10 Best Vitamins for Anxiety

Curiosities, Statistics, and Facts

• Anxiety disorders affect about 40 million adults in the United States, making them the most common mental illness in the country.
• Anxiety disorders cost the US economy more than $42 billion a year, due to lost productivity and healthcare expenses.
• Vitamins are organic compounds that are essential for normal bodily functions, such as growth, development, metabolism, and immunity.
• Vitamins are classified into two main categories: water-soluble vitamins (such as vitamin C and the B vitamins) and fat-soluble vitamins (such as vitamins A, D, E, and K).
• Vitamins are primarily obtained from food sources, but they can also be taken as supplements in the form of pills, capsules, powders, or gummies.
• Vitamins can interact with medications and other supplements, so it’s important to talk to your doctor before taking any new vitamin for anxiety.

Vitamin B Complex

Vitamin B complex is a group of eight vitamins that are essential for energy production, brain function, and stress management. The B vitamins are:

• Vitamin B1 (thiamin)
• Vitamin B2 (riboflavin)
• Vitamin B3 (niacin)
• Vitamin B5 (pantothenic acid)
• Vitamin B6 (pyridoxine)
• Vitamin B7 (biotin)
• Vitamin B9 (folic acid)
• Vitamin B12 (cobalamin)

One study found that taking a high-potency B-complex vitamin for three months significantly reduced anxiety and depression symptoms in people with generalized anxiety disorder (GAD). Another study found that taking a combination of vitamin B6, vitamin B12, and folic acid improved mood and cognitive function in older adults with mild cognitive impairment.

Personally, I take a B-complex vitamin every morning, and I’ve noticed that it helps me feel more alert, focused, and calm throughout the day.

Vitamin C

Vitamin C is a water-soluble vitamin that is well-known for its immune-boosting properties. However, it also has antioxidant, anti-inflammatory, and anxiolytic effects. One study found that taking 500 mg of vitamin C twice daily for two weeks significantly reduced anxiety levels in people with high anxiety.

Another study found that taking 1,000 mg of vitamin C daily for 14 days reduced cortisol levels (a stress hormone) and blood pressure in response to a stressor in healthy adults. Cortisol is known to be elevated in people with anxiety disorders, so reducing it can be beneficial for managing anxiety symptoms.

I like to drink orange juice or eat citrus fruits to get my daily dose of vitamin C, but you can also take supplements if you prefer.

Vitamin D

Vitamin D is a fat-soluble vitamin that is primarily obtained from sunlight exposure. However, many people in the US are deficient in vitamin D, especially during the winter months or if they have limited sun exposure.

Vitamin D has been linked to mood disorders, such as depression and seasonal affective disorder (SAD), which share some symptoms with anxiety disorders. One study found that taking 1,200 IU of vitamin D daily for 12 weeks improved mood and reduced anxiety in people with SAD.

I live in a sunny area, but I still take a vitamin D supplement during the winter to prevent deficiency and boost my mood.

Magnesium

Magnesium is a mineral that is involved in hundreds of enzymatic reactions in the body. It also has muscle-relaxing, nerve-calming, and sleep-promoting effects, which can be helpful for anxiety.

One study found that taking 500 mg of magnesium daily for eight weeks reduced anxiety symptoms in people with GAD. Another study found that magnesium supplementation improved sleep quality and quantity in elderly people with insomnia, which is a common co-occurring condition with anxiety.

I prefer to take magnesium in the form of magnesium glycinate, which is a highly absorbable and gentle form of magnesium that doesn’t cause digestive upset or laxative effects.

Omega-3 Fatty Acids

Omega-3 fatty acids are a type of polyunsaturated fat that are essential for brain health and inflammation control. They are found in fatty fish, such as salmon, tuna, and sardines, as well as in flaxseeds, chia seeds, and walnuts.

Several studies have shown that omega-3 supplementation can reduce anxiety symptoms in people with various anxiety disorders, such as GAD, panic disorder, and social anxiety disorder. Omega-3s are thought to work by increasing the production of neurotransmitters, such as serotonin and dopamine, that are involved in mood regulation and stress response.

I try to eat fish at least twice a week, but I also take a fish oil supplement to ensure that I get enough omega-3s.

Probiotics

Probiotics are live bacteria and yeasts that are beneficial for gut health and immune function. They are found in fermented foods, such as yogurt, kefir, sauerkraut, and kimchi, as well as in probiotic supplements.

Recent research has suggested that probiotics may have a role in regulating mood and anxiety, through a complex interaction between the gut and the brain. One study found that taking a probiotic supplement for four weeks reduced anxiety and depression symptoms in people with irritable bowel syndrome (IBS), which is a common comorbidity with anxiety disorders.

I like to eat yogurt with live cultures for breakfast, and I also take a probiotic supplement to support my gut health and mental well-being.

Ashwagandha

Ashwagandha is an adaptogenic herb that has been used in Ayurvedic medicine for centuries to promote vitality, longevity, and stress resilience. It is also known as Withania somnifera, Indian ginseng, or winter cherry.

Several studies have shown that ashwagandha supplementation can reduce anxiety symptoms, cortisol levels, and inflammation markers in people with anxiety disorders. Ashwagandha is thought to work by modulating the HPA axis, which is a complex system involved in the stress response.

I’ve tried ashwagandha supplements in the past, and I’ve found them to be helpful for reducing my anxiety, promoting relaxation, and improving my sleep quality.

L-theanine

L-theanine is an amino acid that is found in green tea leaves. It has calming, mood-enhancing, and cognition-improving effects, without causing drowsiness or sedation.

Several studies have shown that L-theanine supplementation can reduce anxiety symptoms and improve cognitive performance in people with anxiety disorders. L-theanine is thought to work by increasing the production of alpha waves in the brain, which are associated with relaxation and alertness.

I like to drink green tea in the afternoon to get my dose of L-theanine, but you can also take supplements if you don’t like the taste of tea.

Rhodiola Rosea

Rhodiola rosea is an adaptogenic herb that has been used in traditional medicine in Russia and Scandinavia to combat stress, fatigue, and depression. It is also known as golden root or Arctic root.

Several studies have shown that rhodiola supplementation can reduce anxiety symptoms, fatigue, and depression in people with stress-related disorders. Rhodiola is thought to work by enhancing the activity of neurotransmitters, such as serotonin, dopamine, and norepinephrine, that are involved in mood regulation and stress response.

I’ve tried rhodiola supplements in the past, and I’ve found them to be helpful for boosting my energy, improving my mood, and reducing my anxiety.

Ginkgo Biloba

Ginkgo biloba is an herb that has been used in traditional medicine in China for thousands of years to improve memory, concentration, and circulation. It is also known as maidenhair tree.

Some studies have suggested that ginkgo supplementation can reduce anxiety symptoms and improve cognitive performance in healthy adults. Ginkgo is thought to work by increasing the blood flow to the brain, enhancing the oxygen and nutrient supply, and protecting the brain cells from oxidative stress.

I’ve tried ginkgo supplements in the past, and I’ve found them to be helpful for improving my focus, memory, and mood.

FAQs

Q: Can vitamins cure anxiety?

A: No, vitamins cannot cure anxiety, but they can help manage its symptoms by supporting the nervous system, reducing inflammation, and regulating mood.

Q: Are vitamins safe for everyone with anxiety?

A: No, some vitamins can interact with medications or worsen certain conditions, so it’s important to talk to your doctor before taking any new vitamin for anxiety.

Q: Can I get enough vitamins from food alone?

A: It depends on your diet and lifestyle. Some people may need to supplement their diet with vitamins, especially if they have a restrictive diet, a medical condition, or a higher need for certain nutrients.

Q: How long does it take for vitamins to work for anxiety?

A: It varies from person to person and from vitamin to vitamin. Some vitamins may have immediate effects, while others may take weeks or months to show benefits. It’s important to be patient and consistent with your vitamin regimen.

Q: What are some signs of vitamin deficiency?

A: Some signs of vitamin deficiency include fatigue, weakness, poor immunity, poor wound healing, muscle cramps, cognitive impairment, and mood changes.