We all know that feeling of anxiety. Feeling stressed, uneasy and even panicky. It can often be caused by various triggers. As such, it’s important to find the right vitamins for your anxiety so that you have a natural solution without having to resort to taking prescription medications which may have nasty side effects.
Best Vitamins For Anxiety
Research suggests that various supplements, including vitamins, omega-3 fatty acids, and herbal remedies, may help relieve the symptoms of anxiety.ย
Vitamin D and vitamin B complex may help ease symptoms of anxiety.
According to theย National Center for Complementary and Integrative Health (NCCIH)Trusted Source,ย kavaย was a popular choice before researchers determined that it can cause severeย liver disease.
Passionflower is an example of an anxiety remedy thatย does not haveTrusted Sourceย enough quality evidence to support claims of its effectiveness. Studies that do support passionflowerโs anti-anxiety effects have serious flaws.
The supplements we discuss in detail in the sections below show promise in easing anxiety symptoms. They also have a good record of safety, as backed up by scientific evidence.
Vitamin D
Vitamin Dย plays an important role in mood regulation and nerve andย brainย health.
Researchย has established a link betweenย vitaminย D levels andย depression, claiming that taking vitamin D supplements may help treat the condition.
Some research suggests that there could be a link between vitamin D deficiency and anxiety disorders. Aย 2017 studyย found that taking vitamin D supplements improved both depression and anxiety in women withย type 2 diabetes.
However, research into the link between anxiety and vitamin D has produced mixed results, so further studies are necessary to explore the connection.
The body makes vitamin D as a result of the skinโs exposure to sunlight. People can get more vitamin D by spending more time in the sun, eatingย foods rich in vitamin Dย โ the main source beingย oily fish, such asย salmonย andย mackerelย โ or takingย vitamin D supplements.
Few plant foods contain vitamin D, so it can be difficult for people followingย vegetarianย orย vegan dietsย to get enough vitamin D from the diet alone.
Vitamin D is unlikely to interact with anti-anxiety medications, although it may interfere with other prescription drugs.
For more in-depth resources about vitamins, minerals, and supplements, visit ourย dedicated hub.
Vitamin B complex
B vitaminsย are a group of eight different nutrients that work together to manage many processes in the body, includingย stressย levels.
Aย 2017 studyย found that the participants who had lower blood levels ofย vitamin B12ย were more likely to have depression or anxiety.
Moreover, aย 2018 studyย found that people who ate foods high in B vitamins โ in this case, yeast-based spreads, such as Marmite and Vegemite โ had better anxiety and stress scores than people who did not. This was more pronounced for spreads fortified with vitamin B12.
Taking B complex supplements can help a person get enough of all the B vitamins.
Learn more about the benefits and uses of vitamin B complex supplements here.
People can usually get enough B vitamins from eating a variety of nutritious foods.
Some B vitamins, including vitamins B12 and B2, or riboflavin, mostly occur in animal-based foods. For this reason, people following a vegetarian or vegan diet may need to obtain these nutrients in other ways.
Read about vegetarian and vegan food sources of vitamin B12 here.
Vitamin B supplements are unlikely to interact with anxiety medications. However, they may interfere with other prescription medications.
Magnesium
Magnesiumย is an important mineral necessary for effective functioning of almost every system in the human body.
Several studies suggest that it plays a role in anxiety.
Aย 2017 systematic reviewย looked at the results of 18 different studies. The researchers found thatย magnesium supplementsย may improve measures of anxiety in people vulnerable to the condition. They note, however, that the quality of evidence is currently poor.
Also, a shortย 2016 review studyย reports that people with anxiety related toย premenstrual syndromeย benefited from taking magnesium supplements.
A person can take magnesium supplements or obtain the nutrient by eating the followingย high magnesium foods:
- whole wheat
- spinach
- quinoa
- almondsย andย cashews
- dark chocolate
- black beans
Taking high doses of magnesium can causeย diarrhea. Start with a lower dose, such as 100 milligrams (mg). Avoid exceeding 350 mg per day without a doctorโs approval.
Magnesium can interfere with the efficacy of drugs such asย antibiotics. Some drugs, includingย antidepressantsย and antipsychotic medication, may also interfere with magnesium.
L-theanine
L-theanineย is anย amino acidย that occurs inย greenย andย black tea. Some evidence suggests that it is a mild sedative and anti-anxiety agent.
Aย 2016 double-blind studyย found that people who consumed a beverage containing 200 mg of L-theanine had lower stress response and cortisol levels after undertaking a challenging task than those who received aย placebo.
Start with the lowest effective dosage of L-theanine. Supplements often come in 200-mg capsules. People should not exceed 400 mg without first consulting a doctor.
L-theanine may interact with midazolam. Also, people should not combine L-theanine with sedatives.
Multivitamin and mineral supplements
A supplement that contains a wide range of vitamins and minerals may benefit people with anxiety.
Aย 2019 studyย reports that a supplement that contained B vitamins, vitamin C,ย calcium, magnesium, andย zincย significantly decreased anxiety in young adults.
Aย 2018 studyย notes that multivitamin supplements may benefit people who have mood disorders, such as anxiety.
Each brand of multivitamins contains a different composition of ingredients. It is advisable to check with a doctor or pharmacist about which may be best.
Multivitamins typically do not interfere with anxiety medications.
Best Vitamins For Anxiety, Stress And Mental Health
With a smart nutritional approach to braincare, you can face your dayโs challenges and opportunities with less anxiety, less stress, and more confidence.
If youโre feeling anxious or stressed, or want to take proactive steps today to prevent problems down the road, start with these five natural vitamins that can help with anxiety, depression and panic attacks. We’ve also included all of these nutrients (except for magnesium as it can interact with zinc) in theย Smart Supplementย to help relieve anxiety and soothe stress:
1. B vitamins
Your body needsย eight B vitaminsย for optimal health:ย
- Vitamin B1ย (Thiamine)ย
- Vitamin B2ย (Riboflavin)ย
- Vitamin B3ย (Niacin)ย
- Vitamin B5ย (Pantothenic acid)ย
- Vitamin B6ย (Pyridoxine)ย
- Vitamin B7ย (Biotin)ย
- Vitamin B9ย (Folate)ย
- Vitamin B12ย (Cobalamins)
Allย B vitaminsย play a beneficial role in reducing anxiety and improving your mood. For instance, a study[5] published in theย Journal of Functional Foodsย found that people who ate B vitamin-rich foods saw significant improvements in their anxiety and stress scores compared to those who didn’t eat B vitamin-rich foods.
However, when it comes to vitamin B for anxiety,ย vitamin B12ย is especially powerful for managing your mood. For instance, there’s a strong correlation[4] between low levels of B12 and increased rates of anxiety and depression. B12 also offers additional braincare benefits, such as increasing your ability to focus and remember information.ย
Daily nutrient reference values (NRV) for vitamin B12:
- Adults: 2.4 ฮผg/day
- Pregnant individuals: 2.6 ฮผg/day
- Breastfeeding individuals: 2.8 ฮผg/day
Top food sources for vitamin B12:
- Shellfish like clams, mussels and crab
- Fish, especially Atlantic mackerel and salmon
- Lean poultry, such as turkey or chicken
- Plant-based eaters need to pay special attention to B12, as aside from nutritional yeastโitโs pretty tough to come by
Get the nutrients you need to help feel less anxious with the Heights Smart Supplement.
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2. Vitamin C
You might think ofย vitamin Cย as an immune booster, but itโs also a brain booster and one of the best vitamins for anxiety.
This antioxidant plays a vital role in maintaining homeostasis (i.e., balance) in your central nervous system. A study in the Journal of Nutritional Biochemistry[7] declared that “vitamin C deficiency is widely associated with stress-related diseasesโ and notes that taking a vitamin C supplement may improve your mood and reduce anxiety.
Plus, chronic anxiety leads to elevated levels of cortisol (a stress hormone linked with a higher risk of diabetes and many other diseases). Vitamin C can help your body to better manage its cortisol levels.
NRV for vitamin C:
- Adult males: 90 mg/day
- Adult females: 75 mg/day
Top food sources for vitamin C:
- Citrus fruits
- Colourful vegetables, such as red bell peppers
- Tomatoes
3. Vitamin D
Approximately 40% of Europeans[8] donโt get enoughย vitamin D.ย
And while itโs unclear if a vitamin D deficiency causes anxiety and depression, thereโs a correlation[9] between low vitamin D levels and higher rates of anxiety and other mood disorders. One study even found that taking a vitamin D supplement helped improve symptoms of depression[10].
NRV for vitamin D:
- Adults: 600 IU/day
- Adults over the age of 70: 800 IU/day
Top food sources for vitamin D:
- Fish, such as salmon or sardines
- Egg yolks
- Fortified foods, such as milk or cereal