Social anxiety disorder is a condition characterized by an overwhelming fear of interacting with others in social situations. It is marked by an intense fear of embarrassment, humiliation or scrutiny when interacting with others, and may cause people with this disorder to avoid social situations. Vitamins and minerals cannot replace medical or psychological treatment for social anxiety disorder; however, they may help reduce the severity and frequency of symptoms. Talk to your physician before taking any mineral or vitamin to treat social anxiety disorder.
Calcium
Calcium supports bone health and prevents osteoporosis but this important mineral may also help relieve the symptoms of social anxiety disorder. Calcium is a natural tranquilizer that may help calm your central nervous system, according to certified nutritional consultant Phyllis Balch, author of "Prescription for Nutritional Healing." It may also help relieve muscular tension associated with this disorder. Boost your calcium intake by consuming foods such as broccoli, mustard greens, dairy products, almonds, kale, sesame seeds and tofu.
Inositol
Inositol is part of the B-vitamin family and may play an important role in the control of social anxiety disorder. It may stimulate the production of nerve transmitter chemicals in your brain that have a calming effect and relieve anxiety, according to MayoClinic.com. Inositol may also help reduce serum cholesterol levels, preventing arterial blockages and increasing blood flow to your brain. Dairy products, raisins, whole-grain breads, chickpeas and lentils are rich sources of inositol.
Vitamin E
Vitamin E may help increase blood circulation to your brain, which may help supply oxygen and nutrients necessary for proper brain function and mood, according to Balch. This vitamin is also an antioxidant, which may help reduce damage to your brain cells caused by oxidized lipids and free radicals in your bloodstream. Obtain vitamin E from food sources such as olive oil, peanuts, sunflower seeds, spinach, soybean products, corn and avocados.
Vitamin B-6
Vitamin B-6, or pyridoxine, is essential for the absorption of vitamin B-12, which may help protect nerves from toxic damage, according to Balch. This vitamin is an immune system stimulant, which may help prevent virus cells and bacteria from causing infection and damaging brain cells. Vitamin B-6 may also enhance your body's ability to produce serotonin, a neurotransmitter chemical that produces a calming effect on your brain and central nervous system. Brown rice, broccoli, cabbage, potatoes, white meat chicken, eggs and walnuts are abundant sources of vitamin B-6.
References
- Alfred University: Stress and Anxiety Related Problems
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C., et al.; 2010
- MayoClinic.com: Anxiety; June 2010
