Helpful Supplements

When it comes to treating anxiety, panic, depression, and other mental health conditions alternative thinking establishes a connection between unsettled nerves, muscles, tension, and general anxiousness with the lack of key nutrients. It is proposed that deficiency is the root cause for imbalance.

 

Vitamin D3

Called the “master key to optimum health,” vitamin D controls the expression of more than 1,000 genes throughout the body, notably in the immune system, in endothelial cells lining blood vessels, pancreatic beta cells, and brain neurons. Genes that vitamin D express prevent influenza and treat tuberculosis, strengthen muscles, prevent common cancers (and possibly suppress metastasizes), and prevent autoimmune diseases. Vitamin D also expresses genes that blunt the immune system-mediated inflammatory response that propagates atherosclerosis and congestive heart failure. For most people the dose needed to reach an optimal vitamin D blood level (25-hydroxyvitamin D) of 50 ng/ml is 5,000 IU/day, ten times the government’s recommended dietary allowance (RDA).


Studies of vitamin D benefits on anxiety disorder have met with mixed results:

  • In Finland, mice without functional vitamin D receptors had increased levels of anxiety. Vitamin D receptors help turn genes on or off. However, this finding was not confirmed in similar Australian experiments.

  • People with fibromyalgia were studied in Belfast. Those who also had anxiety and depression were more likely to have lower vitamin D levels.

  • In Italy, a study of patients on chronic hemodialysis found no correlation between vitamin D levels and symptoms of anxiety.

Vitamin D may lower the risk of diseases that may cause anxiety. These diseases include cancers and cardiovascular disease.

 

In general, there is weak evidence that vitamin D reduces the risk of anxiety. Additional studies are required to determine if a link exists and also the required levels of vitamin D.

 

However, many people report feeling less anxious and more settled in the summer months when exposed to sunlight (Vitamin D producing).

 

Dr. John Cannell, founder of the Vitamin D Council makes these recommendations:

  • The new vitamin D guidelines, released in November 2010 (600 IU /day for adults up to age seventy) are still too low

  • Take 5000 IU daily until your level is between 50 and 80 ng/mL (nanograms per milliliter), the midpoint of the current lab reference range of 32 to 100 ng/mL

  • Once your levels are ideal, take a maintenance dose of 2000 to 5000 IU per day

  • Test your levels every three months (you should see your levels increase pretty quickly over a 3 month period)

Magnesium

A magnesium deficiency can cause or worsen symptoms of anxiety. Magnesium naturally calms the nervous system and the muscles; whereas, a deficiency can result in a tense body and an anxious mind.

 

Eating foods that are rich in magnesium is an important step in correcting a magnesium deficiency naturally. Magnesium can be found most abundantly in coconut water, kelp, cashews, buckwheat, molasses, brazil nuts, pumpkin seeds, cocoa powder and rice bran.

 

Magnesium Supplementation

Those with anxiety will often benefit from magnesium supplementation. Start with 200 mg per day and work your way up to the most effective dose. Too much magnesium may cause loose stools. If this occurs, either cut back on your dose or divide it into smaller doses throughout the day. Most people find that 400-800 mg taken in divided doses will ease their anxiety symptoms considerably.

 

Magnesium citrate, magnesium glycinate and magnesium chloride are among the most absorbable forms of magnesium. Magnesium oil (Chloride) and Epsom Salts (Magnesium Sulfate) can also be used externally in baths and body rubs to boost magnesium levels.

 

The B’s

The ideal dose of vitamin B will vary from person to person, so consulting a medical practitioner to establish the right dose is recommended. Generally, the dose to help mitigate anxiety symptoms will be 50-100 mg, which is higher than the dose contained in most multivitamins. Large doses of vitamin B can turn urine bright yellow after a couple of hours. This is perfectly natural and nothing to worry about.

 

B vitamins should be taken in a complex rather than individually because they work together, and should be consumed with meals to ensure that they are properly broken down and assimilated by digestive enzymes. B vitamins should not be taken in the evening, as they may cause insomnia if taken too late in the day.

 

The B’s also come in coenzyemated or reduced forms for people with trouble absorbing them. These mainly pertain to people unable to process the generic form of the B’s. The most common are:

  • Methyl folate ((6S)-5-methyl tetrahydrofolate or 5-MTHF) is the most biologically active form of folic acid.

  • Methylcobalamin is better absorbed, retained and utilized than other forms of B12. Methylcobalamin protects brain and nerve tissue.

  • Pantethine is a derivative of vitamin B5 and is a precursor to Coenzyme A (CoA), which is involved in oxidative metabolism.

  • Pyridoxal 5-Phosphate (P-5-P) is the coenzyme form of vitamin B6 and is necessary for the metabolism of proteins and amino acids.

Vitamin B1 (Thiamine)

Symptoms of thiamine deficiency can include agitation, fearfulness, and psychosomatic complaints. Thiamine deficiency can cause anxiety in people who are not prone to it by nature. Natural sources of B1 include:

  • Beef

  • Milk

  • Oats

  • Nuts and seeds

  • Lentils and beans

  • Brewer’s yeast

  • Oranges

  • Pork

  • Brown rice

  • Whole grain cereals and breads

Vitamin B2 (Riboflavin)

While this B vitamin isn’t directly implicated in anxiety reactions, because B vitamins work synergistically, getting sufficient riboflavin is important for ensuring that other B vitamins are effective. Natural sources of riboflavin include:

  • Dairy products

  • Meats and liver

  • Eggs

  • Broccoli and asparagus

Light exposure can destroy riboflavin, so opaque containers are preferable to glass bottles for dairy products.

 

Vitamin B3 (Niacin/Niacinamide)

In animal studies, niacinamide has provided benefits similar to a benzodiazepine reducing aggressiveness and inducing muscle relaxation. For people, this supplement is particularly effective when anxiety may be related to hypoglycemia (low blood sugar), which can cause the body to release adrenaline to prevent fainting. This adrenaline release may trigger the “fight or flight” response, which can cause a panic attack in susceptible individuals.

 

A small-scale study conducted by Prousky (2005) found that supplementing with a relatively large dose of niacinamide mitigated anxiety symptoms in people. Having you doctor's approval and supervision is important. The mechanism of action is unclear, and more research is required to confirm these effects. Natural sources of B3 include:

  • Meat

  • Fish

  • Eggs

  • Milk

  • Yeast

  • Green vegetables

  • Cereal grains

Vitamin B5 (Pantothenic Acid)

Pantothenic acid supports the adrenal glands and may help deal with stress. Natural sources include:

  • Fish (especially cod and tuna)

  • Chicken

  • Eggs

  • Dairy products

  • Broccoli

  • Lentils and peas

  • Avocados

  • Sweet potatoes

  • Mushrooms

  • Whole wheat bread

Vitamin B6 (Pyridoxal Phosphate)

Vitamin B6 is required to synthesize Gamma-Aminobutyric Acid (GABA), which helps to regulate anxiety. As such, B6 deficiency may cause heightened anxiety. B6 is also involved in converting tryptophan to serotonin, the latter of which affects both anxiety and overall mood. Natural sources of vitamin B6 include:

  • Cereal grains

  • Vegetables such as peas, spinach, carrots, and potatoes

  • Dairy products

  • Eggs

  • Fish

  • Meat

  • Liver

Vitamin B8 (Inositol)

A study of 21 patients who suffered from panic disorder (and in some cases agoraphobia as well) found that those taking Inositol achieved a significant reduction in both severity and frequency of panic attacks and agoraphobia symptoms compared to the placebo group (Werbach, 2004). However, there hasn’t been enough research conducted to confirm B8’s efficacy in treating anxiety. Natural sources of Inositol include:

  • Brewer’s yeast

  • Wheat germ

  • Liver

  • Brown rice

  • Bananas

  • Oat flakes

  • Vegetables

  • Raisins

  • Unrefined molasses

Vitamin B12 (Cobalamin)

Vitamin B12 helps maintain the health of nerve cells, and those deficient in it are inclined to experience heightened anxiety. Natural sources of B12 include:

  • Clams and molluscs

  • Beef

  • Fortified cereals

  • Fish (trout, salmon, tuna)

  • Dairy products

  • Eggs

  • Chicken

Those who wish to increase B vitamins in their diet should only eat unprocessed, unrefined, fresh foods. Converting whole wheat flour to white flour, and brown rice to white rice, strips out most of the vitamins and minerals. Canning may also significantly diminish vital nutrients.

 

Zinc

Enzymes containing zinc are necessary for the synthesis of serotonin. Since many of the current pharmacological treatments for anxiety act on the serotonergic system, the implication is that a severe zinc deficiency could lead to a reduction in serotonin synthesis and an increase in anxiety.
A second neurotransmitter, gaba-aminobutyric acid (GABA), regulates mood states. In fact, some of the older medications for treating anxiety like Valium and Xanax work by binding to GABA-nergic receptors in the brain. Zinc stimulates one of the crucial enzymes, pyridoxal kinase, involved in the synthesis of this neurotransmitter


Monitoring Zinc is important as higher levels of zinc do not necessarily reduce anxiety. In fact, too much zinc can have the opposite effect, according to the results of animal research published in the May 11, 2010 edition of "Physiology & Behavior." In this study, rats were given either plain water, zinc in various concentrations or a combination of zinc and copper. Compared to rats given water only, the zinc-only rats showed more anxiety, as measured by their tendency to "freeze" under stress. The zinc-only rats also showed impaired memory on a task requiring them to swim to an underwater platform whose location was rendered invisible by adding powdered milk to the water. In contrast, the rats given both zinc and copper performed as well as the rats given water only. These results do not prove that zinc causes anxiety or memory loss, but they do indicate that a proper balance of zinc and copper is necessary for optimum mental functioning.

 

If you are considering taking zinc to treat anxiety, it is important to realize that it may not help you if your zinc levels are already within normal range. Zinc, like other minerals, is beneficial in proper amounts but toxic in large doses. Unless you are pregnant or nursing, the recommended daily allowance of zinc is 11 mg. You should never take more than 40 mg per day under any circumstances and should always consult your doctor before taking more than the recommended daily allowance of any nutrient.

 

*Disclaimer: This content is provided for general information purposes only. The information contained within this page does not constitute medical or pharmaceutical advice, which should be sought from qualified medical and pharmaceutical advisers.