The most important vitamins for easing and controlling anxiety are the B Vitamins. B vitamins offer support to the body as a whole, and help in maintaining healthy brain function. Out of the eight B vitamins, vitamins B1, B3, B6 and B12 are particularly important for an anxiety problem. In addition to the B vitamins, adding vitamin C, vitamin E and calcium can help ease anxiety.
Vitamin B1 (thiamine)
Vitamin B1, or thiamine, can help to reduce mental confusion and irritability in healthy individuals, according to Zoltan P. Rona, M.D., M.Sc., in an article published in Vitality Magazine, April 2007. For people suffering from mental disorders including depression and anxiety, thiamine can help improve brain function. Natural sources of vitamin B include whole grains, dark meats and organ meats, wheat germ and molasses.
Vitamin B3 (niacin)
A deficiency in niacin can lead to mental disorders, including anxiety and depression. According to the University of Maryland Medical Center, niacin is important for the body's production of some stress-related hormones. Taking a vitamin B3 supplement can help with symptoms of anxiety; however, this vitamin can be toxic, so use with care and consult a physician if you are unsure. The UMMC indicates that doses higher than 50mg can cause side effects. Food sources include, beets, beef liver and kidney, sunflower seeds and fish such as swordfish, tuna and salmon.
Vitamin B6 (pyridoxine)
According to Zoltan P. Rona, taking vitamin B6 can improve nearly all anxiety- and depression-related mental health conditions. Vitamin B6, or pyridoxine, is important for the development of neurotransmitters in the brain, according to the UMMC. Pyridoxine is important in the body's production of the crucial mood-regulating hormone serotonin. Food sources of Vitamin B6 include chicken, spinach, carrots, sunflower seeds, soybeans, wheat germ, shrimp, cheese, beef liver, milk, salmon and tuna.
Vitamin B12 (cobalamin)
Deficiency of vitamin B12, or cobalamin, can lead to mental disorders like anxiety. A deficiency in B12 can occur in vegetarians who avoid all dairy products and animal meats, and in elderly people. Vitamin B12 is important in the body's production of the compound S-adenosylmethionine (SAMe), one of the body's important mood regulators, according the UMMC. Dietary sources of vitamin B12 are limited to animal products. Eggs, beef, pork, fish, dairy and organ meats all contain vitamin B12.
Other Vitamins
Vitamin C is important for overall health. Large doses of vitamin C can have a restful and relaxing effect on the mind and body that can help to ease tension and anxiety. Calcium is also indicated in relaxation and acts as a natural tension soother. Vitamin E can help the brain get the necessary oxygen it needs for mental clarity. Potassium can help the adrenal glands function properly, which helps to regulate mental and emotional reactions.
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