Stressed You May Need More B Vitamins
The research into the importance of B Vitamins for dealing with stress is well documented. One study coming out of Swinburne University in Melbourne found that participants taking a Vitamin B-Complex supplement reported a 20% reduction in work related stress. This is in contrast to the control group in the study, who were given a placebo and reported no significant change in stress levels.
Vitamin B is not one vitamin, rather it is a group of vitamins that can help support our bodies during stressful times. Lets look at each of the B Vitamins that can help support your body during stressful times, and why each is important.
How To Increase Vitamin D And Decrease Anxiety
While vitamin D itself is unlikely to be causing your anxiety, that doesn’t mean it can’t, and the activities that you do to help increase vitamin D are valuable for your anxiety anyway. Getting outside will help you get what vitamin D you can, although there are also nutritional supplements available. Getting more sunlight by going outside more often can reduce the symptom of anxiety associated with SAD , and it can also give you a chance to reduce your anxiety by way of activities such as the following:
- Exposure Therapy Exposure therapy is recommended by some therapists as a way of overcoming your anxiety. If you have social phobia and are nervous around other people, for example, casually taking a walk outside in a park or at a zoo is a great way to exposure yourself to your fears in a safe and controlled environment, thereby teaching your brain over time that excessive fear responses in these situations are unnecessary.
- Creating a Routine Making going outside into a comforting routine helps to relieve anxiety by providing yourself with a positive event in your day that is reliable, predictable and stable. Anxiety can make you feel like your life or your surroundings are out of your control. You can impose control on your life in a positive way by setting a time for yourself to head out the door for 30 minutes or more and walking around the block, which can be something you do in evening or in the mornings, or going on regular walks or hikes on weekends.
Carlyle Valerian Root Capsules
Valerian root has been shown to mimic the effects of melatonin in the brain. This means it can help you get to sleep easier and make you feel more at ease during your waking hours. Carlyle Valerian Root Capsules are pure, potent, and free of food allergens.
What we like: Carlyle Valerian root is potent and pure and free of objectionable ingredients. Take it on a regular basis and you should start sleeping and feeling better.
Flaws: The odor is pretty strong and not particularly pleasant.
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Vitamins To Treat Stress
Stress vitamins are not exactly a thing. But there are vitamins that will help you to control your stress. Most of them may control the elevated stress hormones in order to give your benefits. Vitamins may relieve your stress and reduce anxiety levels when used. Out of the various types available in the market, we at Audka did some research to find out whats best for you.
Following are some vitamins you should consider of. Lets see how you can use it and what benefits you may gain by using them.
B Vitamins Create Feel
Some of the B vitamins are required for the production of neurotransmitters essential to the ability to relax and maintain a positive state of mind.
Vitamin B6
Vitamin B6 is utilized in the synthesis of the stress hormones epinephrine and norepinephrine.
This means that when youre stressed, there is less B6 available to perform its other functions.
For instance, vitamin B6 is essential to the formation of the feel-good neurotransmitters GABA, serotonin, and dopamine.
GABA
GABA is the brain chemical associated with relaxation.
When levels dip low, you may find yourself anxious, overstimulated, and overwhelmed, and youll find it hard to turn off your racing mind.
Serotonin
Serotonin is the happiness molecule.
Low levels of serotonin are linked to negative thinking, anxiety, insomnia, depression, and seasonal affective disorder.
Dopamine
Dopamine helps you get motivated and stay focused.
A low dopamine level will push you to rely on stimulants like caffeine, nicotine, and sugar to get through the day, further adding to your stress.
” Many unhealthy habits that people gravitate to when theyre stressed and anxious alcohol, caffeine, smoking, sugar, and recreational drugs deplete nutrients as well.
Vitamin B1
Vitamin B1 is a necessary cofactor for the production of GABA and acetylcholine, the neurotransmitter of memory and learning.
It also strengthens the immune system, helps regulate blood sugar, and improves the ability to withstand stressful conditions.
Vitamin B3
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Vitamin B Helped My Friend Get Rid Of Her Anxiety Attacks
Just like me, my friend also suffers from anxiety and depression. I have not asked for permission to use her name so lets just call her Anna. Well, Anna is a 31 year old woman who has been struggling with mood issues and severe anxiety attacks since she was 25, starting when her husband left her.
Even though she works out and loves jogging she is not always that great with eating a healthy diet. So when her problems started I insisted that she would try to eat better diet and in particular implementing foods that contains vitamin B12 and vitamin B6. I also gave her my bottle of the B vitamin complex supplement
Does vitamin B help with anxiety? she asked, and I responded that of course I dont know if it will help her but its worth a shot. She agreed to try it out and after one week she started experience less intense anxiety attacks. After two more weeks they were gone. Completely. She could not believe it and the relief she felt was, in her words, heavenly.
Supplementing with vitamin B for anxiety did indeed work amazingly well for my friend. My guess is that Anna was probably deficient in it and thats why she experienced such dramatic improvements. Again, we are all different and what works for one might not work for another so
the only way to know for sure, is to try it.
Exactly How Does Vitamin B Help With Anxiety
There are 8 vitamin Bs and in dietary supplements containing all of them are called a vitamin B complex. The B vitamins are, B1, B2, B3, B5, B6, B7, B9, B12
When it comes to the central nervous system vitamin B12 has an important function. It is responsible for maintaining the health and correct functioning of the nerve cells. Vitamin B 12 is also involved in neurotransmitter signaling and with low levels of vitamin B 12 our cognitive function is impaired. This will often manifest itself in anxiety and depression.
Experts estimate that up to 39% of people in the U.S are low in this important vitamin. Vitamin B12 deficiency is linked to:
- Having a hard time focusing
- Anxiety
- Heart palpitations
- Memory problems
One of the most studied functions of vitamin B12 is how it is involved in regulating our central nervous system. By doing so it had the ability to lower symptoms of depression, anxiety and other mood issues. This vitamin, along with vitamin B9 is involved in one- carbon Metabolism that creates a substance called SAM which is crucial for brain functions, dealing with anxiety, stress and mood
to make it short and simple:
If we want our nervous system and brain to function properly, getting enough vitamin B12 is crucial. Being deficient in B12, makes our brain and nervous system unbalanced and that is almost like sending a personal invite to Mr Anxiety to come play with you.
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When To See A Doctor
See your doctor if:
- You feel like youre worrying too much and its interfering with your work, relationships or other parts of your life.
- Your fear, worry or anxiety is upsetting to you and difficult to control.
- You feel depressed, have trouble with alcohol or drug use, or have other mental health concerns along with anxiety.
- You think your anxiety could be linked to a physical health problem.
- You have suicidal thoughts or behaviours if this is the case, seek emergency treatment immediately.
Unchecked Stress Can Take Years Off Your Life
Chronic stress affects our physical health, our mental health, and ultimately, our mortality. Emotional stress is especially damaging.
While stress is pervasive, there are ways to mitigate its effects. Besides practicing mindfulness or deep breathing regularly, eating a healthy diet and getting good exercise, several herbal supplements and vitamins have been shown to help alleviate stress and its symptoms.
Ready to start your personalized routine?
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Other Proven Supplements For Anxiety And Stress
Its always wise to address the basics first.
Thats why making sure youre meeting your vitamin and minerals needs is an excellent first step in getting your anxiety and stress under control.
However, there are many other supplements, such as herbs and amino acids, with calming properties.
Some proven natural remedies for anxiety include bacopa, ginseng, kava, taurine, tryptophan, and various teas, essential oils, and homeopathic remedies.
Signs And Symptoms Of Vitamin A Deficiency
Night blindness: When you have difficulties in adjusting to the dim light, and you notice that you are not seeing things correctly at night, it is the high time that you should seek medical attention. It is one sign of vitamin A deficiency, and you should not ignore. You should start taking meals that are rich in vitamin A with immediate effect. There is a high probability that you may end up being blind if it is not treated.
Effects on the skin: the skin may start being dry or scaly. It is not necessary for the skin only, but it can also affect your lips. They may end up drying too. There is a condition known as eczema that can bring itchiness, and your skin can be inflamed.
Infertility: if you are wondering what may be the reason why you and your partner are not conceiving, well, this could be the reason. Vitamin A is necessary for the development of the baby so if you do not have vitamin an in your body that is the reason why you cannot conceive. Some people may conceive, but later they may get a miscarriage.
Stagnant growth: this usually happens to children. If your child does not have enough vitamin A in his or her body that could be one of the main reasons why he or she is not growing. It is also known as stunted growth.
Longer wound healing: I will give you a scenario, have you seen someone who had gone through a surgery and his or her wound does not heal? Well, the reason could be lack of vitamin A in their body.
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Does Vitamin B Help With Anxiety Its A Tool
If you are interested in knowing what kind of B complex my friend and I use then you can on Amazon, but be sure to read the article as well
to start with let me be clear that if you suffer from extreme levels of anxiety and are having issues that is severely debilitating it is important that you seek professional help. That said I also recommend that you gather as many anxiety tools and tricks that you can, until you have a whole arsenal of anxiety weapons handy
for me, one of the tools, is using a good quality vitamin B complex for my anxiety.
Foods Sources Of B Vitamins
As always I love to provide you with a list of mood foods to eat. I take a B complex vitamin because I personally donât like some of the foods listed belowâ¦but itâs nice to know you can also eat healthy nutritious foods to help with your anxiety levels. In order to achieve the right levels of vitamin B, why not add some of these foods to your daily diet.
- Vitamin B1 â fortified cereals, white rice, pork, flours, pork
- Vitamin B2 â beef liver, chicken, flax seeds, turkey, salmon
- Vitamin B3 or Niacin â duck, turkey, beef liver, pork, venison, halibut
- Vitamin B5 â beef liver, mushroom, sunflower seeds
- Vitamin B6 â chickpeas, yellow fin tuna, potato, buckwheat flour, chestnuts
- Vitamin B7 â egg yolks, organ meats, yeast, soybeans
- Vitamin B8 or Inositolâ wheat germ, brown rice, nuts, bananas
- Vitamin B9 â chicken giblets, lentils, cowpeas, navy beans, spinach, okra
- Vitamin B12 â Pollock, crab, herring, oysters, clams, trout, sardines and avocados.
So are there any foods there that you may like to add to your diet? Talk to me in the comments belowâ¦
Affiliate Disclosure
My website contains affiliate links, which means if you purchase any products mentioned in my articles, I may receive a commission. If you do, thank you!
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The Role Of B Vitamins
According to studies, B vitamins help manage those neuro-toxic chemicals that are causing anxiety, stress and depression.
The ability of the body to respond to stress, anxiety and depression is dictated by the neurotransmitters called dopamine and serotonin and GABA.
These are the same neurotransmitters that help us regulate our anxiety levels. Besides these neurotransmitters, epinephrine, nonrepinephrine and cortisol are hormones produced by the adrenal glands that help regulate stress levels.
As we know too much exposure to stress can lead to symptoms of anxiety and depression and B vitamins can help us cope with these symptoms. These B vitamins are needed for the production of serotonin, dopamine and several other neurotransmitters.
- I used the above image because as soon as I am becoming vitamin B deficient I start to have sleepless nights and restless legs. I have been taking my vitamin B complex and these symptoms have gone. I also take magnesium without fail.
The Beauty Chef Hydration Inner Beauty Boost
Probiotics are widely used to help with digestion and immunity issues, but few people are aware that their effects on the brain and mental wellbeing have been studied for years.There are clear links between stress and digestive health, and probiotic supplements contain beneficial bacteria that can help keep things in check. Furthermore, more and more research is emphasising the connection between a balanced gut and cognitive health.
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Symptoms Of Vitamin B Deficiency
These are just few of the many symptoms of a vitamin B deficiency. Some or any of these symptoms are common to people who are suffering from symptoms of anxiety, stress and depression.
- Fearful thoughts
- Restlessness, chronic fatigue and insomnia
- Lack of focus
- Heart palpitations
- Irritable and angry.
A vitamin B deficiency can happen to anyone. You may not know that you have this particular deficiency because you will only experience mild symptoms in the beginning. If this vitamin deficiency becomes chronic other serious health problems may start to surface.
A person can be diagnosed with this kind of deficiency after undergoing blood tests to determine the red blood cell count and their levels of folic acid. A certified dietician or nutritionist will also prove to be of great help in treating people with a vitamin deficiency.
Research On Taking A Vitamin B Complex For Anxiety And Mood Issues
A double-blind, randomized and placebo controlled, three month study of 60 people, showed that the participants who were on a vitamin B complex regimen experienced a lowering in stress levels, anxiety at work as well as reduced symptoms of depression. This particular study was aimed at workplace stress but there are also other studies that shows the same anxiety reduction in non-work situations.
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Best Supplements For Anxiety
Taking supplements and vitamins for anxiety relief can address the three most significant biological factors that contribute to anxiety and panic attacks:
- Low serotonin levels: While the role of serotonin in the brain is not completely understood, it has been found to play an important part in regulating mood and anxiety.
- Low vitamin B6 levels: Vitamin B6 is an important component required for the body to make serotonin. Low vitamin B6 levels ultimately lead to low serotonin.
- Low iron levels: Like vitamin B6, iron is a necessary part of making serotonin. Building iron levels helps to avoid a serotonin deficiency.
When combined with methods like talk therapy, building a strong social support system, meditation, journaling and prescription medications , supplements can improve or correct biological factors affecting anxiety and provide relief from many of the most severe anxiety symptoms.
Some of the best supplements and vitamins for anxiety for most people include:
Best Supplements For Mood
Some mood support supplements contain more than one key ingredient. These products may include St. John’s wort, 5-HTP and SAM-e as well as other nutrients and substances believed to play a role in mood regulation like omega fatty acids and dehydroepiandrosterone . You can read the product descriptions to learn more about what the various combination supplements in this product selection contain.
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Garden Of Life Probiotics
Prescription drugs seek to overwhelm anxiety symptoms. Vitamins, minerals, amino acids and the like address obvious underlying causes. Probiotics, like these from Garden of Life, address digestive deficiencies that may lead to disruptions in the nervous system.
What we like: Probiotic supplements represent a long-range approach to reducing anxiety. GoL Probiotics gradually restore efficiency to your digestive tract, which leads to more effective digestion, better overall health, and reduced susceptibility to stress.
Flaws: Makes a lot of claims that are virtually impossible to verify or debunk.
