Anxiety manifests in numerous ways. It can induce fear, panic, uneasiness, and worry. According to the “Anxiety and Depression Association of America”, around 6.8 million Americans suffer from “generalized anxiety disorder”. Among the additional anxiety disorders are panic disorders and phobias.
Anxiety disorders may be treated with psychotherapy, medication, or a combination of the two. Some natural supplements may also assist with common anxiety. But not all supplements are safe or effective.
So, read on to learn about which supplements are effective and safe to use for anxiety.
When you feel overwhelmed by stress or anxiety, your body uses up its zinc reserves more quickly in an effort to maintain normal physiological function. That is because zinc boosts up the supply of your happy hormones such as dopamine and serotonin. Both of these hormones improve mood, lessen stress, and calm your mind(1).
Zinc also promotes the functioning of the neurological system, particularly the vague nerve, which connects the brain to the body and through which ‘calm’ impulses are transmitted leading to a decrease in stress.
Magnesium is a vital and essential mineral that is involved in nearly every bodily function, including muscle function, blood pressure, and stress response. It enhances your body’s ability to use carbohydrates, lipids, and amino acids.
Magnesium consumption is generally safe. A 2017 review of the evidence suggests that magnesium supplements may be beneficial for patients with anxiety, however, the authors of the review emphasize that further research is required(2).
B Vitamins especially, B1, B2, B3, B5, B6 B7, and B12 have a positive effect on anxiety reduction and mood improvement. For instance, a study published in the Journal of Functional Foods indicated that those who consumed B vitamin-rich foods had much lower anxiety and stress levels than those who did not(3).
However, when it comes to natural vitamins for anxiety, B6 and vitamin B12 are the best. A strong correlation exists between low B6 and B12 levels and elevated anxiety and depression rates(4). B12 also offers additional brain care benefits, such as improving your ability to concentrate and boosting energy levels.
Calcium is essential for the activity of the electrical pulses that pass through the nervous system. So, when the neurological system is compromised by a calcium deficit, the chances of having mood swings and anxiety attacks increase four times (5).
Additionally, Hypocalcemia, also known as calcium deficit, can mimic anxiety or intensify symptoms in people who already have them. The main cause of calcium shortage is a lack of calcium-rich diets and supplements. You can overcome these anxiety issues by taking good calcium supplements.
Biotin is a vitamin that promotes neurotransmitter function, hence facilitating the transmission of nerve signals to the brain. Ever felt brain fog? Biotin, along with other members of the B-vitamin family, can assist in alleviating anxiety by protecting the brain, improving memory, and promoting a positive mindset(3). Biotin deficiency has been linked to increased anger, anxiety, and emotional instability.
Suffering from anxiety and stress issues? Don’t worry we have got your back. At NOOTROPA we have excellent products for your dire needs! Try our best Tranquil Anti-Anxiety Formula, a blend of the top five highly effective natural ingredients including Biotin, Vitamin B complex, Zinc, Magnesium, and Calcium. It also contains Rhodiola, Ashwagandha, 5-HTP, and GABA which will give you the calm that your mind desires!
- Joshi M, Akhtar M, Najmi A, Khuroo A, Goswami D. Effect of zinc in animal models of anxiety, depression, and psychosis. Human & experimental toxicology. 2012;31(12):1237-43.
- Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients. 2017;9(5).
- Mahdavifar B, Hosseinzadeh M, Salehi-Abargouei A, Mirzaei M, Vafa M. Dietary intake of B vitamins and their association with depression, anxiety, and stress symptoms: A cross-sectional, population-based survey. Journal of Affective Disorders. 2021;288:92-8.
- Kafeshani M, Feizi A, Esmaillzadeh A, Keshteli AH, Afshar H, Roohafza H, et al. Higher vitamin B6 intake is associated with lower depression and anxiety risk in women but not in men: a large cross-sectional study. International Journal for Vitamin and Nutrition Research. 2019.
- Alkhatatbeh MJ, Abdul‐Razzak KK, Khwaileh HN. Poor sleep quality among young adults: The role of anxiety, depression, musculoskeletal pain, and low dietary calcium intake. Perspectives in Psychiatric Care. 2021;57(1):117-28.