If you’re suffering from anxiety, you’re not alone! It’s very common and affects millions of people worldwide. In fact, anxiety is one of the most common illnesses in the US. Nearly 18% of the population, or 40 million adults, struggle with anxiety.
Switching your diet and drinking anti-anxiety smoothies may change your mental health.
Smoothies are an easy and quick way to incorporate more of the “good stuff” into our diet. There are certain foods that may help ease anxiety and can be beneficial for promoting healthy brain function.
Before I’ll get to my favorite smoothie recipes for anxiety, it’s necessary to add a few words of caution though.
Anxiety and depression are serious illnesses. You should never use smoothies instead of professional medical treatment. Smoothies can be a good supplement to a balanced diet, but always consult your doctor before making dietary changes. They can help you find your individual treatment plan.
Best Ingredients for Anti-Anxiety Smoothies
Let’s see which ingredients an effective anti-anxiety smoothie recipe may contain.
Turmeric – Recent research suggests that there may be a link between chronic inflammation and depression. Turmeric has potent anti-inflammatory properties and may help fight inflammation. Its component curcumin is believed to boost brain health and may help relieve anxiety.
Turmeric has been widely studied. Several studies found that curcumin may reduce symptoms from anxiety and depression. This study even revealed that curcumin could help make certain antidepressants more effective.
Keep in mind however that you shouldn’t “experiment” with turmeric all by yourself. If you’re taking antidepressants or other medication, talk to your doctor before adding turmeric to your diet. It runs the risk of interfering with your medication!
You should never use turmeric or curcumin instead of prescribed medication. The spice, as well as other natural anxiety and depression remedies, should only be tried under your doctor’s supervision.
You can add fresh turmeric root to your smoothies or use organic turmeric powder. In all cases, always clean your blender jar directly after making your smoothies to help prevent turmeric stains.
Pumpkin Seeds – If you’re suffering from anxiety, pumpkin seeds should be on your shopping list. Pumpkin seeds are a natural source of tryptophan. Tryptophan can help your body produce serotonin, the chemical responsible for happiness.
Pumpkin seeds are also a good source of potassium and zinc. Although more research is needed, potassium deficiency is linked to fatigue and mood changes. Quite shockingly, this study revealed that 20% of people with mental illness may have a potassium deficiency.
Zinc and its link to anxiety have been more widely studied. Several studies have found that zinc deficiency may induce depression-like symptoms. Our bodies need zinc in order to make neurotransmitters. An imbalance in these neurotransmitters can lead to anxiety.
Cherries – Anxiety is thought to be correlated with lower levels of antioxidants. Loading up on antioxidants may, therefore, be a good choice when you’re struggling with anxiety.
Cherries contain potent antioxidants like quercetin. These antioxidants may help reduce your symptoms and promote calmness.
Blueberries – Talking about antioxidants, blueberries stand on top of the “antioxidant-rich fruit” list. They’re are high in flavonoids that may promote brain health and help with anxiety relief.
Although I love blueberries and the vibrant color they give smoothies, you shouldn’t neglect other types of berries. Most berries are loaded with antioxidants and should be beneficial for treating anxiety symptoms. Here’s a list of the 8 healthiest berries you can add to your smoothies.
If you’re wondering what else to include in your antioxidant-rich diet, take a look at this study that compared the antioxidant content of over 3,000 different foods.
Kiwi – Kiwis contain tryptophan which can boost your well-being neurotransmitters like serotonin. They’re not only good for you but also taste great in smoothies!
Almonds – It is believed that magnesium plays an important role in treating anxiety-related symptoms. Just 12 almonds contain 20% of your daily recommended intake. Other magnesium-rich foods include avocados, dark chocolate, leafy greens, and bananas. For a list of foods loaded with magnesium, check out this article.
Dark Leafy Greens – Leafy greens, like spinach, kale, Swiss chard are low in calories but high in nutrients. They’re rich in antioxidants like quercetin and kaempferol. These antioxidants are believed to promote optimal brain functioning and help with mood. As said before, anxiety and depression have been shown to correlate with lower antioxidant levels.
Avocado – If you’re struggling with anxiety, loading up on B-vitamins can be a good choice. Avocadoes contain a good dose of brain-friendly B-vitamins like thiamine, niacin, and riboflavin. They also contain healthy fats that may further help to reduce anxiety.
Brazil Nuts – Brazil nuts are loaded with selenium. It’s a potent antioxidant that may help to improve your mood. Anxiety and low mood are often accompanied by heightened levels of inflammation.
Consuming more inflammation-fighting foods can, therefore, be beneficial when you’re struggling with anxiety. Be sure not to overdo it though! Consuming too much selenium may cause side effects. Three to four Brazil nuts a day should be sufficient.
Chamomile – Chamomile has long been used to reduce stress and anxiety. One study found that chamomile extract helped reduce symptoms of Generalized Anxiety Disorder (GAD). However, it didn’t significantly prevent future symptoms from occurring.
Chamomile is safe to use. Simply add chilled chamomile tea or organic chamomile liquid extract to your smoothies and see if it works for you.
Dark Chocolate – Dark chocolate or cocoa powder contains potent antioxidants which may be helpful for easing anxiety. Dark chocolate is also believed to increase serotonin levels which help lift your mood. Several studies show the positive effect flavonols, the antioxidant compounds in chocolate, can have on brain health. These compounds are linked to reducing stress and decreasing anxiety.
It’s best to choose dark chocolate with at least 90% cocoa content and low added sugar. I love to use chocolate with 99% cocoa content and zero added sugar. You could also use a good organic dark cocoa powder which you can find in most health food stores or at amazon.
Green Tea (Matcha) – Green tea, especially matcha green tea, has been found to reduce anxiety. Matcha is a finely ground powder of specially grown green tea leaves. A group of Japanese scientists has shown that anxious behavior in mice reduced right after consuming matcha. It is believed that matcha activates dopamine and serotonin receptors. Both are related to anxious behavior.
I can speak from my own experience that matcha helps me whenever I struggle with anxiety. It keeps me grounded and calm. I like to add matcha powder to my smoothies, as well as replace my morning cup of coffee with matcha.
Yogurt – There is some evidence that yogurt may have positive effects on brain health. It’s believed to being anti-inflammatory. As you know by now, inflammation and anxiety are closely related.
One study found that fermented foods may be beneficial for reducing social anxiety in young people. Another review found that there is a link between mental health and probiotics, the bacteria found in yogurt.
I prefer using Greek yogurt in my smoothie recipes. Greek yogurt contains almost two times the protein of regular yogurt while having only less than half the amount of sodium!
Greek yogurt also contains a healthy dose of tryptophan. For delicious Greek yogurt smoothie ideas, check out my 10 healthy Greek yogurt smoothie recipes.
Natural Lavender Extract – Lavender has long been used as a natural remedy to ease anxiety. Lavender is believed to stabilize mood and induce relaxation. Lavender’s application range from massage therapy, inhalation, aromatherapy, and oral consumption.
According to this study, an oral lavender application might be promising. However, the study also believes longer-term follow-ups would be required before oral lavender could be recommended for treatment.
If you’re inclined to give it a go anyway, please make sure to get your doctor’s view first. Also make sure to only use lavender extracts that are suitable for baking, cooking, and drinks.
11 Smoothie Recipes for Anxiety
Now that we know the best ingredients for anti-anxiety smoothies, why not give these eleven smoothie recipes for anxiety a try?
Relieve Anxiety Smoothie
Combine antioxidant-rich dark cocoa powder with sweet banana and creamy yogurt and you’ll get a guilt-free chocolate treat. This smoothie for relieving anxiety tastes almost like a dessert!
This smoothie recipe is not only incredibly delicious but may also help you relieve anxiety. Chocolate contains powerful antioxidants that may reduce stress. Chocolate also contains theobromine that, in smaller doses, seems to have a positive effect on mood.
One of the possible causes of anxiety is low serotonin levels. This neurotransmitter influences mood and can be responsible for anxiety. Studies have shown that chocolate may increase serotonin levels.
On top of that, chocolate is also rich in magnesium. This mineral is believed to have positive effects on anxiety. While some people suffering from anxiety like to supplement magnesium, getting it through food is my first choice.
When I’m talking about chocolate, I really mean dark chocolate. The darker the chocolate is, the more value it has. I like to use organic dark cocoa powder or dark chocolate with at least 90% cocoa content
What You’ll Need:
- 1 cup unsweetened almond milk
- 1-2 tbsp organic dark cocoa powder
- 1 cup strawberries, fresh or frozen
- 1 banana
- ½ cup Greek yogurt
How to Prepare:
Peel the banana. Add everything to your blender jar and blend for one minute until smooth. If you’re using fresh strawberries, add ½ cup of ice to make this smoothie more refreshing. Enjoy!
Breakfast Smoothie for Anxiety
This breakfast smoothie for anxiety is loaded with anti-inflammatory ingredients and antioxidants. Leafy greens are loaded with magnesium, the natural anxiety buster.
Kiwi contains tryptophan. Tryptophan helps your body produce serotonin. This neurotransmitter is also often referred to as “happiness hormone”. Serotonin may improve your sleep, ability to deal with stressful situations, anxiety, and depression.
Your body isn’t able to produce tryptophan, so you should include tryptophan-rich foods into your diet. Other sources of tryptophan include dark leafy greens, seeds, soy products, nuts, and milk.
What You’ll Need:
- 1 ½ cup unsweetened almond milk
- 1 banana
- ½ green apple, cored and cut into chunks
- 1 cup baby spinach
- 2-4 brazil nuts
- 1 kiwifruit, peeled
- ¼ tsp cinnamon
- ½ tsp organic turmeric powder
How to Prepare:
Wash the baby spinach, apple and peel the kiwi. Deseed the apple and place everything into your blender jar. Blend for 1-2 minutes depending on the strength of your blender. Immediately clean the jar to prevent turmeric stains.
Pumpkin Anti-Anxiety Smoothie
If you’re making this anti-anxiety smoothie early in the morning, it’s best to use green tea to give your body a nice caffeine kick. For some people, however, caffeine can make anxiety worse. If you’re one of these people, skip the green tea!
In all cases, caffeine should only be consumed in moderation if you’re struggling with anxiety. If you’re having this smoothie in the evening or late at night, simply use calming chamomile tea instead.
Pumpkin seeds are a good source of zinc and potassium. Both minerals have been found to reduce anxiety and stress. Other foods rich in potassium include leafy greens, avocadoes, and of course bananas. If you’re trying to increase your zinc levels whole grains, nuts, and dairy can be a good choice.
What You’ll Need:
- 1 cup green tea or chamomile tea, chilled
- 1 cup pumpkin chunks, frozen or fresh
- ½ tsp organic turmeric powder
- 2 tbsp pumpkin seeds
- 1 tsp cinnamon
How to Prepare:
Brew the green or chamomile tea and let it chill in the fridge for a few hours. You can also use warm tea and add some ice. Place everything into your blender and blend for 1-2 minutes. Enjoy!
Berry-Cherry Smoothie for Anxiety Relief
This smoothie for anxiety relief is loaded with antioxidants. Pomegranate juice has more antioxidants than most other fruit juices. It has even three times more antioxidants than green tea and red wine!
While it’s best to use freshly squeezed pomegranate juice, but store-bought juice will also work. If you want to make pomegranate juice at home, here’s a review of my favorite pomegranate juicers.
Blueberries are among the fruits with the highest levels of antioxidants. Raspberries and cherries also score high on that list.
Anxiety seems to be correlated with low levels of antioxidants. Therefore loading up on fruits and veggies with high antioxidant levels may be a good choice.
What You’ll Need:
- 1 cup pomegranate juice
- 1 cup fresh raspberries
- 1 cup blueberries, frozen
- 1 cup pitted cherries
- ½ banana
How to Prepare:
Peel the banana. I like to use frozen blueberries since they give smoothies a brighter color that shows their high antioxidant levels. Antioxidants are responsible for giving fruits and veggies their vibrant color. Place everything into your blender jar and blend for up to two minutes until well combined.
Best Smoothie for Anxiety
Matcha is believed to have powerful anxiety-reducing components. Theanine, an amino acid, has been shown to increase both dopamine and serotonin levels in the body. Both neurotransmitters are essential for reducing anxiety and promoting well-being.
Keep in mind however that matcha contains caffeine and caffeine has shown to cause anxiety when consumed in excess. It’s best to use organic high-quality matcha with high levels of theanine. This useful amino acid may actually hinder the anxiety caused by caffeine.
Green tea in general slowly releases caffeine and the hit you’ll get is more prolonged compared to coffee. From personal experience, I can say that a slow cup of matcha in the morning (instead of coffee) makes me calm and focused. Try it for yourself and see if it can work for you.
What You’ll Need:
- 1 ½ cups unsweetened almond milk
- 1 cup baby spinach
- ½-1 tsp organic matcha green tea powder
- ½ avocado
- ½ cup Greek yogurt
- 1 banana
- 1 tsp chia seeds
- ½ tsp vanilla extract
How to Prepare:
Scoop the flesh out of the avocado and peel the banana. Wash the spinach thoroughly and add everything to your blender jar. Blend for 1-2 minutes until creamy and smooth. Enjoy your delicious smoothie!
Almond Anxiety Green Smoothie
Almonds may be beneficial for people suffering from moderate levels of stress or anxiety. They contain a healthy dose of magnesium. Just twelve almonds contain almost 20% of your recommended daily intake. Spinach also contains a good amount of magnesium.
This review that reviewed several different studies suggests that magnesium is indeed beneficial for reducing anxiety. According to this study, magnesium can regulate neurotransmitters and improves brain health.
What You’ll Need:
- 1 cup unsweetened almond milk
- 1 tbsp natural organic almond butter
- a small handful of almonds
- 1 cup baby spinach
- ½ avocado
- 1 banana, sliced and frozen
- ½ tsp vanilla extract
How to Prepare:
It’s best to use all-natural organic almond butter without added sweeteners and chemicals. Peel the banana, slice and freeze it the day before. Scoop the flesh out of the avocado and wash the spinach. Add everything to your blender jar and blend until smooth and creamy. Enjoy this magnesium-rich anti-anxiety smoothie!
Antioxidant-Rich Green Smoothie for Anxiety
By now you should know that antioxidants may be beneficial for reducing anxiety. This smoothie has a good dose of antioxidants. Collard greens are an excellent source of vitamin A, as well as lutein, zeaxanthin, and carotenoids.
Turmeric might help you raise anxiety-reducing neurotransmitters such as serotonin, as well as lower cortisol stress hormones. Please make sure to clean your blender jar directly after making this smoothie to prevent turmeric stains.
You could also skip the turmeric powder and try turmeric in pill form instead. Always consult your doctor before adding turmeric or ginger to your diet as it may interfere with your medication.
What You’ll Need:
- 1 cup unsweetened almond milk
- 1 cup collard greens, chopped
- 2 tbsp pumpkin seeds
- 1 cup mango chunks, frozen
- 1 cup pineapple chunks, frozen
- ½ tsp organic turmeric powder
- ½-inch fresh ginger root piece
How to Prepare:
Wash the collard greens and roughly chop it. Peel the ginger and place everything to your blender jar. Blend for up to two minutes until well combined. Immediately clean your blender jar after making this smoothie to prevent turmeric stains!
Anxiety-Reducing Smoothie
This smoothie combines a healthy dose of protein with antioxidants. Protein may also be a good choice when it comes to reducing anxiety. Protein is responsible for the production of neurotransmitters like norepinephrine and dopamine. Both are essential for a well functioning brain and mental health.
What You’ll Need:
- ½ cup unsweetened almond milk
- ½ tsp natural lavender extract (optional)
- 1 ½ cup blueberries, frozen
- 1 cup mango chunks, frozen
- 1 banana
- juice of ½ lemon, freshly squeezed
- ¾ cup Greek yogurt
- ½ tsp organic turmeric powder
How to Prepare:
Peel the banana and squeeze the lemon. Place everything to your blender jar and blend for one minute until smooth. Immediately wash the blender jar thoroughly to prevent any turmeric stains!
Kiwi Banana Smoothie for Anxiety
This recipe is a super quick and easy smoothie recipe for anxiety. All you need is a couple of kiwis and bananas and some water. Kiwis are high in vitamin C and anxiety-reducing antioxidants. They also contain tryptophan which your body turns into the “happiness hormone” serotonin. Bananas contain potassium which can be essential for fighting anxiety.
What You’ll Need:
- ½ cup plain filtered water
- 2 bananas
- 3 kiwifruits, peeled
How to Prepare:
Peel the bananas and kiwis. Place everything into your blender and blend for 30-60 seconds. Enjoy this easy smoothie recipe for anxiety!
Anxiety-Busting Smoothie
This smoothie recipe is 100% made of healthy ingredients. High in anxiety-reducing nutrients and low in calories makes this the perfect anxiety-busting smoothie!
What You’ll Need:
- 1 cup green tea or chamomile tea, chilled
- 1 cup baby spinach
- 1 cup blueberries, frozen
- ½ cup pineapple chunks, frozen
How to Prepare:
Brew the chamomile tea or green tea the night before and let it cool in the fridge for a few hours. If you use warm tea, simply add a few ice cubes. Place everything into your blender jar and blend on the highest setting for about one minute.
Blueberry Smoothie for Anxiety
Here’s another antioxidant-rich smoothie recipe for fighting anxiety! It not only has anti-inflammatory properties but also a healthy dose of protein. If you want to make this a perfect breakfast smoothie, simply add a few nuts or one avocado for a healthy dose of “good for you” fats.
What You’ll Need:
- 1 cup pomegranate juice
- 1 ½ cup blueberries, frozen
- 1 banana
- ½ cup Greek yogurt
- ½ tsp vanilla extract
How to Prepare:
Add everything to your blender jar and blend until creamy and smooth. Add a source of healthy fat like seeds, nuts, or avocado to make this a filling breakfast smoothie. Enjoy!
These were my favorite smoothie recipes for anxiety. Hopefully, these smoothies can help you reduce anxiety. Anxiety and depression are a serious illness and you should never try to cure it all by yourself. Always consult your doctor before you’re making dietary changes. Do you have any anxiety-reducing smoothie recipes you’d like to share? Did you try any of the smoothie recipes? How did you like them? I would love to hear from you in the comments section below. Always remember to stay vibrant, happy, and healthy!
