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Vitamins for Anxiety

The Most Essential and Effectual Vitamins for Anxiety

How to keep anxiety related issues in control? The answer lies in taking vitamins for anxiety. To know which vitamins are useful in this regard, read on...
Nicks J
Last Updated: Apr 22, 2018
Talk about anxiety treatment, think vitamins. This is the mantra that has got widespread acceptance when it comes to coping with anxiety. No doubt, today's lifestyle acts as a breeding ground for stress. However, stress alone is not the sole contributor to anxiety disorders. Vitamin deficiency can also be a major factor in triggering anxiety. Research has proved that poor nutrition increases the risk of anxiety. So, a diet high in vitamins can definitely help to manage stress and improve anxiety. Eating the right food that supplies vitamins in ample amounts can be helpful to combat anxiety successfully. After all, following a healthy diet is crucial to keep us mentally agile. Certain vitamins are found to uplift our mood and hence taking them as supplements or obtaining through natural resources benefits to ward off anxiety.
In today's stress ridden lifestyle, experiencing anxiety feelings has become a common phenomenon. Anxiety and other mental problems such as depression are often the result of nutritional deficiencies. So those feeling anxious need to understand that appropriate intake of vitamins daily can be effective to curb anxiety disorders successfully.
Vitamins for Anxiety Disorders
Vitamin B1
Intake of B vitamin supplements or its natural resources can play a crucial role to alleviate anxiety disorders. Vitamin B1 (thiamine) deficiency can trigger mental disorders like anxiety and agitation. Taking vitamin B1 supplement daily (50 mg or as prescribed by the doctor) can help to improve symptoms of anxiety substantially. Vitamin B1, not only helps to reduce anxiety but also improves memory. Vegetables like asparagus as well as fish like salmon are some excellent sources of vitamin B1.
Vitamin B2
Also referred as riboflavin, vitamin B2 is also useful for the anxiety treatment. Mood disorders such as anxiety or depression are regarded as symptoms of riboflavin deficiency. Foods high in vitamin B2, are yogurt, milk and avocados and including them in the diet is beneficial for anxiety sufferers.
Vitamin B3
This vitamin can also contribute to reduce elevated stress levels. People suffering from panic attacks are often asked to have vitamin B3 (niacin) supplements, as it provides a calming effect. This is one of the best vitamins for anxiety that can help to improve these mental disturbances. Taking appropriate doses of vitamin B3 daily can help to bring down anxiety levels considerably in a couple of weeks. Found abundantly in milk and eggs, it can help to treat mental disorders such as depression.
Vitamin B6
Why to include vitamin B6 (pyridoxine) in the diet? Vitamin B6 helps the brain to produce certain chemicals, known as neurotransmitters, which help to manage anxiety effectively. Vitamin B6 foods such as sweet potatoes and bananas also act as immune system boosters.
Vitamin B12
This is a water-soluble vitamin that ensures healthy functioning of the brain and the nervous system. Hence, its deficiency can have a negative impact on the nervous system. This may lead to nervous system disorders and cause anxiety and depression. That is why, vitamin B12 supplements or foods are regarded as natural anxiety remedy.
Vitamin C
To overcome the cycle of anxiety and stress, use of vitamin C supplements that are available in the form of capsules can help in this regard. Intake of vitamin C rich foods or supplements ensures that adrenal glands works properly, which helps to cope with anxiety.
Vitamin D
Apart from B vitamins, vitamin D can also contribute to reduce anxiety. Deficiency in vitamin D is often related to panic attacks. Emotional issues such as anxiety and restlessness are often found in those deficient in vitamin D. Having vitamin D foods or its supplements can positively affect the levels of anxiety and depression.
Vitamin E
Anxiety related behavior can also be the result of vitamin E deficiency. A recent study revealed people experiencing panic attacks or bouts of depression have low vitamin E intake from their diet. Vitamin E can definitely help to ease anxiety and relieve symptoms of depression.
Apart from vitamins, minerals like magnesium and calcium can also play an important role to alleviate anxiety. Nervousness, and tension associated with anxiety can be brought under control with adequate intake of calcium and magnesium. These minerals are important when it comes to treating anxiety sufferers. Both calcium and magnesium display antianxiety properties and moreover studies also show that calcium relaxes the nervous system. Calcium raises serotonin levels, a chemical in the brain that is known to maintain good mood and calms the nerves. So, taking the necessary supplements or increasing the intake of foods rich in these nutrients may help to relieve anxiety.
Deficiency of this trace mineral can also make a person susceptible to mental health issues such as anxiety. This is because zinc assists in the production of mood lifting chemicals and hence its deficiency can lead to nervousness and anxiety.
Healthy Diet
Dietary changes that promote healthy meals often work to curb anxiety. Studies also show that a well-balanced nutritious diet can substantially minimize the risk of mental disorders like anxiety and depression. Including fruits, vegetables, fish and whole grain products to the diet may help to keep anxiety and depression at bay. Healthy foodstuffs like peaches, acai berries and almonds are full of nutrients and so can reduce the likelihood of anxiety.
On the whole, diet rich in all B complex vitamins (B1, B2, B3, B6, B12) is considered to be an antianxiety diet. A natural way to get relief from anxiety problems would be to have foods high in vitamin B. Even vitamins C, D and E have to be taken in appropriate amounts to keep anxiety at bay. Overdose should be avoided, otherwise these vitamins can cause side effects, thereby making the patient more anxious. In short, overdose of vitamins will defeat the purpose of using it. So, it would be better to consult a doctor to know about the exact dosage that would work to cure the ailment.