ANXIETY: Vitamins and minerals supplement

Everyone experiences occasional feelings of anxiety when, for example, starting a new job or speaking in front of a crowd. Anxiety symptoms connected with acute stress disorder include irritability, physical restlessness, sleep problems, inability to concentrate, and being easily startled.
Some people experience extreme states of anxiety and worry, called panic attacks, which cause heart pounding, shortness of breath, chest pain, sweating, dizziness, and weakness. This can be scary, as the symptoms mimic the early signs of a heart attack.
Changing lifestyle and taking vitamin supplements may be helpful in reducing anxiety and improving emotional health.

Simple suggestions to relief anxiety

• Let things go and don’t dwell on the past and things you can’t change.
• Don’t focus on the negative and look for the positive in a situation.
• Positive affirmations make you feel empowered and good about you. Say them to yourself and post them on your fridge or mirror as a reminder.
• When feeling anxious, calm yourself by going for a walk; closing your eyes and taking slow, deep breaths; meditating; or having a bath with mineral salts.
• Get adequate rest, which is crucial for the nervous system.
• Spend time with family and friends who are supportive. Talk about your fears and problems, as sharing your feelings can be relieving.
• Get regular exercise. Walking, cycling, yoga, tai chi,are great ways to reduce stress and anxiety.
• Acupuncture helps promote calming and relaxation.

Top Recommended Supplements

B-vitamins: Essential for nervous system function; a deficiency can cause depression and anxiety. Look for a product that provides 50–100 mg of the B-vitamins. Some studies have found benefits with higher doses of a vitamin B3 derivative (niacinamide).

Magnesium: Promotes calming and relaxation; levels may be depleted in those with stress and anxiety. It may cause loose stools, so combine with calcium. Ratio 2:1 calcium to magnesium is recommended to offset that effect.

Suntheanine: A patented extract of theanine, an amino acid present in green tea. It promotes calming and relaxation without drowsiness or addiction.

Complementary Supplements

Passion flower: An herb that promotes relaxation; studies support benefits for reducing anxiety and nervousness.

Relora: A combination of magnolia and phellodendron that reduces stress without causing drowsiness. It is non-addictive. Dosage:

Valerian: An herb with relaxing and calming properties. It causes drowsiness, so it can be helpful for those with insomnia due to anxiety.


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