Vitamins As Natural Solutions For Lowering Stress And Anxiety

Many of us are on a continual quest to alleviate stress in our lives. If left unmanaged, anxiety and chronic stress can impact mood, sleep, and other areas of life. Anxiety disorders are the most common mental illness diagnosed in the United States, affecting over 40 million US adults. The effects on your mental and physical health can be significant, whether you experience social anxiety, work-related stress, panic attacks, or any other stress- or anxiety-related symptoms.  

There are many forms of treatment available for anxiety disorders. One treatment that may help you support your brain and body as you manage stress and anxiety levels is using vitamins or supplements. Many of these vitamins target deficiencies that can contribute to stress. However, it is important to consult your medical doctor before adding regular supplements or vitamins to your diet, as many can interact with prescription medications, food, and substances. Note that this article is for informational purposes only.

Vitamins and supplements for stress and improved sleep quality, such as the L-Theanine amino acid or Rhodiola Rosea, may be beneficial for many people. Understanding the many options can help you choose the best supplement for you.

Vitamins for stress and anxiety

Scientists have discovered that proper nutrition and digestive health are critical to physical and mental health. Healthy adults who eat across a spectrum of foods may have no problem getting the recommended dietary reference intakes. However, maintaining a well-rounded diet full of whole foods can be challenging with busy careers or chronic stress. As a result, some adults develop deficiencies.

Anxiety symptoms caused by a vitamin deficiency may be a sign from your body that a specific vitamin is missing. In these cases, vitamin supplementation may help you lower your stress levels and improve anxiety symptoms, such as heart palpitations, muscle tension, and panic attacks. 

Your doctor may screen you for vitamin deficiencies with a blood test. If it's revealed that you are deficient, your doctor may recommend appropriate vitamin supplements as needed. The following is a list of suggested vitamins and mineral deficiencies that can contribute to physical stress and anxiety symptoms.

Magnesium

Magnesium is an essential mineral the body uses with many functions, including the cardiovascular and endocrine systems. However, the typical American diet may lead to a magnesium deficiency. It's estimated that slightly under 50% of the US population consumes less than the recommended amount. Symptoms of magnesium deficiency include heart palpitations, insomnia, fatigue, headaches, muscle cramps, low mood, and anxiety in some people.

Research: Research has been performed on the association between magnesium deficiency and anxiety. While higher-quality, controlled trials may be needed for a conclusive determination, magnesium supplementation may reduce anxiety symptoms. There is also some research that magnesium may help improve sleep quality. 

Sources: Magnesium can be naturally found in almonds, bananas, green leafy vegetables, and avocados.

Vitamin B-12

B-12 is a water-soluble vitamin used by the body to create DNA, maintain nerve health, make red blood cells, and perform essential functions. B-12 is another essential vitamin, meaning the body cannot create it, and it needs to be taken via food or a supplement. B-12 deficiency is common in older adults and those with poor diets. Often it is included as one of the eight B vitamins found in a B-complex supplement. 

Research: Vitamin B-12 plays a part in synthesizing neurochemicals in the brain. Scientific evidence shows that deficiency of B-12 may contribute to an increased risk of symptoms of depression as well as anxiety. An association between low levels of B-12 and folic acid was found among clients with these conditions. B-12 is also a key player in cognitive functions. Because B-12 is critical in order to feel alert, B vitamin supplementation over time may help boost your energy levels.

Sources: Vitamin B-12 is present (alongside other B vitamins) in chicken, turkey, fish, dairy products, and fortified cereals.

Vitamin D

Vitamin D often plays an integral part in the health of the central nervous system. A deficiency in vitamin D has been shown to contribute to symptoms of anxiety and seasonal affective disorder (SAD), a type of depression. Most of the vitamin D synthesized by the body is absorbed by direct sunlight. Being tired all the time despite getting enough sleep can be a sign of a vitamin D deficiency.

Research: Research has shown an association between low vitamin D levels and anxiety in adults of all genders. One study found that vitamin D supplementation reduces anxiety symptoms in those with Type II Diabetes. Vitamin D may also help support the immune system, as well as the nervous system. 

Sources: If you live in a sunny climate all year round, spending some time in the sun may supplement your vitamin D levels. If you are critically deficient in vitamin D or who live in an area with a significant amount of cloudy weather, vitamin D supplements may be necessary. Supplementation may be done through Vitamin D tablets. Milk is also a source of vitamin D. 

Omega-3 fatty acids

Omega-3 fatty acids are a type of polyunsaturated fatty acids that are present in fish oils. Much attention has been given to Omega-3s in the last decade relating to mood disorders. Not only are they recommended for stress related symptoms in some cases, but research suggests that omega-3 fatty acids can help with cognitive function, can be a factor in lowering blood levels of triglycerides, and boost overall brain health. 

Research: Deficiencies of omega-3 fatty acids are often found in those with mental health conditions, although this may be a correlation, as many mental health conditions cause decreased appetite. A meta-analysis of current research found evidence that omega-3 supplementation may effectively reduce anxiety symptoms.

Sources: Omega-3s can be obtained from many types of fish.

Supplements for anxiety

In addition to correcting vitamin deficiencies to reduce your stress or anxiety levels, some supplements can be used to relieve stress in the moment. As supplements are not controlled by the Food and Drug Administration (FDA) and may cause interactions with any medications you're taking, be cautious when attempting to add them to your stress-management plan. Work with your doctor to determine which supplements are best for you to manage your stress levels. 

Iron

Iron supplements and multivitamins with emphasis on iron content (e.g., those targeting women’s health) can be beneficial for managing stress levels. Iron is essential for oxygen transport in the body and helps support overall energy levels, which can indirectly impact stress resilience. It also plays a role in the production of “feel-good chemicals” like serotonin, dopamine, and norepinephrine, each of which can help with stress management. 

However, it's important to consult with healthcare professionals before starting any vitamins and supplements regimen to ensure they are suitable for individual health needs. Taking too much iron can be dangerous and it may be best to ask your doctor to test your iron levels before adding iron supplementation to your regimen. 

L-theanine

L-Theanine is an amino acid found in green and black tea leaves. It's commonly used by those looking to lower their anxiety because it provides a calming but not sedating effect. L-Theanine is often combined with caffeine to produce a synergistic effect.

Research: The anti-anxiety properties of L-Theanine have been well-documented by scientists. Administration of L-Theanine has been shown to activate alpha brain waves for calm and focus and increase the activity of the soothing neurotransmitter GABA.

Sources: Black or green tea, eggs, some types of fish 

Ashwagandha

Ashwagandha is an adaptogen that helps the body adapt more effectively to stressful conditions. Adaptogens fine-tune the body's stress response and alleviate ramifications. Ayurvedic medicine has used this herb for thousands of years to manage stress and anxiety. It provides a calming effect that relaxes the body, especially in the short term. Side effects such as headaches and stomach upset have been reported for some users.

Research: Ashwagandha has been the subject of many studies, including those for patients with Alzheimer's and Parkinson's. Ashwagandha has been shown to reduce levels of the stress hormone cortisol, mimic the effect of GABA, and improve glucose metabolism.

Rhodiola rosea

Rhodiola Rosea is another type of adaptogen that may be helpful for some people experiencing stress and anxiety symptoms. Rhodiola is an herb known as artic root, which has been used for centuries in Eastern countries to treat depression and anxiety. Like Ashwagandha, consuming Rhodiola may reduce feelings of stress and allow you to adapt to your surroundings.

Research: Several studies have found Rhodiola supplements to have a beneficial effect on stress. In one study involving four weeks of daily supplementation, researchers observed significant improvements in stress symptoms after only three days that continued throughout the study. Rhodiola is often well-tolerated, and side effects are rare.

Adopt lifestyle changes and coping techniques to reduce anxiety

Connect with a licensed counselor

Treating tension and anxiety with therapy

Correcting nutritional deficiencies and supplementing them with beneficial compounds can help you support your body as you work to reduce stress and anxiety. However, additional support may be valuable if you're experiencing the symptoms of an anxiety disorder. Working with a licensed mental health professional can offer the opportunity to learn tips for relieving stress, working through periods of anxiety, and developing solutions that work for you. 

If your lifestyle or budget makes it challenging to attend in-person therapy, online therapy has become a popular option for many Americans. Through an online platform like BetterHelp, you can meet with a therapist from home and choose between phone, video, or live chat sessions. Your therapist can send you worksheets, offer anxiety advice, and support you as you discuss your symptoms. 

Studies show that online therapy is as effective as in-person therapy for those with generalized anxiety disorder (GAD). In addition, studies have found internet-based interventions more cost-effective than those held face-to-face at an office.