You're not alone if you're feeling nervous today. Stress, anxiety, and other mental health issues are reportedly at an all-time high, according to reports.
You've undoubtedly heard health gurus tell you to relax in order to de-stress (e.g., get more sleep, exercise, etc.).
However, many individuals skip one important step: supplying the correct vitamins, minerals, and antioxidants to reduce anxiety levels and support a healthy mind and nervous system.
Our choice of the 3 best vitamins to help with stress and anxiety
1. B-Complex Vitamins
B vitamins are essential for mental health, especially B6 and B12. They reduce anxiety and boost your mood.
A variety of studies have linked B vitamins to a lower risk of anxiety and stress. For example, research published in the Journal of Functional Foods found that individuals who consumed B vitamin-rich foods had significantly reduced levels of anxiety and tension, compared to those who didn't eat such meals.
However, vitamin B12 is particularly effective in treating anxiety when it comes to vitamins for anxiety.
B12, in particular, is important for brain health. Low levels of B12 have been linked to increased rates of anxiety and depression. B12 also improves your focus and memory abilities.
For optimum health, your body requires eight B vitamins:
Vitamin B1 (Thiamine) - is important for our bodies to use carbohydrates properly. It also aids in the maintenance of good nerve function. It's present in yeasts, cereal grains, beans, nuts, and meat among other things.
Vitamin B2 (Riboflavin) - Riboflavin is required for cell growth, development, and function. It also aids in the transformation of food into energy.
Vitamin B3 (Niacin) - aids in the transformation of food into the energy you require. Niacin is essential for cell growth and function.
Vitamin B5 (Pantothenic acid) - is an important vitamin in human existence. It's necessary for the creation of blood cells and the conversion of food into energy.
Vitamin B6 (Pyridoxine) - is essential for hundreds of enzyme reactions in the body. Vitamin B6 is important for brain and nervous system development during pregnancy and infancy, as well as immune function.
Vitamin B7 (Biotin) - is a vitamin found in many foods. It helps your body convert carbohydrates, fats, and proteins into the energy you need.
Vitamin B9 (Folate) - Your body needs folate to make DNA and other genetic material, as well as to divide cells. Folic acid is a kind of folate that's found in fortified foods and most dietary supplements.
Vitamin B12 (Cobalamins) - keeps your bodily fluids and nerve cells healthy by aiding in the formation of DNA, the genetic material in all of your cells. Vitamin B12 also helps prevent megaloblastic anemia, a blood condition that makes people weary and fatigued.
2. Vitamin C
Vitamin C is a brain and immune-boosting vitamin, as well as one of the most effective vitamins for anxiety.
Vitamin C is an antioxidant that works to keep your central nervous system functioning properly.
A study published in the Journal of Nutritional Biochemistry found that "vitamin C deficiency is frequently linked to stress-related illnesses," and suggests that supplementing with vitamin C might improve your mood and anxiety.
Chronic anxiety, in addition to causing physical and mental changes, causes cortisol levels to rise (a stress hormone associated with an increased risk of diabetes and a variety of other maladies).
Vitamin C can assist your body in managing its cortisol levels.
3. Vitamin D
Vitamin D is essential for the body to function properly.
Vitamin D deficiency can cause both medical and psychosocial problems. Adults with low vitamin D levels are at risk of developing schizophrenia, depression, and seasonal affective disorder.
Vitamin D deficiency affects a large number of individuals. Individuals who live far from the equator, as well as those with ailments such as liver disease, renal failure, and celiac disease, are all at risk.
This category includes the elderly and those with darker skin..
Vitamin D deficiency has similar symptoms to those of depression.:
- Overwhelming feelings of despair, sadness, and hopelessness are accompanied by significant mood changes
- Activities that formerly sparked enthusiasm are no longer interesting
- Thoughts of suicide
- Appetite loss
- Weight loss or gain that is excessive
- Difficulty sleeping
If you experience any of these symptoms similar to depression, have your vitamin D levels checked. Your doctor will do a test to determine the level of the vitamin in your blood.
Spending more time outside can aid in the production of vitamin D through sun exposure. Vitamin D is also found in certain meals and supplements.
Anxiety is a persistent feeling that never goes away, unlike stress, which is a response to a short-term stimulus (such as an unpleasant email from your boss, or your toddler's morning anger tantrum, etc.).
Whether you're dealing with long-term anxiety or short-term stress, psychologists emphasize that both are forms of emotional behavior in your brain and nervous system.
The foods you eat have a major impact on how you feel, and whether specific vitamins and minerals can help your brain to better control your emotional responses to life's challenges.
A growing number of studies are looking at how the meals you eat influence how you feel, as well as whether certain nutrients might assist your brain in managing such responses.
If you're feeling nervous or overwhelmed, and want to make some changes right now to avoid issues in the future, why not start with these three natural vitamins that can assist with anxiety and stress.
Frequently Asked Questions
Which vitamin deficiency causes stress and anxiety?
Vitamin D is a mood stabilizer that occurs naturally in the body, and a lengthy period of introspection and sadness has been linked with vitamin D insufficiency. It's also been shown to cause anxiety, depression, and stress.
How do I train my brain to stop worrying?
When you write down your concerns, you feel as though you're emptying your head and becoming lighter and less tense.
Take some time to record your concerns and thoughts. Examine the source of your concerns or problems.
Ask yourself if your worries are reasonable after discovering the most essential things you worry about.
Is honey good for anxiety?
Yes, if you want to decrease or alleviate your stress levels, you don't have to rely on prescription drugs.
Add some pure honey to your porridge. Honey's nutrients have a soothing influence, especially when taken in large amounts.
Why do I have anxiety for no reason?
Anxiety can be induced by a variety of factors, including stress, genetics, brain chemistry, traumatic events, and environmental circumstances.
Anti-anxiety medications may help to reduce symptoms. People may still experience some anxiety or even panic attacks even when using medicine.
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