Several trace minerals play direct roles in brain function, neurotransmitter regulation, and stress resilience. Here is what the research shows about zinc, selenium, potassium, and chromium for anxiety.
Beyond the well-known minerals magnesium and calcium — covered separately on this site — several trace minerals have meaningful roles in anxiety and mental health. The research base has strengthened considerably in recent years, with a 2023 narrative review and a prospective cohort study both finding inverse associations between trace mineral intake and anxiety and depression risk.
There is evidence of an inverse association between anxiety and dietary trace minerals zinc, selenium, and potassium — meaning higher intake is associated with lower anxiety risk.
Zinc is the most extensively researched trace mineral for anxiety. A 2024 systematic review in Nutrition Reviews confirmed that zinc is a potential nutrient in anxiety reduction, acting on GABA, glutamatergic, serotonergic, neurogenesis, and immune systems — multiple pathways directly relevant to anxiety regulation.
Clinical studies have found that people with anxiety have significantly lower blood zinc levels than those without. A randomised controlled trial found that zinc combined with magnesium supplementation for 12 weeks significantly reduced anxiety symptoms. A 24-week zinc supplementation trial also successfully reduced anxiety symptoms in women with premenstrual syndrome.
Zinc also plays a foundational role in immune function, wound healing, DNA synthesis, and growth — making it an important mineral for overall health beyond its anxiety-specific effects.
Food sources: oysters, red meat, poultry, legumes, nuts, seeds, whole grains, dairy
Selenium is a powerful antioxidant that protects the brain against oxidative stress — a mechanism increasingly linked to anxiety and mood disorders. A 2025 prospective cohort study found that high selenium intake was associated with reduced risk of common mental disorders. A 2023 literature review similarly concluded that selenium deficiency is linked to higher risks of depression and cognitive decline.
Selenium also supports thyroid function, which has important downstream effects on mood and anxiety. Thyroid imbalances — both overactive and underactive — can produce anxiety-like symptoms, making selenium's role in thyroid health particularly relevant.
It is worth noting that selenium has a relatively narrow therapeutic window — both deficiency and excess are problematic. Brazil nuts are a particularly rich source, with just one or two providing the daily recommended intake.
Food sources: Brazil nuts (very high), seafood, organ meats, poultry, eggs, whole grains
Potassium is essential for proper nerve and muscle function — both directly relevant to the physical experience of anxiety. It works closely with sodium to maintain the electrical balance across cell membranes that enables nerve impulses to fire correctly. A 2025 prospective cohort study found a protective association between potassium intake and reduced depression and anxiety risk.
Inadequate potassium can contribute to muscle weakness, fatigue, and irregular heartbeat — symptoms that can worsen or mimic anxiety. Ensuring adequate potassium through diet is a foundational step.
Food sources: bananas, avocados, sweet potatoes, leafy greens, legumes, salmon, yogurt, tomatoes
Chromium enhances the action of insulin and is involved in the metabolism of carbohydrates, fats, and proteins. Its relevance to anxiety comes through blood sugar regulation — unstable blood sugar is a well-recognised contributor to anxiety symptoms, including heart palpitations, shakiness, and irritability. By supporting more stable glucose metabolism, chromium may help reduce these anxiety-aggravating effects.
Chromium is particularly relevant for people whose anxiety seems linked to blood sugar fluctuations — those who feel notably worse when hungry or after sugary foods.
Food sources: broccoli, whole grains, meat, eggs, brewer's yeast
Copper deserves a brief mention because it often appears alongside these minerals in supplement discussions. The research picture is nuanced: while some copper deficiency has been linked to anxiety, the evidence more strongly suggests that copper overload — excess copper relative to zinc — has a greater influence on anxiety development. This is one reason why the zinc-to-copper ratio matters, and why supplementing zinc without monitoring copper levels can occasionally cause issues. A good multivitamin maintains an appropriate balance.
Please read before supplementing with minerals:
Trace minerals are not a primary treatment for anxiety, but deficiency in any of these minerals can meaningfully worsen anxiety symptoms through very specific physiological pathways. The research on zinc is the strongest — multiple clinical trials now support its role in anxiety reduction. Selenium and potassium have solid observational evidence. Chromium's role is more indirect but relevant for those whose anxiety has a blood sugar component.
The most practical approach is to ensure adequate intake through a varied, whole-food diet — with a good quality multivitamin and mineral supplement as a reasonable safety net. Targeted supplementation of individual minerals is worth considering if there is reason to suspect specific deficiency, ideally confirmed through a blood test with your doctor.
As always, these are supportive tools. The foundation of anxiety recovery is built on evidence-based practices — and minerals work best as one component within that broader framework.