B vitamins are a group of water-soluble vitamins that play a vital role in maintaining good health. They are essential for proper metabolism, nerve function, and the production of energy. The B-complex vitamins include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12). While these vitamins are found in many foods, studies have shown that they are often deficient in individuals suffering from panic attacks, anxiety, and depression.
5 Reasons To Consume Apple Cider Vi...
5 Reasons To Consume Apple Cider Vinegar (ACV) More Often
The link between B vitamins and mental health is not a new discovery. In fact, research has been conducted on this topic for several decades. In the early 1990s, studies began to suggest that individuals with low levels of certain B vitamins were more likely to experience symptoms of anxiety and depression.
One study published in the American Journal of Psychiatry in 1997 found that individuals with depression had lower levels of vitamin B6 than those without depression. Similarly, a study published in the Journal of Psychiatric Research in 1999 found that individuals with anxiety had lower levels of vitamin B12 than those without anxiety.
Dangers of Vitamin B12 Deficiency | How To Treat B12 Symptoms
More recent studies have continued to support the link between B vitamins and mental health. For example, a study published in the Journal of Affective Disorders in 2017 found that individuals with panic disorder had significantly lower levels of vitamin B6, vitamin B9, and vitamin B12 than those without panic disorder. Another study published in the Journal of Psychiatric Research in 2018 found that individuals with major depressive disorder had significantly lower levels of vitamin B12 than those without depression.
There are several reasons why B vitamins may be important for mental health. For example, B vitamins are involved in the production of neurotransmitters, which are chemicals that allow nerve cells to communicate with each other. Neurotransmitters play a vital role in regulating mood, so it makes sense that deficiencies in B vitamins could lead to mood disorders.
B vitamins are also important for energy production. They help convert food into energy that the body can use. Low levels of B vitamins can lead to fatigue, which can exacerbate symptoms of anxiety and depression.
Additionally, B vitamins are important for brain function. They help protect the brain from damage caused by free radicals, which are harmful molecules that can cause oxidative stress. Oxidative stress has been linked to several mental health conditions, including anxiety and depression.
Given the link between B vitamins and mental health, it is important for individuals to ensure that they are getting enough of these vitamins in their diet. Here are the top 10 foods that are rich in B vitamins:
- Liver – Liver is a particularly rich source of vitamin B12, which is important for brain function and the production of red blood cells. Unfortunately this isn’t the best tasting food out there. I’d much prefer a nice steak, burger, or fish dish.. but if you want to get liver into your diet without actually eating it I recommend this multi-organ complex capsule from Paleovalley. It’s 15% off at this link and will support the health of your liver, kidneys, heart and more! Plus, it has a lot of b12 in it. This supports energy levels, the nervous system and more!
- Beef – Beef is a good source of several B vitamins, including vitamin B12, thiamine, and riboflavin.
- Chicken – Chicken is a good source of several B vitamins, including niacin, vitamin B6, and vitamin B12.
- Salmon – Salmon is a good source of vitamin B12 and vitamin B6, as well as omega-3 fatty acids, which have been linked to improved mental health.
- Tuna – Tuna is a good source of vitamin B12 and niacin, as well as omega-3 fatty acids.
- Eggs – Eggs are a good source of several B vitamins, including vitamin B12, riboflavin, and folate.
- Spinach – Spinach is a good source of several B vitamins, including folate, riboflavin, and vitamin B6.
- Broccoli – A great source of many B-vitamins. Broccoli is a highly nutritious vegetable that contains a wide range of vitamins and minerals, including several B vitamins. B vitamins are essential for many functions in the body, including energy production, cell growth and division, and the proper functioning of the nervous system. In this article, we will focus on the B vitamins found in broccoli.
- Vitamin B1 (Thiamin) Broccoli is a good source of vitamin B1, also known as thiamin. Thiamin is involved in energy metabolism and the proper functioning of the nervous system. It also plays a role in the synthesis of DNA and RNA. A single cup of cooked broccoli contains about 0.1 milligrams of thiamin, which is about 8% of the recommended daily intake for adults.
- Vitamin B2 (Riboflavin) Broccoli is also a good source of vitamin B2, also known as riboflavin. Riboflavin is involved in energy metabolism and the proper functioning of the nervous system. It is also important for healthy skin, eyes, and mucous membranes. A single cup of cooked broccoli contains about 0.2 milligrams of riboflavin, which is about 15% of the recommended daily intake for adults.
- Vitamin B3 (Niacin) Broccoli is a good source of vitamin B3, also known as niacin. Niacin is involved in energy metabolism and the proper functioning of the nervous system. It is also important for healthy skin, digestive system, and mucous membranes. A single cup of cooked broccoli contains about 1.2 milligrams of niacin, which is about 8% of the recommended daily intake for adults.
- Vitamin B5 (Pantothenic Acid) Broccoli is a good source of vitamin B5, also known as pantothenic acid. Pantothenic acid is involved in energy metabolism and the synthesis of cholesterol, hormones, and neurotransmitters. It is also important for healthy skin and hair. A single cup of cooked broccoli contains about 0.6 milligrams of pantothenic acid, which is about 12% of the recommended daily intake for adults.
- Vitamin B6 (Pyridoxine) Broccoli is a good source of vitamin B6, also known as pyridoxine. Pyridoxine is involved in energy metabolism and the proper functioning of the nervous system. It is also important for the synthesis of neurotransmitters and the production of red blood cells. A single cup of cooked broccoli contains about 0.2 milligrams of pyridoxine, which is about 10% of the recommended daily intake for adults.
- Almonds: Almonds are a great source of vitamin B2 and vitamin E. They are also high in healthy fats and fiber.
- Avocado: Avocado is a good source of vitamin B6 and folate. It is also high in healthy fats and fiber.Another great tool that I have found to be helpful in my own slumps of sadness and depression is RLT, which is short for red light therapy. Red light therapy helps to improve brain chemistry, give you energy and uplift your overall mood. It improves blood flow, the health of the body and mind in many ways. I got a Mito Red light (click here to visit) and use it every day in the morning with my water to hydrate. Hydration and light are great for the mind and body to start the day. I promise you, these two things along can make a huge difference. Use the discount code healthywildfree to get a discount on your Mito Red light. If you want to read about the many benefits of red light therapy click here to read about the top 10 health benefits of red light therapy. There are many benefits beyond brain health!
This one time purchase is worth the investment into your health. I own the full light panel (for my whole body) as well as the portable one for the road now.
Recommended Reading:
3 Things That Beat Depression – They Work Much Better Than Antidepressants Without The Side Effects
Fight Those Winter Blues: 10 Natural Solutions To Seasonal Depression
Hidden In Plain Sight: 74 Genetically Modified Ingredients That You Should Avoid At All Costs
This Amazonian Herb is Arguably The Best Cardiovascular And Immune Aid (Plus, it’s anti-inflammatory)
------------------------------------------------------------
Harvard Study Finds 45% Of Women Have Embarrassing Bladder Leakage. This is The Solution To Stop Bladder Leakage Today. Click To Read
----------------------------------------------------------------------------------------------------
About Half of Men Are at Risk for This Dangerous Condition After Age 50 — Here’s What You Can Do to Prevent It
Snoring Keeping You Or Your Partner Awake At Night? Sleep Apnea Too? You Don't Have To Suffer Any Longer. These 3 Simple Throat Exercises Fix Snoring & Sleep Apnea Like A Charm! Click To Get Your Sleep Back
Fermented Foods Are 10x Better For Your Gut Health And Immunity Than Probiotic Pills - Click Here To Learn Why!
Turn Your Kitchen into A Probiotic Factory Churning Out Free Probiotics Daily! Here's How!
10 Best Vitamins & Supplements For Brain Health
FAQs
What vitamin deficiency causes panic attacks and anxiety? ›
So having a deficiency in Vitamin B6 can definitely increase your anxiety. Vitamin B6 levels have been shown to be significantly lower in individuals who have anxiety and panic attacks (37).
Did you know that panic attacks and anxiety are linked to certain vitamin and mineral deficiencies? ›People with anxiety and other psychiatric disorders tend to have lower vitamin D levels. Since nearly 50% of the general population is at risk of vitamin D deficiency, the risk of developing associated anxiety is also relatively high. Vitamin C plays an essential role in mental health.
What vitamins stop panic attacks? ›- Vitamin D3: Vitamin D3 can improve mood and energy, and it has been a must for many of my patients throughout the pandemic, says Dr. Madrak. ...
- Magnesium: ...
- Melatonin: ...
- Omega-3 fatty acids: ...
- Chamomile: ...
- Valerian root: ...
- Ashwagandha: ...
- Kava:
Relaxing your body can help sidestep a panic attack. Practice breathing in through your nose for a count of five, hold it for five, and then breathe out through your mouth for a count of five. Or take a class in meditation and breathing techniques.
What are the 5 vitamins for anxiety? ›B-complex, vitamin E, vitamin C, GABA, and 5-HTP are 5 vitamins commonly used to help with anxiety and stress.
Can B12 stop panic attacks? ›Vitamin B12 is considered an important brain and nervous system micronutrient and is often used for anxiety. It helps to ensure normal function for your nerves, which can help combat physical symptoms of anxiety.
What mineral deficiency causes panic attacks? ›Low serum concentrations of vitamin B6 and iron are related to panic attack and hyperventilation attack.
What minerals affect anxiety? ›- Magnesium. Magnesium supports you in bringing more calm into your life, by nurturing your brain's ability to release stress hormones. ...
- Vitamin D. ...
- B6. ...
- Iron. ...
- Omega 3 fish oil. ...
- Zinc. ...
- Antioxidants. ...
- Selenium.
Vitamin D is an essential nutrient that is naturally produced in the body. It's also available in certain foods. However, a large percentage of Americans don't get enough. Research indicates that there is a strong link between vitamin D deficiency and anxiety as well as depression.
What can I take everyday for panic attacks? ›SSRIs approved by the Food and Drug Administration (FDA) for the treatment of panic disorder include fluoxetine (Prozac), paroxetine (Paxil, Pexeva) and sertraline (Zoloft). Serotonin and norepinephrine reuptake inhibitors (SNRIs).
How I cured my panic attacks naturally? ›
- practice breathing exercises every day to help prevent panic attacks and relieve them when they happen.
- practice regular exercise, especially aerobic exercise, to help you to manage stress levels, release tension, improve your mood and boost confidence.
- eat regular meals to stabilise your blood sugar levels.
- AWARENESS. "Your focus determines your reality." ...
- ASSIGN A TIMEFRAME TO WORRY. ...
- WORRY / PROBLEM SOLVING. ...
- CHALLENGE ANXIOUS THOUGHTS. ...
- CHALLENGING INTOLERANCE OF UNCERTAINTY.
- Breathe. One of the best things you can do when you start to feel that familiar panicky feeling is to breathe. ...
- Name what you're feeling. ...
- Try the 5-4-3-2-1 coping technique. ...
- Try the “File It” mind exercise. ...
- Run. ...
- Think about something funny. ...
- Distract yourself. ...
- Take a cold shower (or an ice plunge)
Grounding techniques
“I look around to find 5 things I can see, 4 things I can touch, 3 things I can hear, 2 things I can smell, and 1 thing I can taste. It's called grounding.” – Sam A.
- practicing deep breathing and other relaxation techniques to calm both your mind and body.
- refocusing that anxious energy elsewhere, like physical activity.
- making a mental list of the ways that your fear has not come to life in similar situations.
- Keep Your Blood Sugar in Check. ...
- Avoid Stimulants. ...
- Get Enough Sleep. ...
- Just Breathe. ...
- Practice Mindfulness. ...
- Exercise. ...
- Do What You Enjoy. ...
- Where to Get Help.
- Kava. ...
- Passion flower. ...
- Valerian. ...
- Chamomile. ...
- Lavender. ...
- Lemon balm.
Some of the best vitamins for depression include vitamin D, iron, B9 (folate), calcium, vitamin C, and vitamins B12 and B3. Keep reading to learn more about vitamins that help with depression so you can make informed decisions about how best to treat your symptoms of depression.
Can too much B12 cause panic attacks? ›Some of the negative side effects of vitamin B overdose include mood swings, restlessness, depression, and panic attacks. Mood swings can worsen in people who suffer from paranoia, confusion, or mental fogginess; due to the high doses of vitamin B complex.
Can low iron cause panic attacks? ›Those that are anemic are placing their body under a great deal of stress, and this often sends messages to the brain to be more anxious. Further, the brain may not be getting enough healthy blood, and the symptoms of anxiety (such as heart palpitations) may cause anxiousness on their own.
What magnesium is best for anxiety? ›
Based on current data, magnesium taurate and glycinate have the most research supporting their effects on anxiety and other mental health disorders. Magnesium malate and threonine have also demonstrated therapeutic effects and may be useful in many psychiatric cases.
What hormone deficiency causes anxiety? ›Progesterone is a natural inhibitor of the release of serotonin and dopamine (happy hormones). When progesterone levels are low, mood and behavior is compromised causing anxiety. Thyroid Hormone – an overactive and under active thyroid function may contribute to anxiety.
What is the most calming mineral? ›Magnesium and Stress: Rest Your Mind and Body
Calm starts with magnesium. It's known in the scientific community as the “calming mineral” because it plays a critical role in your body's ability to relax. Your mind and muscles need magnesium to properly rest.
Research suggests that certain dietary supplements may help reduce anxiety symptoms, including magnesium, vitamin D, saffron, omega-3s, chamomile, L-theanine, vitamin C, curcumin, CBD, and multivitamins.
Which vitamin deficiency causes anger? ›Symptoms of severe vitamin B1 (thiamine) and B6 deficiencies may include irritability.
What is the root cause of severe anxiety? ›A big event or a buildup of smaller stressful life situations may trigger excessive anxiety — for example, a death in the family, work stress or ongoing worry about finances. Personality. People with certain personality types are more prone to anxiety disorders than others are. Other mental health disorders.
What is the number one leading cause of anxiety? ›Difficult experiences in childhood, adolescence or adulthood are a common trigger for anxiety problems. Going through stress and trauma when you're very young is likely to have a particularly big impact. Experiences which can trigger anxiety problems include things like: physical or emotional abuse.
What is the root problem of anxiety? ›There is a multitude of sources that could be triggering your anxiety, such as environmental factors like a job or personal relationship, medical conditions, traumatic past experiences – even genetics plays a role, points out Medical News Today. Seeing a therapist is a good first step. You can't do it all alone.
What is a drug that calms you down? ›Benzodiazepines (also known as tranquilizers) are the most widely prescribed type of medication for anxiety. Drugs such as Xanax (alprazolam), Klonopin (clonazepam), Valium (diazepam), and Ativan (lorazepam) work quickly, typically bringing relief within 30 minutes to an hour.
What are 3 treatments for panic disorder? ›Panic disorder is generally treated with psychotherapy (sometimes called “talk therapy”), medication, or both. Speak with a health care provider about the best treatment for you.
What are 3 types of panic attacks? ›
Multidimensional scaling (MDS) of panic symptoms identified three types of panic which were consistent over time and for which reliable scales were constructed to measure derealization, cardiac panic, and respiratory panic.
How do you get to the root of panic attacks? ›- Keeping a kind mindset. ...
- Getting acquainted with your anxiety. ...
- Listing your fears. ...
- Diving into the fear rabbit hole. ...
- Pinpointing a pattern. ...
- Exploring your home life. ...
- Honing in on your habits. ...
- Getting a checkup.
Distract yourself
Whenever you are experiencing anxious thoughts, doing something that 'fills your mind' and needs complete focus can be a good distraction. Small things like leaving the room or going outside can be effective. One other technique that some people use when calming their anxiety is counting backwards.
Chamomile (matricaria recutita)
Chamomile is a herb that has been used for centuries as a natural remedy to combat anxiety and nervousness.
Creating new neural pathways may take time — several weeks to months — but it can help your brain address triggers with more confidence, so you feel less anxious overall. Consistency is the key.
How do you rewire a depressed brain? ›Exercise. Many studies show that exercise - aerobic, resistance and mind-body - all improve symptoms and severity of depression. Exercise reshapes the depressed brain, somehow activating the function of related brain areas.
What is the 5 4 3 2 1 anxiety trick? ›She said: 'Essentially, you tick your way through your five senses and name 5 things you can see at this very moment, 4 things you can hear, 3 things you can feel (like your feet in your shoes, your bum on a chair), 2 things you can smell, and one thing you can taste, even if it's just the inside of your mouth or a sip ...
What is the 3 3 3 method for anxiety? ›It involves looking around your environment to identify three objects and three sounds, then moving three body parts. Many people find this strategy helps focus and ground them when anxiety overwhelms them.
What is the 5 4 3 2 1 anxiety strategy? ›This technique asks you to find five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. Using this with someone who feels anxious will help to calm them down and reduce their feelings of anxiety.
What happens in a full blown anxiety attack? ›Some anxious people, though, will have a full-blown panic attack — a frightening experience in itself that commonly includes alarming symptoms such as heart palpitations, sweating, trembling, shortness of breath, chest pain and nausea.
Is there a vitamin deficiency that causes panic attacks? ›
Low serum concentrations of vitamin B6 and iron are related to panic attack and hyperventilation attack.
What hormone deficiency causes panic attacks? ›Thyroid Hormones
If you're having frequent panic attacks or feel like your anxiety is particularly high, talk to your doctor about your thyroid. Thyroid hormones play a significant role in anxiety: your thyroid-stimulating hormone (often called TSH) levels directly correlate with the severity of panic attacks.
Abstract. 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.
Can supplements help panic attacks? ›Research suggests that certain dietary supplements may help reduce anxiety symptoms, including magnesium, vitamin D, saffron, omega-3s, chamomile, L-theanine, vitamin C, curcumin, CBD, and multivitamins.
What is the root cause of panic disorder? ›'The causes of panic disorder are not yet fully understood — but research has shown a link between the disorder and factors such as genetic composition, major life transitions, overwhelming stress, and a history of trauma.
Can vitamin D deficiency cause anxiety and panic attacks? ›Vitamin D insufficiency may relate to higher levels of anxiety and depression, in turn contributing to the elevated risk of psychosis in this population.
How do you stop hormonal panic attacks? ›- Aerobic exercise. Research shows that those who get regular exercise throughout the month have less severe PMS symptoms. ...
- Relaxation techniques. Using relaxation techniques to reduce stress may help control your premenstrual anxiety. ...
- Sleep. ...
- Diet. ...
- Vitamins.
The Thyroid/Energy Link
Low serotonin levels are linked to depression, anxiety, and mood. When your thyroid is not functioning properly, these neurotransmitters become erratic, potentially causing anxiety and panic attacks.
Oestrogen and progesterone usually work together to regulate mood. As these hormones drop off in midlife, women are more at risk of developing anxiety. If this is overwhelming or left untreated it can ramp up into panic attacks.
Which vitamin deficiency causes mental disorder? ›Answer From Daniel K. Hall-Flavin, M.D. Vitamin B-12 and other B vitamins play a role in producing brain chemicals that affect mood and other brain functions. Low levels of B-12 and other B vitamins such as vitamin B-6 and folate may be linked to depression.
What is the number one cause of anxiety? ›
Difficult experiences in childhood, adolescence or adulthood are a common trigger for anxiety problems. Going through stress and trauma when you're very young is likely to have a particularly big impact. Experiences which can trigger anxiety problems include things like: physical or emotional abuse.
What vitamin can increase anxiety? ›Too much copper can have a powerful effect on the mind and alter mood and behaviour. The accumulation of excess copper in the brain enhances the production of stimulatory neurotransmitters (epinephrine and norepinephrine), which can further promote anxiety.