Everyone experiences feelings of anxiety from time to time. Anxiety is a normal response to a stressful or threatening situation. However, what you eat, or don't eat, also can play a role in the development of anxiety. Deficiencies or excess amounts of certain vitamins can cause symptoms of anxiety. According to the National Institute of Mental Health, anxiety symptoms include irritability, panic, insomnia, worry and difficulty breathing. Always inform your doctor if you plan to take a nutritional supplement.
Vitamin B6
Vitamin B6, a water-soluble vitamin also known as pyridoxine, is one of the eight vitamins in the B-complex group. It is found in dietary sources such as cereals and whole grains, legumes, milk, cheese, fish, liver and meat, according to MayoClinic.com. You can also find vitamin B6 in supplement form and in most multivitamin formulations. However, according to developmental psychologist Sharon Heller, Ph.D, in her book, "The Complete Idiot's Guide to Conquering Fear and Anxiety," you should not exceed 100 mg of vitamin B6 if you take a daily supplement. Exceeding this dose can cause neurological problems, while a deficiency of B6 can cause anxiety. According to MayoClinic.com, the recommended daily dosage for adult males and females until the age of 50 is 1.5 mg, 1.7 mg for males over the age of 50 and 1.5 mg for females over 50.
Vitamin B12
Vitamin B12, otherwise known as cobalamin, is another of the B complex vitamins. Unlike most water-soluble vitamins, vitamin B12 can be stored in your body for years, in your liver. According to naturopath and sports nutritionist William E. Muirhead in his book, "Stress and Anxiety: Eliminating It From Your Life," low levels of vitamin B12 can lead to symptoms of anxiety. Dietary sources of vitamin B12 include meat, eggs, cheese and shellfish, according to the National Institutes of Health's Medline Plus service. Vegetarians are more susceptible to B12 deficiencies, because B12 is mostly found in animal products. Men and women ages 14 and older require 2.4 mcg of vitamin B12 every day.
Vitamin C
Vitamin C deficiencies can cause symptoms of anxiety. Vitamin C is an important nutrient that has anti-oxidant and anti-inflammatory properties and helps to boost the functioning of your immune system, according to Medline Plus. Your body cannot store it, so you need to eat plenty of vitamin C rich foods on a daily basis, or take a multivitamin or vitamin C supplement. During times of stress, your body rapidly depletes its supply of vitamin C, which can lead to symptoms of anxiety such as restlessness, irritability, shakiness, fatigue and emotional instability, according to author Heller. Dietary sources of vitamin C include citrus fruits, spinach, green peppers, cantaloupe and broccoli. The recommended daily dosage of vitamin C is 90 mg for adult males and 75 mg for adult women.
References
- MayoClinic.com: Vitamin B6
- "The Complete Idiot's Guide to Conquering Fear and Anxiety"; Sharon Heller, Ph.D; 1999
- National Institute of Mental Health: Anxiety Disorders
- National Institutes of Health: Vitamin C
- "Stress and Anxiety: Eliminate It from Your Life"; William E. Muirhead, NC, ND; 2008
- National Institutes of Health: Vitamin B12
