The Best Vitamins for Anxiety

The B complex vitamins include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), inositol (B8), folic acid (B9), and cobalamin (B12).

In general, adding a B Complex supplement is a good idea if you live with anxiety. The recommended daily intake varies for each B vitamin and by your age, gender, and health status.

B complex is an easy choice if you are looking for a vitamin supplement that is helpful overall but that may also help your anxiety.

• Nature’s Bounty B Complex 

Vitamin D is also called the “sunshine vitamin” because your skin produces it when exposed to the sun.

Vitamin D is important for the development of bones and teeth and to protect against disease. It also supports immune system function.

Taking a Vitamin D supplement may also help you to lose weight, as one study showed that those taking a calcium and vitamin D supplement experienced an appetite suppressant effect.

This vitamin may also ward off depression based on a study of people with depression who experienced an improvement in symptoms when taking Vitamin D supplements.

There is some evidence of Vitamin D being linked to lowered anxiety, so it’s best to make sure you are getting enough. It is recommended that adults up to age 70 take 600 IU of Vitamin D per day.

If you aren’t getting enough sunlight or worry about your Vitamin D levels, this is an easy supplement to add to your arsenal. And if you are anxious or trying to lose weight, it’s worth a try!

• Nature’s Bounty Vitamin D3

Magnesium

Magnesium is involved in different body functions including muscle contraction, so it makes sense that too little could disrupt your level of calm.

Magnesium plays a role in the signals sent between your brain and your body. It is involved in brain development, memory, and learning.

In healthy adults, magnesium sits inside your NMDA receptors (N-methyl-D-aspartate). This prevents them from being triggered too easily, which can stimulate your nerve cells for no reason.

When your magnesium levels are too low, then your NMDA receptors are too easily stimulated, which can kill nerve cells and lead to brain damage.

Low levels of magnesium have been linked to depression, high blood pressure, and heart disease.

There is also some evidence that magnesium supplements help anxiety.

Magnesium is one of those “no-brainer” supplements that should be first on your list to try if you are struggling with anxiety.

• Nature’s Bounty Magnesium with Electrolytes 

Zinc

Zinc is an essential nutrient, meaning that your body can’t produce or store it. You need to get it from your food or a supplement on a regular basis.

Zinc is involved in growth and development, immune function, wound healing, metabolism, digestion, nerve function, and other body functions. It’s important for skin health, protein production, and DNA synthesis.

One study with rats also showed that after being deprived of zinc, they showed signs of anxiety.

The recommended daily intake of zinc is 11 mg for men and 8 mg for women. As there are side effects from taking too much zinc, make sure you do not exceed the recommended dose.

• Nature’s Bounty Zinc Supplement

Iron helps to keep you healthy and with your energy level.

If you have low iron, you might experience fatigue, trouble concentrating and becoming ill easily.

There is some evidence that low iron can be related to anxiety symptoms.

However, it’s important to be aware that taking iron when you do not need it could harm your health.

This is because supplements usually contain a high dose of iron, which can cause digestion problems and reduced absorption of other nutrients.

Taking iron supplements can also cause cell damage, and in very severe cases, organ failure, death, or coma.

For this reason, it’s best to have your iron tested by a doctor before deciding to take a supplement.

That way, you will know whether it is necessary or not.

• Nature’s Bounty Gentle Iron Supplement

Calcium

Calcium helps your body to release hormones, move muscles, and circulate blood. It also helps you to carry messages from your brain to your body.

Calcium is also important for strong teeth and bones. If you don’t have enough calcium in your diet or from supplements, then your body will take it from your bones, making them weak.

Because your body does not make calcium, you need to get it from food or supplementation. Dietary sources include dairy products, dark green vegetables, and calcium-fortified cereals, orange juice, etc.

It’s also important to note that your body needs Vitamin D to absorb calcium. So, be sure you are not low on Vitamin D or taking calcium won’t help (remember: sunshine is the best source of Vitamin D).

There is also evidence that calcium can help to reduce PMS (pre-menstrual syndrome) if you are a woman. If you suffer with bad PMS, taking calcium could help.

The recommended dose of calcium is 1000 mg each day. Since too much calcium can have side effects, it’s best to check with your doctor before taking.

• Nature’s Bounty Calcium Pills

GABA

GABA (gamma aminobutyric acid) is a naturally occurring amino acid that functions as a neurotransmitter in your brain.

GABA is considered an inhibitory neurotransmitter, because it blocks brain signals and reduces activity in your nervous system.

When GABA attaches to a GABA receptor in your brain, this produces a calming effect that can help with anxiety.

GABA is not really available from food sources. The main sources are fermented foods like tempeh.

Some people with certain disorders may have lower levels of GABA, including those with seizure disorders, movement disorders (e.g., Parkinson’s), ADHD, anxiety, and depression.

There is still limited evidence on whether GABA supplements help or actually reach the brain. However, there is some evidence that taking GABA may help to increase a sense of relaxation and reduce stress.

There is also evidence that GABA may help you to fall asleep.

• NOW Supplements GABA 

Ashwagandha

Ashwagandha is an adaptogen, which means that it helps your body to manage stress. It helps to improve brain function, lower cortisol, and help reduce anxiety and depression.

Ashwagandha is an herb used mostly in alternative medicine. Because it is an herb and not a vitamin/mineral, it is important to note that its safety is not evaluated by the FDA.

You should check with your doctor before taking this or any other herbal medicine.

In one study 88% of people who took ashwagandha reported lowered anxiety, compared to 50% taking a placebo.

Ashwagandha root extract is typically taken in 450-500 mg capsules up to twice per day.

• Organic Ashwagandha, 100 Vegan Capsules

Rhodiola

Rhodiola is also an herb and adaptogen, meaning that it helps your body adapt to stress.

In one study of 101 people with work and life stress taking 400 mg per day, they showed reductions in signs of stress such as anxiety, fatigue, and exhaustion, after only three days.

There are also many other proven benefits of rhodiola including reduced depression, improved brain function, etc.

The optimal dose is 400-600 mg in a single dose, taken on an empty stomach but not before bedtime (since it has a stimulating effect).

• NOW Rhodiola Rosea, 500 mg, 60 Capsules

Probiotics

Probiotics ensure that you have the right gut bacteria. This is important for weight loss, digestion, immune function, healthy skin, and reduced risk of disease.

Probiotics are a type of friendly bacteria that you can get from certain foods (e.g., yogurt) or from a supplement.

Some scientists refer to your gut as your “forgotten organ,” since its metabolic activities are similar to that of an organ.

Probiotics have been shown to help with digestive health, weight loss, etc.

Finally, there is evidence that probiotics may help with anxiety and depression.

• Garden of Life, Dr. Formulated, Once Daily Shelf Stable Probiotics

Fish Oil & Omega 3

Fish oil is a supplement extracted from fatty fish like salmon or sardines.

It contains two types of omega-3 fatty acids, which have benefits for skin and heart health.

Research has shown that a lack of omega-3 may be linked to problems with learning and memory and accelerated brain aging. However, those with healthy brains do not show benefits from taking fish oil.

There is also research showing the fish oil supplements improved depressive symptoms comparable to the effects of antidepressant medications.

• Fish Oil by Nature’s Bounty, Dietary Supplement, Omega-3
• NOW Supplements, Omega-3

5-HTP

5-HTP (5-hydroxytrptophan) is an amino acid naturally produced by your body.

It is used by your body to produce serotonin, which is linked to depression, anxiety, sleep, etc.

Taking 5-HTP supplements may help with weight loss (it suppresses appetite), relieve depression, reduced migraines, and promote sleep (especially if combined with GABA).

There are some potential side effects of taking 5-HTP, so it’s best to take under consultation with your doctor.

Start with a dose of 50-100 mg two times per day and increase to the recommended dose. To enhance your mood, take 50 to 100 mg 3 times per day with meals. Use it for at least a week to see the best results.

• Dr. Emil 5 HTP Plus Serotonin Synthesizers

L-Lysine

L-Lysine is an essential amino acid that your body cannot make and you need to obtain from food.

It is involved in growth and muscle turnover. It also helps fat be transported to be used as energy.

L-lysine may reduce anxiety by blocking stress receptors.

• NOW Food Supplements, L-Lysine

L-Theanine

L-Theanine is an amino acid that promotes relaxation without being drowsy. There is also evidence that it may reduce stress and anxiety.

• NOW Supplements, L-Theanine, Stress Management

Valerian Root

Valerian root has sometimes been called “Nature’s Valium.” It is an herb that may promote sleep and reduce anxiety.

Valerian root may inhibit the breakdown of GABA in the brain, which results in feeling calm and tranquil. This is the same way that medications like Xanax and Valium work.

• NOW Supplements Valerian Root

Chamomile

Chamomile oil has been shown to help with digestion, wound healing, skin conditions, pain, sleep, and anxiety.

• Chamomile Extract, 200 Caps

Kava Kava

Kava Kava is a member of the nightshade family of plants that is known for its stress-reducing and anxiety-reducing properties.

There are some concerns about its safety, so you should consult your doctor.

• NOW Supplements, Kava Kava Extract

Lavender

Lavender is a flower with potential health benefits. Lavender is usually used as an essential oil to reduce stress and anxiety and promote calm and wellness.

• Nature’s Way, CalmAid, Non-Drowsy Lavender

Lemon Balm

Lemon balm is a lemon-scented herb that is from the same family as mint. It has been shown to reduce stress.

• Organic Lemon Balm Extract, 150 Count

Passionflower

Passionflower is a plant that is known to help with anxiety and insomnia.

• Nature’s Answer Passionflower Dietary Supplement

Melatonin

Melatonin is a hormone that your body makes naturally that controls your sleeping patterns. It’s also available as a supplement to help promote sleep. One study showed that melatonin helped increase levels of GABA in parts of the brain.

• Natrol Melatonin Fast Dissolve Tablets

Multivitamin

If you want to make sure you are getting the recommended doses of all vitamins, an easy way to do that is to take a multi-vitamin.

• Centrum Adult MultiVitamin with Antioxidants, Zinc, and B Vitamins

Learn More About Natural Treatments for Anxiety

Do you feel like you need more help or guidance on vitamins for anxiety or other natural treatments?

The course “How to Control Anxiety,” by holistic psychiatrist Ellen Vora, M.D. walks you through doctor-approved natural remedies for anxiety, such as what to eat, what supplements to take, and more.

• How to Control Anxiety by Ellen Vora, M.D.

Tracking Your Vitamins

If you find it confusing to keep track of what you have taken, I recommend the following helpful tools.

• Medication & Vitamins Tracker
• Medical Printables Medical Binder
• Sunlit Clouds 7-Day Pill Box, Wooden Pill Box

Saving Money on Vitamins

Before you start shopping for vitamins online, make sure to sign up for Rakuten!

Rakuten is a company that gives you money back when you shop online (most stores are included!). All you need to do is go to Rakuten first before you shop.

Right now, you will receive $10 for FREE when you join and spend $25 in the next 90 days.

Why say no to free money if you will be shopping for vitamins anyway? You could put that extra $10 towards more vitamins to stay healthy!

Make sure that you use this link to join and receive your $10 bonus. Then, remind yourself to go to Rakuten first before you shop online to make sure you receive credit for your bonus.

If you’d like to learn more about how Rakuten works, I have a whole post about that here.

How about you? Do you take vitamins and supplements to reduce your anxiety? Feel free to leave a comment below about what you take.

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• 8 Facts About CBD Oil for Anxiety
• Best Essential Oils for Anxiety
• Best Tea for Anxiety (15 Types Proven to Work!)

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The Best Vitamins for Anxiety