Worried Young Lady, Image Courtesy of David Castillo Dominici, FreeDigitalPhotos.net
Those who suffer from a generalized anxiety disorder endure a frequent or constant state of anxiety that is not necessarily related to a particular situation. Generalized anxiety disorder may be accompanied by panic disorder, which is characterized by sudden attacks of intense fear, as well as a variety of extremely unpleasant physical symptoms.
The Nutrition Connection
Chronic stress, poor diet, and certain medical conditions can deplete the body’s stores of vital nutrients. Many of those who suffer from agoraphobia are deficient in certain B complex vitamins, and this may be the case for other anxiety-related conditions as well. A recent double-blind, placebo-controlled study of 60 adults who suffered from depressive disorders found that taking a B complex supplement significantly reduced their anxiety and improved their mental health overall (Lewis et al., 2013).
Symptoms of vitamin B deficiency may include:
- Anxiety
- Restlessness
- Fatigue
- Irritability
- Emotional instability
If a vitamin deficiency is an underlying contributing factor to anxiety and/or panic disorder, supplementation may be beneficial.
Vitamin B1 (Thiamine)
Symptoms of thiamine deficiency can include agitation, fearfulness, and psychosomatic complaints. Thiamine deficiency can cause anxiety in people who are not prone to it by nature. Natural sources of B1 include:
- Beef
- Milk
- Oats
- Nuts and seeds
- Lentils and beans
- Brewer’s yeast
- Oranges
- Pork
- Brown rice
- Whole grain cereals and breads
Vitamin B2 (Riboflavin)
While this B vitamin isn’t directly implicated in anxiety reactions, because B vitamins work synergistically, getting sufficient riboflavin is important for ensuring that other B vitamins are effective. Natural sources of riboflavin include:
- Dairy products
- Meats and liver
- Eggs
- Broccoli and asparagus
Light exposure can destroy riboflavin, so opaque containers are preferable to glass bottles for dairy products.
Vitamin B3 (Niacin/Niacinamide)
In animal studies, niacinamide has provided benefits similar to a benzodiazepine in reducing aggressiveness and inducing muscle relaxation. For people, this supplement is particularly effective when anxiety may be related to hypoglycemia (low blood sugar), which can cause the body to release adrenaline to prevent fainting. This adrenaline release may trigger the “fight or flight” response, which can cause a panic attack in susceptible individuals.
A small-scale study conducted by Prousky (2005) found that supplementing with niacinamide mitigated anxiety symptoms in people. The mechanism of action is unclear, and more research is required to confirm these effects. Natural sources of B3 include:
- Meat
- Fish
- Eggs
- Milk
- Brewer’s yeast
- Green vegetables
- Cereal grains
Vitamin B5 (Pantothenic Acid)
Pantothenic acid supports the adrenal glands and may help deal with stress. Natural sources include:
- Fish (especially cod and tuna)
- Chicken
- Eggs
- Dairy products
- Broccoli
- Lentils and peas
- Avocados
- Sweet potatoes
- Mushrooms
- Whole wheat bread
Vitamin B6 (Pyridoxal Phosphate)
Vitamin B6 is required to synthesize Gamma-Aminobutyric Acid (GABA), which helps to regulate anxiety. Therefore, a B6 deficiency may cause heightened anxiety. B6 is also involved in converting tryptophan to serotonin, the latter of which affects both anxiety and overall mood. Natural sources of vitamin B6 include:
- Cereal grains
- Vegetables such as peas, spinach, carrots, and potatoes
- Dairy products
- Eggs
- Fish
- Meat
- Liver
Vitamin B8 (Inositol)
A study of 21 patients who suffered from panic disorder (and in some cases agoraphobia as well) found that those taking Inositol achieved a significant reduction in both severity and frequency of panic attacks and agoraphobia symptoms compared to the placebo group (Werbach, 2004). However, there hasn’t been enough research conducted to confirm B8’s efficacy for treating anxiety. Natural sources of Inositol include:
- Brewer’s yeast
- Wheat germ
- Liver
- Brown rice
- Bananas
- Oat flakes
- Vegetables
- Raisins
- Unrefined molasses
Vitamin B12 (Cobalamin)
Vitamin B12 helps maintain the health of nerve cells, and those deficient in it are inclined to experience heightened anxiety. Natural sources of B12 include:
- Clams and mollusks
- Beef
- Fortified cereals
- Fish (trout, salmon, tuna)
- Dairy products
- Eggs
- Chicken
Those who wish to increase B vitamins in their diet should only eat unprocessed, unrefined, fresh foods. Converting whole wheat flour to white flour and brown rice to white rice strips out most of the vitamins and minerals. Canning may also significantly diminish vital nutrients.
Supplements
The ideal dose of vitamin B will vary from person to person, so consulting a medical practitioner to establish the right dose is recommended. Generally, the dose to help mitigate anxiety symptoms will be 50-100 mg, which is higher than the dose contained in most multivitamins. Large doses of vitamin B can turn urine bright yellow after a couple of hours. This is perfectly natural and nothing to worry about.
B vitamins should be taken in a complex rather than individually because they work together, and they should be consumed with meals to ensure that they are properly broken down and assimilated by digestive enzymes. B vitamins should not be taken in the evening, as they may cause insomnia.
For more natural anxiety and panic disorder supplements, see the main Supplements page. For a full list of natural anxiety therapies, visit the main Anxiety and Panic Disorder Remedies page.
This article is provided for informational purposes only and is not intended as a substitute for medical consultation. Those with health concerns should consult a qualified practitioner.
References:
- Bourne, Edmund J., PhD. (2005). The Anxiety and Phobia Workbook. Oakland, CA: New Harbinger Publications.
- Higdon, Jane, PhD., Linus Pauling Institute. (Updated April 2008 by Victoria J. Drake, PhD, Reviewed April 2008 by Nora Plesofsky, PhD.). “Pantothenic Acid.” Lpi.OregonState.edu.
- Hoffman, Ronald L., MD, CNS. (2003). “Panic Attacks and Anxiety.” Mental-Health-Matters.com.
- Lewis, J. E.; Tiozzo, E.; Melillo, A. B.; Leonard, S.; Chen, L.; Mendez, A.; Woolger, J. M.; & Konefal, J. (2013). “The effect of methylated vitamin B complex on depressive and anxiety symptoms and quality of life in adults with depression.” International Scholarly Research Notices, 2013.
- National Institutes of Health – Office of Dietary Supplements. (n.d.). “Dietary Supplement Fact Sheet: Vitamin B12.” ods.od.nih.gov
- Prousky, Jonathan E. (2005). “Supplemental Niacinamide Mitigates Anxiety Symptoms: Three Case Reports.” Journal of Orthomolecular Medicine, 20(3), 167-178.
- Schachter, Michael B., MD, FACAM. (1996). “The Importance of Magnesium to Human Nutrition.” MBSchachter.com.
- The Mayo Clinic. (20 June 2008). “Riboflavin (Vitamin B2),” “Thiamine (Vitamin B1),” “Niacin (Vitamin B3, Nicotinic Acid), Niacinamide,” “Vitamin B6.” MayoClinic.com.
- University of Maryland Medical Center. (Reviewed 15 June 2006 by Steven D. Ehrlich, NMD). “Anxiety.” UMM.edu.
- Werbach, Melvin R. “(October 2004). “Anxiety and the Vitamin B Complex: Townsend Letter for Doctors and Patients.” FindArticles.com.
- Women’s Health Services. (n.d.). “Anxiety and Panic Attacks: Nutrition.” WHS.org.au.