What to Know About Vitamins for Anxiety & Depression

Impact of Vitamins on Mental Health

There is a correlation between vitamin deficiencies and mental health issues like depression and anxiety. Many find that when their bodies lack some substances or vitamins, they notice a change in their mood. The food we eat, including the vitamins and nutrients inside the food, can greatly affect mental health symptoms.²

Being low in vitamin D, for example, has been linked to increased symptoms of depression.³ Similarly, being low in vitamin B has been linked with increased anxiety symptoms.⁴

Vitamins & Supplements That Help With Depression

Several different vitamins can help depression symptoms, such as vitamin D and B. Many of these vitamins and supplements are widely available in foods that help with depression, such as fish and leafy greens.⁵ However, sometimes, you must look for specific depression supplements in the nutrition aisle. Always be sure to check labels, read ingredients, and disclose any over-the-counter supplements you take to your healthcare providers.

Vitamin D

Vitamin D has many mood-regulating properties, and it has been known to improve mood. Being low in vitamin D can lead to increased mental health symptoms of anxiety or depression.³

B-Complex Vitamins

Vitamin B plays a significant role in the health of our body. B vitamins, especially B6, B9, and B12, have a large hand in neurotransmitter production, mood regulation, and stabilization of mood and mental health symptoms. This is why many primary care doctors will check for vitamin levels during routine checkups, especially if patients indicate feelings of depression that have worsened since their last visit.

Folate

Folate has been shown to help lessen depression symptoms, and this vitamin may also help promote the absorption of antidepressants, increasing their effectiveness. A 2020 study found that people with low levels of this vitamin were found to have less effective outcomes with antidepressant therapy than those with normal levels.⁶

St. John’s Wort

This plant has been used to help with symptoms of depression and mood instability. However, discuss this with your providers, as St. John’s Wort can have uncomfortable side effects, such as cramping and more for some people—and can also interact with different medicines.⁹

Omega 3 Fatty Acids

Omega 3 Fatty Acids are polyunsaturated fats essential to the functioning of the human body. As the body can not make enough of this essential fat on its own, it is important to get additional intake from food and supplements. Research shows that not getting enough omega-3s can trigger a variety of mental health concerns.⁵

Methylfolate

This is a form of folate, an essential vitamin. It is often used to help those with a folate deficiency, which can affect symptoms and levels of depression and help to improve or stabilize mood.

Magnesium

Magnesium is known to increase calm and relaxation to combat anxiety, but studies show it is equally beneficial in helping those with depression. Commonly, magnesium levels are low in those with depression, indicating that consuming more of this essential nutrient could help decrease symptoms.¹⁰

Vitamins & Minerals That Help With Anxiety

Some vitamins and minerals are known to help with anxiety symptoms, such as vitamin C and magnesium. These vitamins and minerals are widely available in many foods that help with anxiety, which is the preferred way to consume vitamins. However, there are also supplements for anxiety available if needed.

Vitamin C

Vitamin C has many antioxidant properties, which are beneficial for health and longevity. Vitamin C has been shown to help decrease anxiety symptoms.⁷ Vitamin C is one of the most widely used vitamins and is helpful for everything from mood to immune support.

Magnesium

Magnesium can act as a natural relaxant for the body and is often used as a nightly supplement to promote muscle and mind relaxation to prepare for sleep. Due to its relaxing properties, magnesium has many benefits for those with anxiety.

Lavender

This naturally growing flower has been widely used to promote relaxation and decrease symptoms of stress and anxiety. It can be consumed in tea, essential oil, balm, or supplement.

Kava

The kava plant, native to tropical places such as Hawaii, has long been used for its relaxing properties. Kava for anxiety promotes calm and decreases tension and insomnia.

CBD

CBD, or cannabidiol, is one of the main parts of the marijuana plant. However, it is derived from the hemp plant rather than the part containing THC. Using CBD oil for anxiety will not get you high but still contains many calming properties that can help promote relaxation.

Valerian Root

This root comes from a naturally occurring plant that originated in Asia and Europe but is now grown in North America. It has been used for centuries to help decrease anxiety and stress. Many use valerian root supplements or tea as a sleep aid due to its calming properties.

Lemon Balm

Lemon balm is a naturally occurring plant in many parts of the world. It is often used in supplements, balms, and oils to promote relaxation and reduce stress.

Omega 3 Fatty Acids

Just as this supplement helps with depression, it also benefits those who report anxiety symptoms. Research has found that those who took higher doses of omega-3s every day had the most reduction in symptoms of anxiety.⁵

Ginkgo Biloba

The Ginkgo Biloba tree is a plant native to China, and it has been used for centuries to help decrease anxiety. A study published in the Journal of Psychiatric Research found that people with generalized anxiety disorder who took ginkgo experienced better anxiety relief than those who took a placebo.¹¹

L-theanine

The supplement L-theanine is good for managing anxiety and has benefits in helping manage symptoms of anger and sleep in people whose symptoms of anxiety are affecting these things.¹²

How to Ensure Adequate Vitamin Intake

Due to the different ways that vitamins are absorbed in the body, it is recommended that, whenever possible, you reach your vitamin and nutrient goals by consuming foods that they naturally occur in.⁵ For example, consuming vitamin C from citrus fruits is more beneficial than taking a supplement, which usually contains more than the body’s daily vitamin C needs.⁵

Maintaining a balanced diet rich in mood-enhancing vitamins is important for mental and physical health. However, it is important to note that, along with many potential benefits of these vitamins and supplements, there are also risks. Many rigorous studies have found that certain supplements ended up being ineffective or even harmful.⁵

As with any dietary or medical recommendations, it is important to consult a healthcare professional before starting any supplementation or diet changes. They can help you avoid unintended health risks and can help prevent safety issues from medicine reactions or so forth.

When & Where to Find Professional Help for Anxiety & Depression

Occasionally experiencing depression or anxiety is normal, especially when going through a difficult time or challenging life transition. However, if you find that your mental health symptoms are affecting your ability to live a fulfilling life, such as if they affect your work or family, it may be time to seek support to make life more manageable.

It is easier than ever to find support for anxiety or depression on an online therapist directory or online therapy platform. Look for a therapist who specializes in treating anxiety and/or depression.