Anxiety attacks, also called panic attacks or panic disorder, produce fears of losing control. They can cause physical symptoms, such as sweating, pounding heart, chest pains, tingly sensations and dizziness. The attacks can happen suddenly and last for several minutes or longer. People may avoid places where the attacks have occurred and frequently worry about another attack. Medication and therapy help patients with this anxiety disorder, often related to vitamin deficiencies. Replenishing the body with these vitamins may also help during treatment.
Nerves
The B vitamins play a major role in the nervous system. They may help stabilize chemicals in the body to avoid anxiety attacks, according to Holisticonline.com. Vitamin B3, or niacin, deficiencies can cause anxiety and agitation. Replenishing the body with vitamin B3 helps in the production of brain chemicals that may bolster the nervous system to protect against anxiety attacks.
Calming Effects
Vitamin B6, also known as pyridoxine, produces a calming effect that may prevent anxiety attacks. The vitamin can be found in fish, cereals, yeast and liver. Vitamin B1, or thiamine, calms the nerves to relieve anxiety. Deficiencies in B1 may lead to irritability or fatigue. The vitamin also helps metabolize carbohydrates. Complex carbohydrates, such as whole grain breads and cereals, may increase serotonin in the brain, MayoClinic.com notes.
Folic Acid
Deficiencies in folic acid, or vitamin B12, have been linked to irritability, mood changes, paranoia and depression, which often coexists with anxiety disorders. Folic acid deficiencies may also decrease serotonin levels in the brain, according to Middle Tennessee University. Some antidepressants used to treat anxiety attacks and other anxiety disorders help boost serotonin levels to improve moods. Green vegetables, fruit, dairy products, fish and liver contain folic acid. Including these foods in the diet may help relieve anxiety.
Vitamin C
Anxiety often results from stress as a natural response to flee or deal with a situation. Vitamin C supplements or foods rich in the vitamin, such as fruits and leafy vegetables, may help improve feelings of anxiety during stressful periods. Vitamin C helps regulate adrenaline produced in the body during stress to avoid mood swings and decrease anxiety.
Processed Foods
Processed foods, refined flour and sugar products may rob the body of B vitamins, weakening immune defenses and promoting anxiety. Sugary foods cause further feelings of anxiety by resulting in dramatic drops in blood sugar levels. Include plenty of leafy vegetables, fresh fruits, whole grains instead of refined grains, nuts, eggs and fish in the diet to improve vitamin levels and decrease anxiety conditions.
References
- Holisticonline.com: Anxiety --- Vitamin and Supplements
- MayoClinic.com: Coping with Anxiety -- Can Diet Make a Difference?
- Middle Tennessee State University: Food, Mood and Neurotransmitters
- Psych Central: Beating Stress Through Nutrition
- National Institutes of Mental Health: When Fear Overwhelms -- Panic Disorder
