Our body needs a particular amount of minerals and vitamins to function, as they act in all the processes of our body. Therefore, it is not surprising that there are vitamins with effects on the brain and nervous system, as well as on mood regulation.
In an ideal world, we would get all the nutrients we need from the food we put on our plates, but the reality is that life is busy and we can’t always make sure we are eating a completely balanced diet. That’s why today, we will tell you all about the best vitamins & and some important methods for anxiety and stress management.
As Kimberly Langdon, who has 19 years of clinical experience, each method of stress reduction will have different pros and cons:
- Online therapy provides a private space for people to self-expression & support seeking.
- Professional medical advice allows patients to get the latest treatments, medications, procedures, and potential risks to ensure they receive the best care possible.
- CBD gummies are one of the best products to help you sleep & calm down: https://www.healthcanal.com/health/cbd-gummies-for-pain
- Vitamins play an essential role in reducing stress levels, helping the body cope with difficult situations, and boosting your energy.
What are Vitamins for Anxiety?
Vitamin B Complex
Vitamin B is one of the best vitamins for improving anxiety symptoms. Vitamin B6 is found in a multitude of foods, such as fruits and vegetables, chicken, pork, and fish. It reduces anxiety and stress if ingested in large quantities, which means the dose of vitamin B6 found in food is not enough to reduce anxiety.
That’s why it is advisable to take supplements under medical supervision. The benefits of this vitamin are closely related to brain activity, so it can reduce the high levels of homocysteine in the blood, which increases the risk of Alzheimer’s disease.
Likewise, B12 is essential for optimizing our mood and mental performance because it is essential for the production of serotonin, which is our “happy” hormone; the neurotransmitter that promotes a sense of well-being in our brain.
Vitamin D
There is another natural vitamin that significantly reduces our levels of depression, vitamin D. In 2019, a study was published in The National Library of Medicine, which exposed that vitamin D deficiency is associated with anxiety and depression.
The reception of this vitamin is quite fast, just 10-15 minutes of sunlight three times a week would be enough to get the recommended amount of vitamin D (15 mcg or 600 IU per day). In addition, foods such as oily fish, salmon, or mackerel have large amounts of this vitamin.
Vitamin C Supplements
Vitamin C should not only be considered as a simple antioxidant but also as a modulator of mood, stress, and of course, anxiety. The reasons are twofold, the first is that its antioxidant power helps to combat oxidative damage in the brain caused by anxiety.
The second is that it improves the ability to transport oxygen and nutrients in the microvascular system of the brain. When a person has a vitamin C deficiency, GABA receptors no longer function properly, and a low level of this neurotransmitter is associated with anxiety disorders, insomnia, or depression.
As you can see, it is great not only for the immune system but also for brain function and brain health and is vital for mental health conditions.
Magnesium Supplements
Magnesium supports thousands of different reactions within the body, which makes it a really important nutrient in our diet. Magnesium, along with helping with nerve and muscle function, increases the activity of gamma-aminobutyric acid (GABA), an inhibitory neurotransmitter responsible for decreasing nervous activity in the brain.
One of the most important functions of this neurotransmitter is its ability to reduce anxiety. Legumes, whole grains, nuts, and seeds contain magnesium, but many people miss the mark and do not reach the recommended daily intake. You can take a magnesium supplement, as it is a great aid for anxiety disorders.
Chamomile Supplements
Chamomile extract, which comes from the chamomile flower, has long been used as a therapy for anxiety. Anxiety often goes hand in hand with insomnia, so it is not surprising that chamomile is also recommended as a sleep aid.
Along with valerian root, it is one of the best herbs for anxiety, and many people drink chamomile tea, but taking a supplement may be more convenient (and require fewer nighttime trips to the bathroom if taken before bedtime).
However, although it is good to reduce stress and anxiety levels, Harvard warns that chamomile can have adverse effects, as it can increase the anticoagulant properties of some prescription medications. If you are taking such drugs, you should be cautious and consult your doctor before taking them.
How Do Vitamins Help with Anxiety?
Vitamins can improve cognitive performance, increase energy, and balance neurotransmitter levels, which are important for reducing anxiety symptoms.
For example, vitamin C reduces cortisol (the stress hormone) in the blood. They all have a specific mechanism of action in the brain and body, and that, together, can do wonders for you.
Conclusion
Natural supplements and vitamins can be of great help to ease anxiety. They can lead to significant improvements in anxiety disorders as well as cognitive decline. If you want to regulate your mood, you should definitely include these vitamins and essential minerals in your diet.
Still, you should always ask your doctor firsthand before using them, especially if you are under-prescribed medication.
Frequently Asked Questions
- What vitamin is best for anxiety?
The best vitamin for anxiety because of their effects are B-Complex, Vitamin D, C, and A. Also, CBD gummies are an excellent alternative.
- Can vitamins treat anxiety?
Certain vitamins can ease anxiety, improve symptoms, and aid with mood disorders, but they can’t cure anxiety or treat it by themselves. They are not a replacement for anxiety medication and treatments given by a medical professional or healthcare provider. Natural vitamins can be seen as complementary and integrative health, but not as anxiety medications.
- What vitamins help with anxiety and panic attacks?
Vitamin C, B, D, A, GABA, and L-theanine (an amino acid that impacts serotonin, dopamine, and other chemicals in the brain).
- What vitamins do you lack if you have anxiety?
Some significant vitamin deficiencies could be the cause of feeling anxious. Low vitamin D levels have been associated with generalized anxiety disorder. Also, a deficiency in Omega 3 fatty acids and A and B vitamins is associated with physical symptoms and depression.
