– Dealing With Anxiety

The Best Minerals and Vitamins for Anxiety and Panic Attacks

best vitamins for anxietyAnxiety is becoming an epidemic! It has been estimated that more than 40 million people suffer with severe panic disorders that not only disrupt their lives, but can have long term negative effects on their health.

Add to that the millions more that simply suffer with generalized stress and its no wonder pharmaceutical companies are scrambling to develop new treatments that never seem to work.

The most common treatment option are antidepressant medications. But, if you have suffered with panic attacks and anxiety for any length of time you know that many medications don’t always help – oftentimes they can actually increase your symptoms and make you feel worse! So what are the alternatives?

Research has shown that certain vitamins and minerals can help to reduce the chances of panic attacks experienced by anxiety sufferers and even help with depression and OCD (obsessive-compulsive disorder).

Increasing your intake of the list of vitamins below would be a great addition to our guide on herbal remedies for anxiety. Want even faster instant results, use The Linden Method which is possibly the quickest and most effective anxiety program on the market today.

What Are The Best Vitamins for Anxiety Relief

Here is a list of some of the best minerals and vitamins for anxiety attacks and reducing your panic symptoms:

Vitamin B Complex

There are eight forms of vitamin B; vitamins B-1 through B-3, vitamins B-5 through B-7, vitamin B-9 and B-12. They work to help all of your body’s systems work properly. A deficiency in any one of these has been shown to cause depression and anxiety. Some of the most common side effects of low B vitamin levels in the body include: nervousness, irritability; rapid heart beat, and an inability to concentrate. Let’s take a closer look at each B vitamin and the role it may play in increasing anxiety symptoms:

Vitamin B 1 Thiamine

Thiamine plays a big part in nervous system function. It also helps the body create energy. Low levels can affect the way the body handles stress and can increase anxiety levels.

Vitamin B 2 Riboflavin

Riboflavin has been linked to migraines and energy production. Research has shown that taking high levels of riboflavin helps to reduce both stress levels and headaches.

Vitamin B3 Niacin

It has been shown that niacin helps to increase serotonin levels in the body. Since serotonin works as a natural calmer, it makes sense that regulating Niacin levels in the body could help to reduce stress related feelings, and their physical symptoms.

Vitamin B5 Pantothenic Acid

Not really considered an anxiety reducer, high levels of Pantothenic acid have been linked to increase panic attacks, so be wary of taking supplements containing this important B vitamin.

Vitamin B9 Folic Acid

Folic acid is known to help with brain development. Some studies now indicate that taking high levels of folic acid can reduce anxiety and help to prevent panic attacks.

Vitamin B12 Cobalamin

Low levels of cobalamin have been shown to incite mood disorders and increase both anxiety and depression in many people; especially seniors over the age of 55 who are no longer able to absorb it as well. Increasing Vitamin B levels can help stave off some of these problems.


Magnesium plays an important role in how your nerves send signals to the brain. Low levels can interfere with this message system. Taking just 300 mg of magnesium at every meal has been shown to lower the patient’s level of depression and feelings of panic.


Symptoms of calcium deficiency often mimic anxiety disorders including irritability, sleeping problems, depression and more. By increasing calcium levels in the bloodstream, many of these symptoms are lessoned, or even disappear.

Vitamin D

Vitamin D is a natural vitamin that we get from the sun. Without enough exposure to natural sunlight (or proper supplementation), most of us are found to be deficient of vitamin D. Levels that are too low can result in poor calcium absorption, which in turn can lead to higher levels of anxiety. By taking vitamin D supplements you can help your body better absorb calcium, which can help to lesson your anxiousness.

Vitamin C

Not usually considered a mood regulator by the general public, researchers now know that low levels of vitamin C in the body can interfere with neurotransmitters in the brain. This in turn can affect your mood, which may cause depression, irritability and even panic attacks. High levels of vitamin C can also help to thwart the effects of cortisol in the body which can increase anxiety, especially in middle aged women.

Omega 3 Fatty Acids

Researchers at Ohio State University have found a direct link between the omega 3 fatty acids found in fish oil and anxiety. Omega 3s have long been known to reduce the level of cytokines in the body. Cytokines often lead to inflammation throughout the body. New research indicates that these cytokines can also increase stress and anxiety levels. Therefore treating anxiety and panic attacks with higher levels of omega 3 fatty acids in the body can be useful.


L-theanine is most commonly found in green tea. Used for years for its sedative and relaxing properties, L-theanine has been studied to see if it can help reduce anxiety disorder symptoms. There are two studies which link this important amino acid to anxiety. One was published in 1998 in the medical journal of the Japan Society for Bioscience, Biotechnology, and Agrochemistry. Researchers in Japan found that giving patients just 200mg of L-theanine every day seemed to help them relax by increasing alpha brain waves. Another study, published in 2006, shows that L-theanine reduced sympathetic nervous system activation, which helps to lower stress reactions.

Complex Carbohydrates

Complex carbohydrates (found in fresh fruits and whole grains) are great at calming your nervous system, since they tend to increase your levels of Serotonin, a natural tranquilizer found in the brain.


Tryptophan (found in turkey and milk) is one of the essential amino acids and has been shown to have a calming effect on the body.

Vitamin E

Vitamin E deficiency was found to increase stress and causes abnormal anxiety related behaviors in lab rats. Its vital to have sufficient vitamin E to help avoid an increase of stress.

Vitamins for Anxiety in Women

The best anxiety supplements that work for women are simply prenatal vitamins. That is because prenatals tend to have a balance between all the vitamins listed above and have a higher potency than regular supplements. And of course, lets not forget that they are made for women’s after all.

It is amazing how certain vitamins and minerals can either increase or decrease anxiety levels within the body. Finding the right mix of vitamin supplements for anxiety can help you reduce your stress levels and decrease the number of panic attacks experienced on a daily or weekly basis. Keeping your body in tip-top shape is the easiest, fastest and cheapest way to stay healthy and maintain proper stress levels.


• Meet the Author ➞ Scarlett Brooke

I'm a integrative medicine consultant for those searching for healthier and natural alternatives for treating illnesses. I focus on a holistic approach using remedies, herbs, supplements, exercise and relaxation techniques. Although I helped people treat many different types of illnesses, my main area of specialty is treating anxiety, depression and panic disorders.

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