Top Supplements to Ease Anxiety Symptoms

Let's talk about anxiety—a term that's unfortunately all too familiar to many people. Maybe you experience anxiety yourself from time to time, or perhaps you have a friend or loved one that struggles with anxiety more often than not. No matter the situation, anxiety can negatively impact your quality of life and those around you, too, making it difficult to do the things you love to do. Fortunately, "anxiety" is not a final sentence. There are many ways to support anxiety levels and improve your mood, including lifestyle and dietary changes, and supplementing with the right type of nutrients. 

• What is Anxiety?
• Symptoms of Anxiety
• What Causes Anxiety?
• Can Supplements Help?
• Best Supplements for Anxiety
• Get Personalized Support

What is Anxiety, and Why Does it Happen?

Anxiety, when it's under control, functions as your body's natural response to stress. It is defined as "a feeling of unease, nervousness, or worry" and often occurs around significant events or in uncertain conditions. Common situations that some may consider anxiety-provoking include giving a speech, performing on stage, the first day at a new school, or taking an important test. Though experiencing anxiety in these settings is typical, and a bit of anxiety can sometimes be helpful for boosting adrenaline and performance, it becomes detrimental when feelings of anxiety are uncontrollable and impact day-to-day life.

It may not be surprising to some, especially with the many significant events we have experienced over the past year. Still, rates of anxiety have been increasing steadily from year to year. In 2019, the American Psychiatric Association (APA) conducted a public opinion survey, and found that 68% of people reported feeling "extremely anxious and somewhat anxious" a majority of the time. This extreme level of anxiety can quickly impact many areas of a person's life, including their relationships with family and friends, work performance, sleep, hunger, and physical activity levels. 

When anxiety begins to interfere with an individual's quality of life, it is referred to as an anxiety disorder. Anxiety disorders, unlike ordinary anxiety, which is a feeling that comes and goes, are often constant and debilitating for those who experience them. There are many different types of anxiety disorders, and any person of any gender, ethnicity, or age can experience them. It is essential that any individual who believes they might be suffering from an anxiety disorder seeks out the proper support from qualified medical and mental health professionals.

Symptoms of Anxiety

No two presentations of anxiety are exactly the same, which means there are many different symptoms of anxiety that may be present. The experience of anxiety activates the body's "fight or flight response," a response controlled by the sympathetic nervous system. This system regulates the body's physiological reaction to a perceived threat, and impacts all systems throughout the entire body ranging from the central nervous system to the digestive system, and even to the endocrine system. Common symptoms of anxiety include:

• Racing heartbeat or heart palpitations
• High blood pressure
• Persistent worrying
• Chest tightness
• Muscle tension
• Trouble sleeping or insomnia
• Difficulty concentrating
• Feelings of worry in social situations
• Digestive distress
• Extreme appetite increases OR decreases
• Sweating
• Irritability
• Depression 
• Rapid breathing
• Lethargy
• Weakness

Anxiety is often associated with or exacerbated by other disorders and physical conditions. These might include:

• Chronic pain
• Substance abuse
• Chronic digestive problems
• Migraines and headaches
• Eating disorders
• Sleep disorders
• OCD
• PTSD

What Causes Anxiety?

Although it would be great to identify one leading cause behind anxiety, no such thing has been identified. This is because people develop anxiety for numerous reasons, and no one situation is the same as the next. However, even though there is not one clear-cut cause behind the current "anxiety epidemic" we are experiencing, some well-known risk factors increase an individual's predisposition for anxiety. These include but are not limited to identifying as female, experiencing economic stress, trauma in childhood and adulthood, chronic illness, high caffeine intake, substance use, hormone dysregulation, and a family history of mental illness. 

How Can Supplements Help?

Supplements are not to be confused with medications, and it is important that they are not used as a substitute for any clinically recommended medications. Typical management of anxiety often includes medication prescribed by a physical, practicing mindfulness, consuming a nutrient-rich diet, engaging in frequent physical activity, prioritizing healthy sleep, spending time outdoors, and monitoring for potential nutrient deficiencies. Just as anxiety looks different for each individual, management of anxiety looks different for everyone as well. 

In addition to traditional management techniques, the use of targeted supplementation with specific vitamins and minerals can be a valuable tool to add to your toolbox. They can help to return your body to healthy baseline levels of important nutrients and reduce your risk of deficiencies, some of which have symptoms that present similarly to anxiety.

Best Supplements for Anxiety 

Vitamin B Complex 

B vitamins are important nutrients that play an essential role in ensuring the body is functioning exactly how it should be. They are heavily involved in maintaining cellular health, converting food into energy (also known as metabolism), maintaining healthy tissues and cells, supporting brain function, regulating blood pressure levels, and balancing your energy throughout the day. Eight different vitamins create what is known as the "B vitamin complex," and each is equally as important as the next. These B vitamins are water-soluble vitamins, which simply means that the body cannot store them for later use. Any excess consumed through diet or supplementation is excreted out of the body through the urine. This means we need to frequently consume adequate amounts of the B vitamins to avoid a potential deficiency.

The B vitamins are one of the most popular supplements when it comes to addressing anxiety, mood, and overall brain function due to their anxiolytic (anti-anxiety) properties. This is especially true for what we like to think of as the "calming" B vitamins: Riboflavin (B2), Pyridoxine (B6), Folate (B9), and Cobalamin (B12). 

Riboflavin, or vitamin B2, helps maintain the body's energy supply and supports the conversion of the food you eat into usable energy (ATP). A riboflavin deficiency has been shown to negatively impact the metabolism of tryptophan (an amino acid that is the precursor for our feel-good neurotransmitter serotonin), iron absorption, brain function, and gastrointestinal health, all things associated with decreased anxiety and improved health2.

Pyridoxine, or vitamin B6, helps the body metabolize essential amino acids, synthesize neurotransmitters, and produce red blood cells. Research has demonstrated that increased levels of Pyridoxine have been associated with increased serotonin levels, and has been associated with lower anxiety levels in those experiencing premenstrual syndrome.

Folate, or vitamin B9, is vital for cellular growth and division, the formation of red and white blood cells, healthy fetal development, and amino acid metabolism. Research found that when folate was combined with both vitamin B6 and B12, participants reported an enhanced antidepressant response a year later.

Cobalamin, or Vitamin B12, often gets a lot of attention, especially in the vegan community. It is essential for proper neurological and cognitive function, red blood cell development, and DNA production. It also has an important role in preventing the development of anemia, different nerve disorders, and preventing cognitive decline. Due to its direct impact on the brain and nerves is an important vitamin for those experiencing anxiety. 

If you choose to supplement with B vitamins, it is important to select a B vitamin complex rather than an individual vitamin, at least most of the time. The B vitamins work together synergistically, and prolonged supplementation with one specific vitamin could lead to a deficiency in other B vitamins.  

Looking for a vitamin B complex? We recommend this one.

If you're interested in also consuming vitamin B-rich foods in addition to supplementation, great sources include meats, eggs, seafood, wheat germ, nutritional yeast, organ meats, and leafy green vegetables.

Magnesium

Magnesium is arguably one of the most important and abundant minerals in the body. It is involved in a significant number of enzymatic reactions throughout the body and has a number of health-boosting benefits, including aiding in muscle contraction and relaxation, regulating blood pressure, nerve function, supporting the immune system, cognition, and focus, and supporting healthy sleep. Unfortunately, magnesium is easily depleted through environmental factors like stress, soil degradation, and consuming highly processed foods which means that many individuals are deficient in this essential mineral.

Magnesium also has many functions that make it a great anxiety-fighting tool. To start, magnesium is essential for healthy brain and neurological function. It is involved in the regulation of neurotransmitters, the chemical messengers that send signals throughout the body, and may also help support the areas of the brain that help to reduce stress and anxiety. Magnesium is also thought to support an area of the brain called the hypothalamus—a gland that regulates the adrenal glands and the pituitary gland in their reaction to stress.

In addition to brain and neurological health, magnesium is also involved in the metabolism of other vitamins, specifically vitamin D. Vitamin D is a fat-soluble vitamin primarily produced as a response to exposure to the sun, though it can be consumed through diet as well. Low vitamin D levels have been consistently linked with mood disorders, including depression and anxiety, and those with low magnesium levels may have difficulties properly metabolizing this important vitamin.

Lastly, research has found that supplementing with magnesium can lead to a reduction in self-reported anxiety levels, specifically for those experiencing mild anxiety, generalized anxiety, and premenstrual syndrome. 

There are many different types of magnesium, with some being more bioavailable than others. Magnesium glycinate (magnesium bound to the amino acid glycine) is often used to promote relaxation and healthy sleep and is extremely bioavailable. This form is also less likely to lead to diarrhea when compared to other forms of magnesium, which is a plus for anyone who struggles with digestive distress. 

Looking for a trustworthy source of magnesium glycinate? We recommend this one.

Supplementation isn't the only way to boost your magnesium levels, and consuming a magnesium-rich diet is also vital for overall health. Foods that are rich in magnesium include leafy greens, nuts and seeds, and legumes.

Vitamin D

Vitamin D is a fat-soluble vitamin that is essential for optimal health. Most often, vitamin D is synthesized from sun exposure, and most people throughout the world get at least some of the recommended daily amount through spending time outside. This depends, however, on where you live, as those who live in climates that are further from the equator are more likely to be deficient in vitamin D, especially during the colder or winter months. In addition, individuals who are older or who have higher amounts of melanin in their skin are less able to produce vitamin D efficiently from sun exposure. Other factors that impact vitamin D synthesis include the time of day, cloud cover, mineral levels in the body, use of sunscreen, and season.  

Vitamin D is heavily involved in many aspects of health, including maintaining healthy bones, calcium and phosphorus absorption, boosting heart health, supporting the immune system, and mood regulation, including anxiety and depression.

Research suggests that a present vitamin D deficiency is linked with the development of anxiety and anxiety disorders. Researchers have found that those who report struggling with anxiety symptoms often had less calcidiol present in their bodies. Calcidiol is a natural byproduct that occurs when vitamin D is broken down in the body. Research has also found that vitamin D supplementation has improved self-reported anxiety levels in women with chronic disease, including type 2 diabetes. 

When choosing to supplement with vitamin D, there are a few important considerations to consider when choosing a supplement. First, it is important to choose a vitamin D supplement composed of vitamin D3 (cholecalciferol), rather than vitamin D2 (ergocalciferol). Vitamin D3 is the form found in some animal foods and is considered significantly more effective in raising blood levels of vitamin D compared to vitamin D2. The latter version is found in a few plant-based foods, including mushrooms and yeast, and as a result, it may be difficult for those following a vegetarian or vegan diet to get enough vitamin D just from their diet. It is also important to choose a vitamin D3 supplement containing vitamin K2 or pair your supplement with an additional vitamin K2 supplement. These two vitamins work together to support bone health and ensure that calcium can do its job effectively.

Looking for a vitamin D supplement? We recommend this one.

Not sure how to pick the supplement that's right for you? Our team of trained practitioners is ready to support you. Schedule a one-on-one consultation for personalized guidance from one of our experienced practitioners. 

About the Author

Emily Alexander, M.Ed, FNTP—Emily is a Nutritional Therapy Practitioner with a private practice in Vermont. She is passionate about supporting others in their journey to improve their relationship with food and their body through gentle nutrition, and is a firm believer that understanding the bio-individual components of nutrition is one of the best ways to do so. Emily completed her Master's of education in health education and promotion with a concentration in eating disorders, and draws from both her educational background and life experience to help her clients improve their energy, understand their bodies, boost their athletic potential, and break down diet myths one at a time. Read more about Emily.

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