The Best Vitamins for Anxiety
Best Supplements for Anxiety
Did you know that taking vitamins and supplements can lower your anxiety? It is a straightforward and cost-effective thing that you can do to improve your overall mental health: take vitamins for anxiety.
Below are the vitamins and minerals that have shown to help you struggle with anxiety. While you may not want to take all of these, having them on hand means that you can be sure you have all the vitamins and supplements you need to support your mental health.
Vitamin C is an antioxidant, which helps your body create and maintain connective tissue, including your skin, blood vessels, and bones.
It helps to protect against heart disease, allows you to absorb iron, and lowers your total and LDL (bad) cholesterol and triglycerides. It also protects against cancer by combating free radicals and supports immune function.
Getting enough vitamin C could also help your anxiety; a small study of 42 high school students showed that taking a Vitamin C supplement every day reduced anxiety levels.
The daily recommended value (DV) of Vitamin C is 60 mg for adults. This vitamin is easy to add to your daily routine, protects against common colds, and may help anxiety. It's a good one to add to your medicine cabinet.
B Complex vitamins help to reduce fatigue and improve mood. One study of 215 men found a high-dose B-complex vitamin improved general mental health, stress, and cognitive performance.
Another study of 60 adults with depression showed 60 days of taking a B complex vitamin eld to reduce depression and anxiety symptoms.
The B complex vitamins include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), inositol (B8), folic acid (B9), and cobalamin (B12).
In general, adding a B Complex supplement is a good idea if you live with anxiety. The recommended daily intake varies for each B vitamin and by your age, gender, and health status.
B complex is an easy choice if you are looking for a vitamin supplement that is helpful overall, but that may also help your anxiety.
Vitamin D is vital for the development of bones and teeth and to protect against disease. It also supports immune system function.
Taking a Vitamin D supplement may also help you lose weight, as one study showed that those taking a calcium and vitamin D supplement experienced an appetite suppressant effect.
This vitamin may also ward off depression based on a study of people with depression who experienced improved symptoms when taking Vitamin D supplements.
There is some evidence of Vitamin D being linked to lowered anxiety, so it's best to make sure you are getting enough. Its recommended that adults up to age 70 take 600 IU of Vitamin D per day.
If you aren't getting enough sunlight or worry about your Vitamin D levels, this is an easy supplement to your arsenal. And if you are anxious or trying to lose weight, it's worth a try!
Magnesium is involved in different body functions, including muscle contraction, so it makes sense that too little could disrupt your level of calm. Magnesium plays a role in the signals sent between your brain and your body. It is involved in brain development, memory, and learning.
In healthy adults, magnesium sits inside your NMDA receptors (N-methyl-D-aspartate). It Will prevent them from being triggered too easily, stimulating your nerve cells for no reason.
When your magnesium levels are too low, your NMDA receptors are easily stimulated, killing nerve cells and leading to brain damage. Low levels of magnesium have been linked to depression, high blood pressure, and heart disease. There is also some evidence that magnesium supplements help anxiety. Magnesium is one of those "no-brainer" supplements that should be first on your list to try if you are struggling with anxiety.
Zinc is an essential nutrient, meaning that your body can't produce or store it. You need to get it from your food or a supplement regularly.
Zinc is involved in growth and development, immune function, wound healing, metabolism, digestion, nerve function, and other body functions. It's necessary for skin health, protein production, and DNA synthesis.
One study with rats also showed that after being deprived of zinc, they showed signs of anxiety.
The recommended daily intake of zinc is 11 mg for men and 8 mg for women. As there are side effects from taking too much zinc, make sure you do not exceed the recommended dose.
Iron helps to keep you healthy and with your energy level.
If you have low iron, you might experience fatigue, trouble concentrating and becoming ill easily.
There is some evidence that low iron can be related to anxiety symptoms.
However, it's important to be aware that taking iron when you do not need it could harm your health.
This is because supplements usually contain a high dose of iron, which can cause digestion problems and reduced absorption of other nutrients.
Taking iron supplements can also cause cell damage, and in very severe cases, organ failure, death, or coma.
For this reason, it's best to have your iron tested by a doctor before deciding to take a supplement. That way, you will know whether it is necessary or not.
Calcium helps your body to release hormones, move muscles, and circulate blood. It also allows you to carry messages from your brain to your body. Calcium is also essential for strong teeth and bones. If you don't have enough calcium in your diet or from supplements, then your body will take it from your bones, making them weak.
Because your body does not make calcium, you need to get it from food or supplementation. Dietary sources include dairy products, dark green vegetables, and calcium-fortified cereals, orange juice, etc.
It's also important to note that your body needs Vitamin D to absorb calcium. So, be sure you are not low on Vitamin D or taking calcium won't help (remember: sunshine is the best source of Vitamin D).
There is also evidence that calcium can reduce PMS (pre-menstrual syndrome) if you are a woman. If you suffer from bad PMS, taking calcium could help.
The recommended dose of calcium is 1000 mg each day. Since too much calcium can have side effects, it's best to check with your doctor before taking it.
GABA (gamma-aminobutyric acid) is a naturally occurring amino acid that functions as a neurotransmitter in your brain. GABA considered an inhibitory neurotransmitter because it blocks brain signals and reduces your nervous system activity.
When GABA attaches to a GABA receptor in your brain, this produces a calming effect that can help with anxiety. GABA is not available from food sources. The primary sources are fermented foods like tempeh. Some people with certain disorders may have lower GABA levels, including those with seizure disorders, movement disorders (e.g., Parkinson's), ADHD, anxiety, and depression.
There is still limited evidence on whether GABA supplements help or reach the brain. However, there is some evidence that taking GABA may help to increase a sense of relaxation and reduce stress.
There is also evidence that GABA may help you to fall asleep.
Ashwagandha is an adaptogen, which means that it helps your body to manage stress. It helps to improve brain function, lower cortisol, and help reduce anxiety and depression.
Ashwagandha is a herb used primarily in alternative medicine. Because it is a herb and not a vitamin/mineral, it is essential to note that the FDA does not evaluate its safety.
You should check with your doctor before taking this or any other herbal medicine.
In one study, 88% of people who took ashwagandha reported lowered anxiety, compared to 50% taking a placebo.
Ashwagandha root extract typically taken in 450-500 mg capsules up to twice per day.
Rhodiola is also a herb and adaptogen, meaning that it helps your body adapt to stress.
In one study of 101 people with work and life stress taking 400 mg per day, they showed reductions in signs of stress such as anxiety, fatigue, and exhaustion, after only three days.
Rhodiola has many other proven benefits, including reduced depression, improved brain function, etc.
The optimal dose is 400-600 mg in a single dose, taken on an empty stomach but not before bedtime (since it has a stimulating effect).
Probiotics ensure that you have the right gut bacteria. This is important for weight loss, digestion, immune function, healthy skin, and reduced disease risk.
Probiotics are a type of friendly bacteria that you can get from certain foods (e.g., yogurt) or from a supplement.
Some scientists refer to your gut as your "forgotten organ" since its metabolic activities are similar to that of an organ.
Probiotics have been shown to help with digestive health, weight loss, etc.
Finally, there is evidence that probiotics may help with anxiety and depression.
Fish Oil & Omega 3
Fish oil is a supplement extracted from fatty fish like salmon or sardines.
It contains two types of omega-3 fatty acids, which have benefits for skin and heart health.
Research has shown that a lack of omega-3 may be linked to learning and memory problems and accelerated brain aging. However, those with healthy brains do not offer benefits from taking fish oil.
Research shows that fish oil supplements improved depressive symptoms compared to the effects of antidepressant medications.
Valerian root has sometimes been called "Nature's Valium." It is a herb that may promote sleep and reduce anxiety.
Valerian root may inhibit the breakdown of GABA in the brain, which results in feeling calm and tranquil. The same way that medications like Xanax and Valium work.
Kava Kava is a member of the nightshade family of plants known for its stress-reducing and anxiety-reducing properties.
There are some concerns about its safety, so you should consult your doctor.
If you want to make sure you are getting the recommended doses of all vitamins, an easy way to do that is to take a multi-vitamin.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Vitamin and mineral supplements should not replace a balanced diet. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.