Panic attacks, known also as anxiety attacks, are acute episodes of physical and mental distress with symptoms that include shaking, shortness of breath and extreme fear. Panic attacks can occur without apparent cause or warning, and if you experience them with frequency or severity, you should consult your doctor. While vitamins do not replace prescription medications, certain nutrients have been shown to be effective in preventing panic attacks or easing the symptoms.
Vitamin C
Vitamin C has long been recognized for its immune-boosting properties, but more recently it has been demonstrated to help reduce the physiological and psychological effects of stress. Research conducted by scientists at the University of Alabama offers evidence that vitamin C helps to reduce feelings of panic by suppressing the release of the adrenal hormone cortisol. Cortisol is a hormone associated with the "fight or flight" instinct during situations of perceived danger.
Vitamin B Complex
The B vitamins are a complex of nutrients that include folic acid, riboflavin, thiamine and cobalamin -- all of which support the healthy functioning of the nervous system. The B vitamins help your body cope with stress, and deficiencies can produce feelings of irritability, fatigue and depression. Niacin, in particular, plays an important role in the production of the hormone serotonin, which is responsible for maintaining feelings of mental balance and contentment. The B vitamins are water soluble and quickly eliminated through urine, so it is important to replenish your body's B-complex sources through either taking a daily supplement or eating vitamin B-rich foods, such as potatoes, asparagus, beans and watermelon.
Vitamin D
While vitamin D is found in some foods, such as fatty fish and egg yolks, your body obtains it primarily though reactions taking place between the sun and your skin. Vitamin D is necessary for the absorption of calcium, which affects muscular constriction and tension. Feelings of muscular tightness worsen during a panic attack and can also contribute to heightened feelings of anxiety. Vitamin D helps with maintaining proper levels of calcium to minimize sensations of physical stress.
Caution
A diet consisting of vitamin-rich fruits, vegetables, whole grains and proteins can supply nutrients to help maintain mental balance and prevent anxiety attacks. Nutritional supplements offer higher concentrations of essential vitamins and are sometimes sold in amounts that far exceed the recommended daily allowances. Consult your doctor before taking any nutritional supplement to discuss appropriate amounts and possible adverse effects. Additionally, if you experience frequent or severe panic attacks, seek the attention of a mental health professional to discuss options for treatment.
References
- "Psychology Today"; Vitamin C: Stress Buster; April 2003
- Science Daily; Scientists Say Vitamin C May Alleviate the Body's Response to Stress; August 1999
- Mental Health Matters; Panic Attacks and Anxiety; Ronald Hoffman, M.D., C.N.S.; February 2009
- National Institutes of Health Office of Dietary Supplements: Vitamin D
