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What connection exists between anxiety and vitamins? In order to maintain healthy physical and mental health, vitamins and minerals are essential. While you may focus primarily on the advantages of vitamins and minerals for your physical health. Shortages in these vital nutrients may actually make your social anxiety worse.

The foods you should eat to make sure you are not lacking in each of the vitamins and minerals that have some connection to anxiety are listed below.

Vitamin C 

Numerous fruits and vegetables, including oranges, red peppers, kale, Brussels sprouts, broccoli, strawberries, and grapefruit contain vitamin C. Commonly referred to as ascorbic acid. For adults and children aged 4 and older, one large orange provides 100% of the daily value (DV) of vitamin C, which is 60 mg. Additionally, a lot of people take vitamin C supplements in the form of chewable or ingestible pills.

Oral vitamin C supplementation was found to lower anxiety levels in a small randomized. Double-blind, placebo-controlled research involving 42 high school students.

Fruit salads and smoothies, as well as soups, wraps, salads, and sandwiches made with the veggies. Mentioned above, are examples of meals and snacks that are high in vitamin C.

B Complex

All eight B vitamins—B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B8 (inositol), B9 (folic acid), and B12—are members of the B complex vitamin family (cobalamin).

There is evidence that taking a vitamin B complex multivitamin may lessen anxiety symptoms. Even though each of these vitamins affects the body differently overall.

Taking a daily multivitamin-mineral supplement for 28 days compared to taking a placebo in double-blind. Research with 80 healthy males between the ages of 18 and 42. B1, B2, B3, B5, B6, B7, B9, B12, vitamin C, calcium, magnesium, and zinc were all ingredients in the multivitamin. The multivitamin group displayed considerably decreased self-reported anxiety and perceived stress compared to the placebo group.

Niacinamide, a type of vitamin B3, has been shown to significantly reduce anxiety in a small case-report study of individuals who had anxiety.

Whole-grain snack bars, beet hummus, chickpea salads, green salads with pecans, lentil stew, and smoked salmon are a few recipes that contain B vitamins.

Vitamin D

Small levels of vitamin D can be found in foods like salmon, tuna, beef liver, cheese, and egg yolks. In addition, a lot of breakfast cereals, certain orange juice, dairy products, and soy milk are fortified with vitamin D.

When your skin is exposed to sunshine, your body can also produce vitamin D. However, it can be challenging to determine how much sun exposure you need, and food sources are typically a superior substitute due to the sun’s potentially harmful effects.

Despite conflicting evidence, one study on the relationship between vitamin D and anxiety and affective disorders discovered that age-matched patients with anxiety disorders had lower levels of calcidiol, a byproduct of vitamin D produced by the body.

Therefore, it’s possible that social anxiety and vitamin D insufficiency are related.

A ricotta and yogurt parfait, frittatas, breakfast casseroles, and spiced hot chocolate are some recipes to try that are high in vitamin D.

Magnesium 

Foods including beans, nuts, bananas, soy products, brown rice, whole-wheat bread, and green leafy vegetables are sources of magnesium. It plays a role in a number of bodily processes, including muscle contraction.

According to studies, anxiety is linked to magnesium deficiency, and taking magnesium supplements together with antidepressants may help to reduce anxiety.

It surely can’t harm to make sure you are eating foods high in magnesium if you suffer from a social anxiety disorder.

Bean soup and brown rice and beans are examples of recipes high in magnesium.

Zinc

Foods including beef, hog, lamb, chicken (dark meat), nuts, complete grains, and legumes all contain zinc.

In one study, zinc levels in 38 anxious persons were noticeably low, but when these people received zinc supplements, their anxiety symptoms subsided.

You might want to increase your intake of foods high in zinc. Numerous meat-based dishes and coconut curry are among the recipes high in zinc.

Iron

According to studies, an iron shortage may contribute to anxiety. However, precise studies linking iron to social anxiety have not yet been carried out.

Beef, liver, whole grains, nuts, sunflower seeds, dark leafy greens, tofu, and dark chocolate are some examples of foods high in iron.

Calcium

Although calcium levels have also been linked to anxiety, there hasn’t been any specific research on the connection to social anxiety.

Milk, yogurt, dark leafy greens, cheese, broccoli, green beans, and almonds are among the foods high in calcium.

Taco salad, tofu and broccoli stir-fry, grilled fish tacos, and Mediterranean wraps are a few recipes that are high in iron.

Chromium

Foods including processed meats, whole grains, green beans, broccoli, almonds, and egg yolks contain chromium. Low chromium levels have also been connected to anxiety-like iron and calcium. But no special research has been done on social anxiety.

Orange bran muffins, tortellini, and broccoli salad, as well as various sangrias, are among the dishes high in chromium.

A Word From Verywell

Not sure if you are consuming enough vitamins and minerals to reach the necessary DV? To gain an overview of your intake. Track your food using a website like Myfitnesspal.com or see a health expert like a licensed dietitian. While food should always be your first choice for getting vitamins, if you have dietary restrictions or follow a vegetarian or vegan diet, utilizing a supplement may be beneficial.