"The Best Natural Vitamins and Supplements for Anxiety Relief (Backed by Science)

As an empath, I spent years struggling with anxiety, and I can tell you right now—I have tried so many different things. None of them worked. Eventually, after years of working in nutrition and holistic health, and helping a lot of clients, I finally figured out what worked for me. It didn’t feel like I was “taking something”—I just felt like myself.

In this video, I want to share with you some vitamins and natural supplements that can help if you struggle with anxiety or panic attacks. Whether it’s anxiety related to a specific event or just generalized anxiety, I’m going to share specific vitamins that can really help alleviate anxiety. It depends on the root cause, but I’ll share what works for me.

I have a little cocktail of vitamins and supplements I take in the morning. It gives me clear thinking, keeps me calm, and allows me to move throughout the day with energy—but not jittery or anxious energy. Just clear, calm energy.

1. Magnesium

Magnesium stabilizes blood sugar—blood sugar imbalance is a huge cause of anxiety. It also enhances GABA receptors in the brain, which are the calming neurotransmitters. It also helps with energy metabolism, inflammation, histamine levels, and more.
Be careful with the form you take. Avoid magnesium oxide (commonly used for constipation).
Recommended forms:

• Magnesium citrate

• Magnesium malate

• Magnesium glycinate (best at night because it can make you sleepy)

2. Omega-3s

Omega-3s reduce inflammation—another major trigger for anxiety. They support clear thinking, brain function, heart, and eye health. I take them daily.

3. B Complex

Make sure you get a high-quality, activated B complex. Most store-bought ones are low quality.
Watch out for:

• B12 listed as cyanocobalamin – this is synthetic and poorly absorbed.

• B6 listed as pyridoxine – not an ideal form.

Look for activated forms:

• B12 as methylcobalamin

• B6 as P5P (pyridoxal-5-phosphate)
  Labels may say “methylated” or “co-enzyme” forms. That’s what you want.

4. Vitamin D

Vitamin D comes from sunlight, but it can be blocked by clothing or sunscreen. Stress also depletes it.
I take 5,000 to 10,000 IU daily because I’m very active and work out intensely 5x a week.
Vitamin D helps:

• Immune system

• Hormone balance

• Inflammation
  Low levels are common in those with anxiety and depression.

5. Vitamin C

Most people know vitamin C for immune support, but it’s also a natural antihistamine.
Too much histamine in the brain can cause anxious feelings.
Vitamin C also:

• Reduces inflammation and histamines

• Supports serotonin production (your “happy” neurotransmitter)

PM Routine

At night, I also take:

• Magnesium glycinate (to help with sleep)

• Adaptogens – a special blend that includes:

  • Ashwagandha

  • Passionflower

  • Lemon balm

  • Valerian root

  • L-theanine

Adaptogens

Adaptogens help your body adapt to stress. They support your adrenal glands, which regulate cortisol. This helps balance energy levels and prevents spikes/drops in cortisol.
Adaptogens are great for adrenal and hormone health, especially if you struggle with anxiety.

I spent years struggling with anxiety. It still comes up sometimes. I’ve tried everything. Eventually, I figured out that when I just give my body what it needs—nutrients, minerals, and herbs—I feel like myself again. I don’t feel like I’m “on something.”

Usually, anxiety is caused by:

• A vitamin/mineral/nutrient deficiency

• High levels of inflammation or histamines

• A hormonal imbalance

It’s just your body’s way of saying, “I’m not getting enough of something,” or “I have too much of something.”

Everything I’ve mentioned is:

• Natural

• Non-addictive

• Safe to take daily

• Designed to give your body what it needs—and nothing it doesn’t

If this resonated with you, I have a whole podcast dedicated to helping you build strength from the inside out that you can check out here.