When anxiety strikes, calm your mind with vitamins and minerals. These five nutrients help you relax, sleep well and react calmly to stress. If you feel stressed throughout the day, try incorporating these nutrients into your routine. These vitamins are in common foods and supplements that you can buy at the grocery store.
1. Magnesium
According to Healthline, studies show that magnesium can reduce anxiety and improve brain functioning. Doctors recommend getting anywhere from 310 to 420 mg per day, with a higher dosage for pregnant women. Despite this, most adults suffer from a magnesium deficiency, which causes symptoms like fatigue and muscle aches.
Magnesium interacts with your hypothalamus, which regulates your adrenal glands. These glands produce adrenaline that causes feelings of stress, anxiety and restlessness. Studies show that magnesium may also interact with neurotransmitters to regulate your brain functions. When your brain operates smoothly, you may respond to stress in healthier ways.
2. Vitamin B
A vitamin B complex features eight different vitamins, including biotin, riboflavin and folic acid. Healthline notes that if you have a vitamin B deficiency, you might experience confusion, depression and irritability, which directly impact your mental health. Other side effects that cause stress include fatigue, weakness and constipation.
When you get more vitamin B in your diet, you might experience more focus and clarity, making it easier to tackle daily challenges. More clarity means less stress, reduced anxiety and a healthier outlook on life. Adding this vitamin to your relaxing nutrition habits reduces physical ailments from a deficiency and promotes overall well-being.
3. Melatonin
Melatonin is a hormone that regulates your sleep cycle. Its levels rise in the evening to induce sleepiness and drop when you wake up so you can start the day without fatigue. According to Healthline, melatonin also interacts with your blood pressure and immune system.
If you have trouble sleeping, melatonin supplements can help you fall asleep sooner, enjoy restful sleep and wake up feeling refreshed. You will start the day with a positive mood, which reduces stress and anxiety. Studies show that this hormone can also relieve the symptoms of seasonal affective disorder and support your immune system. Overall, you will experience more energy and look forward to going to bed at night.
4. Vitamin D
If you feel depressed during the winter, you might suffer from a vitamin D deficiency. Your body produces vitamin D when you go outside and enjoy the sunlight. Since winter limits your access to sunlight, you can experience depression, anxiety and fatigue. Healthline notes that physical symptoms can include muscle pain and bone fractures.
Getting enough vitamin D can support your mood even in the middle of winter. You will get out of bed more easily, work effectively throughout the day and stay optimistic even when the temperature drops. Studies have also shown that this nutrient may support your immune system and reduce your risk of heart disease, easing health-related stress.
5. Omega-3 Fatty Acids
Omega-3s are part of a group of fatty acids that reduce your risk of inflammation, heart problems and Parkinson’s disease. However, studies show that omega-3 fatty acids can also help you manage your depression. Their versatility makes omega-3 fatty acids an essential part of your nutrition routine.
Docosahexaenoic acid is one of the most common fatty acids; it helps your brain function normally. Alpha-linolenic acid supports your immune and nervous systems, and eicosapentaenoic acid can relieve symptoms of depression.
Try experimenting with different nutrients to see which combination works best for you. As you adjust to the benefits, you may feel more bright, refreshed and energetic in the morning.