Vitamins And Supplements That May Help Manage Anxiety Symptoms

Psychotherapy—sometimes in combination with medication—is usually the recommended treatment for anxiety disorders, from panic disorder to generalized anxiety disorder to separation anxiety disorder. However, a wealth of research supports the idea that various healthy lifestyle changes may also help improve symptoms. Getting adequate amounts of certain vitamins that help with anxiety, whether through eating patterns or dietary supplements, may be one. See below for a list of vitamin and nutrient supplements for anxiety symptoms and stress-related symptoms. 

Note that taking supplements or making other lifestyle changes is not considered a substitute for professional treatment if you’re experiencing signs of a mental health disorder. You should also consult a qualified nutritionist before you make significant changes to your eating patterns and get medical advice from your doctor before you take any supplements, since they may have serious side effects or cause dangerous interactions. Speak to a medical professional before making any changes to existing prescribed medication regimens as well.

Nutrients and vitamins that help with anxiety and mental health

Some of these required nutrients can help with symptoms of depression and anxiety and other health challenges when consumed in adequate amounts, either through animal and plant foods or supplements. These nutrients and vitamins that can help with anxiety—both mental and physical symptoms—include the following.

Vitamin C

Some research suggests that taking vitamin C supplements may improve mood and lessen anxiety and depression symptoms. You can increase your vitamin C levels to reduce anxiety by boosting your intake of fruit. Some foods rich in vitamin C include cantaloupe, citrus fruits, kiwi, mango, papaya, pineapple, strawberries, raspberries, blueberries, cranberries, and watermelon. 

Various B vitamins

Getting enough B vitamins may also support anxiety relief. Examples of B vitamins include B1 (thiamine), which helps control blood sugar, B3 (niacinamide), which is responsible for serotonin synthesis, vitamin B6, which supports brain and immune functioning, and vitamin B12, which helps with blood and nerve health. B vitamins also contribute to energy levels and support mood control. These vitamins can be found in meat, dairy, eggs, seafood, whole grains, bananas, chilies, legumes, and nutritional yeast.

This vitamin may help lower blood pressure and decrease levels of cortisol, the stress hormone. It may also improve muscle function and boost immune system functioning because it supports the release of certain neurotransmitters. Several studies have uncovered a link between low levels of vitamin D and various mental health disorders. For instance, one study suggests that low vitamin D levels may be linked to various anxiety disorders, and others link the deficiency to conditions like seasonal affective disorder and schizophrenia as well. 

Magnesium

Magnesium is essential for brain health and for maintaining a healthy nervous system overall. It can help create a sense of calm and relaxation by activating GABA receptors, which are the same receptors that many anti-anxiety medications target. A review of studies on the topic suggests that magnesium supplements may benefit those who experience subjective anxiety, with the potential ability to reduce or alleviate symptoms in some cases. It may also help with premenstrual syndrome (PMS) symptoms, which can include anxiety. This nutrient can be found in foods like beef, chicken, fish, nuts, seeds, bananas, watermelon, figs, potatoes, and green beans or in magnesium supplements.

Chamomile

Omega-3 fatty acids

Zinc

Treatment methods for mental health conditions

Psychotherapy is one of the most commonly recommended forms of treatment to support an individual in addressing and managing anxiety. In many cases, it can be effectively delivered either in person or virtually. Those who are looking for a more cost-effective treatment option may prefer online therapy, since it’s often more convenient and more affordable than traditional in-person care. 

Using an online therapy platform like BetterHelp, you can attend virtual sessions via phone or video call for a cost that’s comparable to most insurance co-pays. A review of studies on the topic suggests that online therapy may be effective for treating anxiety in particular, indicating that it created “equivalent overall effects” to in-person treatment.