Experiencing bouts of stress in the form of frustration, worry or irritability is a normal part of life. Anxiety, which is the feeling of fear, is also a part of the stress response. However, persistent anxiety and stress lead to significant physical and psychological impairment, notes the University of Maryland Medical Center. More than 40 million American adults are impacted by some form of anxiety disorder in a given year, according to the National Institute of Mental Health. Managing anxiety includes seeking psychological and/or medical intervention as well as improving nutritional habits.
Thiamine and Niacin
Thiamine (vitamin B1), and niacin (vitamin B3) are essential water-soluble vitamins that are helpful in decreasing the tension and excess worry experienced in anxiety. Thiamine helps to improve mood and concentration as well as restoring energy. Niacin converts to niacinamide after ingestion and has a sedating effect on the body when taken in higher doses. Both vitamins are found in everyday foods such as whole grain breads and pastas, fish, poultry and beans. If your diet does not allow for daily intake of these food sources, consider taking a vitamin supplement. For treating anxiety, Holistic Online indicates taking 100 mg of niacinamide three times a day, however the University of Michigan Health System suggests that with physician approval, niacinamide can be taken up to four times a day in 500-mg doses. Niacin is suggested at 50 mg three times a day.
Pyridoxine and Cobalamin
Pyridoxine (vitamin B6) and cobalamin (vitamin B12) are important in reducing specific anxiety disorder symptoms such as social anxiety or post-traumatic stress disorder. According to the University of Maryland Medical Center, poor diet and vitamin B12 deficiency increase the incidence of panic attacks, heart palpitations and rapid breathing associated with anxiety. Foods containing these vitamins include eggs, legumes and dairy. Take up to 2.4 mcg daily,of cobalamin to decrease irritability, mental confusion and panic. The Linus Pauling Institute notes that for safety, take no more than 100 mg of pyridoxine a day. Taking a B complex vitamin is also an option for managing symptoms; however, make sure adequate amounts of vitamins B1 and B3, as well as B6 and B12, are contained in the B-complex supplement. Consult your physician prior to using doses of vitamins exceeding the recommended daily allowance in order to prevent side effects and toxicity.
Inositol
Inositol (vitamin Bh) is part of the B vitamin group and plays a role in cell membrane formation as well as reducing panic attacks and symptoms associated with obsessive-compulsive disorder, notes the University of Michigan Health System. Inositol works with the compound S-adenosylmethionine, or SAMe, to increase serotonin levels, which produces a calming effect in those with panic disorder, Holistic Online notes. Inositol is found naturally in the body by way of glucose, or through eating wheat germ, brown rice or nuts. However, individuals experiencing anxiety symptoms can take supplements up to 500 mg twice a day. Prior to using inositol, consult with your physician regarding the exact dose needed for your anxiety symptoms.
Additional Vitamins
Vitamin C in large doses decreases anxiety by inducing a sedative effect, notes Holistic Online. Vitamin C is also important for maintaining adrenal gland functions, which are associated with anxiety disorders. Although taking high doses of vitamin C rarely causes toxicity, exceeding 2,000 mg a day can cause side effects of diarrhea or stomach upset, according to Medline Plus. Consult with your physician before taking high doses of vitamin C.
Minerals such as calcium, magnesium and potassium are important for preventing tension, nervousness and regulating sleep, notes Holistic Online. Obtain minerals from foods such as dairy, bananas and green leafy vegetables or try supplements.
