11 Best Vitamins for Anxiety Relief — Talkspace (2024)

Anxiety Disorder

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What Vitamins Are Good for Anxiety?

If you were wondering how to treat anxiety with vitamins, some of the best vitamins to help with anxiety include both water-soluble vitamins that dissolve quickly in the body, as well as fat-soluble vitamins that circulate through the bloodstream and are stored by the body when not in use.

Vitamins alone won’t cure your anxiety, but they may help bolster your health and mood overall. A review of 24 studies suggests that herbal and vitamin supplementation can be a beneficial and effective therapy for treating anxiety. Especially when taken in addition to other forms of treatment, like therapy for anxiety, medication, and self-help techniques, vitamins might be an integral component of your overall treatment plan for managing anxiety levels. Read on to learn more about the best vitamin supplements for anxiety.

Water Soluble Vitamins for Anxiety

Water-soluble vitamins are extremely important and can be taken on a regular basis to helpsupportmental health and functioning. While vitamin C and a vitamin B complex can help support brain functioning and regulate mood (decreasing anxiety) and improve symptoms of stress and fatigue, speak with your doctor before you consider taking them.

#1 Vitamin C

A vitamin C deficiency can leave you feeling fatigued or depressed.Researchshows deficient vitamin C levels can result in cognitive impairment and motor deficit. These studies also show that vitamin C supplements can potentially offer beneficial results in treating certain mental health conditions, likemajor depressive disorder (MDD)and anxiety.

It’s one of the best vitamins for anxiety because as an antioxidant,researchsuggests it might play an important therapeutic role in anxiety treatment by ensuring balance in your nervous system.

#2 Vitamin B1 (thiamine)

Like other B vitamins, B1 supports healthy organ functioning, and thiamine has been found effective in treating a variety of anxiety disorders. It does this by helping to maintain a healthy nervous system which is important for effectively combating high stress levels that can occur with anxiety.

#3 Vitamin B6 (pyridoxine)

Research on pyridoxine shows it’s successful as an anti-stress therapeutic that can have a significant impact on serotonin and GABA, the neurotransmitters that control anxiety and depression. Many people choose to take a B6 vitamin supplement as it’s known to provide anxiety relief and can help improve brain function.

#4 Vitamin B9 (folic acid)

Vitamins B9 and B12 are boththoughtto treat symptoms of anxiety.

Folic acid has many uses in the body, and B9 deficiency has been linked to higher levels of anxiety and depression. When taken in conjunction with B12, these B super-vitamins help metabolize serotonin, which is important for mood regulation.

#5 B12 (cobalamin)

Vitamin B12 is considered an important brain and nervous system micronutrient and is often used for anxiety. It helps to ensure normal function for your nerves, which can help combat physical symptoms of anxiety. Someone with a deficiency in vitamin B12 may experience increased feelings of anxiety and other potential psychiatric symptoms. Therefore, vitamin B12 can be a great supplement to take if advised by a doctor.

#6 Vitamin B3 (niacin)

Since niacin isn’t stored in the body, many people are likely lacking this all-important B vitamin that helps keep your nervous system, digestive system, and skin healthy. Niacinamide (a form of vitamin B3) has been shown in animals to work in the brain in ways similar to anxiety medications. While further research is needed, some studies show that this essential vitamin might be beneficial in treating anxiety disorders.

#7 Magnesium

While not technically a vitamin, magnesium is a water-soluble mineral that plays several roles in the body, including supporting optimal nerve and muscle function and energy production. It’s also important for blood pressure regulation. Magnesium deficiency has been linked to anxiety-related conditions, and while more research needs to be done, some studies suggest that increasing your intake can have a significantly positive effect on anxiety symptoms. If you suffer from a deficiency, you might want to consider adding magnesium supplements into your daily routine. Be sure to consult your doctor first.

Fat Soluble Vitamins for Anxiety

#8 Vitamin A (B-carotene)

Many people who have anxiety also have a vitamin A deficiency. Not only does vitamin A promote well-being, it also helps nourish the nervous system and relax muscles. A strong and balanced nervous system helps to minimize stress and when you feel relaxed, the physical symptoms of anxiety may not affect you as much. Sufficient levels of the fatty acids found in vitamin A have been found instudiesto help those who suffer from panic attacks and generalized anxiety disorder (GAD).

#9 Vitamin D

A vitamin D deficiency has been linked to higher levels of anxiety. So how does vitamin D help with depression and anxiety? According to a 2015 review study, people with symptoms of anxiety or depression sometimes also had reduced levels of calcidiol (or calcifediol), which is made when vitamin D breaks down in the body. Since so few plant foods contain vitamin D, taking a vitamin D supplement, spending more time in the sun, and eating fatty fish like salmon and mackerel can increase vitamin D levels, potentially helping reduce anxiety.

#10 Vitamin E

Vitamin E is well known as a beauty drug because it supports healthy skin, hair, and nails. Additionally, depleted stores of vitamin E can lead to more intense anxiety symptoms.Researchsuggests that vitamin E, which is rich in antioxidants, might help to restore emotional balance and combat the symptoms of generalized anxiety disorder (GAD).

#11 Vitamin K

A laboratorystudyshowed that high blood glucose levels, memory deficit, depression, and anxiety were all reduced when taking vitamin K. Further, vitamin K has been shown to actuallypreventthe development of depression and anxiety while promoting a general sense of well-being.

When to Seek Treatment

Knowing what vitamins are good for anxiety can help reduce symptoms in some cases, including feeling nervous, restless, or tense. If you’re experiencing high levels of anxiety and it’s interfering with personal or professional relationships, causing persistent sleep problems, or hampering your ability to concentrate, speak with your doctor. They can order blood tests to determine if you have a true vitamin deficiency.

Children, pregnant women, and seniors are the most common populations to suffer extreme consequences from a lack of proper vitamins and minerals. That said, any person, at any age, can experience higher levels of anxiety and depression, which might be due to prolonged deficits of certain vitamins. However, it’s also true that many people experience depression and anxiety without any vitamin deficiencies.

Before starting a daily regimen of supplements, it’s important to talk to your doctor to make sure anything you take won’t interfere with other medications or a current medical issue.

For example, both vitamin A and K can have negative interactions with blood thinners, and too much vitamin D can cause a toxic buildup of calcium in the body.

Vitamins along with other forms of treatment like in-person oronline therapycan be extremely impactful when it comes to treating anxiety and depression. While vitamins won’t fully treat or cure your anxiety, they can help bolster your health, improve your energy, and enhance your overall well-being. Dealing with depression and anxiety can be taxing, both emotionally and physically. If vitamins can potentially help, you deserve to know. Your doctor can order a simple blood test to evaluate your vitamin levels and see if you’re deficient in anything that may be contributing to increased levels of anxiety.

Vitamin deficiencies can be caused by certain medical conditions, a lack of good nutrition, or not getting enough water and/or sunshine. If you’re on a highly restrictive diet plan, make sure you’re supplementing with proper dietary substitutions when needed. Adding the right supplements so your body benefits from the full spectrum of vitamins and minerals might make all the difference in the world.

See References

• The Effects of Four-Week Multivitamin Supplementation on Mood in Healthy Older Women: A Randomized Controlled Trial

  Macpherson, Helen et al. Evidence-based complementary and alternative medicine : eCAM vol. 2016 (2016): 3092828. doi:10.1155/2016/3092828. Accessed April 4, 2022.

• Vitamin D and depression: where is all the sunshine?

  Penckofer, Sue et al. Issues in mental health nursing vol. 31,6 (2010): 385-93. doi:10.3109/01612840903437657. Accessed April 4, 2022.

• Understanding nutrition, depression and mental illnesses

  Rao, T S Sathyanarayana et al. Indian journal of psychiatry vol. 50,2 (2008): 77-82. doi:10.4103/0019-5545.42391. Accessed April 4, 2022.

• Nutritional and herbal supplements for anxiety and anxiety-related disorders: systematic review

  Lakhan, Shaheen E, and Karen F Vieira. Nutrition journal vol. 9 42. 7 Oct. 2010, doi:10.1186/1475-2891-9-42. Accessed April 4, 2022.

• Effects of high-dose B vitamin complex with vitamin C and minerals on subjective mood and performance in healthy males

  Kennedy, David O et al. Psychopharmacology vol. 211,1 (2010): 55-68. doi:10.1007/s00213-010-1870-3. Accessed April 4, 2022.

• Preventive and Therapeutic Potential of Vitamin C in Mental Disorders

  Han, Qian-Qian et al. Current medical science vol. 38,1 (2018): 1-10. doi:10.1007/s11596-018-1840-2. Accessed April 4, 2022.

  See Also

  Eat This Not That to Reduce Stress and Anxiety| Banner Health

• Effects of Oral Vitamin C Supplementation on Anxiety in Students: A Double-Blind, Randomized, Placebo-Controlled Trial

  de Oliveira, Ivaldo Jesus Lima et al. Pakistan journal of biological sciences : PJBS vol. 18,1 (2015): 11-8. doi:10.3923/pjbs.2015.11.18. Accessed April 4, 2022.

• The role of vitamins and minerals in psychiatry

  Cornish, Stacey, and Lewis Mehl-Madrona. Integrative medicine insights vol. 3 (2008): 33-42. Accessed April 4, 2022.

• High-dose pyridoxine as an 'anti-stress' strategy

  McCarty, M F. Medical hypotheses vol. 54,5 (2000): 803-7. doi:10.1054/mehy.1999.0955. Accessed April 4, 2022.

• A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and 'At-Risk' Individuals

  Young, Lauren M et al. Nutrients vol. 11,9 2232. 16 Sep. 2019, doi:10.3390/nu11092232. Accessed April 4, 2022.

• Supplemental Niacinamide Mitigates Anxiety Symptoms: Three Case Reports

  Prousky J. Journal of Orthom*olecular Medicine. 2005;20(3):167-176.. Accessed April 4, 2022.

• The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review

  Boyle, Neil Bernard et al. Nutrients vol. 9,5 429. 26 Apr. 2017, doi:10.3390/nu9050429. Accessed April 4, 2022.

• Role of antioxidants in generalised anxiety disorder and depression

  Gautam, Medhavi et al. Indian journal of psychiatry vol. 54,3 (2012): 244-7. doi:10.4103/0019-5545.102424. Accessed April 4, 2022.

• Vitamin D in anxiety and affective disorders

  Bičíková, M et al. Physiological research vol. 64,Suppl 2 (2015): S101-3. doi:10.33549/physiolres.933082. Accessed April 4, 2022.

• Vitamin K2 Improves Anxiety and Depression but not Cognition in Rats with Metabolic Syndrome: a Role of Blood Glucose?

  Gancheva, Silvia M, and Maria D Zhelyazkova-Savova. 2016;58(4):264-272. doi:10.1515/folmed-2016-0032. Accessed April 4, 2022.