Vitamins that calm nerves
11 Vitamins for Anxiety Relief — Talkspace
Our bodies work endlessly to process and use the nutrients we get from the foods we eat and the beverages we drink. It’s these vitamins, minerals, and other dietary components like fats, sugars, and carbohydrates, that give us the fuel we need to live. It’s also what supports our immune system against disease, repairs cellular damage caused by toxins, promotes faster-wound healing, and even helps our brain to concentrate, remember, and process emotions.
Much research has been done showing a direct link between vitamin deficiency and cognitive decline and emotional challenges. These studies suggest that even beyond physical health benefits, some vitamins like vitamin D and B can be effective in reducing mild symptoms of mood disorder.
What Vitamins Are Good for Anxiety?
If you experience chronic anxiety (long-lasting and generalized) or acute bouts of nervousness (with sudden and intense onset), considering vitamins for anxiety and stress, in addition to other treatment options, is a good decision. Be sure to discuss this with your doctor before starting supplements, especially if you’re taking other medications.
If you were wondering how to treat anxiety with vitamins, some of the best vitamins for anxiety include both water-soluble vitamins that dissolve quickly in the body, as well as fat-soluble vitamins that circulate through the bloodstream and are stored by the body when not in use.
Vitamins alone won’t cure your anxiety, but they may help bolster your health and mood overall. A review of 24 studies suggests that herbal and vitamin supplementation can be a beneficial and effective therapy for treating anxiety. Especially when taken in addition to other forms of treatment, like therapy for anxiety, medication, and self-help techniques, vitamins might be an integral component of your overall treatment plan for dealing with anxiety. Read on to learn more.
Water Soluble Vitamins for Anxiety
Water-soluble vitamins are extremely important and can be taken on a regular basis to help support mental health and functioning.
While vitamin C and a vitamin B complex can help support brain functioning and regulate mood (decreasing anxiety) and improve symptoms of stress and fatigue, speak with your doctor before you consider taking them.
Vitamin C
A vitamin C deficiency can leave you feeling fatigued or depressed. Research shows deficient vitamin C levels can result in cognitive impairment and motor deficit. These studies also show that vitamin C supplements can potentially offer beneficial results in treating certain mental health conditions, like major depressive disorder (MDD) and anxiety.
It’s one of the best vitamins for anxiety because as an antioxidant, research suggests it might play an important therapeutic role in anxiety treatment by ensuring balance in your nervous system.
Vitamin B1 (thiamine)
Like other B vitamins, B1 supports healthy organ functioning, and thiamine has been found effective in treating a variety of anxiety disorders. It does this by helping to maintain a healthy nervous system which is important for effectively combating the stress symptoms.
Vitamin B6 (pyridoxine)
Research on pyridoxine shows it’s successful as an anti-stress therapeutic that can have a significant impact on serotonin and GABA, the neurotransmitters that control anxiety and depression.
Vitamin B9 (folic acid) and B12 (cobalamin)
Vitamins B9 and B12 are both thought to treat symptoms of anxiety.
Folic acid has many uses in the body, and B9 deficiency has been linked to higher levels of anxiety and depression. When taken in conjunction with B12, these B super-vitamins help metabolize serotonin, which is important for mood regulation.
Vitamin B12 is considered an important brain and nervous system micronutrient and is often used for anxiety. It helps to ensure normal function for your nerves, which can help combat physical symptoms of anxiety. Someone with a deficiency in bitamin B12 may experience increased feelings of anxiety and other potential sychiatric symptoms. Therefore, vitamin B12 can be a great supplement to take if advised by a doctor.
Vitamin B3 (niacin)
Since niacin isn’t stored in the body, many people are likely lacking this all-important B vitamin that helps keep your nervous system, digestive system, and skin healthy. Niacinamide (a form of vitamin B3) has been shown in animals to work in the brain in ways similar to anxiety medications. While further research is needed, some studies show that niacinamide might be beneficial in treating anxiety disorders.
Magnesium
While not technically a vitamin, magnesium is a water-soluble mineral that plays several roles in the body, including supporting optimal nerve and muscle function and energy production. It’s also important for blood pressure regulation. Magnesium deficiency has been linked to anxiety-related conditions, and while more research needs to be done, some studies suggest that increasing your intake can have a significantly positive effect on anxiety symptoms.
Fat Soluble Vitamins for Anxiety
Vitamin A (B-carotene)
Many people who have anxiety also have a vitamin A deficiency.
Not only does vitamin A promote well-being, it also helps nourish the nervous system and relax muscles. A strong and balanced nervous system helps to minimize stress and when you feel relaxed, the physical symptoms of anxiety may not affect you as much. Sufficient levels of the fatty acids found in vitamin A have been found in studies to help those who suffer from panic attacks and generalized anxiety disorder (GAD).
Vitamin D
A vitamin D deficiency has been linked to higher levels of anxiety. So does vitamin D help with depression and anxiety? According to a 2015 review study, people with symptoms of anxiety or depression sometimes also had reduced levels of calcidiol (or calcifediol), which is made when vitamin D breaks down in the body. Since so few plant foods contain vitamin D, taking supplements, spending more time in the sun, and eating fatty fish like salmon and mackerel can increase vitamin D levels, potentially helping reduce anxiety.
Vitamin E
Vitamin E is well known as a beauty drug because it supports healthy skin, hair, and nails.
Additionally, depleted stores of vitamin E can lead to more intense anxiety symptoms. Research suggests that vitamin E, which is rich in antioxidants, might help to restore emotional balance and combat the symptoms of generalized anxiety disorder (GAD).
Vitamin K
A laboratory study showed that high blood glucose levels, memory deficit, depression, and anxiety were all reduced when taking vitamin K. Further, vitamin K has been shown to actually prevent the development of depression and anxiety while promoting a general sense of well-being.
“Vitamins B, C, and (water soluble) magnesium have been impactful for many who have anxiety and depression. It’s important to remember that supplements and medications are proven aids at decreasing symptoms. While they can offer relief and healing when anxiety is problematic, skills like meditation, overall nutrition, and regular exercise can also help close the loop in a holistic way.”
Talkspace therapist Elizabeth Keohan, LCSW-C, MSW
When to Seek Treatment
Knowing what vitamins are good for anxiety can help reduce symptoms in some cases, including feeling nervous, restless, or tense.
If you’re experiencing high levels of anxiety and it’s interfering with personal or professional relationships, causing persistent sleep problems, or hampering your ability to concentrate, speak with your doctor. They can order blood tests to determine if you have a true vitamin deficiency.
Children, pregnant women, and seniors are the most common populations to suffer extreme consequences from a lack of proper vitamins and minerals. That said, any person, at any age, can experience higher levels of anxiety and depression, which might be due to prolonged deficits of certain vitamins. However, it’s also true that many people experience depression and anxiety without any vitamin deficiencies.
Before starting a daily regimen of supplements, it’s important to talk to your doctor to make sure anything you take won’t interfere with other medications or a current medical issue.
For example, both vitamin A and K can have negative interactions with blood thinners, and too much vitamin D can cause a toxic buildup of calcium in the body.
Vitamins along with other forms of treatment like in-person or online therapy can be extremely impactful when it comes to treating anxiety and depression. While vitamins won’t fully treat or cure your anxiety, they can help bolster your health, improve your energy, and enhance your overall well-being. Dealing with depression and anxiety can be taxing, both emotionally and physically. If vitamins can potentially help, you deserve to know. Your doctor can order a simple blood test to evaluate your vitamin levels and see if you’re deficient in anything that may be contributing to increased levels of anxiety.
Vitamin deficiencies can be caused by certain medical conditions, a lack of good nutrition, or not getting enough water and/or sunshine. If you’re on a highly restrictive diet plan, make sure you’re supplementing with proper dietary substitutions when needed. Adding the right supplements so your body benefits from the full spectrum of vitamins and minerals might make all the difference in the world.
See references
- Macpherson H, Rowsell R, Cox K et al. The Effects of Four-Week Multivitamin Supplementation on Mood in Healthy Older Women: A Randomized Controlled Trial. Evidence-Based Complementary and Alternative Medicine.
- Penckofer S, Kouba J, Byrn M, Estwing Ferrans C. Vitamin D and Depression: Where is all the Sunshine?. Issues Ment Health Nurs. 2010;31(6):385-393.
- Sathyanarayana Rao T, Asha M, Ramesh B, Jagannatha Rao K. Understanding nutrition, depression and mental illnesses. Indian J Psychiatry.
- Lakhan S, Vieira K. Nutritional and herbal supplements for anxiety and anxiety-related disorders: systematic review.
- Kennedy D, Veasey R, Watson A et al. Effects of high-dose B vitamin complex with vitamin C and minerals on subjective mood and performance in healthy males.
- Han Q, Shen T, Wang F, Wu P, Chen J.
Preventive and Therapeutic Potential of Vitamin C in Mental Disorders. - Oliveira I, de Souza V, Motta V, Da-Silva S. Effects of Oral Vitamin C Supplementation on Anxiety in Students: A Double-Blind, Randomized, Placebo-Controlled Trial.
- Cornish S, Mehl-Madrona L. The role of vitamins and minerals in psychiatry.
- McCarty M. High-dose pyridoxine as an ‘anti-stress’ strategy. Med Hypotheses. 2000;54(5):803-807.
- Young L, Pipingas A, White D, Gauci S, Scholey A. A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and ‘At-Risk’ Individuals.
- Prousky J. Supplemental Niacinamide Mitigates Anxiety Symptoms: Three Case Reports. Journal of Orthomolecular Medicine. 2005;20(3):167-176.
- Boyle N, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review.
- Gautam M, Agrawal M, Gautam M, Sharma P, Gautam A, Gautam S. Role of antioxidants in generalised anxiety disorder and depression.
- BIČÍKOVÁ M, DUŠKOVÁ M, VÍTKŮ J et al. Vitamin D in Anxiety and Affective Disorders.
- Gancheva S, Zhelyazkova-Savova M. Vitamin K2 Improves Anxiety and Depression but not Cognition in Rats with Metabolic Syndrome: a Role of Blood Glucose?. Folia Med (Plovdiv).
Supplements for anxiety: Best types and evidence
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Research suggests that various supplements, including vitamins, omega-3 fatty acids, and herbal remedies, may help relieve the symptoms of anxiety. We list the best 10, as well the evidence supporting them, here.
Anxiety can take many forms. It can cause worry, unease, fear, or panic.
According to the Anxiety and Depression Association of America, generalized anxiety disorder (GAD) affects around 6.8 million adults. Other anxiety disorders include panic disorders and phobias.
Treatment options for anxiety disorders include therapy, medication, or a combination of both. Some natural supplements could also help with everyday anxiety. However, not all supplements are safe or effective.
Share on PinterestVitamin D and vitamin B complex may help ease symptoms of anxiety.According to the National Center for Complementary and Integrative Health (NCCIH), kava was a popular choice before researchers determined that it can cause severe liver disease.
Passionflower is an example of an anxiety remedy that does not have enough quality evidence to support claims of its effectiveness. Studies that do support passionflower’s anti-anxiety effects have serious flaws.
The supplements we discuss in detail in the sections below show promise in easing anxiety symptoms. They also have a good record of safety, as backed up by scientific evidence.
Vitamin D plays an important role in mood regulation and nerve and brain health.
Research has established a link between vitamin D levels and depression, claiming that taking vitamin D supplements may help treat the condition.
Some research suggests that there could be a link between vitamin D deficiency and anxiety disorders. A 2017 study found that taking vitamin D supplements improved both depression and anxiety in women with type 2 diabetes.
However, research into the link between anxiety and vitamin D has produced mixed results, so further studies are necessary to explore the connection.
The body makes vitamin D as a result of the skin’s exposure to sunlight. People can get more vitamin D by spending more time in the sun, eating foods rich in vitamin D — the main source being oily fish, such as salmon and mackerel — or taking vitamin D supplements.
Few plant foods contain vitamin D, so it can be difficult for people following vegetarian or vegan diets to get enough vitamin D from the diet alone.
Vitamin D is unlikely to interact with anti-anxiety medications, although it may interfere with other prescription drugs.
For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub.
B vitamins are a group of eight different nutrients that work together to manage many processes in the body, including stress levels.
A 2017 study found that the participants who had lower blood levels of vitamin B12 were more likely to have depression or anxiety.
Moreover, a 2018 study found that people who ate foods high in B vitamins — in this case, yeast-based spreads, such as Marmite and Vegemite — had better anxiety and stress scores than people who did not.
This was more pronounced for spreads fortified with vitamin B12.
Taking B complex supplements can help a person get enough of all the B vitamins.
Learn more about the benefits and uses of vitamin B complex supplements here.
People can usually get enough B vitamins from eating a variety of nutritious foods.
Some B vitamins, including vitamins B12 and B2, or riboflavin, mostly occur in animal-based foods. For this reason, people following a vegetarian or vegan diet may need to obtain these nutrients in other ways.
Read about vegetarian and vegan food sources of vitamin B12 here.
Vitamin B supplements are unlikely to interact with anxiety medications. However, they may interfere with other prescription medications.
Magnesium is an important mineral necessary for effective functioning of almost every system in the human body.
Several studies suggest that it plays a role in anxiety.
A 2017 systematic review looked at the results of 18 different studies.
The researchers found that magnesium supplements may improve measures of anxiety in people vulnerable to the condition. They note, however, that the quality of evidence is currently poor.
Also, a short 2016 review study reports that people with anxiety related to premenstrual syndrome benefited from taking magnesium supplements.
A person can take magnesium supplements or obtain the nutrient by eating the following high magnesium foods:
- whole wheat
- spinach
- quinoa
- almonds and cashews
- dark chocolate
- black beans
Taking high doses of magnesium can cause diarrhea. Start with a lower dose, such as 100 milligrams (mg). Avoid exceeding 350 mg per day without a doctor’s approval.
Magnesium can interfere with the efficacy of drugs such as antibiotics. Some drugs, including antidepressants and antipsychotic medication, may also interfere with magnesium.
L-theanine is an amino acid that occurs in green and black tea.
Some evidence suggests that it is a mild sedative and anti-anxiety agent.
A 2016 double-blind study found that people who consumed a beverage containing 200 mg of L-theanine had lower stress response and cortisol levels after undertaking a challenging task than those who received a placebo.
Start with the lowest effective dosage of L-theanine. Supplements often come in 200-mg capsules. People should not exceed 400 mg without first consulting a doctor.
L-theanine may interact with midazolam. Also, people should not combine L-theanine with sedatives.
A supplement that contains a wide range of vitamins and minerals may benefit people with anxiety.
A 2019 study reports that a supplement that contained B vitamins, vitamin C, calcium, magnesium, and zinc significantly decreased anxiety in young adults.
A 2018 study notes that multivitamin supplements may benefit people who have mood disorders, such as anxiety.
Each brand of multivitamins contains a different composition of ingredients.
It is advisable to check with a doctor or pharmacist about which may be best.
Multivitamins typically do not interfere with anxiety medications.
Omega-3 fats are present in foods such as fish and flaxseed. They play an important role in brain health.
The body cannot make these fats, so people need to get them from their diet.
A 2018 systematic review and meta-analysis looked at the results of 19 clinical trials and concludes that taking an omega-3 supplement, such as fish oil, could be helpful for people with anxiety.
A 2018 review study suggests that a low intake of omega-3 fats can raise the risk of anxiety and depression and that taking omega-3 supplements could help prevent or treat these conditions.
Learn about the best dietary sources of omega-3 here.
Omega-3 fatty acids can interfere with certain medications, including blood thinners. People should seek guidance from a doctor before taking omega-3 supplements if they have existing health conditions or take any prescription medication.
Share on PinterestValerian root is safe to use for short periods.
People have used the valerian plant as medicine for thousands of years.
The NCCIH states that valerian is safe for otherwise healthy adults to use for short periods and that people use it for anxiety.
However, more studies are needed before researchers know whether it is effective. There are, as yet, no studies that prove it is safe for long-term use.
A 2017 double-blind study compared the effects of valerian and a placebo on 48 women experiencing postmenopause. It notes that those who took the supplements reported lower levels of anxiety and depression.
Valerian can have adverse effects when people take it with sedatives and anxiety medications, such as benzodiazepines.
Chamomile is a daisy-like flower that people have used for thousands of years for its calming effects.
The NCCIH explains, “Some preliminary studies suggest that a chamomile dietary supplement might be helpful for [GAD].
”
It also states that the research community does not know much about chamomile’s effects yet, because scientists have not studied it to a reliable degree in humans.
A 2016 study reports that people who took chamomile extract for 8 weeks had a reduction in GAD symptoms. Its effects were comparable with those of an anti-anxiety drug. The participants took 1,500 mg of chamomile per day.
A randomized study from 2016 found that people who took 500 mg of chamomile extract three times per day had fewer symptoms of GAD than those who took a placebo.
People can take chamomile supplements, use chamomile essential oils, or drink chamomile tea.
Chamomile may interact with other drugs. A person should consult a healthcare professional before taking chamomile.
Some people find the scent of lavender relaxing. Some evidence suggests that smelling this plant can help ease anxiety.
The NCCIH states that people use lavender for anxiety but that the existing research into its effectiveness has produced mixed results.
Therefore, more research is needed.
A 2017 study found that people who used lavender aromatherapy before surgery had lower anxiety than those who did not.
People can inhale a lavender essential oil by using an essential oil diffuser. They may also apply lavender essential oil to the skin after diluting it with a carrier oil, such as olive or coconut oil.
Lavender may enhance the effects of some drugs, including antidepressants, sedatives, and anxiety medication.
Lemon balm is an herb that has leaves with a lemon-like aroma. It is related to mint and is a popular calming remedy.
A 2016 study found that lemon balm tea, or Melissa officinalis, improved anxiety symptoms and sleep quality in people who had experienced burns.
A 2019 double-blind study looked at the cases of people who recently had heart bypass surgery. Those who took capsules containing 1.5 grams of dried lemon balm per day had lower anxiety levels than those who took a placebo.
Lemon balm may interact with sedatives.
Many different supplements can be helpful for people with anxiety.
Before taking any natural supplements, it is advisable to seek guidance from a doctor. People should not stop taking anxiety medications without a doctor’s approval.
Buying supplements
People can buy most of the supplements listed above from a drugstore or grocery store. Otherwise, they can choose from a range of brands online:
- vitamin D
- vitamin B complex
- magnesium
- L-theanine
- multivitamins
- omega-3 fatty acids
- valerian root
- chamomile
- lavender
- lemon balm
Supplements are not the only way to manage anxiety using natural remedies. People who have anxiety may also wish to try meditation, yoga, deep breathing techniques, and regular exercise to help manage their symptoms.
What to drink if everything infuriates? Five legal remedies that will help you find Zen
How it works: B vitamins are like a soft pillow for the nervous system.
If you live in a mode of lack of sleep and stress, vitamin B (especially B6) neutralizes hysterical states, relieves anxiety and stress, and improves thought processes. It will also have a beneficial effect on blood pressure, the fluctuations of which often accompany stress.
Tension of the nervous system leads to malfunction of many body functions. Including problems with the skin, nails, hair. B vitamins are also called “beauty vitamins”: they are able to “remove” irritation and itching, a feeling of tight skin, and have a general rejuvenating effect. nine0003
How to take: courses, as prescribed by a doctor. It is better to start the course in advance if you know that work, emergency work and stress are coming soon.
How it works: don't wince! First, fish oil has long been made in capsules, which neutralizes its taste (for those who hate it since childhood). Secondly, fish oil is a unique, affordable, over-the-counter remedy that will turn you back from a “bunch of nerves” into a person.
- See also: 15 vitamins with a high but justified price tag. Should I take it? nine0006
Fish oil is obtained from cod, mackerel, herring. The “magic ingredient” in it is Omega-3 polyunsaturated fatty acids. The body is not able to produce them on its own, but they are vital to it: for normal metabolic processes, the work of the heart and blood vessels, immunity and calmness of the nervous system. In addition, fish oil is rich in zinc, iron, phosphorus, vitamins A and D. They are our protection against stress and disorders.
How to take: daily as a prophylactic (if there are no contraindications). nine0003
How it works: ask the applicants who crowd around the building of the university on the days of the entrance exams - every second will say that his mother gives him "glycine" for the brain and nerves.
Glycine increases mental performance, eliminates depressive disorders and irritability. The tablets also contain vitamins B1, B2, and B6.
- You may also be interested in: Medicines and tips for sessions and deadlines
How to take: during periods of stress, working deadlines as a supportive tool.
How it works: in the indications for the use of "Novo-Passit" says that he is struggling with the "manager's syndrome" - constant mental stress, the inability to distract and relax. As part of these funds - extracts of valerian, St. John's wort, lemon balm, hawthorn. Before pills were invented, people were forced to collect and dry these herbs themselves, and then brew them and drink them as a sedative. Modern medicine has simplified this process. nine0003
- How does medicine respond to remote work? Read: Remote work kills: 10 threats to your health when working from home Take at peak moments of stress, when it seems that there is no more strength to endure it.
How it works: The active ingredient in this drug is the hormone melatonin, which regulates sleep and wake cycles.
Stress “shatters” the nervous system and often leads to problems with falling asleep: you lie in bed for hours, sorting out tomorrow’s affairs in your head. Melatonin solves this problem. At the same time, it does not inhibit the production of the natural sleep hormone. nine0003 How to take: for sleep problems - long falling asleep, restless sleep with frequent awakenings.
Important: pharmacy products are not a panacea! What will help solve the problem, not mask it?
Doctor , general surgeon, specialist in sports and medical medicine, Alexander Mudretsov answers:
“Means from this list can only correct the state of the nervous system, but they are not a panacea. The best medicine that will bring back love for people - unless we are talking about a specific mental illness - will be a regime, 8 hours of sleep, walks in the fresh air and sports. In addition, planning will help in the fight against stress. Often stress happens due to the fact that a person put off solving things for later: once they fell down at one moment and caused an overstrain.
Such situations should be avoided." nine0076
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You need them too: irrigator, nebulizer, massager and 7 more medical devices, which everyone should have
rating of the top 10 good and inexpensive products according to KP
Our nervous system is a complex mechanism that regulates, integrates and stimulates almost all processes in the body. It performs a lot of important functions and at the same time is subjected to constant attacks from an aggressive external environment. Therefore, our task is to support the health of the nervous system with the help of vitamins, proper nutrition and lifestyle. nine0003
Top 10 good and inexpensive vitamins for the nervous system for adults according to KP
With the help of our experts, we have compiled the top 10 best vitamins for the nervous system.
When preparing, we took into account the opinion of experts, customer reviews and product ratings on popular trading platforms. Places in the rating are distributed randomly and do not say anything about the effectiveness of the drug. 1. Neurobion
The preparation contains essential vitamins B1, B6 and B12, which are needed to regulate metabolic processes in the central and peripheral nervous system 1 . The combined use of B vitamins increases their effectiveness. The drug compensates for the deficiency of vitamins in the body, reduces pain and speeds up recovery in people with neurological diseases: neuritis, neuralgia, radicular syndrome on the background of osteochondrosis 1 .
2. Complivit Antistress
In addition to 10 vitamins and 4 minerals, this dietary supplement contains motherwort extract and ginkgo biloba extract - components that improve memory and attention, reduce anxiety and irritability 2 . "Calm complex" - magnesium, motherwort extract and B vitamins - increases the natural resistance of the nervous system to psycho-emotional stress 2 .
The bioadditive is recommended for use during periods of increased stress and with a lack of vitamins and minerals in the body 2 . 3. Vitrum Superstress Plus
American manufacturer's dietary supplement contains vitamins of group B, as well as vitamins E, C and PP, biotin and iron. The drug compensates for the deficiency of vitamins and minerals during periods of high physical, mental and emotional stress. The manufacturer promises that after 10 days of taking dietary supplements, sleep will normalize, increased irritability and chronic fatigue will pass. As a bonus, skin condition will improve, nails will become stronger, and hair will become shiny. nine0003
4. Berocca Plus
Dietary supplement contains B vitamins, ascorbic acid, magnesium, calcium and zinc. BAA normalizes metabolic processes, strengthens the immune system, improves the state of the central and peripheral nervous system. It is recommended to take a bioadditive for beriberi, diseases of the central nervous system, endocrine disorders, during periods of mental and emotional stress.
5. Milgamma Compositum
The two active components of the drug are pyridoxine (vitamin B6) and benfotiamine (a fat-soluble derivative of vitamin B1) 3 . Working together, vitamins B1 and B6 have an anti-inflammatory and analgesic effect, help restore normal functions of the nervous system 3 . Milgamma Compositum is recommended for night cramps, neuritis, neuralgia, paresis and other inflammatory and degenerative diseases of the nerves and musculoskeletal system 3 .
6. Magne B6
Dietary supplement contains vitamin B6 (pyridoxine) and magnesium, a vital macronutrient that is involved in the transmission of nerve impulses and muscle contraction 4 . Vitamin B6 is essential for normal functioning of the nervous system 4 . Magne B6 helps to cope with sleep disorders, heart palpitations, increased irritability and fatigue, pain and muscle cramps 4 .
7. Alphabet Antistress
Vitamin-mineral complex contains B vitamins, magnesium and valerian extract.
Active components reduce the sensitivity of the nervous system to negative external influences, help reduce increased anxiety and irritability, and ease internal tension. Daily dose - 1 tablet of white, green and blue. nine0003 8. Vitatress
Vitamin-mineral complex of a Russian manufacturer contains B vitamins, ascorbic acid, vitamins A, E and PP, as well as potassium, calcium, copper, phosphorus, iron and glutamic acid 5 . The drug helps the body to adapt to stressful situations and extreme external factors: a sharp change in climate, changes in atmospheric pressure 5 . Vitatress increases physical endurance and stimulates the brain 5 .
9. Magnesium Diasporal 300
BAA is available in the form of granules for oral solution preparation 6 . After dissolution, a bright yellow drink with an orange flavor is obtained. Each serving of the supplement contains 1.83 g of easily digestible magnesium citrate combined with riboflavin 6 .
The supplement is recommended for magnesium deficiency symptoms: sleep disturbances, muscle pain, irritability or vice versa, constant fatigue and lethargy 6 . 10. Solgar B
The dietary supplement contains 8 vitamins and 2 vitamin-like substances in combination with ascorbic acid. A balanced formula helps to cope with the manifestations of stress: increased fatigue and irritability, memory impairment and attention. The drug helps to strengthen the immune system and, with regular use, improves the condition of the skin, hair and nails.
How to choose vitamins for the nervous system for adults
There are many dietary supplements and vitamin complexes, so it is not easy to find among them those that will fully satisfy the body's needs for nutrients. When choosing the best vitamins for the nervous system, adults need to consider criteria such as:
- general benefit - how useful the drug is not only for the nervous system, but also for the body as a whole;
- formula - composition, origin and form of components;
- additional ingredients - whether the composition contains plant extracts, macro- and microelements, fillers, sweeteners;
- possible risks - do vitamins have side effects and what are they;
- effectiveness - how quickly positive changes occur when taking vitamins; nine0022
- restrictions - what are the contraindications for admission;
- regimen - in what quantity and for how long you need to take the drug.
Many also pay attention to the country of manufacture, the manufacturer, the volume of packaging and the form of release of the drug. Some people find it difficult to swallow tablets, so they prefer soft gelatin capsules and solutions.
Reviews of doctors about vitamins for the nervous system for adults
Doctors often prescribe vitamin-mineral complexes to strengthen the nervous system, prevent and treat neurological diseases. At the same time, experts note that fatigue, irritability, sleep disturbances are not always associated with hypovitaminosis, but may be symptoms of the disease. In such cases, it is better to visit a doctor and undergo an examination. nine0003
Anxiety disorder
How to distinguish the disease from the norm
An anxiety disorder is a constant and uncontrollable feeling of anxiety that lasts more than 6 months without objective reasons. Together with experts we will discuss which drugs are prescribed for anxiety disorder
More about the problemLearn about treatment
Popular questions and answers
We asked our experts a few questions about choosing and taking vitamins: health doctor and nutrition expert Nikolai Dubinin and toxicologist, Professor of the Russian Academy of Natural Sciences Mikhail Kutushov .
When should adults take vitamins for the nervous system?
— Generally speaking, taking vitamins to strengthen the nervous system will be useful:
• students and schoolchildren during periods of increased mental and emotional stress;
• professional athletes;
• people of intellectual work;
• patients with neuritis and neuralgia;
• people who smoke;
• those who have experienced severe emotional distress or are under stress; nine0223 • people who work in difficult conditions;
• Vegetarians and those on a strict diet;
• men and women over 45;
• people who are recovering from severe, protracted illness, including coronavirus infection;
• patients in the rehabilitation period after a stroke.Before taking vitamin complexes, it is necessary to consult a specialist. The doctor will select the drug taking into account the age, gender, health status and lifestyle of the person.
nine0003 What components should be included in the best vitamins for the nervous system for adults?
— Scientists have long figured out which vitamins, minerals and other biologically active substances are needed for the health of the nervous system. According to the generally accepted opinion, dietary supplements and vitamin-mineral complexes should contain:
• B group vitamins (B1, B3, B4, B5, B6, B9, B12) – they regulate the functioning of blood vessels, the hormonal system, help restore energy balance;
• vitamin C - supports the functioning of the nervous system during severe mental stress and stress, prevents the destruction and loss of nerve cells, helps fight depression and seasonal blues; nine0223 • Omega-3 polyunsaturated fatty acids - they stimulate metabolic processes in neurons, promote the absorption of glucose by the brain;
• magnesium and calcium - improve the conductivity of the nervous tissue, help fight stress;
• Glucose fuels the brain and nervous system;
• vitamin A - improves the regeneration of nerve cells and helps protect neurons from destruction;
• lecithin - improves brain function.
Dietary supplements may also contain extracts of motherwort, valerian and ginkgo biloba. They have a calming and relaxing effect, improve brain function. nine0003
What foods are good for the nervous system?
— Nutrition directly affects the state of the nervous system. Therefore, the menu must include foods rich in B vitamins, polyunsaturated fatty acids, calcium, magnesium, vitamins E and C. To increase resistance to stress and reduce the risk of nervous disorders, you need to include in the diet:
• fish and seafood;
• Legumes;
• spinach;
• dairy and fermented milk products;
• chocolate containing at least 70% cocoa beans; nine0223 • egg;
• walnuts and almonds;
• offal - liver, tongue.The normal functioning of the nervous system requires glucose. This does not mean that sugar should be eaten with spoons, but it is wrong to completely refuse it. The most useful sources of glucose are fruits and chocolate.
