Images of aashwagndha, green tea, magnesium foods and rhodiola rosea

Dealing with Anxiety as we Get Older

Jul 10, 2023Julieta Alvarado

Nutrition and Supplements that Aid in Reducing Anxiety in Women during and after Menopause.

If you are a middle age woman 50 or older (just like me) looking for effective ways to manage anxiety and promote emotional well-being during this stage of life, then this blog post is for you!

I will share my insights and advice based on what I have read and researched, as well as my personal experience.  Keep in mind each person is different and your experiences with Anxiety may be different to mine.

I have found that some of these supplements and vitamins do alleviate anxiety symptoms and foster a sense of calm in me. 

 Omega-3 Fatty Acids

Omega-3 fatty acids are essential for maintaining brain health and have been found to have a positive impact on anxiety symptoms. These healthy fats can help reduce inflammation in the brain, regulate neurotransmitters, and improve overall mood. Women over 50 can incorporate omega-3 fatty acids into their diet through fatty fish like salmon, mackerel, or through high-quality fish oil supplements.  I am not a huge fan of fish and prefer seafood so I take my Fish Oil supplement every day.


This is one I take religiously every day.  Magnesium is a mineral that plays a crucial role in regulating the body's stress response and promoting relaxation. Adequate levels of magnesium have been linked to lower anxiety levels. Women over 50 can consider taking magnesium supplements or increasing their intake of magnesium-rich foods such as leafy greens, nuts, seeds, and whole grains.  Make sure that you take Magnesium Citrate instead of the other Magnesiums.  Studies have shown that it is better absorbed than Magnesium Oxide or Magnesium Chelate.

Vitamin B Complex

B vitamins, particularly vitamin B6, B9 (folate), and B12, are essential for maintaining healthy brain function and supporting the nervous system. Deficiencies in these vitamins have been associated with increased anxiety and stress. We can benefit from a vitamin B complex supplement or by consuming foods rich in B vitamins, such as fortified cereals, legumes, leafy greens, and lean meats.


This is one of those supplements that are not super well known, at least it wasn't to me.  L-theanine is an amino acid commonly found in green tea. It has been known to promote relaxation, reduce stress, and improve sleep quality. Studies suggest that L-theanine can help reduce anxiety symptoms and promote a calm state of mind. Women over 50 can incorporate L-theanine by drinking green tea or taking L-theanine supplements.  I chose the latter. since I have a hard time liking green tea.

Adaptogenic Herbs

Adaptogenic herbs such as ashwagandha, rhodiola rosea, and holy basil have been traditionally used to support the body's response to stress and promote emotional well-being. These herbs help regulate the stress hormone cortisol and enhance the body's resilience to anxiety. Women over 50 can consider incorporating adaptogenic herbs into their routine through herbal supplements or teas.

Ultimately, managing anxiety during the later years is essential for promoting our emotional well-being. Incorporating supplements and vitamins that have been shown to reduce anxiety can be a valuable addition to a holistic approach to anxiety management. Omega-3 fatty acids, magnesium, vitamin B complex, L-theanine, and adaptogenic herbs offer promising benefits in reducing anxiety symptoms and supporting overall mental health.  Always remember, self-care is the foundation of holistic well-being

Remember to consult with a healthcare professional to determine the appropriate dosage and suitability of these supplements based on individual needs.

At VitaliNatura Essentials™, we understand that taking care of your body is essential, especially as you age. That's why we offer a variety of supplements designed to support your unique needs. Check them out and see how they can help you feel your best.

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