Vitamins for Anxiety

List of Vitamins for Anxiety Relief

Almost everyone experiences situational anxiety especially if he or she is about to face something new, different or perceived as a difficult situation. Excessive worry, the fear of making a decision and of the unknown can cause emotional turbulence and change a person's state of mind. Consuming too much alcohol depletes vitamins and affects the levels of the brain chemicals which will lead to anxiety and depression in addition to other health problems.

Feeling anxious once in a while is common. But getting constant panic attacks, experiencing social phobia and other anxiety disorders are damaging because it can interfere with a person's life and performance. If you are consistently feeling anxious, find out the causes and triggers and try to notice the symptoms so that you can find the solution.

Certain vitamins may help reduce or treat the symptoms of anxiety and help you stay calm, relaxed, sleep better and maintain positive mood. The B vitamins or B complex are recommended vitamins for anxiety because they play an important role in cognitive health and nervous system function. All of the B vitamins convert food into energy that the brain and nervous system need. They also metabolize fats and protein and are necessary for the eyes, hair, liver and hair health.

Among them, vitamin B1 or thiamine is an essential vitamin for the functioning of the nervous system. A diet rich in refined carbohydrates will deplete vitamin B1. It will then slow down the brain's ability to utilize glucose and decrease its energy to perform mental activities. Besides helping you feel less anxious and agitated, thiamine may improve memory and overcome fatigue. Alcoholics may have to take vitamin B1 supplement because alcohol affects the body's ability to absorb thiamine from foods. A deficiency in thiamine can lead to beriberi and Wernicke Korsakoff syndrome.

Our body cannot make vitamin B1 so we must get this nutrient from foods or thiamine supplement. Natural sources of vitamin B1 include dried beans, eggs, fortified cereals, breads and pasta, lean meats, lentils, peas, soybeans, sunflower seeds and whole grains.

Vitamin B2 or riboflavin deficiency can cause fatigue, migraine headache, emotional instability and mood disorders which include anxiety and depression. Foods high in riboflavin include almonds, brewer's yeast, Brussels sprouts, broccoli, eggs, milk, yogurt and spinach.

A deficiency of niacin or vitamin B3 can cause mental symptoms such as agitation, anxiety and mental and physical sluggishness. When combined with vitamin B1, B2, vitamin B6 and vitamin B12, niacin or niacinamide help maintain healthy nerve cells. Another benefit of taking niacin is it may help prevent Alzheimer's disease which is a brain disorder which is common among older people. You can get niacin from dairy, eggs, lean meat, nuts and poultry.

Vitamin B6 or pyridoxine is one of the vitamins for anxiety and to improve moods. One of its functions is to assist the body produce neurotransmitters and hormones such as dopamine, melatonin, norepinephrine and serotonin. Neurotransmitters are chemicals that transmit signals in between the neurons of the brain. Studies indicate that high dosage of vitamin B6 influences the levels of serotonin and GABA which help reduce anxiety and depression. Natural sources of vitamin B6 include bananas, cantaloupe, green peppers, milk, poultry, pecans, tuna and wheat bran.

Vitamin B12 or cyanocobalamin is another vitamin that is essential for maintaining a healthy nervous system. A deficiency of cobalamin can lead to anxiety, loss of appetite, fatigue, mental confusion and stress. The body cannot produce vitamin B12 so you have to get it from your diet or take vitamin B12 supplement. Foods rich in vitamin B12 include eggs, fortified grain products such as cereals, milk, meat, poultry and shellfish.

A study indicates that taking between 500mg to 3000mg of Vitamin C daily helps in reducing mental and physical responses to stress and may prevent anxiety. Vitamin C is an antioxidant and helps fight free radicals. It also aids in ensuring that the adrenal gland functions effectively which will then help in managing anxiety.

Instead of taking individual B vitamins for anxiety, it's better to take B complex supplement along with vitamin C. There are many additional benefits of taking these vitamins besides managing stress and anxiety. These vitamins help regulate antioxidant in the body and stimulate the immune system.

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