This is an extensive list of the best vitamins and minerals that can help people struggling with their mental health. Our list has been split into two categories: anxiety and depression. Add these key nutrients to your diet to manage these disorders better.
What are the Best Vitamins & Minerals for Anxiety & Depression?
Here is a quick list of the best vitamins and minerals you can start taking regularly to manage anxiety or depression:
- Vitamin D
- Vitamin B6
- Vitamin C
- Vitamin B1 and B2
Vitamins & Minerals for Anxiety
First, let’s look at the vitamins and minerals that help lower symptoms and severity of anxiety disorders:
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.
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.
Low levels of sodium in the diet may contribute to anxiety and help explain 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. Free radicals are generated during normal metabolism and exposure to environmental stressors.
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 depression.
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.
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. Every product is tested by an FDA-registered laboratory and many items in their line have received special third-party certifications and awards.
A 2007 study showed that a common denominator is 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 a comorbidity. Since this study was more generalisable, it is now confidently said that Vitamin D supplements will have an improving effect on anxiety.
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.
Probiotics are live microorganisms consumed to restore the balance of good bacteria in our digestive system. These products are marketed to have health benefits related to immunity and digestion.
Scientific bodies continue to examine the actual advantages of taking probiotics for health. Quite a lot of studies have looked at the impact of probiotic nutritional supplements on mental health issues like anxiety.
A meta analysis done in 2018 concluded that there is evidence of probiotics alleviating anxiety but it is not enough. The report states that more reliable evidence can be developed using clinical trials.
Vitamins & Minerals for Depression
Now let’s take a look at vitamins and minerals that play a key role in recovery from depression:
Depression is associated with a lower concentration of zinc in peripheral blood. A zinc deficiency may make one susceptible to depression and the occurrence of it may lead to zinc depletion.
As a method of prevention and treatment, zinc supplements are important for recovery from depression. Considering that it is the leading cause of disability in the world, it makes sense to advocate the use of zinc in our diets.
Ghanbari et al (2009) wanted to see if taking calcium supplements can improve symptoms of depression during PMS. Their investigation revealed that these supplements had many positive impacts.
In addition to reducing depression, it also reduced early fatigability and changes in appetite. You can try adding calcium to your diet if you have depression or if you want to improve your period experience.
Another helpful amino acid for major depressive disorder is theanine. A 2016 investigation confirmed that theanine oral supplements are safe and have shown significant improvement in many psychological issues.
Theanine can help with sleep disturbances, cognitive impairments, anxiety, and depression. It has also been shown to have comparable effects with Alprazolam, a psychiatric drug meant for anxiety.
Experts have established an association with vitamin C deficiency and symptoms of depression. This implies that dietary supplementation of vitamin C can be preventive of depression-related disorders.
It should also be included in the treatment of major depressive disorder, bipolar disorder, and depression as a comorbidity. Vitamin C can be extracted for citrus fruits or cornstarch. The Vitamin C derived from gooseberries is preferred more by customers.
We’re mentioning two items here instead of one because these two nutrients work together to relieve many depression symptoms. Vitamin B1 is called thiamine and is found in peas, nuts, bananas, oranges, and cereals. Vitamin B 2 is called riboflavin and is derived from eggs, liver, asparagus, broccoli, and cereals.
Scientists observed a significantly lower risk of PMS-related depression in women with high intakes of thiamine and riboflavin from food sources only.
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 depression relievers.
A study conducted back in 1991 found that oral magnesium successfully relieves premenstrual mood changes.
5-HTP stands for 5-hydroxytryptophan, also known as oxitriptan. This is a naturally occurring amino acid and is a precursor to serotonin, one of the neurotransmitters responsible for mood.
Back in 1984, it was established that 5-HTP plays a role in the mediation of anxiety. Serotonin production is also negatively correlated with many psychological disorders including depression.
N-Acetylcysteine or NAC is an amino acid that performs many important roles in the body. It replenishes the most powerful antioxidant in the body, glutathione. NAC also plays a role in chronic respiratory conditions, fertility and brain health.
This compound can be consumed orally through supplements to improve health. Recently, the uses of NAC in mental health have been examined. A 2011 study demonstrated a robust decrease in depression scores with NAC treatment.
NAC supplements are derived from animal protein like chicken, turkey, yogurt, cheese, and eggs. Vegan options can also be made from sunflower seeds and legumes.
Side Note: I have tried and tested various products and services to help with my anxiety and depression. See my top recommendations here, as well as a full list of all products and services our team has tested for various mental health conditions and general wellness.
This was an extensive list of the best vitamins and minerals that can help people struggling with their mental health. Our list was split into two categories: anxiety and depression. Add these key nutrients to your diet to manage these disorders better.
Here, we talked about Phosphorus, Potassium, Sodium, Iron, Copper, Vitamin D, Vitamin B6, Zinc, Calcium, Theanine, Vitamin C, Vitamin B1 and B2, Magnesium, 5-HTP, N-acetylcysteine, and Probiotics.
FAQs (Best Vitamins & Minerals for Anxiety & Depression)
What is the best natural supplement for anxiety?
The best natural supplements for anxiety are:
- Vitamin D
- Hawthorn Berry
- California Poppy
What is the best supplement for anxiety?
The best supplements for anxiety are the ones that combine multiple verified natural compounds associated with anxiety relief. Some of these compounds are:
- Vitamins and minerals like magnesium
- GABA-modulating supplements
- Amino acids
What can I take to relieve anxiety immediately?
No medicine or supplement can show immediate results after ingesting them. They take at least an hour or two to show full effects. Meanwhile, if you really need to get your anxiety in control, there are some techniques you can try.
Start paying attention to what your sense organs are perceiving. You can try grounding techniques to do this. This causes fast changes in the way you feel. Another quick effect is in doing progressive muscular relaxation, or PMR.