Feelings of anxiety and panic can sneak up when we least expect them, causing rapid heart rates, trembling, sweaty palms, and an overwhelming sense of fear. While therapy and medication provide proven relief for many, nutritional supplements like vitamins and minerals offer a natural route to help calm the mind and body. Recent research reveals key micronutrients and plant compounds that can reduce symptoms of anxiety disorders and panic attacks. By adding these supportive vitamins to your self-care toolkit, you may find the tranquility you’ve been searching for.
Get To The Root: Magnesium
This macro-mineral, involved in over 300 enzymatic reactions in the body and brain, has a direct correlation with anxiety. Deficiencies in magnesium impede neurotransmitter release, nerve conduction, blood flow, and much more. The mineral also blocks the NMDA brain receptor associated with fear and anxiety responses. All of these effects exacerbate anxiety symptoms from muscle tension and headaches to irritability and hypervigilance.
Clinical research discovered that supplementing with magnesium alleviates anxiety by improves brain health and neutralizing neurological stress responses. A 2017 systematic review found that magnesium supplementation substantially improved anxiety measures in over half the controlled trials analyzed. The researchers concluded that magnesium offers a fast-acting, safe, and effective treatment for mild-to-moderate anxiety.
Calm Your Nerves: B Vitamins
The eight B vitamins (B1, B2, B3, B5, B6, B7, B9, B12) regulate important processes in the body to manufacture neurotransmitters that govern emotions. Vitamin B6 impacts the production of calming GABA neurotransmitters in particular. Multiple studies verify vitamin B6’s anti-anxiety and antidepressant effects, especially when combined with other B-vitamins.
One clinical trial revealed vitamin B complex supplementation reduces work-related stress. The nutrients curbed anxious thoughts and stabilized mood better than the placebo. Another study of vitamins B6, B8 and B12 led to significant symptom improvements in panic disorder patients in just one month. B vitamin status closely relates to mental health. Ensure you meet the RDA through whole food sources or quality supplements.
Plant Power: Rhodiola Rosea
Used for centuries in traditional medicine, this aromatic herb bolsters resistance to physical and psychological stress. Rhodiola rosea exerts an anti-anxiety influence by regulating excess cortisol secretion. The adaptogenic plant contains rosavins, salidrosides and flavonoids that stabilize mood and enhance cognition.
Research shows Rhodiola supplements help alleviate symptoms of anxiety disorders and related conditions like chronic stress and fatigue. A 2015 clinical trial reported significant declines in generalized anxiety scores among patients taking 340-680 mg Rhodiola rosea extract daily over 12 weeks. The herb’s anxiety-lowering efficacy measured equal to common prescription serotonin reuptake inhibitor drugs. Rhodiola makes a friendly, natural alternative to anti-anxiety medications.
While proper nutrition cannot cure anxiety or panic outright, nourishing vitamins and minerals create an inner environment to help you feel more at peace. Work with your doctor to pinpoint any nutritional gaps. Filling in weak areas with magnesium, B vitamins, Rhodiola and other supportive nutrients can empower your body-mind health. When it comes to finding tranquility, we must start from within.