The B vitamins are often referred to as anti-anxiety vitamins. Anxiety is a normal reaction to stress that can signal a problem if it's chronic, or occurs without a known trigger. Anxiety is a result of several contributing factors, including genetics, lifestyle and environmental triggers. Diet is one facet of lifestyle that is being investigated for its role in anxiety.
Background
The B vitamins are thiamine, or B-1, riboflavin, or B-2, niacin, or B-3, pantothenic acid, or B-5, B-6, biotin, or B-7, B-12 and folate, or folic acid. The B vitamins are water-soluble vitamins, so they are excreted through the urine rather than being stored in the liver. Because they can't be stored, you need a continuous supply through diet.
Anxiety can be helpful because it motivates you to succeed or act. However, if anxiety becomes debilitating, it can signal an anxiety disorder and may require treatment. Anxiety disorders include generalized anxiety disorder, obsessive-compulsive disorder, panic disorder, post-traumatic stress disorder and social phobia.
Adrenal Function
The adrenal glands, located on top of the kidneys, secrete hormones in response to stress, including cortisol, epinephrine, or adrenaline, and norepinephrine. Pantothenic acid appears to enhance adrenal function, according to a 2009 review by Kathleen A. Head and Gregory S. Kelly published in "Alternative Medicine Review." Injections of thiamine reduce cortisol reaction to surgery, according to a 1981 study published by V.V. Vinogradov in "Problemy e°ndokrinologii" and posted at the PubMed.gov website.
Neurotransmitters
Dopamine, serotonin and GABA are neurotransmitters important to the body's stress response. Changes to the GABA system may be responsible for anxiety. Both dopamine and serotonin are also involved in mood. Vitamin B-6 is necessary for the synthesis of GABA, dopamine and serotonin, according to the 2009 review. Folate is essential for the formation of the neurotransmitters serotonin, dopamine, norepinephrine and epinephrine, also found the 2009 review. But folate does not appear to be independently associated with anxiety, states a 2003 study published by Ingvar Bjelland and colleagues in the "Archives of General Psychiatry."
Symptom Relief
Vitamin B-6 appears to relieve premenstrual anxiety when paired with magnesium, according to a 2000 study published by Miriam C. De Souza and colleagues in the "Journal of Women's Health & Gender-Based Medicine." Niacinamide, a derivative of niacin, may be helpful in treating insomnia, according to a 1977 study by C.R. Robinson in "Biological Psychiatry." Vitamin B-12 may help to reset circadian rhythms, leading to improved sleep, found the 2009 review. However, vitamin B-12 does not appear to be independently associated with anxiety, according to a 2003 study published by Ingvar Bjelland and colleagues in the "Archives of General Psychiatry."
Recommendations
B vitamins are found in fish, poultry, meat, eggs, dairy products, leafy green vegetables, beans, peas, many cereals and some breads. You should be able to get the B vitamins you need from diet. If you choose to take a supplement, stay close to the Recommended Dietary Allowance established by the Institute of Medicine and do not exceed the Upper Limit. If you have an anxiety disorder, remember that while vitamins may be used as an adjunct to medication or therapy, they should not be relied upon as the sole form or treatment.
References
- "Archives of General Psychiatry;" Folate, Vitamin B12, Homocysteine, and the MTHFR 677C->T Polymorphism in Anxiety and Depression; Ingvar Bjelland et al.; 2003.
- "Journal of Women's Health & Gender-Based Medicine;" A Synergistic Effect of a Daily Supplement for 1 Month of 200 mg Magnesium plus 50 mg Vitamin B6 for the Relief of Anxiety-Related Premenstrual Symptoms: A Randomized, Double-Blind, Crossover Study; Miriam C. De Souza et al.; March 2000.
- "Problemy e°ndokrinologii;" Thiamine prevention of the corticosteroid reaction afer surgery; V.V. Vinogradov et al.; May-June 1981.
- "Biological Psychiatry;" The effects of nicotinamide upon sleep in humans.; C.R. Robinson et al.; Feb. 1977
- "Alternative Medicine Review;" Nutrients and Botanical for Treatment of Stress: Adrenal Fatigue, Neurotransmitter Imbalance, Anxiety and Restless Sleep; Kathleen A. Head and Gregory S. Kelly; 2009.
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