Anxiety is a mental health condition that can result in persistent worrying, fear, and uneasiness about daily situations, usually resulting in a fast heart rate, heavy breathing, and even sweating.
Over 30% of people will face an anxiety disorder during their lifetime, sometimes even developing phobias, a panic disorder, separation anxiety disorder, a generalized anxiety disorder (GAD), or a social anxiety disorder (SAD).
Anxiety treatment generally involves cognitive behavior therapy, psychological therapies, or medication. However, many types of research show that dietary changes that include more vitamins and minerals can benefit you if you develop any anxiety disorders. So without further delay, in today’s video, we will discuss the best vitamins and minerals to help ease anxiety.
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#Vitamins #Anxiety #Bestie
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⌛Timestamps:
⏱️ Intro – 0:00
⏱️ Magnesium – 00:54
⏱️ GABA – 01:50
⏱️ ZInc – 02:47
⏱️ Vitamin D – 03:56
⏱️ Vitamin B-Complex – 04:51
⏱️ Vitamin C – 06:54
⏱️ L-Theanine – 07:44
⏱️ Omega-3 Fatty Acids – 08:45
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✍️ Summary:
Let’s strt with magnesium.
Studies suggest magnesium supplements may be beneficial if you are living with anxiety and are generally safe and well-received by your body.
Second on our list is GABA.
GABA, the short form of Gamma-aminobutyric acid, is an amino acid that is an inhibitory neurotransmitter for your central nervous system.
Zinc
Zinc might be a tiny mineral, but it has a significant role in your body, like maintaining eye and prostate health to promote new cells.
Vitamin D
This fat-soluble vitamin helps the body absorb and retain calcium and phosphorus, the building blocks of healthy bones.
Vitamin B-comples is essential.
Vitamin B-complex is a collection of eight different B vitamins. B vitamins play a significant role in physiological processes, including breaking down food for energy, maintaining brain function, and producing red blood cells.
Next on our list, Vitamin C.
Vitamin C is an essential antioxidant in your body. It helps form blood vessels, cartilage, muscle, and collagen in bones.
Next is L-theanine
L-theanine is amino acid that impacts GABA, dopamine, and serotonin levels, all of which determine anxiety.
Last on our list is Omega-3 fatty acids.
Fish and fish oils are widely known for their amazing health benefits, which are attributed to their high omega-3 contents.
For more information, please watch the video until the very end.
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Anxiety is a mental health conditionÂ
that can result in persistent worrying, fear, and uneasiness about daily situations, usually resulting in a fast heart rate,Â
heavy breathing, and even sweating. Over 30% of people will face anÂ
anxiety disorder during their lifetime, sometimes even developing phobias, a panicÂ
disorder, separation anxiety disorder, a generalized anxiety disorder (GAD),Â
or a social anxiety disorder (SAD). Anxiety treatment generally involves cognitiveÂ
behavior therapy, psychological therapies, or medication. However, many types of research showÂ
that dietary changes that include more vitamins and minerals can benefit you if you develop anyÂ
anxiety disorders. So without further delay, in today’s video, we will discuss the bestÂ
vitamins and minerals to help ease anxiety. Let’s start with magnesium. Studies suggest magnesium supplements mayÂ
be beneficial if you are living with anxiety and are generally safe and well-received by yourÂ
body. This mineral regulates biochemical reactions throughout your body, including protein synthesis,Â
muscle and nerve function, blood glucose control, and blood pressure regulation. Particularly whenÂ
it comes to soothing anxiety, magnesium helps convert the amino acid tryptophan into serotonin,Â
a crucial mood-boosting neurotransmitter. A study of a little over 100 peopleÂ
with depression noted that taking 248 milligrams (mg) of elementalÂ
magnesium supplements every day for 6 weeks significantly improvedÂ
symptoms of anxiety and depression. Apart from supplements, you can obtainÂ
magnesium by eating spinach, pumpkin seeds, bananas, avocados, cashews, and dark chocolate. Second on our list is GABA. GABA, the short form of Gamma-aminobutyricÂ
acid, is an amino acid that is an inhibitory neurotransmitter for your centralÂ
nervous system. It can send messages between cells that affect your serotoninÂ
and dopamine levels, affecting your mood. Research shows that GABA impacts your moodÂ
and may play a role in reducing anxiety symptoms because it halts some activity inÂ
the brain, making you feel relaxed and calm. Another study found that GABA,Â
already present in the brain, often reduces intrusive thoughts,Â
a common symptom of anxiety. Research shows that taking GABA supplementsÂ
has positive results, but no conclusive evidence exists. Still, you can always consumeÂ
foods containing GABA, like spinach, tomatoes, mushroom, cruciferous vegetables, sweetÂ
potato, oats, rice, wheat, and barley. Zinc Zinc might be a tiny mineral, but itÂ
has a significant role in your body, like maintaining eye and prostateÂ
health to promote new cells. Did you know that zinc is concentratedÂ
in your brain? That’s right! It helps to control GABA while playing aÂ
role in producing serotonin too. You will encounter poor wound healing, lowÂ
immune function, hair loss, and low mood if zinc deficient. The best way to determine ifÂ
you are zinc deficient is to look at your nails: if you see small white spots on them, it couldÂ
be a sign that you need more zinc in your diet. How much should you consume in a day? Zinc isÂ
a minor nutrient and is best consumed in small amounts. If you have a zinc deficiency, It’sÂ
because your body is not absorbing it properly. Generally, zinc in meat-based sources is moreÂ
likely to be readily absorbed than in plant-based sources, which can create issues for vegansÂ
and vegetarians. You can get zinc from lentils, shellfish, hemp seeds, pumpkin seeds, potatoes,Â
and eggs. Now, let’s hop into vitamins. Vitamin D This fat-soluble vitamin helps the body absorbÂ
and retain calcium and phosphorus, the building blocks of healthy bones. Not only is Vitamin dÂ
essential for your bones, muscles, and nerves but it also can determine your mood, and low levelsÂ
of vitamin d can cause anxiety and depression. Those with a regular anxiety disorder who had low vitamin D levels found that weeklyÂ
doses of vitamin D for three months reduced the intensity of their anxietyÂ
symptoms and enhanced serotonin levels. Vitamin D is different from other nutrientsÂ
because your body relies on your exposure to sunlight to absorb it. At the sameÂ
time, you can also source vitamin D from foods like fortified milk, salmon,Â
mackerel, tofu, and shiitake mushrooms. If you’re deficient in vitamin d, you should consider taking supplementsÂ
as they are generally safe. Vitamin B-complex is essential. Vitamin B-complex is a collection of eightÂ
different B vitamins. B vitamins play a significant role in physiological processes,Â
including breaking down food for energy, maintaining brain function,Â
and producing red blood cells. Vitamin B1, also known as thiamine, convertsÂ
carbohydrates into energy your body can utilize as a fuel source. It’s also believed that B1Â
can help maintain your blood glucose levels, which can positively affect anxiety symptoms. Vitamin B3 or niacin helps metabolize glucose,Â
alcohol, and fats, but more than dealing with these tricky substances, this nutrientÂ
supports the production of serotonin. Vitamins B12 or cobalamin helpÂ
create red blood cells and are speculated to be good for lowÂ
mood issues like depression. A combination B-complex supplement can help anxiety and help reduceÂ
stress and improve depression. Besides supplements, naturalÂ
B-complex sources are milk, cheese, and meat, such as chicken,Â
red meat, liver, fish, and eggs. Are you struggling to keep track of your vitaminÂ
and mineral intake? Try NATURELO One Daily Multivitamin for Men – with Vitamins & Minerals.Â
This multivitamin is packed with 23 essential vitamins and minerals to support men’s health.Â
Picture this: organic fruits and vegetables for whole food nutrition and antioxidant support,Â
all in one daily multivitamin. It Includes most of the vitamin B-complex, Vitamin K2, andÂ
minerals. AND is super easy to take on the go. Also, for women, check out NATURELO One DailyÂ
Multivitamin. This daily multivitamin is packed with essential vitamins and minerals to keep youÂ
looking and feeling your best. Why not boost your natural energy and vitality and support yourÂ
heart, brain, eye, and overall immune health? Are you interested in these products? Of course, you are! Check out the linkÂ
in the description below now! Next on our list, Vitamin C. Vitamin C is an essential antioxidant inÂ
your body. It helps form blood vessels, cartilage, muscle, and collagen inÂ
bones. It can also help fight damage caused by oxidative stress in people withÂ
neuropsychological disorders and anxiety. A study on roughly 40 high school studentsÂ
noted that taking 500 mg of the vitamin daily for 14 days increased their blood vitaminÂ
C levels and lowered their anxiety levels. You can obtain vitamin C from oranges,Â
orange juice, kiwi, tomatoes, grapefruit, strawberries, spinach, andÂ
other green, leafy vegetables. Apart from food, Vitamin C supplementsÂ
are also effective in reducing anxiety symptoms in women and those with diabetes. Next is L-theanine L-theanine is an amino acid that impacts GABA, dopamine, and serotonin levels,Â
all of which determine anxiety. You can use this amino acid to help improveÂ
mental operations, impairment, and stress. A study observed healthy individuals who took 200Â
mg of L-theanine tablets for four weeks. During the four weeks, most of participants had reducedÂ
depression and anxiety symptoms, and slept better. You can obtain L-theanineÂ
from black, green, oolong, or white tea. Black tea contains a lotÂ
of L-theanine, around 24 mg per cup, and green tea has the least, about 8 mg in aÂ
cup. Unless advised by a medical professional to up you L-theanine intake, which would beÂ
around 200 mg, you can opt for a supplement. L-theanine supplements can also helpÂ
reduce anxiety symptoms in people with schizophrenia or schizoaffectiveÂ
disorder and severe depressive disorder. Last on our list is Omega-3 fatty acids. Fish and fish oils are widely knownÂ
for their amazing health benefits, which are attributed toÂ
their high omega-3 contents. Omega-3s have numerous health benefits, one of which is that they canÂ
help decrease cortisol levels. Cortisol is the stress hormone that can causeÂ
anxiety when its levels are chronically high. You’d have to be consistently under high boutsÂ
of stress for your cortisol rise drastically. By managing stress and consuming enough omega-3sÂ
you can reduce cortisol levels and manage anxiety. An extensive review that included over 1200Â
people noted that those who took more than 2,000 mg/day of an omega-3 supplementÂ
showed improvement in their anxiety in comparison to those whoÂ
took less than 2,000 mg/day. It’s also important to note that the supplementsÂ
used in this study combined eicosatetraenoic acid (EPA) and docosahexaenoic acidÂ
(DHA). What is EPA and DHA? Well, there are three types of omega-3 fatty acids:Â
EPA, DHA, and alpha-linolenic acid ALA. When discussing omega-3’sÂ
effects on cortisol and anxiety, EPA and DHA are typically the acids youÂ
should consume more of if you have anxiety. The best Source for obtainingÂ
EPA and DHA are through eating more fish or taking a fish oil supplement. Apart from all these vitamins andÂ
minerals, you can reduce anxiety by getting enough exercise and practicingÂ
mindfulness activities such as meditation and yoga. If your anxiety symptoms persist,Â
you should consider talking to a therapist. Remember, vitamins and mineralsÂ
are not cures for anxiety; Talk to your doctor and find out what is the causeÂ
of your anxiety before taking any further steps. Anxiety can also be a side effect ofÂ
medications you are on or a symptom of underlying medical conditions such asÂ
hormonal imbalances, neurological conditions, and depression. If you struggle orÂ
know someone struggling with anxiety, know that there is help out there andÂ
you are not alone. Care to learn more? Watch 5 Foods To Avoid If You Have Anxiety Or 12 Things You Are Doing BecauseÂ
Of High Functioning Anxiety Click one? Or why not watch both and keepÂ
the conversation going. Shall we? Did you know about these vitamins and minerals forÂ
anxiety before? Let us know in the comments.
