Key Vitamins & Minerals For Anxiety And Stress
Stress consumes excessive key vitamins and minerals. If you dont replace them with the right foods and supplements, anxiety and stress can worsen.
When youre anxious or stressed, you can feel it throughout your body and sense it in your mood.
But not all signs of stress are obvious.
One insidious way anxiety and stress deplete your body and brain is by draining essential vitamins and minerals just when you need them most.
B Vitamins: Your Secret To Good Skin Health
When we look in the mirror as part of our daily skincare routine and spot a new blemish, wrinkle, or dull patch of skin, most of us reach for an appropriately marketed beauty product without much thought. We may know this product treats acne and that one smooths wrinkles, but we arent necessarily sure why, or how, they do it. And we would hardly ever think to eat or drink something to treat our skin problems.
Perhaps its time to rethink that approach. Our skin is the bodys largest organ, and its affected by everything we put on it, as well as everything we ingest. Remedying poor skin requires us to treat not only our symptoms but the root causes as well, and that begins with good nutrition.
B vitamins in particular support skin health in a multitude of ways, making their inclusion in your daily regimen whether through diet, supplements, personal care products, or a combination of the three an effective and safe way to treat skin issues.
Best Magnesium Supplements For Stress Relief
There are many forms of magnesium supplements to choose from and the one you pick really does matter.
A good general purpose form is magnesium glycinate.
It has a calming effect and is considered one of the best forms for correcting a magnesium deficiency.
Theres evidence that a relatively new form of magnesium, magnesium l-threonate, could be particularly helpful for anxiety disorders because it more readily enters the brain.
The RDA for magnesium is 320 mg for women and 420 mg for men.
However, many people benefit from higher amounts.
Its fairly easy to determine when youve taken too much magnesium since it will generally cause loose stools.
If you have trouble sleeping, taking magnesium before you go to bed can help you relax and sleep better.
Another way to de-stress with magnesium is by soaking in a hot tub of magnesium sulfate, commonly known as Epsom salts.
Theres evidence that a measurable amount of magnesium is absorbed through the skin this way.
Caution:DO NOT take Epsom salts internally.
Magnesium sulfate is a harsh laxative that can have you running to the bathroom.
There are reports of magnesium sulfate taken internally causing memory loss, vomiting, kidney failure, and cardiac arrest.
You May Like: Can Stress Cause Heart Failure
Take Vitamin B5 For Healthy Hormones
All people age 14 and older should get 5 mg of vitamin B5 each day, according to the Food and Nutrition Board of the Institute of Medicine. You can find vitamin B5 in vegetables of the cabbage family, such as broccoli and kale, as well as in avocado. In addition, whole-grain cereals, potatoes, dairy, and organ meats are good sources. This type of B vitamin is needed for many of the biochemical reactions that go on in our cells each day, including the breakdown of carbohydrates and lipids for energy. Because it’s a water-soluble vitamin, you need vitamin B5 in your diet every day. Pantothenic acid is necessary for our bodies to produce hormones, and it’s also needed for growth.
Vitamins For Stress Relief
Stress and anxiety are often tied together in a vicious circle. Increased stress brings on more anxiety and vice versa. When cortisol levels rise, mood and health frequently suffer. Lifestyle change and diet can help, but additional support is often needed. Vitamins can increase energy, balance neurotransmitter levels, improve cognitive performance, and regulate mood. B-complex, vitamin E, vitamin C, GABA, and 5-HTP are 5 vitamins commonly used to help with anxiety and stress.
Read Also: Where Do You Get Stress Headaches
Vitamins Most Helpful For Stress Relief
It is important to remember that âstressâ can refer the emotional phenomenon of stress or cellular oxidative stress from free radical formation that we may not feel that is causing stress and damage to our cells. As our bodies are made up of many cells, over time cellular oxidative stress can manifest into damage and conditions that can be seen on the whole body level.
In terms of perceived psychological stress, at least three studies have shown that supplementing with B vitamins, for two to 12 weeks, may enhance subjective perception of stress and improve mood.
For relief from cellular oxidative stress, it may be worth incorporating a good antioxidant supplement into your diet. Antioxidants such as vitamins A, C, and E provide protection that can help reduce free-radical damage. Free-radical formation increases when our bodies are stressed. Although free radicals are normal by-products of cellular metabolism, free radicals can also result from exposure to pollution, smoking, alcohol consumption, and eating foods high in fat. Adding an antioxidant to your daily supplementation can assist in relief.
Avoid Anemia With Vitamin B12
Adults need only 2.4 micrograms of vitamin B12, also called cyanocobalamin, each day. Pregnant or breastfeeding teens and women need more: 2.6 to 2.8 mcg daily. Vitamin B12 is not naturally occurring in plant foods, so vegetarians and vegans may not get enough in their diets and may need to take a B supplement. Natural sources rich in vitamin B12 are dairy products, fish, meat, and in particular beef liver and clams. This type of vitamin B can also be found in fortified items like breakfast cereals and nutritional yeast.
Vitamin B12 is essential for building blood cells and maintaining healthy nerve cells in the body. As many as 15 percent of people in the United States have a vitamin B12 deficiency, which can lead to anemia. Symptoms of B12 deficiency include weakness, fatigue, constipation, weight loss, and loss of appetite. Deficiency is also damaging to the nervous system and can cause depression, confusion, and dementia.
Read Also: How Can You Tell If You Are Stressed
Stress And Anxiety Can Seem Like Unwanted Side Effects Of Our Modern Lives Learn About 6 Vitamins & Supplements Scientifically
Many peoplemillions, in fact!live in a state of constant stress, accepting it as an unfortunate consequence of modern, fast-paced life. While its perfectly natural to experience stress from time to timethe stress response evolved from our natural fight or flight responseit shouldnt be a daily visitor. Frequent stress leads to unwanted health consequences, including migraines and sleep disorders.
Far too often, we rely on unhealthy behaviors, such as smoking or frequent alcohol use, to manage our stress. This can perpetuate a negative cycle thats difficult to break. Knowing this, it is not surprising that stress is a contributing factor in the six leading causes of death in America, including heart disease, cancer, and lung disease.
If youre committed to leading a life of less stress, weve outlined simple steps that you can begin today. We arent promising total bliss, but learning to manage your stress effectively can literally add years to your life!
Reap The Health Benefits Of B Vitamins
Good nutrition is tied to good health, as well as to the prevention and treatment of many conditions. Getting the recommended amounts of vitamins each day is an important part of the nutrition equation, and B vitamins are essential for preventive care. Abundant in green vegetables, whole or enriched grains, dairy, and meats, B vitamins help promote a healthy metabolism and are also linked to a reduced risk of stroke, research shows.
Take vitamin B12, for example. According to the Mayo Clinic, vitamin B12, a water-soluble vitamin, plays a significant role in nerve function, the formation of red blood cells, and the production of DNA. While most people get plenty of vitamin B12 benefits in a varied, balanced diet, if you are on a vegan or vegetarian diet, you are at risk for vitamin B12 deficiency. Also, elderly adults and people with GI disorders lack adequate B12.
- Weakened immune system
Its been known that some people with B vitamin deficiencies experience depression, anxiety, and mood swings. Folate is in the forefront of mood management. Findings show that many people with depression have lower levels of folate in the blood. Folate is found in green leafy vegetables, beans, peas, peanuts, and other legumes, and citrus fruits. The Food and Drug Administration began requiring manufacturers to add folic acid to enriched breads, cereals, flours, cornmeal, pasta, rice, and other grain products in 1998.
Also Check: Who To Talk To About Stress
Eat Well And Eat Consistently
If youre hoping to reduce stress, keep in mind this one key piece of advice: Dont skip meals. Eating on a regular schedule every three to five hours helps balance your blood sugar levels. Being in a chronic state of low blood sugar is stressful on your body and can increase cortisol, so maintaining a balanced blood sugar can go a long way.
And tempting though it may be, dont turn to supplements to get the vitamins and nutrients your body needs.
We know what impact nutrition has on your body, whereas supplements are not regulated by the Food and Drug Administration, Barth says. I always tell people: Go with food first.
Donât Miss: Is Acupuncture Good For Stress Relief
Garden Of Life Vitamin Code Raw B
This is the best vitamin B-complex brand, due to its high absorption rate. Having a deficiency in one or more B vitamins is common, especially in people who follow a vegetarian or vegan diet, or people who are especially stressed.
The eight B vitamins are water-soluble, meaning the body is not able to easily store them, so they have to be replenished often. The functions of the B vitamins are so interrelated that it is best to take them together so they can work in unison to perform at their optimal levels. This product offers a full recommended daily value of all eight of the essential B vitamins, and it is specially formulated to have high potencies.
This supplement is non-GMO, vegan, gluten-free, dairy-free, and has no binders or fillers in it. It provides mental and physical energy and supports healthy blood, a healthy cardiovascular system, immunity, and healthy stress response, making this B complex vitamin an essential nutrient for the body.
- Great value for the money.
- It provides a full B vitamin complex.
- Aids in healthy digestion with live probiotics and enzymes.
Don’t Miss: What Can You Take For Stress Headaches
Supporting A Healthy Stress Response & Mood
The B vitamins are involved in multiple processes essential to a healthy stress response and mood regulation. Most notably, vitamin B5 is needed for production of stress-related hormones, while vitamins B6 and B9 help regulate mood and overall brain health. 1
Stacking B vitamin complex with vitamin C may help with stress.
Can I Overdose On Vitamin Bwarning Must Read:
The B family are soluble in water and that means that high amounts will not build up in our bodies but we will simply get rid of them when we go to the bathroom. That said large doses of certain B vitamins can cause problems. This is why you should ALWAYS follow the directions on the vitamin B supplement you order. If you do so then there are no risks at all.
If you where to take too much you would probably get some of the following symptoms:
- Skin flushing
You May Like: What To Say To Someone Who Is Stressed
When The Highest Standards Have Been Met Thorne Creates Higher Ones
Sourcing Exceptional Ingredients
We develop better standards for higher quality ingredients. Thorne cares deeply about where our ingredients come from. We partner only with suppliers whose practices emphasize quality, science, and responsibility. Better ingredients means better potency, absorption, and digestibility – and ultimately better health.
Manufacturing the Right Way
We manufacture our own products to ensure full supply chain transparency. For more than 30 years, we have invested in clean manufacturing practices. We refuse to use ingredients that can inhibit absorption. We perform our final production in the United States. Our Charleston, SC facility is third-party certified.
Four Rounds of Testing
We perform four rounds of testing for each product we manufacture â far above the industry standard. Thorne has invested in two state-of-the-art in-house laboratories that enable us to conduct four rounds of testing, including raw material testing, in-process batch testing, finished product testing, and expiration date stability testing for each lot of product that we manufacture.
We’re thinking sustainably to protect our environment. We believe the environment should never be compromised for the sake of business gain. At Thorne, we believe that doing our part to protect the environment and its most valuable resources goes hand in hand with our product quality standards.
An Insufficient Supply Of Vitamin B12 Gets Our Nerves Frayed
Like electrical cords, our nerve pathways are also coated by protective covers. Very similarly to cable insulation, the so-called myelin sheaths ensure the correct transmission of nerve flows. If there is an insufficient supply of vitamin B12, the regeneration of the nerve sheaths comes to a halt. They die off and our nerves are exposed, causing transmission failures and malfunctions, which also affect the nerve pathways in our spinal cord and brain.
Since vitamin B12 is also responsible for producing hormones and neurotransmitters, essential for keeping our mental state fully balanced, an insufficient supply can lead to initial signs of impairments. A detected deficiency, on the other hand, can lead to far-reaching, non-specific consequences like memory problems, poor concentration, and depressive moods. Thus, it’s not astonishing that you are in a bad mood, if you feel incapable of coping with the daily stress! If this severe imbalance lasts a very long time, there can be drastic consequences culminating in dementia, severe depression, and physical paralysis. Find out here how you can have an insufficient supply of vitamin B12 or even a manifested deficiency diagnosed.
Recommended Reading: Do Stress Balls Gummies Work
Which Vitamin Is Good For Stress
Which vitamin is good for stress? Vitamin B6 helps regulate the bodys serotonin and norepinephrine levels. Both directly affect mental stability, mood, and the ability to cope with stress.
Is vitamin B12 good for stress and anxiety? However, when it comes to vitamin B for anxiety, vitamin B12 is especially powerful for managing your mood. For instance, theres a strong correlation between low levels of B12 and increased rates of anxiety and depression.
Does vitamin B help with stress? Vitamins B1, B2, B3, B6 and B12 help to maintain a healthy nervous system. This is partly where stress relief comes in a strong nervous system is essential to being able to effectively fight the symptoms of stress.
Do vitamins for stress really work? A study in the Indian Journal of Psychological Medicine found that 600 mg of this supplement taken for 60 days improved stress levels in chronically stressed adults. It was found to be safe and well tolerated, Jones says.
What Is Vitamin B
There are 13 essential vitamins the human body needs to function properly, 8 of which fall under the B-group category. Vitamin B is good for energy, metabolization, and stress. While each of the 8 has a specific function within the body, the overall functions are collaborative.
- Vitamin B1 helps regulates the bodys blood sugar levels. Depending on the individual, spikes or drops in blood sugar can lead to mental fog and anxiety.
- Vitamin B2 helps regulate the bodys processing of carbohydrates. Carbohydrates directly affect mood and energy.
- Vitamin B3 helps regulate the bodys serotonin levels. Serotonin directly affects mental stability and mood.
- Vitamin B5 helps regulate the bodys adrenal glands. Cortisol is the stress hormone regulated by the adrenal glands.
- Vitamin B6 helps regulate the bodys serotonin and norepinephrine levels. Both directly affect mental stability, mood, and the ability to cope with stress. Vitamin B6 also regulates the bodys magnesium levels, which is important for women with PMS.
- Vitamin B7 also helps regulate the bodys processing of carbohydrates.
- Vitamin B9 helps regulate the bodys folic acid levels. Deficiencies in vitamin B9 levels have been found in patients with depression. Folic acid is a natural antidepressant.
- Vitamin B12 also helps regulate the bodys folic acid levels. Vitamin B12 also promotes a healthy nervous system. The nervous system controls the adrenal glands, which in turn controls the bodys cortisol levels.
Read Also: Can Stress Cause Frequent Urination
Supplements In Review Says
- B vitamins for stress as a B-50 complex.
If you suspect deficiency, supplementing B vitamins can help with stress. We recommend B vitamins for stress relief, especially if you suspect you may be deficient. Vitamin B supplementation may improve mood and energy levels while also reducing anxiety, strain, and work-related stress.
Start with a B-50 complex. Dosages of B vitamin complexes vary tremendously. We suggest starting with the lower B-50 dosage.
Vitamin C For Natural Stress Relief
Vitamin C has earned its place as the single most popular vitamin supplement.
This versatile vitamin has shown proven benefits for a wide range of diseases including heart disease, cancer, diabetes, and Alzheimers.
Its taken mostly to reduce the symptoms and duration of the common cold .
But few people realize the positive effect that vitamin C can have on their mood and brain function.
Recommended Reading: What Essential Oils Are In Stress Away
Vitamin Supplementation In Anxiety Treatment In Scientific Studies
There are numerous studies published in medical and scientific journals regarding the efficacy of vitamin supplementation for the reduction and treatment of anxiety.
One study published in Integrative Medicine Insights reveals that micronutrients can help in the treatment of a number of mental disorders. You can read the details of the study here.
The results of another study has been published in the Indian Journal of Psychiatry. In this study, it was proven that administering vitamins known for their antioxidant properties improves the symptoms of anxiety and depression. You can check out the results of the research here.
Two other studies separately show the role of vitamin C and ashwagandha in reducing symptoms of anxiety.
What Things Should I Consider When Looking for Vitamins for Anxiety?
Keep in mind that the recommended supplements featured in this review are not intended to replace any medication or psychological/medical treatment for anxiety. However, these micronutrients may be used in conjunction with these types of treatment.
We suggest consulting a medical practitioner for proper diagnosis and treatment recommendations for your health concerns.
If you are planning to use vitamins for relieving anxiety symptoms, here are some tips to choose the best product for your needs.