Many ingredients in weight loss supplements have been found to contribute to anxiety. For instance, guarana and green tea extracts are common ingredients in weight loss supplements that contain high amounts of caffeine; while Saint John's wort produces side effects including fatigue, sexual dysfunction, and anxiety.
B-complex, vitamin E, vitamin C, GABA, and 5-HTP are 5 vitamins commonly used to help with anxiety and stress.
Medical research has linked magnesium to reduced anxiety. Magnesium helps you to relax by stimulating the production of melatonin and serotonin which boost your mood and help you sleep. Magnesium also reduces the production of cytokines and cortisol, which lead to increased inflammation and stress.
Vitamin B12 deficiency can have distressing neuropsychiatric symptoms. It can have an etiological role in clinical presentations like depression, anxiety, psychosis, dementia, and delirium, requiring screening of at-risk populations.
Stress. Daily stressors like traffic jams or missing your train can cause anyone anxiety. But long-term or chronic stress can lead to long-term anxiety and worsening symptoms, as well as other health problems. Stress can also lead to behaviors like skipping meals, drinking alcohol, or not getting enough sleep.
B6. Vitamin B6 is a key nutrient that supports our entire nervous system. It plays an essential role in producing and regulating the calming neurotransmitters in our brains, such as serotonin and GABA, which can impact depression and anxiety.
Many ingredients in weight loss supplements have been found to contribute to anxiety. For instance, guarana and green tea extracts are common ingredients in weight loss supplements that contain high amounts of caffeine; while Saint John's wort produces side effects including fatigue, sexual dysfunction, and anxiety.
B12 and Anxiety: The Basics
Some studies have found people experiencing anxiety have lower levels of vitamin B12, and that people with anxiety and depression at more likely to have a vitamin B12 deficiency.
All B vitamins play a beneficial role in reducing anxiety and improving your mood. For instance, a study[5] published in the Journal of Functional Foods found that people who ate B vitamin-rich foods saw significant improvements in their anxiety and stress scores compared to those who didn't eat B vitamin-rich foods.
Notably, magnesium reduces epinephrine and nor- epinephrine synthesis and release, decreases anxiety and could prevent the panic attacks.
Low serum magnesium has been linked to depressive symptoms. Magnesium effects the Hypothalamic–pituitary–adrenal axis in the brain, which controls the stress response system and therefore, anxiety and depression.
If you take magnesium as a supplement, studies that showed that magnesium can have anti-anxiety effects generally used dosages of between 75 and 360 mg a day, according to the 2017 review. It's best to consult a healthcare practitioner before taking any supplement so you know the correct dose for you.
Vitamins B9 and B12 are both thought to treat symptoms of anxiety. Folic acid has many uses in the body, and B9 deficiency has been linked to higher levels of anxiety and depression.
Popular herbal remedies and supplements like St. John's Wort, ginseng and kava kava may also cause or increase unease.
Ashwagandha, for example, may increase thyroid hormone levels, which could cause fatigue, anxiety, shortness of breath and other problems.
Mood Changes
Shortfalls of B6 may affect your mood, sometimes contributing to depression, anxiety, irritability and increased feelings of pain ( 16 ). That's because B6 is involved in the making of several neurotransmitters, such as serotonin and gamma-aminobutyric acid (GABA).
Severe lack of Vitamin B12 is rare, but shakiness and tremors can occur even in mild deficiency.
The results of this study showed that vitamin C significantly reduced anxiety scores compared to vitamin E and placebo. In contrast, vitamin E significantly increased anxiety scores. Similarly, this study found that vitamin C significantly decreased stress levels compared to the placebo group.
Several studies have shown a direct relationship between the excessive dosage of vitamin D supplements and anxiety. In addition, individuals suffering from psychological illnesses have experienced problematic behaviour to hide the pain symptoms.
Low serum concentrations of vitamin B6 and iron are related to panic attack and hyperventilation attack.
cut back on caffeine, alcohol, and smoking cigarettes. eat foods rich in zinc, like whole grains, oysters, kale, broccoli, legumes, and nuts. eat foods rich in magnesium: fish, avocado, dark leafy greens. eat foods rich in vitamin B, such as asparagus, leafy greens, meat, and avocado.
Serotonin Serotonin may be the most well-known neurotransmitter. Low levels of serotonin are linked to both anxiety and depression. Like most neurotransmitters, low or unbalanced serotonin levels can occur genetically/naturally, and can also be created by your emotions.