Researchers looked at data from over 84,000 people in the UK to understand how eating sugar might affect anxiety. They discovered that the relationship between sugar and anxiety isn’t straightforward—it depends on how much sugar you eat, your age, and whether you’re male or female. Younger people and women seemed more affected by sugar consumption when it came to anxiety symptoms. The study suggests that cutting back on sugar, especially the type found in processed foods, might help some people feel less anxious, but the effect varies greatly from person to person.

The Quick Take

  • What they studied: Whether eating different types of sugar is connected to anxiety symptoms, and if the amount of sugar matters
  • Who participated: 84,087 people from the UK Biobank study, ranging in age from young adults to seniors, both men and women
  • Key finding: The connection between sugar and anxiety isn’t simple—it depends on your age and gender. For people under 45 and those aged 46-64, eating more sugar was linked to higher anxiety scores, but the pattern was different for older adults. Women showed stronger connections across most sugar types compared to men.
  • What it means for you: If you’re under 65 and experiencing anxiety, reducing sugar intake—especially from processed foods—might help, though results vary by person. This is one piece of the puzzle, not a complete solution for anxiety management.

The Research Details

This was a cross-sectional study, which means researchers looked at a large group of people at one point in time and examined the relationship between their sugar eating habits and anxiety levels. They used data from the UK Biobank, a massive health database with information on nearly 500,000 people. From this database, they selected 84,087 people who had complete information about their diet and anxiety symptoms.

Participants reported what they ate using an online food diary tool called Oxford WebQ. Researchers then calculated how much total sugar, glucose, fructose, maltose, and sucrose each person consumed. To measure anxiety, they used a standard questionnaire called the GAD-7 (Generalized Anxiety Disorder-7), which asks seven questions about anxiety symptoms.

The researchers used advanced statistical methods called generalized additive models to look for curved or non-linear relationships between sugar and anxiety. This approach is important because it can detect patterns that don’t follow a simple straight line—for example, a little sugar might be fine, but too much could cause problems.

This research approach matters because it uses real-world data from a huge number of people rather than just a small group in a lab. The non-linear analysis is particularly important because it can find ’tipping points’—amounts of sugar where anxiety symptoms might suddenly get worse. Understanding these patterns by age and gender helps doctors and nutritionists give better personalized advice.

Strengths: This study included a very large sample size (84,087 people), which makes the findings more reliable. The researchers looked at different types of sugar separately, not just total sugar. They also checked whether age and gender changed the results, which is important for understanding who might be most affected. Limitations: This is a cross-sectional study, meaning it shows relationships at one point in time but can’t prove that sugar causes anxiety—it could be that anxious people eat more sugar. The study relied on people remembering what they ate, which can be inaccurate. The anxiety was measured with a questionnaire, not a medical diagnosis.

What the Results Show

The study found that the relationship between sugar and anxiety is not straightforward—it changes depending on age and gender. For people aged 45 or younger, eating more total sugar and sucrose (table sugar) was connected to higher anxiety scores, but not in a simple way. The relationship followed different patterns depending on how much sugar was consumed.

For people aged 46 to 64, both men and women showed a connection between total sugar consumption and anxiety. However, women in this age group showed connections with all types of sugar studied, while men only showed a connection with sucrose. Interestingly, sucrose (regular table sugar) showed a ‘J-shaped’ pattern in both men and women—meaning very low amounts and very high amounts were both associated with higher anxiety, while moderate amounts were better.

For people aged 65 and older, only sucrose showed a connection with anxiety, and this was only seen in women. This suggests that the effect of sugar on anxiety decreases with age.

The study revealed that different types of sugar (glucose, fructose, maltose, and sucrose) had different effects on anxiety depending on age and gender. Women generally showed stronger connections between sugar consumption and anxiety across more sugar types compared to men. The J-shaped pattern for sucrose suggests that both very low and very high consumption might be problematic, which is different from what researchers might have expected.

Previous research has suggested that sugar might affect mood and mental health, but most studies looked at this in smaller groups or in laboratory settings. This study is one of the largest to examine the specific connection between different types of sugar and anxiety symptoms in a real-world population. The findings support the idea that sugar and mental health are connected, but they show the relationship is more complex than previously thought.

This study has several important limitations. First, it’s cross-sectional, meaning it shows a connection between sugar and anxiety at one point in time but cannot prove that sugar causes anxiety. People with anxiety might eat more sugar to feel better temporarily, which could explain the connection. Second, the study relied on people remembering what they ate, which is often inaccurate. Third, anxiety was measured using a questionnaire, not a clinical diagnosis from a doctor. Fourth, the study couldn’t account for all factors that might affect anxiety, such as stress, sleep, exercise, or other health conditions. Finally, the results may not apply to people outside the UK or from different ethnic backgrounds.

The Bottom Line

If you’re under 65 and experiencing anxiety, consider reducing your sugar intake, particularly from processed foods and sugary drinks. This recommendation has moderate confidence based on this study, but it should be combined with other anxiety management strategies like exercise, sleep, and stress management. If you’re over 65, the evidence for sugar reduction specifically for anxiety is weaker. Always consult with a healthcare provider before making major dietary changes, especially if you have diabetes or other health conditions.

This research is most relevant for people under 65 who experience anxiety and want to explore dietary approaches to managing it. Women may see more noticeable effects than men based on this study. People with generalized anxiety disorder might find this particularly relevant. However, this should not replace professional mental health treatment. People with diabetes or blood sugar concerns should also pay attention to sugar intake for other health reasons.

If you reduce sugar intake, you might notice changes in anxiety symptoms within 2-4 weeks, though some people may take longer. This is not a quick fix—anxiety management typically requires consistent effort over several months to see significant improvement. The effect will vary greatly from person to person.

Want to Apply This Research?

  • Track daily sugar intake in grams (aim to log total sugar from all sources) alongside daily anxiety levels using a 1-10 scale. Record this for at least 4 weeks to see if there’s a personal pattern between your sugar consumption and anxiety symptoms.
  • Set a specific daily sugar limit based on your current intake (for example, reduce by 25% from your baseline). Use the app to log sugary foods and drinks before consuming them, creating a moment to pause and decide if you really want it. Replace one sugary drink or snack daily with a sugar-free alternative.
  • Weekly review: Check your app data to see the correlation between your sugar intake and anxiety scores. Adjust your sugar reduction goal if needed. Monthly assessment: Evaluate overall anxiety trends and whether you notice improvements in sleep, energy, or mood. Share data with your healthcare provider during check-ups to discuss whether dietary changes are helping.

This study shows a connection between sugar consumption and anxiety symptoms but does not prove that sugar causes anxiety. This research is observational and cannot establish cause-and-effect relationships. If you have anxiety or mental health concerns, please consult with a qualified healthcare provider or mental health professional for proper diagnosis and treatment. Do not use this information to replace professional medical advice, therapy, or prescribed medications. Before making significant dietary changes, especially if you have diabetes, blood sugar issues, or take medications, discuss with your doctor or registered dietitian. This study was conducted in the UK and may not apply to all populations.