Overcoming Depression And Anxiety The Natural Way
The foods that you put into your body make a huge difference when it comes to your mood and anxiety. Nutrition is a highly underrated lifestyle factor which can In fact, nutritional psychiatry is a growing field finding success in treating mental health issues with diet. Water, vitamins, and minerals all play a key role in determining how severe your depression and anxiety symptoms are. Research suggests that altering your diet may be one of the best ways to help some mental health conditions naturally.
Choosing to incorporate healthier foods into your diet can be a simple solution for these and many common ailments. Alternatively, you may want to consider taking a supplement purchased at a local health store to give you a more immediate response. Dont underestimate the huge impact that vitamins and minerals can have on your mental health!
May Reduce Stress And Boost Mood
B-complex vitamins are often used to reduce fatigue and boost mood.
Some studies suggest that B-complex vitamins can lift your spirits and improve your cognitive performance.
A 33-day study in 215 healthy men found that treatment with a high-dose B-complex and mineral supplement improved general mental health and stress and enhanced performance on cognitive tests .
Another study in young adults showed that supplementing with a multivitamin containing high levels of B-complex vitamins for 90 days reduced stress and mental fatigue .
Are Supplements Ok With My Prescriptions
If a doctor diagnosed you with an anxiety disorder, theres a good chance youre taking a prescription drug. Many people with anxiety or depression take drugs known as SSRIs that work by changing your brain chemistry. Celexa, Lexapro, Prozac, and Zoloft are common SSRIs.
You should be aware that herbal remedies are not harmless. Adding them to other drugs might cause serious problems. Those problems may include fever, diarrhea, chills, extreme drowsiness, or seizures. Taking vitamins is often OK. To be on the safe side, dont take any supplements before asking your doctor. If you are taking supplements or any over-the-counter medications, make sure to tell you doctor about them.
You May Like: Is It Anxiety Or Depression
Get The Nutrients Naturally
Dark-green, leafy vegetables, like spinach, kale and chard, contain plenty of calming magnesium as well as good amounts of the B vitamins. Whole, unrefined grains like oats, buckwheat, millet and quinoa also contain both magnesium and B vitamins.
Many high-magnesium foods are also a good source of calcium, especially spinach, turnip greens, mustard greens, collard greens, green beans and sea vegetables. Other sources of calcium include dairy products, sardines, sesame seeds, broccoli and celery. The herbs basil, thyme, rosemary, oregano, dill and peppermint are also good sources of calcium, as is cinnamon.
Garden Of Life Probiotics
Prescription drugs seek to overwhelm anxiety symptoms. Vitamins, minerals, amino acids and the like address obvious underlying causes. Probiotics, like these from Garden of Life, address digestive deficiencies that may lead to disruptions in the nervous system.
What we like: Probiotic supplements represent a long-range approach to reducing anxiety. GoL Probiotics gradually restore efficiency to your digestive tract, which leads to more effective digestion, better overall health, and reduced susceptibility to stress.
Flaws: Makes a lot of claims that are virtually impossible to verify or debunk.
Recommended Reading: How To Stop Intrusive Thoughts Anxiety
Vitamin Supplementation In Anxiety Treatment In Scientific Studies
There are numerous studies published in medical and scientific journals regarding the efficacy of vitamin supplementation for the reduction and treatment of anxiety.
One study published in Integrative Medicine Insights reveals that micronutrients can help in the treatment of a number of mental disorders. You can read the details of the study here.
The results of another study has been published in the Indian Journal of Psychiatry. In this study, it was proven that administering vitamins known for their antioxidant properties improves the symptoms of anxiety and depression. You can check out the results of the research here.
Two other studies separately show the role of vitamin C and ashwagandha in reducing symptoms of anxiety.
What Things Should I Consider When Looking for Vitamins for Anxiety?
Keep in mind that the recommended supplements featured in this review are not intended to replace any medication or psychological/medical treatment for anxiety. However, these micronutrients may be used in conjunction with these types of treatment.
We suggest consulting a medical practitioner for proper diagnosis and treatment recommendations for your health concerns.
If you are planning to use vitamins for relieving anxiety symptoms, here are some tips to choose the best product for your needs.
Best Active Ingredients
Source Naturals Serene Science Gaba
Amino acids play many roles in the body. One of them, gamma-aminobutyric acid, or GABA, influences neurotransmitters in the brain. A shortage of GABA can cause disruptions in neurotransmission we experience as anxiety.
What we like: GABA helps straighten out the kinks in neural transmission that are often behind anxious feelings. Source Naturals provides a robust dose of 750mg of GABA per capsule, and that is it. No fillers. No artificial anything.
Flaws: GABA seems very much a hit or miss supplement. Works great for some, not at all for others.
Read Also: Will Anxiety Cause High Blood Pressure
Let Us Help You Establish A Healthy Happy Sober Life
If you are recovering from drug or alcohol addiction and youre struggling to manage triggers like anxiety or personal issues, you may be a good candidate for a sober living program. Eudaimonia Recovery Homes offers safe, supportive sober living homes for men and women in Texas and Colorado. Our structured programs and recovery support services are designed to help people thrive in recovery instead of just barely getting by or living miserably in sobriety.
Life in recovery doesnt have to be miserable and a healthy, sustainable sober life shouldnt be.
Signs And Symptoms Of A Panic Attack
Mostly panic attacks occur when one is not fully aware of what is going on. Some people do even faint when they get a panic attack. Here are the four key symptoms.
One can have chest pains. You may feel like your chest is getting heavy. Some people are likely to get a panic attack in case their hearts are pounding fast. Shaking, trembling and getting extra sweaty is also a symptom of a panic attack. In case you experience these symptoms, you should see a doctor. Difficulty in breathing or getting short of breathing is a sign that you are likely to have a panic attack.
You can also be lightheaded, or you can feel dizziness. Some people may ignore a dizziness sign deeming it to be obvious especially for pregnant women. Do not ignore any unusual thing happening in your body. You can also be numb. Avoid stress so that you may not go through the above signs and symptoms of a panic attack.
Recommended Reading: How To Calm A Racing Heart From Anxiety
Health Benefits Of Niacinamide Supplementation
But the good news is that niacinamide supplementation work in the opposite direction!
and this occurs in literally EVERY CELL IN THE BODY which is why there are lots of therapeutic uses for this vitamin!
To give you just a few examples:
- Theres currently an ongoing studyon using low dose naltrexone together with NAD+ for people suffering from post-COVID-19 syndrome.
I could go on and on, but your right
this article is about niacinamide and anxiety disorders, which is what were going to look at right now!
If You’re Experiencing High Levels Of Anxiety Consider Working With A Therapist
It’s also helpful to note that feeling nervous or apprehensive is normal even healthy at times. After all, that fight or flight feeling is what incentivizes you to prepare for a work presentation, or makes your palms sweaty before an exciting first date.
But when anxiety runs deeper and feels unshakeable, it can inhibit your ability to function.
If youre concerned that youre experiencing consistently high levels of anxiety, you can work with a therapist to determine the best course of treatment for your needs.
Find therapists who specializes in anxiety below. Search by insurance, fees, and location watch therapist introductory videos and book free initial calls to find the right therapist for you!
New to therapy? Learn about how to find a therapist here.
This article was reviewed by Alison Stone, LCSW, a holistic therapist in New York City who helps clients incorporate elements of nutrition, diet, and sleep to ensure optimal mental and physical well-being.
Don’t Miss: How To Deal With Anxiety At Work
General Warnings About Supplements For Anxiety
Before you take supplements for anxiety, here are some things to consider:
- The evidence for supplements varies. You may feel more relaxed or less anxious when taking certain herbal remedies or vitamins. But clinical trials havent proven that they can treat an anxiety disorder.
- The supplements you buy online or in stores may differ from the ones researchers have used in clinical studies.
- Supplement makers must label their products correctly. But federal rules for dietary supplements arent as strict as they are for prescription drugs.
- Dietary supplements can have serious side effects, including liver damage.
- Researchers havent tested supplements in pregnant women, nursing mothers, or children.
If you are struggling with anxiety, see a doctor for help.
Journal of PsychopharmacologyMediterranean Journal of Nutrition and MetabolismBiomedical ResearchNutrientsBrain, Behavior, and ImmunityIndian Journal of Psychiatry
Vitamin B5 Pantothenic Acid
Pantothenic Acid is one of the lesser known B-Vitamins to the average individual, as it is not commonly used as a natural health supplement. But it’s still an important one. It plays a role in the creation of the acetylcholine neurotransmitters, oxidizes fatty acids, and more. It also produces CoEnzyme-A.
It’s rare to be deficient in B5. The name itself translates almost literally to “from everywhere” because it’s found in nearly every type of food.
While Pantothenic Acid may help with a variety of unfortunate and painful conditions, it does not appear to play any role in anxiety or stress whatsoever.
Verdict: No known benefit
Recommended Reading: How To Deal With Dental Anxiety
Which Vitamins Should You Take For Anxiety
The following types of vitamins have been linked to reducing symptoms of anxiety:
Vitamin C, otherwise known as ascorbic acid, is able to be swallowed or chewed in pill form and is found in many fruits & vegetables like:
- Whole grain snack bars
- Yeast-based spreads
The 8 nutrients in this complex work together to manage stress levels and anxiety. If youve ever heard the phrase take a shot of B12, thats because this vitamin can boost energy levels and keep the mood up & stabilized.
Not only can Vitamin D be found in supplements and common foods, but its in the actual sun. By getting a decent amount of sunlight, you could possibly be boosting your Vitamin D levels . Heres what you can eat to increase Vitamin D:
Gaia Herbs Ashwagandha Root
Ashwagandha has been a staple of Ayurvedic medicine for more than a thousand years. It is well-known and appreciated for its ability to reduce stress, improve mood, and promote restful sleep. Gaia Herbs Ashwagandha is certified organic and vegan.
What we like: The adaptogenic herb ashwagandha has been used for centuries to restore emotional balance and calm frayed nerves. Gaia Ashwagandha is certified organic, free of allergens, and certified vegan.
Flaws: Ashwagandha may interact with medications intended to regulate immune system response.
Don’t Miss: How Can I Get Rid Of Anxiety
Vitamin C Food Sources
Almost all animals synthesize their own vitamin C, except humans.
So we must get it from food or supplements.
The top vitamin C fruit sources are citrus fruits, strawberries, and the tropical fruits pineapple, papaya, and kiwi.
The best vegetable sources are peppers of all kinds , tomatoes, and cruciferous vegetables .
But typically these foods contain less than 100 mg per serving.
So, you have to regularly eat a lot of these foods to meet the amounts considered therapeutic, generally 500 to 1,000 mg per day.
Foods That Prevent Anxiety
Brazil nuts contain selenium, which is another inflammation reducer. Generally, when your brain is experiencing intense mood changes like those that occur in anxiety attacks it undergoes a lot of inflammation, so finding foods and vitamin supplements that can reduce inflammation is safe protection from the symptoms of anxiety.
Selenium is also an antioxidant, which can prevent cell damage. Keep in mind that selenium is a powerful source and should not be over-consumed. It is recommended that you take just 400 micrograms per day. This would amount to 3 or 4 brazil nuts per day. So, rather than eating handfuls at a time, which is easy to do when snacking on nuts, it may be safer to combine brazil nuts with a mixture of other types of nuts to even out your intake of vitamins and minerals.
Eggs are an excellent source of amino acids, which were mentioned earlier. They also contain vitamin D and a protein called tryptophan, which is a complete protein that has been proven to improve the functions of the brain such as memory, behavior, mood, and sleep, which are all essentials to a healthy mind. You can get amino acids from fish, but if you are a vegetarian, eggs are a good alternative. If you are a vegan, bananas are a source of tryptophan, which can be an alternative to eggs.
Recommended Reading: Can Anxiety Cause Stomach Problems
Niacinamide As A Treament For Schizophrenia & Psychosis
He conducted several double-blinded RCT trials which showed that niacinamide was a highly effective treatment for acute schizophrenia.
Dr. Hoffer reported that early signs and symptoms of a subclinical vitamin B3 deficiency looked a lot like mood disorders such as anxiety and depression.
Heres a video of Abram discussing a case where a girl successfully treated her schizophrenia by taking up to 60 g of vitamin B3 per day. After she got well she could then decrease the niacinamide to a more normal dose of 3 g per day.
When she reached 60 g all the voices stopped
Its kind of amazing just how effective it seems to be for schizophrenia and bipolar.
A more recent study from 2019 also showed a correlation between a defect in the enzyme NAPRT1 that converts niacinamide to NAD and a higher risk of schizophrenia supporting Hoffers claims.