It’s shocking but true to realize that stress and anxiety are slowly becoming the most seen disorders, especially in America. Furthermore, the serious cynical state warrants a better understanding but the current issue lies in addressing this problem effectively. Also, when you are stressed, your body will invariably lose sufficient amount of vital vitamins and nutrients. Therefore, let’s grab this opportunity to learn more about anxiety vitamins.
In The Article
How Anxiety Causes Vitamin Deficiency?
As a matter of fact, neurotransmitters and stress hormones eat a large chunk of vitamins necessary for a calm state of mind. In general, anxiety affects your digestive system and very less gets absorbed by your body.
As a result, your body’s supply of minerals and anti-anxiety vitamins decreases affecting your tolerance level.
How To Manage Anxiety And Stress?
Important Anxiety Vitamins
Vitamin B plays a crucial role in promoting a healthy nervous system and brain. In general, they can help you restore frequent memory loss, stop depression, postpone brain ageing, and increase longevity.
In fact, multiple studies have pointed out that consuming this anxiety vitamins supplements can help boost your energy levels.
Different Types of Vitamin B
Also called as an anti-anxiety vitamin, vitamin B1 improves the immune system and increases anti-anxiety resistance.
Vitamin B remains vital to the production of stress hormones secreted by the all-important adrenal glands. Also, this vitamin manages neurotransmitters connected with learning and memory.
Vitamin B3 or niacin is mainly needed for the creation of stress-related hormones. And, they also help decrease inflammation.
Bear in mind, inflammation stops energy production causing depression, mental fatigue, brain fog, anxiety and stress.
Pyridoxine or vitamin B6 is employed in the management of norepinephrine and epinephrine. In other words, when you feel anxious, the production of B6 gets affected. In addition, vitamin B6 manages dopamine, serotonin, and GABA.
Dopamine improves focus and aids you stay focused. Equally important, low levels of dopamine will result in dependence on sugar, nicotine, and caffeine.
Gamma-aminobutyric acid or GABA relaxes the brain. Additionally, you may find it difficult when GABA levels fall below normal.
Low serotonin levels are connected with the seasonal affective disorder, depression, insomnia, anxiety, and negative thinking.
In fact, riboflavin is connected with energy oxidation and production of fatty acids. It’s widely believed that vitamin B2 intake can control anxiety or stress level.
In the first place, cobalamin or vitamin B12 improves cognitive deficits, nerve disorders, and anaemia. On the other hand, B12 deficiency can cause hallucination, panic attack, depression, anxiety and even memory loss.
Overall, vitamin B12 deficiency can create permanent brain or nerve damage.
Folic acid or vitamin B9 is consumed via food. Folic acid stops anaemia, repair DNA, and synthesize DNA. However, folate deficiency may lead to depression, anxiety, and some recommend taking B9 and B12 together to fight depression.
Foods that contain Vitamin B
- Cobalamin or vitamin B12 – nori(seaweed), animal foods, liver, and clams
- Folate or vitamin B9 – Brussels sprout, black-eyed peas, yeast, liver, green vegetables like spinach
- Vitamin B7 – Meat, dairy, eggs, and poultry
- Pyridoxine or vitamin B6 – Non-citrus fruits, starchy vegetables, potatoes, organ meats, fish, and poultry
- Vitamin B5 or pantothenic Acid – Sweet potatoes, broccoli, avocados, mushrooms, legumes, eggs, dairy, and meat
- Niacin or vitamin B3 – Peanuts, mushrooms, poultry, fish and meat
- Riboflavin or vitamin B2 – Green veggies, milk, organ meats, meat, and eggs
- Thiamine or vitamin B1 – Nuts, seeds, legumes, fish, meat, and whole grains
Recommended Vitamin B Complex Intake (RDA) Values
- Vitamin B12- 2.4 mcg
- Vitamin B9-400 mcg
- Vitamin B7- 30 mcg
- Vitamin B6- 1.3 – 1.7 mg
- (AI)Vitamin B5- 5 mg
- Vitamin B3- 14 – 16 mg
- Vitamin B2- 1.1 – 1.3 mg
- Vitamin B1- 1.1 – 1.2 mg
2. Vitamin C
Fight stress using vitamin C
As per reports, low levels of this vitamin reflect in depression and anxiety disorders. Additionally, vitamin C fights anxiety and stress.
In fact, vitamin C produces nor-epinephrine, a chemical responsible for managing neurotransmission and stress.
Moreover, C vitamin suppresses the stress hormone cortisol. Therefore, people having sufficient levels of C vitamin can fight stress effectively.
Finally, vitamin C synthesizes and process serotonin, a happy chemical that prevents depression.
Food Source of Vitamin C
Fruits- Kiwi, papaya, pineapple, strawberries, and other citrus fruits
Vegetables- Kale, cauliflower, Brussels sprout, broccoli, tomatoes, hot peppers, yellow bell peppers, green or red peppers
These food sources contain around 100 mg per single serving and the recommended daily intake means 500-1000 mg.
Supplements – Vitamin C
There are different types of supplements and the most popular one is ascorbic acid. Again, these supplements are seen in different forms- liposomal vitamin C, ester-C, without and with bioflavonoids, and natural synthetic.
The RDA of C vitamin is present between 75 and 90 mg daily.
3. Magnesium – The Best Available Natural Valium
Firstly, magnesium, also known as “Nature’s Valium”, combats and fights stress and in the process makes you feel calm. Additionally, calcium acts as a simple natural tranquillizer. Both these minerals are taken at night.
Indeed, anxiety causes magnesium to pass in the urine, and therefore reduces body storage.
Indeed, anxiety causes magnesium to pass in the urine, and therefore reduces body storage.
Magnesium reduces anxiety by stimulating the GABA receptors. And GABA controls and minimizes increased brain activity.
Moreover, when GABA levels are less than normal, you may find it difficult to relax. Especially, low GABA levels can cause bowel syndrome issues, panic attack, and anxiety disorder.
To sum up, magnesium can control chronic brain inflammation, maintain blood sugar levels and remove harmful chemicals from the brain.
Food Sources – Magnesium
- Black beans
- Cereal and bread (whole grain)
- Soy products
- Seeds and nuts
However, grains, seeds, and legumes have phytates that prevent the intake of magnesium.
Supplements – Magnesium for Anxiety Relief
- Magnesium glycinate – Induces a calming effect
- Magnesium I-Threonate – Directly enters and stimulates the brain
- RDA levels – Men-420 mg, women- 320 mg
- Soaking in Epsom salt or magnesium sulfate will reduce anxiety, as per reports. Never consume Epsom salts directly or internally.
4. Zinc – Keeps The Nervous System Healthy
Another very important mineral for mental wellness, zinc is stored in the hippocampus section of the brain. Furthermore, zinc modulates stress.
By the by, zinc synthesizes and manages the GABA receptor, responsible for mental calmness. Overall, zinc and vitamin B6 balances the production of happy-chemical, serotonin.
In particular, zinc mineral is found and used for treating depression. Not to mention, it improves the complete function of depressants.
Overall, deficiency in zinc leads to learning problems, mental retardation, dementia, memory loss, ADHD, depression, and anxiety.
How Copper-Zinc Balance Treats Anxiety and Stress?
First, zinc and copper combination plays an important role in relieving anxiety and stress. To clarify, individuals who undergo anxiety might suffer from a low level and high level of zinc and copper respectively.
Abnormal amounts of copper stimulate stress by preventing GABA activity. Significantly; human liver processes copper and only the copper found in cookware or supplements can lead to copper overload.
In reality, foods that have copper are also prosperous in zinc, for example, nuts, legumes, beef, crab, and nuts. Thereby, consuming copper rich food might not help you balance copper-zinc levels.
Hence, the basic thumb rule states that a healthy copper-zinc ratio is 1:10.
Food Sources – Zinc
- Oysters( 1 scoop- 5 times of RDA)
Supplements – Zinc
RDA value for men and women is fixed at 11 mg (men) and 8 mg (women). Different types of supplements are zinc sulphate, oxide, acetate, gluconate, zinc orotate.
However, there are no other types of zinc that are bioavailable.
In conclusion, never exceed 40 mg (UL) of daily dosage.
5. Other Proven Supplements
In general, there are various proven stress-relievers.
6. Multivitamin – For Anxiety And Stress
Taking multivitamins can decrease the level of depression, anxiety, stress while it increases general wellness and alertness.
To sum up, a multi can renew minerals and vitamins depleted by drug drains such as recreational drugs, toxins, sugar, and caffeine.
7. Minerals and Vitamins for Stress and Anxiety – The Last Word
In fact, all minerals and vitamins are necessary for mental wellness, overall health, and your capacity to handle stress and anxiety.
At the same time, especially zinc, magnesium, vitamin C, and B vitamin are useful in eliminating the bad effects. Meanwhile, the continuous production of stress-related hormones in times of stress and anxiety rapidly reduces these nutrients.
In addition, the creation of dopamine, serotonin, and GABA also gets affected.
Overall, consuming a diet featuring vegetables, fruits, and animal foods will improve these nutrients. In case, if you are unsure, start with the best quality multi tablets.