8 Best Vitamins For Stress & Anxiety: Benefits, Dosage & More
Can Vitamins Help With Stress & Anxiety?
The Best 8 Vitamins For Stress and Anxiety
Vitamin B1
Vitamin B1, also known as thiamine, is often used to help prevent cognitive decline in hospital patients with alcohol dependence. However, the benefits of B1 supplementation extend past this narrow use. Supplementation has been shown to reduce generalised anxiety, improve energy levels, and improve overall feelings of well-being (1). B1 plays a role stimulation of the parasympathetic nervous system, which is the part of the nervous system responsible for ‘rest and digest' functions.
Vitamin B6
Vitamin B7
Vitamin B7, also known as biotin, has been linked to lower levels of anxiety, stress and depression in adults (3). B7 is involved in the regulation of cortisol, which is also known as the stress hormone (5). B7 can also impact blood sugar levels, and low levels are linked with poor blood sugar control including raised fasting blood glucose levels (6).
Vitamin B9
More commonly known as folate (folic acid), research suggests that low levels of B9 is linked with higher rates of both depression and anxiety (7). Low levels of B9 are also more likely to increase the likelihood of mood disorders being treatment-resistant (8). B9 plays a role in a variety of brain activities, including neurotransmitter formation. It can also be broken down and used as short-term energy source.
Natural sources of folate include most dark and leafy greens, broccoli, chickpeas, and kidney beans.
It is recommended that adults have 200 micrograms of folate per day (2). However, if you are pregnant or trying to get pregnant then it is recommended to supplement with 400 micrograms per day (9).
Vitamin B12
The recommended intake of vitamin B12 for adults is 1.5 micrograms per day (2). It is suggested that all vegans and vegetarians supplement daily with B12.
Vitamin C
Vitamin D
Low levels of vitamin D are associated with poorer immune function and decreased energy levels. However, low levels of vitamin D are also associated with higher levels of depression and anxiety (12). Whilst the mechanisms behind this are not understood completely, it is suggested that vitamin D has anti-inflammatory properties. These properties may have a neuroprotective effect, leading to improved mental health and wellbeing (13).
Vitamin E
Vitamin E is a powerful antioxidant that is often used in skincare to help prevent against damage from UV exposure. However, it has also been used as an adjunct therapy in patients with anxiety and/or depression, with some promising results (15). The benefits of antioxidants have already been touched on in this article; the anti-inflammatory properties of antioxidant fatty acids is the main mechanism behind improving mood.
Vitamin E is an essential fatty acid, and can be found in olive oil, vegetable oil, nuts, and seeds.
Take Home Message
Talk To Your Doctor
It is important to note that this article is not a substitute for medical advice. Please contact a healthcare professional if you have any questions or concerns about your personal health or supplementation.
FAQs
Do stress relief supplements work?
https://www.myvitamins.com/your-needs/well-being.list
Which vitamins are best for stress and anxiety?
As like most things health-related, there is no one-size-fits-all answer. However, a lot of the evidence suggests that B vitamin combinations can be useful in relieving anxiety, whilst vitamins C, D, and E are all powerful antioxidants that can also play a role in wellbeing.
Which vitamins help keep you calm?
Myvitamins relax gummies contain both vitamin B6 and chamomile, both of which contain calming properties. Chamomile is widely used in herbal teas to support sleep and relaxation.
Which vitamins are natural antidepressants?
Much of the research looks at the role of vitamins as an adjunct therapy to anti-depressants. However, having the right balance of vitamins and minerals is essential for overall health. Vitamins can be used as both prevention and support for mental and physical health.
