Vitamins and minerals may help alleviate anxiety symptoms. Psychotherapy as well as physician-prescribed medications may be recommended alongside these strategies to manage anxiety effectively.
Vitamins and supplements should not have any serious adverse reactions unless taken in excess. Your digestive system has the capacity to eliminate any nutrients it doesn’t require from entering your system through elimination mechanisms.
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Vitamin A is an anti-oxidant that has the power to boost well-being and support the nervous system, providing vital benefits in terms of relaxation and anxiety relief. When combined with other forms of treatment such as therapy, building support networks, exercise or medication, vitamins may even work to correct biological factors contributing to anxiety.
Vitamin B12, also known as cobalamin, plays an essential role in building red blood cells and supporting neuron function. Furthermore, this essential nutrient plays a pivotal role in cell metabolism and DNA production. Lack of Vitamin B12 has been linked to low mood; research suggests supplementation could boost serotonin levels to combat depression and anxiety symptoms.
Pantothenic Acid and Pyridoxine have not been shown to have anti-anxiety effects in humans; however, they remain essential in providing overall health benefits, helping with conditions like stress, premenstrual syndrome, and gastrointestinal distress.
Zinc is another essential nutrient, shown to relieve anxiety and enhance mood. Additionally, zinc supports immune function as well as the regulation of hormones. Zinc can be found in many food products like lean meats, dairy products, nuts and seeds; plus many different supplements like zinc citrate, oxide and chelate are available as sources.
L-theanine, an amino acid known as a “neurotransmitter modulator,” helps improve focus and reduce stress while encouraging relaxation. Most commonly found in black and green tea, but also available as a supplement, L-theanine can also help those experiencing anxiety by soothing adrenal glands; you can take this natural remedy via tincture, pill or capsule form.
Vitamin C is an antioxidant known to effectively relieve excess cortisol levels produced during times of stress and help keep blood sugar from skyrocketing, which may contribute to feelings of anxiety and depression. Vitamin C should be consumed regularly as it is water soluble.
Vitamin C and the other B vitamins can also help relieve anxiety and enhance mood, according to one study conducted with students consuming diets rich in B vitamins. They reported lower rates of anxiety, stress and fatigue – specifically with Vitamin B12. It helps balance moods while providing energy boosts; also essential in creating myelin sheath that protects neurons and expedites message transmission.
Omega-3 fatty acids, commonly found in fish oil supplements and certain nuts and seeds, have also been proven to promote mental wellness by helping to relieve symptoms such as nervousness and depression. Taking omega-3 has shown promising results in alleviating such anxiety-inducing states.
People suffering from anxiety should consider including vitamin D in their diet. Vitamin D has been proven to boost serotonin levels, which in turn helps you feel calm and relaxed. You can find vitamin D in foods like salmon and tuna as well as fortified cereals as well as certain fruits and vegetables.
Vitamin D supplements should also be consumed by anyone struggling with anxiety, as magnesium plays an integral part in many biological processes, including those related to your brain and nervous system. You can find magnesium-rich foods such as dark leafy greens, legumes, beans, nuts and whole grains.
Many individuals who struggle with anxiety often have vitamin deficiencies which can be addressed. Vitamin B, C, E and magnesium help the body balance emotions and combat stress; those suffering may wish to speak with their physician about adding multivitamins and supplements into their diet for additional support.
Studies are conflicted, yet some indicate that multivitamins can help decrease anxiety symptoms. However, its exact ingredients can vary greatly between brands – these may contain different combinations of vitamins and minerals which could interfere with any medications being taken at the time. When selecting your multivitamin it’s important that it doesn’t interfere with medications you are already taking as this could alter their efficacy.
Vitamin E is an anti-oxidant vitamin that supports healthy nervous system functioning. Furthermore, this powerful nutrient prevents oxidative damage that could potentially lead to anxiety or depression – thus offering some relief to people living with anxiety by eating foods rich in Vitamin E such as sunflower seeds, nuts and kale.
Folic Acid, commonly referred to as folate, may help alleviate anxiety. Folate is essential for cell development and DNA synthesis and deficiency is difficult due to bacteria’s daily production in our digestive tracts.
Niacinamide, a form of Vitamin B3, has been discovered to be effective at treating anxiety. It works directly in the brain to decrease stress and promote relaxation by manipulating certain neurotransmitters. Niacinamide supplements or multivitamins may contain this ingredient.
Vitamin K is a fat-soluble vitamin that supports blood clotting and bone health while supporting nervous system health and helping ease anxiety or depression in those deficient in it. You can find Vitamin K in leafy green vegetables, liver and vegetable oils; bacteria also make their own supply in large intestines. In its two natural forms phylloquinone and menaquinone have different length side chains made up of isoprenoid units called isoprenoids – longer side chains belong to menaquinones; while phylloquinone has a phytyl side chain while longer repeats of 5-carbon units can occur with MK-2 to MK-13).
Vitamin K helps the body produce proteins essential for blood clotting and bone strengthening. Prothrombin, used by prothrombotic blood clots to stop bleeding after injuries, depends on vitamin K as an ingredient to form. Furthermore, osteocalcin helps strengthen bones against fractures by producing prothrombin from vitamin K production.
The body is highly adept at managing how much vitamin K it produces and quickly breaking it down so that levels do not reach toxic levels like they would with some fat-soluble vitamins.
Vitamin K deficiency in adults is rare, but if you experience symptoms such as heavy bleeding or excessive bruising that appear severe enough to warrant consulting your physician, have a blood test ordered, and seek advice regarding diet and supplements to treat symptoms accordingly. Speak to your healthcare provider first before taking any dietary supplements as some can interact adversely with certain medications or cause mineral build-up in the body that could prove hazardous.
Omega-3 polyunsaturated fatty acids found in fish oil have been linked with numerous health benefits, one being its ability to alleviate anxiety symptoms. Studies have revealed that those who consume insufficient quantities of omega 3 tend to experience greater levels of anxiety and depression – but increasing your omega 3 intake by either eating more oily fish or taking fish oil supplements can significantly lessen anxiety symptoms and mitigate depression severity.
Recent research from JAMA Network Open demonstrated the benefits of omega-3 PUFAs taken as fish oil supplements can significantly lessen anxiety. This effect was particularly evident for supplements providing high concentrations of EPA. Since your body cannot produce its own omega-3s, they must come from your diet; eating fish two or three times each week is recommended; otherwise a high-quality fish oil supplement would serve just as effectively.
Increased Omega 3 intake may have an antidepressant-like effect, by helping serotonin reach its destination in your brain. Omega 3 also seems to support healthy cortisol production and support your parasympathetic nervous system.
Dr Bill Harris discusses in this short video how studies have indicated that increasing Omega 3 consumption can reduce anxiety. He provides helpful tips on how to do so effectively.