Experiencing overwhelming anxiety, persistent and chronic fear, or dread of social situations signifies a specific psychological disorder called social anxiety. The National Institute of Mental Health indicates that social anxiety disorder impacts nearly 15 million Americans in a given year, with moderate to severe symptoms causing disruptions in daily life. Symptoms include extreme panic over being in a social setting such as a restaurant, or having to stand in front of others during a presentation. Social anxiety has physiological symptom manifestations such as trembling, nausea and sweating as well as increased heart rate. The first line of treatment for social anxiety is psychotherapy and prescribed medications; however, a nutrient-rich diet is also important for managing symptoms.
Vitamin C
Vitamin C is significant for the proper function of the adrenal glands, notes HolisticOnline.com. The adrenal system works with the nervous system to prepare the body for fight or flight by activating adrenaline. As you face a trigger social situation, such as going into a grocery store, your body produces excess adrenaline, causing a cascade of events that impact your physical and emotional well-being. High doses of vitamin C decrease anxiety by inducing a calming effect. The regular daily recommendation for vitamin C in adults is 75mg to 90mg. For treating social anxiety, you can increase daily intake up to 2,000mg. Toxic side effects from using high dose vitamin C are rare; however, consult your physician before attempting dosages over the daily recommended allowance to ensure your safety.
Vitamin B1 and B3
Vitamins B1 and B3, also referred to as thiamin and niacin, taken as part of daily nutrition, help regulate metabolism, energy and central nervous system health. Normal daily dosage for vitamin B1 is 1.1mg to 1.4mg and for vitamin B3 is 14mg to 16mg. To achieve a therapeutic range for decreasing symptoms of social anxiety prior to engaging a potential trigger event, take no more than 100mg of vitamin B1 and 35mg of vitamin B3. The Institute of Medicine indicates that exceeding the upper limits of supplements for niacin is associated with flushing and gastrointestinal distress. However, increasing niacin intake through food sources is not associated with adverse effects. There is no upper limit recommendation for thiamin from food or supplements. To safely treat social anxiety, consult your physician before increasing your dosage.
Vitamin B6 and B12
Vitamin B6, or pyridoxine, and B12, or cobalamin, are important for metabolizing glucose from stored glycogen. Glucose is a significant source of energy to the body, and adrenaline impacts glycogen metabolizing into glucose. During an anxiety attack, adrenaline is dispersed through the body to regulate the fight-or-flight response, creating an imbalance in the metabolic process of glycogen. Maintaining adequate amounts of vitamins B6 and B12 can regulate the adrenal system to prevent the experience of panic prior to engaging a social trigger. Take 1.5mg to 1.7mg of vitamin B6 daily and 2.4mcg of vitamin B12. Do not exceed 100mg of vitamin B6 per day without consulting your physician due to the potential for developing sensory neuropathy with doses exceeding 1,000mg a day, according to the Linus Pauling Institute at Oregon State University.
References
- National Center for Health and Wellness: B Vitamins
- Holistic Online: Anxiety Vitamins and Supplements
- National Institute of Mental Health: Social Phobia (Social Anxiety Disorder)
- Linus Pauling Institute: Vitamin B6
- MedlinePlus: Vitamin C
- National Academy of Sciences Institute of Medicine: Dietary Reference Intakes
