For OCD intrusive thoughts, Vitamin B12 and Vitamin D are notably linked to better brain health and mood regulation, with deficiencies sometimes seen in OCD patients, while other supplements like Zinc, Selenium, and Inositol are explored for supporting neurotransmitters, but it's crucial to talk to a doctor before starting any supplement, as they can help manage symptoms but aren't a cure.
Vitamin B12 and folate are thought to be effective in OCD treatment due to their associations with neurotransmitters. Depending on their antioxidant effect, zinc and selenium can be used in augmentation therapy for OCD.
The 2 main treatments are:
Key Points: Magnesium (especially glycinate) is one of the most common mineral deficiencies in people with ADHD, OCD, and tics. Replenishing magnesium can take months, and many forms (except poorly absorbed ones like magnesium oxide) can be helpful.
It has recently been discovered that taking high doses of vitamin B6 supplements significantly reduces feelings of stress, anxiety, and depression.
Vitamin B12 deficiency is a commonly overlooked cause of psychiatric and even some neurological illnesses. Common neuropsychiatric illnesses associated with B12 deficiency are dementia, neuropathies, depression, and irritability. Authors concluded that OCD was an early manifestation of B12 deficiency.
To better manage intrusive thoughts, we can try different strategies, such as mindfulness, grounding techniques or acceptance and commitment therapy. Or we can try reframing them in a more positive light. Seeking support from mental health professionals can also provide valuable guidance.
Ten common signs of low magnesium include fatigue, muscle cramps/twitches, loss of appetite, nausea, weakness, abnormal heart rhythms, numbness/tingling, headaches, anxiety/irritability, and insomnia, with more severe deficiency potentially causing seizures or high blood pressure. These symptoms often start subtly and worsen, affecting both physical and mental health.
It's possible to see a decrease in anxiety symptoms very quickly, but for some people, it might take longer or not work at all for you. For many people who take magnesium, anxiety starts to subside within about a week. It's important to take magnesium consistently and monitor your progress over time.
Improving your wellbeing
Practicing CBT Techniques at Home
The 15-Minute Rule for OCD is a Cognitive Behavioral Therapy (CBT) technique where you delay performing a compulsion for 15 minutes when an obsessive thought triggers anxiety, allowing the urge to lessen naturally as you practice exposure and response prevention (ERP). It teaches your brain that discomfort decreases without the ritual, building resilience and breaking the obsessive-compulsive cycle by gradually increasing tolerance for uncertainty and distressing feelings.
If you've gone through traumatic or stressful events, your risk may increase. This reaction may cause the intrusive thoughts, rituals and emotional distress seen in OCD .
Vitamin B12 deficiency can have distressing neuropsychiatric symptoms. It can have an etiological role in clinical presentations like depression, anxiety, psychosis, dementia, and delirium, requiring screening of at-risk populations.
Other medications that help in controlling intrusive thoughts are: Paroxetine (Pexeva)—prescribed only for adults. Fluoxetine (Prozac)—for children above seven years and also for adults. Sertraline (Zoloft)—for children above six years and for adults.
How to break the OCD cycle
L-Threonate for Anxiety, Memory & Anti-Aging
One study showed that Magnesium intake reduces fear memory but enhances working memory, so you'll be more inclined to take healthy risks without overthinking.
If you're taking a magnesium supplement, let your prescriber know before starting these medications. Calcium and high doses of zinc may prevent your body from absorbing magnesium. Separating these supplements can help ensure you're getting the amount you need.
Some good sources of magnesium are:
For drinks high in magnesium, opt for mineral waters, fruit juices (especially orange, cherry, watermelon), plant-based milks (soy, almond), and homemade concoctions using raw cacao, coconut milk, or magnesium powders mixed with water or smoothies, with hot chocolate (made with raw cacao) and herbal teas (like nettle) also being good choices.
Among the known magnesium deficiency causes are prescription medications such as diuretics, antibiotics, painkillers and cortisone, which can deplete magnesium levels in the body by impairing absorption or by increasing excretion by the kidneys.
If you're not sure where to begin, magnesium glycinate is an excellent place to start for sleep and anxiety. For sharper thinking or brain-based anxiety, try magnesium L-threonate. And for calming both your mind and body, magnesium taurate offers a gentle, heart-centered approach.
Behavioral health therapy
Exposure and response prevention (ERP) therapy is the first step. It directly targets the cycle of obsessions and compulsions, updating the brain's circuitry and giving patients a new sense of control and freedom.
Natural remedies, including St. John's wort, milk thistle, n-acetylcholine, 5-HTP, inositol, and kava, have shown mixed or limited results in studies for reducing OCD symptoms. Always talk to your doctor before trying natural remedies for OCD to avoid potential side effects and interactions.
Stress is the most common trigger for intrusive thoughts. But even people with normal or low stress levels can experience the occasional intrusive thought. Most intrusive thoughts fall into one of the following categories, which can feel understandably disturbing: A phobia or deep-seated fear.