What Vitamin & Mineral Deficiencies Cause Anxiety?

Vitamins and minerals are known as "micro" nutrients since they are needed in small quantities by the body. Micronutrient deficiencies often involve the central nervous system. Mental signs and symptoms of deficiencies can include irritability, insomnia, anxiety and depression. A few nutrient deficiencies have been associated with anxiety. Consult with your health care provider before you begin a program of vitamin and mineral supplementation.

Symptoms

Individuals with nutrient deficiencies sometimes have symptoms that include heart palpitations, difficulty breathing, elevated blood pressure and digestive symptoms. Other early mental symptoms include insomnia, fatigue, nervousness, irritability, depression and anxiety. While it is unclear whether the deficiencies cause anxiety, there is evidence that relates an association -- so much so that the individuals with anxiety should be checked for low nutrient levels.

Deficiencies Associated with Anxiety

Anxiety has been associated with a deficiency of thiamine, niacin and vitamin D. Thiamine deficiency can lead to cardiac and respiratory issues, signs commonly experienced by individuals dealing with anxiety. Niacin deficiency, known as pellagra, can easily be mistaken as a psychiatric issue due to the common mental symptoms. A study of 75 patients in the United Kingdom found those with higher levels of anxiety also had vitamin D deficiency.

Risk of Deficiencies

Vitamin deficiencies are most often due to poor diet, gastrointestinal issues or alcoholism. Vitamin D deficiency is becoming more common in the United States. It is absorbed from food and produced by the skin from sun exposure. Deficiency occurs most commonly in those who avoid milk, the best vitamin D food source, and in those with limited sun exposure.

Other Nutrients

A deficiency of other nutrients, including carbohydrates and essential amino acids, can lead to changes in mental function. The brain prefers carbohydrate as a fuel; anxiety and nervousness can result if blood glucose levels are low. A deficiency of tryptophan can cause pellagra, just as a niacin deficiency, which can lead to anxiety. Lysine fortification has been found to reduce stress-induced anxiety in a group whose main staple was wheat, which is low in lysine.

Considerations

If you have anxiety, you should schedule a complete physical to determine if there are underlying causes, such as vitamin or mineral deficiencies. If specific foods, like meat or wheat products, have been removed from your diet, consultation with a dietitian may be helpful to determine if deficiencies exist. It is also a good idea to keep a food diary for at least a week to help analyze intake.