Anxiety and stress are frequently linked together in a vicious circle. Anxiety increases with stress, and vice versa. In many cases, mood and health deteriorate when cortisol levels rise. Diet and lifestyle changes may be helpful, but frequent additional support is recommended. Vitamins may help elevate mood, balance neurotransmitter levels, boost energy, and possibly enhance cognitive function. Some vitamins that may be used to support anxiety and stress levels include vitamin D3 K2 and magnesium.
Magnesium
Taking magnesium supplements may reduce the symptoms of anxiety and stress. This is because the hypothalamus helps regulate the adrenal and pituitary glands, which are important for stress management. In addition, magnesium may also help regulate neurotransmitters in the brain, which send messages throughout the body. This could help to improve neurological health, which in turn may help to reduce anxiety and stress. However, more research is needed to determine how this mineral can help people.
The benefits of magnesium are not yet fully understood, but research suggests that it may improve mental health. In a 2017 review of 18 studies, researchers found that magnesium may have helped reduce anxiety in participants with postpartum, premenstrual syndrome, and generalized anxiety. However, the results were based on self-reports, and more research is needed.
Niacin
Niacin is a water-soluble vitamin B3 that may reduce anxiety and stress. It works by relaxing blood vessels and making the body feel warm. Those who take it often experience blushing, a sign that the body is absorbing the vitamin. It also may help to maintain a healthy nervous system and skin.
The recommended daily amount of niacin for adults is 16 milligrams (Mg) per day. Niacin may also be an important B vitamin vital for energy metabolism, cell signaling, and DNA repair. Niacin can be found in a variety of foods. It is found in foods such as beef, chicken, and tuna. People with niacin deficiency may possibly be at increased risk of depression and anxiety.
Vitamin C
In times of stress, the human body produces excess levels of cortisol, the body’s fight or flight mechanism. This hormone, also known as internal adrenaline, is released when the body senses an unsafe situation. Before trying a supplement, it is important to understand how your body responds to the effects of stress and anxiety. Vitamin C improves the immune system and may promote a more relaxed state of mind.
Vitamin B is another important vitamin that may help with anxiety. B vitamins may perhaps be linked to a decrease in anxiety and depression, according to a study published in the Journal of Functional Foods. In particular, vitamin B12 may be vital in maintaining normal nerve function, which is important in combating stress and anxiety. Moreover, vitamin B12 may also benefit the brain.
Recent studies have shown that vitamin C may improve the body’s response to stress. Inflammation in the body may cause oxidative stress, which causes psychological and neurologic problems. Antioxidants in vitamin C may help the body deal with oxidative stress and anxiety. Studies have also shown that vitamin C may improve memory and thinking skills.
Pantothenic acid
The human body produces excess amounts of cortisol during stressful times, and this chemical is the body’s natural “fight or flight” mechanism. It is also known as internal adrenaline. The right vitamin intake may play an important role for people with anxiety or stress. However, they must start with a healthy diet. If they lack certain nutrients, they should look for supplements with these specific nutrients.
Pantothenic acid is safe for most people, and the recommended dosage for adults is 5 mg daily. Taking a vitamin supplement containing pantothenic acid is beneficial for many health reasons. For example, it may possibly help individuals with osteoarthritis and rheumatoid arthritis. It also may improve the movement of the intestines.
