Vitamin B for Anxiety - Does It Really Help?

Does taking vitamin B for anxiety symptoms really help?

Many experts think so and we'll look at two studies showing this.

As we all known well, diet plays a major role in many health conditions.

And in managing generalized anxiety disorder, this would be the case as well.

Chronic stress from either work or home, pre-existing health conditions and an unhealthy diet are known to cause vitamins and mineral deficiencies in the body.

Let's look at two studies to see what experts have to say about about the benefits of using the B vitamins for reducing anxiety ...

Research Study on the Health Benefits of Taking Vitamin B for Anxiety

Here's what scientific studies have found out about the role of vitamin B as it relates to the nervous system:

The B vitamins are essential for the nervous system to function properly.

It balances and prevents changes in the lactate levels in the body.

Vitamin B1 and B6 are shown to have a calming effect and to help reduce anxiety.

Niacinamide (vitamin B3) is needed in the production of neurotransmitters used by nerve cells to communicate with each other.

The benefits of taking vitamin B for anxiety symptoms reduction are supported by clinical studies. Let's take a quick look at two specific studies.

Study #1

Let's look the first published study on how giving vitamin B to patients with a colon disease helps.

research paper 1 on vitamin B Anxiety Image

Patients suffering from coeliac disease commonly suffer from vitamins deficiencies and experience reduced health.

In this well-designed clinical trial involving 57 patients, the researchers showed that B vitamin supplements significantly reduced anxiety and depression. Patients also reported a greater sense of well-being.

The dose of vitamin used was 0.8 mg of folic acid, 0.5 mg of cyanocobalamin (vitamin B12) and 3 mg of pyridoxine (vitamin B6).

As such, it is best to take a vitamin B-complex to ensure that you get the entire B family of vitamins. It may not be easy determine which vitamin B you might be deficient in.

Study #2

Here's another published paper that summarized the benefits of using nutrition in managing anxiety.

Research paper #2 on using vitamin B for anxiety

This report reviewed all the research done on using natural remedies and nutritional supplements (such as magnesium) for treating generalized anxiety disorder (GAD).

The authors concluded that that there is good evidence that various combination of natural supplements can be effective for reducing anxiety and stress levels.

This is very good news for many people suffering from anxiety who want to hold off on using prescription anti-anxiety medications.

What is the Best Source of Vitamin B?

It is best to take a B complex vitamin as it will contain a full compliment of the following B vitamin:

  • vitamin B1 (thiamine)
  • vitamin B2 (riboflavin)
  • vitamin B3 (niacin/niacinamide)
  • vitamin B5 (pantothenic acid)
  • vitamin B6 (pyridoxine)
  • vitamin B8 (inositol)
  • vitamin B12 (cyanocobalamin)

Unless you get each of the B vitamin levels measured, you will not know which one you are deficient in. To be certain, just take a B complex so that you don't "miss" any one of them.

What about getting your B vitamins from your diet? Certainly. Eat a well-balanced diet consisting of dairy products, meat, fish, whole grains and green vegetables.

Your mom has always known this. And we are sure that she reminds you all the time.

Would Vitamin B Supplements Help If You Are Not Low in B Vitamins?

Experts speculate that it may be helpful.

However it is conceivable that taking B-complex vitamin may not help those who are not deficient in B vitamins.

Most studies focused on finding out if vitamin B's would help anxiety when individuals are either suffering from chronic health problems or if they are in a state of deficiency.

Under stress, your body depletes B vitamins.

Many experts are in agreement on this point.

Fortunately, the simple and safe remedy is to take a daily vitamin B complex.

This will ensure that you do not become deficient, especially if your diet is not well-balanced.

Go ahead. Take a vitamin B-complex supplement daily.

Would Taking a B Complex Vitamin Help with Panic Attack?

vitamin b for anxietyThis is an unknown as there are no studies carried out to look at this particular use of B vitamin supplementation.

It may help, it may not.

However, panic attack is a health condition that is a subtype of generalized anxiety disorder.

If anxiety and stress levels can be controlled with a vitamin B complex supplement, then it is reasonable to believe that it might reduce the severity and frequency of panic attacks.

Nevertheless, taking a B-complex vitamin in this case would help in treating the deficiency, if this condition exists.

For some individuals it may be worth giving it a try and it is indeed good to know that there are very little risk in taking a B-complex supplement.

What is an Appropriate Dose to Use?

There's no definitive guide as to what is a suitable dose and opinions vary depending on which expert you ask.

The general consensus from experts is that a B-complex 50 (50 mg of most of the B vitamins) is a safe and appropriate dose for adults.

Moreover, it can be safely combined with other minerals such as magnesium and the helpful and popular natural remedy like PureCalm for enhanced effects.

Bottom Line

Should I consider taking vitamin B to help me reduce my anxiety?

Indeed, it looks like something worth giving a try given that it is very cost-effective. It has no side effects when taken at the recommended dose and it a easy first step if you suspect that you might be suffer from vitamin B deficiency.

While technically you only need to take the B vitamin that you are deficient in, it is not practical to have your all your blood vitamin B levels measured nor is it cheap. The simpler solution is to take a B-complex vitamin that contains the entire family of B vitamins.

Many experts recommend this vitamin for almost everyone regardless of the stress levels they are faced with in their everyday lives.

And doesn't everyone have some amount of stress living in today's high-demand society?