Magnesium: Magnesium can help manage anxiety and insomnia by regulating serotonin and improving brain function, explains Dr. Madrak. Plus, it can improve other areas of our health, including digestion, cardiac function and sleep patterns. Suggested dose: Up to 250 milligrams before bed.
Vitamin B1(thiamin) and mental health. Mental health problems such as memory loss, anxiety, depression, irritability, and insomnia are also associated with deficiencies in vitamin B1.
Medical research has linked magnesium to reduced anxiety. Magnesium helps you to relax by stimulating the production of melatonin and serotonin which boost your mood and help you sleep. Magnesium also reduces the production of cytokines and cortisol, which lead to increased inflammation and stress.
Magnesium deficiency can have a spiraling effect.
If we don't get enough magnesium from our food, we are more vulnerable to high levels of stress and anxiety. More stress can lead us to lose even more magnesium through the kidneys in a process of urinary extraction.
Vitamins B9 and B12 are both thought to treat symptoms of anxiety. Folic acid has many uses in the body, and B9 deficiency has been linked to higher levels of anxiety and depression. When taken in conjunction with B12, these B super-vitamins help metabolize serotonin, which is important for mood regulation.
Vitamin B-12 and other B vitamins play a role in producing brain chemicals that affect mood and other brain functions. Low levels of B-12 and other B vitamins such as vitamin B-6 and folate may be linked to depression.
Some of the best vitamins for depression include vitamin D, iron, B9 (folate), calcium, vitamin C, and vitamins B12 and B3. Keep reading to learn more about vitamins that help with depression so you can make informed decisions about how best to treat your symptoms of depression.
B-complex, vitamin E, vitamin C, GABA, and 5-HTP are 5 vitamins commonly used to help with anxiety and stress.
The best supplements for anxiety are thought to be GABA, passionflower, valerian root, licorice root, ashwagandha and rhodiola. Omega-3 fatty acids, probiotics, B vitamins and L-theanine are natural vitamins for anxiety.
Anxiety happens when a part of the brain, the amygdala, senses trouble. When it senses threat, real or imagined, it surges the body with hormones (including cortisol, the stress hormone) and adrenaline to make the body strong, fast and powerful.
Based on current data, magnesium taurate and glycinate have the most research supporting their effects on anxiety and other mental health disorders. Magnesium malate and threonine have also demonstrated therapeutic effects and may be useful in many psychiatric cases.
The best stress-relieving drinks include ginger, chamomile tea, valerian, black tea, coconut water, milk, green tea, coffee, lemon balm tea, water, and vegetable and fruit juice. Aromatherapy is another self-soothing practice shown to have benefits for mental health. You can read more about it here.
Once you begin treating your vitamin B12 deficiency, it can take up to six to 12 months to fully recover. It is also common to not experience any improvement during the first few months of treatment. If you can, it's a good idea to address what's causing the deficiency.
While they may provide enough daily magnesium to make a difference with anxiety symptoms, they are not without potential drawbacks. Though magnesium is generally safe, if you take too much, it can cause side effects. Also, magnesium may interact with certain medications, including: antibiotics.
Magnesium deficiency is diagnosed via a blood test and sometimes a urine test. Your doctor may order the blood test if you have symptoms such as weakness, irritability, abnormal heart rhythm, nausea and/or diarrhoea, or if you have abnormal calcium or potassium levels.
Magnesium can be taken at any time of the day. Many people prefer to take supplements earlier in the day, such as with breakfast or lunch. Taking your magnesium supplement with a meal can also help prevent any stomach upset.