Best Vitamins and Minerals for Stress and Anxiety (15+ List)
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In this blog, we will look at some of the best vitamins and minerals that can help you with stress and anxiety. First, readers will learn how vitamins and minerals can help with these mental health issues. Then, we will describe 16 such products in detail.
What are the Best Vitamins and Minerals for Stress and Anxiety?
Here is a quick list of the best vitamins and minerals you can take if you’re dealing with stress and anxiety:
- Zinc
- Copper
- Iron
- Sodium
- Potassium
- Vitamin B12
- Phosphorus
- Vitamin B5
- Melatonin
- Vitamin B9
- Vitamin D
- Calcium
- Theanine
- Magnesium
- Vitamin B6
- Vitamin E
Can Vitamins Help with Stress & Anxiety?
16 Best Vitamins and Minerals for Stress and Anxiety
Zinc
Zinc maintains healthy nervous system function, especially looking after the vagus nerve. This connects the brain to the body, through which messages of calmness are transported. A healthy nervous system connection can support the easing of anxiety.
Nature’s Bounty Zinc Caplets functions as an antioxidant within the body, supporting antioxidant health. The zinc Caplets are non-GMO and sugar- and gluten-free and you can stay assured of their safety and purity.
Copper
Common signs and symptoms of copper deficiency include fatigue and weakness, frequent sickness, and problems with memory and learning. These can greatly affect a person’s well-being and induce anxiety in them.
Carlson Chelated Copper promotes cardiovascular, and immune system health. It supports cellular metabolism and connective tissue formation and helps the nervous system. By promoting optimal absorption, it guarantees potency and quality.
Iron
Iron is essential in the production of haemoglobin, a protein that allows red blood cells to carry oxygen to your tissues and muscles. So when you have low levels of iron, less oxygen gets to your cells, keeping them from functioning properly. This often leads to fatigue, weakness, and even anxiety and panic attacks.
Naturelo’s gentle vegan iron supplement contains iron with Vitamin C. It also contains acerola cherries, beet, spinach, kale, swiss chard, and pumpkin seed. Increase your energy and decrease your fatigue without nausea or constipation, using this supplement.
Sodium
Low levels of sodium in the diet may contribute to anxiety and help explain the persistent appetite for salty foods. A high appetite for salty foods may be associated with coping with stress, depression and anxiety. Choose a sodium supplement instead!
NOW Sodium Ascorbate Powder is an inexpensive buffered form of Vitamin C and is of pharmaceutical grade. Serving as a highly effective antioxidant, it helps in maintaining healthy tissues by neutralizing free radicals.
Potassium
Potassium is a trace element that plays an essential role in the body. Located in cells, it is primarily involved in the regulation of the cardiovascular system, neuromuscular excitation and acid-base balance. Potassium also helps regulate electrolyte balance and manage blood pressure. It also helps to reduce symptoms of stress and anxiety.
It may play an essential role in regulating acid-base balance. This supplement can restore blood pH within a relatively short time. Along with that, it also prevents the loss of dry mass from bones and muscles.
Vitamin B12
According to research, a Vitamin B12 deficiency can lead to various psychiatric manifestations. Those related to anxiety and stress include slow cerebration, confusion, and memory changes.
Adding Cobalamin, the other name for this vitamin, to your diet can help you overcome these issues. These sublingual drops from the Mt. Angel Vitamins Store are vegan, gluten-free, and non-GMO.
Phosphorus
Phosphorus is thought to be good for social people with anxiety. When anxious or vexed, their thoughts get scattered and they have a difficult time focusing or getting things done. While a Phosphorus supplement has many known health benefits, science is discovering more every year.
Lifeline Energetics is a professional-grade naturally-made organic ultra-concentrated ionic liquid phosphorus. It is specially formulated to enter the body rapidly and be used effectively in hundreds of areas. This is how this supplement ensures that phosphorus is used by the body to keep us healthy.
Vitamin B5
Chronic anxiety and frequent stress are often a sign of adrenal distress. This happens because your autonomic nervous system is under constant pressure to produce stress hormones to help you deal with your triggers.
Taking adequate doses of Vitamin B5 helps support your bodily systems and undo this damage. Now Supplements offers a convenient bottle of a hundred capsules of Vitamin B5 or pantothenic acid.
Melatonin
When you suffer from anxiety and stress, it’s very common to experience sleep disturbances. You might have difficulty falling asleep, broken sleep, nightmares, or early awakening.
Melatonin is a hormone primarily released by the pineal gland at night and has long been associated with control of the sleep-wake cycle. Taking Melatonin in the form of dietary supplements can improve your sleep.
Vitamin B9
Folic acid, or Vitamin B9, is involved in an important chemical reaction in the body that produces the methylenetetrahydrofolate reductase (MTHFR) enzyme. Polymorphisms of this enzyme have clear links to mood, anxiety and personality disorders.
Hence, it makes sense to inculcate Folic Acid into your daily diet to increase the likelihood of good mental health. Nutricost has a highly-reviewed bottle of 240 capsules containing Folic Acid.
Vitamin D
A 2007 study showed that a common denominator in many individuals dealing with depression and anxiety is Vitamin D Deficiency. This inquiry was done on fibromyalgia patients; a condition also associated with the same deficiency. This finding was further confirmed by a more expansive study in 2015.
The first resource took a much more specific subject group. The latter, however, is an inquiry primarily into anxiety rather than it being comorbidity. Since this study was more generalisable, it is now confidently said that Vitamin D supplements will have an improving effect on anxiety.
Calcium
Ghanbari et al (2009) wanted to see if taking calcium supplements can improve symptoms of depression and anxiety during PMS. Their investigation revealed that these supplements had many positive impacts.
In addition to improving mental health, it also reduced early fatigability and changes in appetite. You can try adding calcium to your diet if you want to lower the severity of your anxiety disorder.
Theanine
Theanine is an amino acid primarily found in plant or fungal species. It is commonly consumed as a component of green tea and has been used historically as a relaxing agent. Lu et al (2004) compared the effect of theanine and Alprazolam on anxiety states in 16 healthy adults.
Alprazolam is a psychiatric drug prescribed for anxiety. The experiment revealed that there was no difference in the influence of the drug or theanine. Theanine supplements are a viable option for anxiety relief if pharmacotherapy is not your cup of tea.
Magnesium
Magnesium-containing supplements and other herbal combinations may hold promise, but more research is needed before these products can be recommended to patients. Studies show herbal supplements with Magnesium show potential to be good anxiety relievers.
Sundown’s Magnesium pills are vegetarian, non-GMO, gluten-free, and dairy-free. These are excellent to manage your nutrition levels when your regular diet is incapable of providing you with adequate amounts of Magnesium.
Vitamin B6
Vitamin B6 is one of the essential nutrients for a healthy diet. It aids the body in using and storing energy from protein and carbohydrates in food. This nutrient can be taken through fish, offal, potatoes, and vegetables high in starch content.
Due to dietary restrictions, some people prefer taking supplements for it. The Iranian Journal of Nursing and Midwifery Research Vitamin B6 supplement significantly reduced the severity of anxiety in premenstrual syndrome.
Vitamin E
Taking medication for anxiety tends to lower the levels of Vitamin E in your system. This can cause nerve and muscle damage that results in loss of feeling in the arms and legs, loss of body movement control, muscle weakness, and vision problems.
Therefore, it makes sense to include this dietary supplement in your daily nutrition if you are under long-term pharmacotherapy for anxiety and panic attacks. These soft gels from Nature Made come in a pack of 300.
Conclusion
In this blog, we looked at some of the best vitamins and minerals that can help you with stress and anxiety. First, readers learned how vitamins and minerals can help with these mental health issues. Then, we described 16 such products in detail.
The vitamins and minerals mentioned here were Zinc, Copper, Iron, Sodium, Potassium, Vitamin B12, Phosphorus, Vitamin B5, Melatonin, Vitamin B9, Vitamin D, Calcium, Theanine, Magnesium, Vitamin B6, Vitamin E.
FAQs (Best Vitamins and Minerals for Stress and Anxiety)
What is the best natural remedy for anxiety?
There are many natural remedies for anxiety that are organic, safe, non-addictive, and effective. These are in the form of dietary supplements, adaptogens, essential oils, and natural medicines. Common plants used to make these products are ashwagandha, chamomile, lavender, alfalfa, cannabis, milk thistle, Rhodiola rosea, and many more.
How can I calm my anxiety fast?
The fastest way to calm anxiety is to make sure that every muscle in the body is being relaxed. When the muscles are tense, it is almost impossible to control anxious thoughts. A relaxed body signals to the brain that it need not feel threatened. This activates the parasympathetic nervous system and thus restores our ability to regulate thoughts.
Is there any herbal medicine for anxiety?
There are plenty of herbal medicines available for anxiety. These are much safer than traditional prescription drugs used for treating anxiety disorders.
That’s because they don’t lead to dependency, have no serious side effects, and can be bought without a prescription. Some examples are chamomile, amino acids, vitamins, Bacopa monnieri, Bach flower, and St. John’s wort.
