Anxiety refers to mental, emotional or physical discord resulting from fear induced by a variety of trigger situations, like public speaking or crowded spaces. Different levels of anxiety exist depending on the individual, with stress being a common component of moderate anxiety. Prolonged and untreated anxiety or stress invariably leads to reduced immune response and health complications. Problematic anxiety occurs when you start avoiding normal situations due to an abnormal amount of fear or engage in ritualistic behaviors preventing you from carrying out daily functions. According to the National Institute of Mental Health several forms of anxiety exist, impacting 40 million Americans in a given year. In the event of anxiety reducing your ability to participate in normal daily activity like work, school or relationships, seek medical intervention. As an adjunct change your nutritional habits through eating a well-balanced diet rich with essential vitamins.
Inositol
Inositol is a part of B complex vitamin supplements and is also found in food sources like wheat bran, beans and nuts. Inositol naturally occurs in the body and additional supplementation is not required for adequate daily functions. However, the University of Michigan Health System indicates short-term use of supplemental inositol calms anxiety attacks. According to the UMHS, dosage for relieving anxiety attacks is 4 g, taken up to three times a day. There is no recommended daily allowance of inositol, however deficiency of this nutrient contributes to the presence of anxiety. In order to achieve anxiety relief, eat a well-balanced diet and in cases of acute anxiety attacks take an inositol supplement with physician supervision. Inositol may have side effects and cause drug interactions.
Vitamin B-3
Niacinamide a derivative of niacin, or vitamin B-3, and taken in large doses has a calming effect for short term treatment of anxiety. The recommended daily intake of vitamin B-3 for adults is 14 to 16 mg. Consume a well-balanced diet including poultry or fish, wheat breads or pastas and peanuts or lentils to increase your chance of getting the daily intake naturally. The safe upper intake level of niacin is 35 mg. The University of Michigan Health System notes preliminary studies of physicians treating individuals with the derivative niacinamide in doses up to 500 mg shows promise as an adjunct to using addictive prescription medications for anxiety management. Before trying vitamin B-3 to treat anxiety, consult your physician for safety.
Vitamin B-6 and Zinc
Vitamin B-6 is an important nutrient aiding in the natural production of serotonin, a neurotransmitter responsible for regulating mood and the stress response. Vitamin B-6 is found in foods like eggs, legumes and grains. The recommended daily intake of vitamin B-6 for adults is 1.5 to 1.7 mg, with an upper limit of 100 mg. Short term use of high dosage B-6 can induce a calming effect, however increasing the dose beyond the upper limit without physician consent is not advised due to possible adverse effects. Zinc, an essential mineral, is also a catalyst in the production of serotonin. Zinc is found in seafood, dairy and beans. The daily recommendation for zinc is 8 to 11 mg with an upper limit of 40 mg.
Vitamin C
Vitamin C serves a variety of health functions including protecting your immune system. In the treatment of anxiety, high dose use of vitamin C reduces your mental and physical response to stress triggers, notes the University of Maryland Medical Center. The daily recommended intake of vitamin C is 75 to 90 mg with an upper limit of 2,000 mg. Foods containing vitamin C include oranges, broccoli and peppers. Large doses of vitamin C acts as a tranquilizer in calming your anxiety. Do not exceed the upper limit of vitamin C without physician consent due to potential adverse effects.
References
- National Center For Health and Wellness: B Vitamins
- Holistic Online: Anxiety Vitamins and Supplements
- University of Michigan Health System: Anxiety
- National Institute of Mental Health: Anxiety Disorders
- Naturopathic Medical Research Clinic: Orthomolecular Treatment for Depression, Anxiety and Behavior Disorders
- National Institute of Medicine: Dietary Reference Intakes
