What vitamins are good for anxiety?

Several vitamins and supplements can help alleviate anxiety:

1. Vitamin B: Deficiencies in B vitamins, particularly B12 and B1, are linked to anxiety. B vitamins play a crucial role in brain function, so ensuring adequate intake through diet or supplements can help calm the brain 1 2.

2. Vitamin D: Low vitamin D levels are associated with anxiety and depression. This vitamin can be obtained from sunlight exposure and foods like eggs and fortified products. During winter or in regions with less sunlight, supplementation may be necessary 2 3.

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3. Magnesium: This mineral is essential for maintaining a calm nervous system and is often depleted in individuals who experience anxiety. It can be obtained from foods like dark leafy greens, nuts, and seeds 2 3.

4. Omega-3 Fatty Acids: Found in fish oil and fatty fish like salmon, omega-3s are known to support brain health and can help reduce anxiety 1 4.

5. Iron: Iron deficiency is linked to increased anxiety, particularly in women and children. Consuming foods rich in iron, such as red meat, beans, or dark chocolate (paired with vitamin C for better absorption), can be beneficial 4 3.

6. Vitamin C: While commonly known for its immune benefits, vitamin C also plays a role in reducing anxiety by aiding in the absorption of iron and supporting adrenal function under stress 5.

7. Ashwagandha: Although not a vitamin, ashwagandha is an herbal supplement known to help reduce stress and anxiety by supporting adrenal function 5.

These nutrients can be obtained through a balanced diet or supplements, but consulting with a healthcare provider is recommended for personalized advice and dosage.