healthy fat. Even a hard-boiled egg can go a long way to supporting mood stability and learning.

What You Can Do For Your Anxious Child

Nutrition adds a strong foundation. When the brain has what it needs, everything else tends to run more smoothly.

Here’s where to start if your child is anxious as they head back to school:

• Include a source of protein at every meal and snack

• Add magnesium-rich foods throughout the day

• Make sure your child gets healthy fats, especially omega-3s

• Keep meals predictable to support blood sugar balance

• Consider supplements if your child’s intake is limited

Everything else you’re doing matters - routines, connection, emotional support.... it's all good. Around here, we focus on five core nourishment elements that help regulate the nervous system, and food is just one of them. You don’t have to start there, but it’s worth circling back to.

When kids are well nourished, their bodies and brains can do the work of calming down - and that makes daily life and parenting a lot more manageable.

Related Articles:

Micronutrients for Your Child’s Brain (nutrients that support emotional health)

Supplements for Kids’ Anxiety Support  (what to consider when food isn’t enough)

How to shift your kids from stressed to strength (more about the 5 elements of nourishment)

Frequently Asked Questions

What foods help reduce anxiety in kids?
Foods high in magnesium (like pumpkin seeds and beans), omega-3s (like salmon and chia seeds), and B vitamins (like eggs and leafy greens) help support the brain’s ability to regulate stress.

Can supplements help with child anxiety?
Yes, especially when diet alone isn’t enough. Supplements can help fill in the gaps and support mood, focus, and sleep—but should always be used thoughtfully and under professional guidance.

How much protein does a child need to focus better?
Most kids benefit from eating some protein at every meal and snack. It doesn’t need to be a lot - for most kidsi about a fist-size portion of a protein-rich food per meal (their fist) is enough to keep blood sugar steady and provide steady fuel.

Are there signs my child might be low in key nutrients?
Common signs include trouble sleeping, frequent worries, mood swings, or difficulty focusing. These may be related to other factors too, but nutrition is a good place to start.

What’s a simple first step if my child is anxious about school?
Begin with regular meals, consistent sleep, and magnesium-rich foods. Then explore whether more protein at breakfast or targeted supplements might make a difference.