Understanding Anxiety: Why Hormones and Nutrition Matter

If you’ve been feeling more anxious than usual — even if you’ve never had anxiety before — you’re not alone. For many women, anxiety begins to show up or intensify in their 30s and 40s, right alongside other subtle (or not-so-subtle) changes in their cycle, mood, or energy.

Anxiety isn’t just a mental health issue. It’s often a whole-body signal that your nervous system, hormones, or nutritional reserves are under strain. During perimenopause, the perfect storm of hormonal fluctuations and modern-day stress can leave you feeling overwhelmed, wired, or just not like yourself.

The good news? There are real, evidence-based ways to support your body and ease anxiety — naturally.

Hormonal Changes and Anxiety: What’s Really Happening

Anxiety during perimenopause isn’t just a coincidence. It’s directly linked to the fluctuation of key hormones, particularly oestrogen and progesterone.

Oestrogen helps to regulate serotonin — one of the brain’s key “feel good” neurotransmitters. As oestrogen levels begin to fluctuate and decline, serotonin levels may drop too, leading to mood swings, low resilience to stress, and rising anxiety.

Progesterone, on the other hand, has a calming, soothing effect on the brain by enhancing GABA, the body’s natural "chill" neurotransmitter. As ovulation becomes less reliable, progesterone levels decline — and with it, the sense of ease and stability it provides.

If you’re feeling more emotional, overstimulated, or overwhelmed in the lead-up to your period or during big hormonal shifts, these changes could be why.

Other Hidden Drivers of Anxiety

Hormones are just part of the picture. There are several nutritional and lifestyle factors that can amplify anxiety symptoms:

Blood Sugar Swings

Fluctuating blood sugar can mimic anxiety — shakiness, irritability, racing heart, and feeling “hangry” are all signs. Skipping meals, relying on caffeine, or eating too much refined carbohydrate can worsen this.

Nutrient Deficiencies

Certain nutrients are essential for a healthy mood and nervous system. Deficiencies in any of these can make anxiety worse:

• Magnesium: Calms the nervous system and helps regulate the stress response

• B vitamins: Especially B6 and B12, which support neurotransmitter production

• Iron and ferritin: Low stores can worsen fatigue, brain fog, and restlessness

• Omega-3 fatty acids: Important for brain health and anti-inflammatory balance

• Zinc: Supports neurotransmitter function and hormonal balance

  
  

Gut Health

The gut-brain connection is real. Your gut makes and regulates many of the same neurotransmitters that your brain uses — including serotonin. Dysbiosis, chronic bloating, or poor digestion can impact mood, sleep, and stress tolerance.

Natural Supplements That Can Help

If anxiety is starting to take up too much space in your life, natural therapies can help ease symptoms while supporting your underlying health.

Here are some herbs and nutrients I commonly use in clinic — always tailored to individual needs:

Magnesium

Supports muscle relaxation, stress hormone regulation, and sleep quality. Many women are deficient, especially under ongoing stress or with high caffeine intake.

B Vitamins

Especially B6 and B12, which help produce calming brain chemicals like serotonin and GABA. B6 also supports progesterone production and may be helpful in PMS-related anxiety.

Passionflower (Passiflora incarnata)

Traditionally used to calm racing thoughts and settle the nervous system. Gentle and effective without being sedating — great for nighttime anxiety or that “can’t switch off” feeling.

Withania (Ashwagandha)

An adaptogenic herb that helps regulate cortisol and build resilience to stress. Particularly useful when anxiety is linked to burnout or feeling depleted. Not suitable for everyone — especially those with thyroid conditions.

Lemon Balm (Melissa officinalis)

A beautiful, calming herb that eases nervous tension, supports digestion, and gently enhances GABA activity. It’s especially helpful when anxiety shows up as heart palpitations, restlessness, or stomach upset. Can be taken as tea or liquid extract.

Remember: Natural Doesn’t Always Mean Safe

While herbs and nutrients can be incredibly helpful, they’re not one-size-fits-all. Some interact with medications or are unsuitable for certain health conditions.

It’s important to work with a qualified practitioner who can help you choose the right remedy, dose, and combination for your individual needs.

You’re Not Alone — and You’re Not Failing

If anxiety has crept in or become more intense, it doesn’t mean you’re weak or broken. It may simply be a sign that your body needs support — nutritionally, hormonally, or emotionally. With the right guidance, it’s absolutely possible to feel calm, clear, and more like yourself again.

If you're ready to explore the root causes behind your anxiety and create a personalised support plan, I offer 1:1 naturopathic consultations. You can also find helpful guides and hormone-supporting resources in the Southernwood Apothecary store.