You fight hard to quiet the narrating voice inside your head but it just won’t go away. Sweat starts surfacing as you feel a pit inside your stomach grow with every heart beat through your chest. If these symptoms ring a bell, you must get your hands on vitamins for anxiety to gain back control of your life. We are only human for falling victim to stress from time to time, but we should not allow it as a daily visitor.
Millions of people accept a constant state of anxiety as an inevitable consequence to the fast-paced life we live in today. Anxiety disorders are the most common mental illness in the United States, affecting 40 million adults age 18 and older. That’s a shocking 18.1% of the population! Anxiety is highly treatable, yet only 36.9% of those suffering seek treatment. Thankfully vitamins for anxiety, natural herbs and daily practices are available to alleviate its effects. Phew, now you can catch your breath.
Leading the list of the most helpful vitamins for anxiety are the B vitamins. Anxiety and depression are most commonly linked to deficiencies in B6, B9 and B12. Vitamins B9 and B12 are vital in balancing out depressive moods. Women can pair vitamin B6 with magnesium during their time of the month to ease that whacky unpredictable mood.
Vitamin B12 is an essential nutrient involved in cell signaling processes, proper blood cell formation and neurological functioning; just a few of the several vitamin B12 benefits. Most people are unaware they suffer from B12 deficiencies due to symptoms being hard to differentiate. Aging, anxiety, lack of focus, tiredness and weakness are just some of the unfortunate effects. As we age, our bodies ability to absorb B12 decreases. About 30% of people over the age of 50 are deficient. B12 only comes from animal sources such as eggs, meat, dairy, salmon and beef, making it even more difficult to consume enough through diet.
The best way to ensure you are nourished with B vitamins is to take a B-complex alongside individual B vitamins given that they work together. B-complex supplements contain all of the B vitamins your body needs. Label dosages for B-complexes range from 300mg to 500mg, either dose may be taken as one tablet per day. Pair it with this powerful B12 source for the most efficient absorption.
It makes perfect sense that a lack in “the sun vitamin” has a direct correlation to anxiety and depression. The sun increases serotonin levels, therefore making us physically and emotionally happier. Our body makes its own vitamin D as a result of sunlight exposure, how powerful! Vitamin D is a vital nutrient to have because it helps absorb other vitamins. Deficiencies will abolish the positive effects of other vitamins, consequently increasing anxiety’s intensity. Other than soaking up the sun’s natural rays, you can attain vitamin D from eggs, mushrooms, fatty fish and fortified foods. Feed your body what it craves by spending quality hours outside with the warm sun and fresh air.
Thank you nature for providing this ancient medicinal herb. The entire plant, from roots to seeds, has beneficial properties. For over 3,000 years, it has been used to increase energy levels, lower blood sugar, boost brain function and improve concentration. As these benefits are wide ranging, ashwagandha is a superstar when it comes to fighting anxiety. It is classified as an “adaptogen,” meaning it helps restore the body’s natural balance and manage daily stress.
In human studies, researchers found that ashwagandha enhances GABA receptors and serotonin (the happiness and calming neurotransmitters). It connects these neurons while blocking stress signals from traveling through the brain. The result; anxiety goes down.
Ashwagandha is available as a powder or pill, making it easy to incorporate into your everyday life. Make sure to look for the root extract as it’s the most efficient form the brain absorbs for cognitive function. The recommended dosage is 450- 500mg once or twice per day.
Sleeplessness and anxiety go hand in hand. Lack of sleep is a trigger for irritability, stress, unstable mood and fogginess. The best step you can take to crush anxiety and nourish overall well-being starts with a good night’s rest.
Magnesium’s is the ultimate “chill pill” to take before bed because of its calming properties on the nervous system and tight muscles. Sip your way to the deepest night’s sleep with a teaspoon of Natural Vitality powder in a cup of warm water. Nuts, whole grains, legumes, fish, beef, chicken, avocado, dark leafy greens and soy products are all excellent sources as well. Adults require 300- 400 mg a day which can be attainted through food or supplementation.
The benefits of magnesium flow far beyond combating anxiety. Living in our bones, muscles, soft tissues, blood, brain and heart, this mineral is responsible for over 300 metabolic reactions. It is one of the most powerful vitamins for energy and a staple for proper human function.
The most powerful tool for easing anxiety is our most accessible one, our breath. Our breath is our connection to live, it literally keeps us alive. The way we breath affects us on all levels; physiologically, mentally, emotionally and energetically. It affects our heart rate, blood pressure, nervous system and digestion. We know that slow, deep breathing allows us to feel presence. Give it a try!
Take a slow breath in through your nose for a count of 4, then hold it for a count of 7. Now exhale through your mouth, making a whoosh sound to a count of 8. This is one breath. After a few of these, you will feel a sense of stillness and tranquility.
If you don’t have access to vitamins for anxiety, you can easily turn to this technique for a quick and effective solution to conquer anxiety. When you focus on your breath, your body become calm and mind become quiet. You will gain back control of your true self and no longer hear that little voice.