Vitamin Therapy
A fellow mom, Casey, told me about B vitamins as a natural remedy for anxiety, stress and depression. Any mom who is or has experienced postpardum depression ought to look into these. ANY mom (or dad) with toddlers ought also to look into it.
Vitamin B
The B vitamins - especially B6 and B12 - help regulate the body's response to stress and maintain a healthy nervous system. They have been found to stabilize the body's lactate levels, which are responsible for anxiety attacks. When your body is going through stress it depletes stores of B and C vitamins rapidly. The B vitamins are necessary to help maintain the proper functioning of the nervous system. Deficiencies in Vitamin B can lead to anxiety, irritability, restlessness, fatigue, etc. There is more than one kind of Vitamin B. (B2, B6, B5, B12, etc.) It is best to take all eleven of the B vitamins together in a B-complex supplement since they tend to work together synergistically. Best: Look for B12 in the form of hydroxocobalamin or methylcobalamin. They are better absorbed than the more commonly available cyanocobalamin.
So what and how much to take?
B-Complex: 50 mg of all eleven B vitamins once a day (twice a day under high stress). You cannot overdose on B Vitamins as they are water soluble. The one exception to this is Vitamin B6. DO NOT exceed 100 mg per day if you are taking it on a long term basis. Because these vitamins work best in combination with other nutrients, also take a multivitamin-mineral supplement twice a day.
Vitamin C
Vitamin C enhances the immune system and promotes health from infection, disease, and injury as well as helps the adrenal glands. Your adrenal glands (when properly functioning) help you cope with stress. In large doses, it can have a powerful tranquilizing effect and is known to decrease anxiety. Take the variety with bioflavonoids. It is very important for dealing with stress. So what and how much to take?
Vitamin C: 1000 mg in a time release form, twice a day (double this dose under high stress)
Make sure you take them with meals so they can be broken down properly otherwise its useless.
Repeated daily doses in excess of 8000 mg per day of Vitamin C have been associated with stomach complaints and kidney stones.
Valerian
This is a natural sedative - the most popular one used in Europe. It contains ingredients similar to those found in Vallium. It is useful for relieving anxiety because it helps you sleep. It isn't addictive, nor does it make you feel groggy the next morning as sleeping pills can.
So what and how much to take?
One 150mg capsule twice a day. Even this low dose can make you drowsy. If you would prefer to take it just for sleep, take one 300mg capsule one hour before bedtime. It may take several weeks before you notice an improvement in sleep.
Others
from:
http://www.holisticonline.com/Remedies/Anxiety/anx_vitamin_therapy.htm
http://www.spineuniverse.com/displayarticle.php/article832.html
http://anxiousnomore.blogspot.com/2007/08/vitamin-b-and-c-for-anxiety.html
The B vitamins - especially B6 and B12 - help regulate the body's response to stress and maintain a healthy nervous system. They have been found to stabilize the body's lactate levels, which are responsible for anxiety attacks. When your body is going through stress it depletes stores of B and C vitamins rapidly. The B vitamins are necessary to help maintain the proper functioning of the nervous system. Deficiencies in Vitamin B can lead to anxiety, irritability, restlessness, fatigue, etc. There is more than one kind of Vitamin B. (B2, B6, B5, B12, etc.) It is best to take all eleven of the B vitamins together in a B-complex supplement since they tend to work together synergistically. Best: Look for B12 in the form of hydroxocobalamin or methylcobalamin. They are better absorbed than the more commonly available cyanocobalamin.
- Vitamin B6 (pyridoxine) is particularly important. It is a known energizer that also exerts a calming effect.
- Vitamin B-1 (thiamine) helps reduce anxiety and has a calming effect on the nerves.
- Niacinamide (a form of Vitamin B-3, not the same as Niacin) is important in the production of certain brain chemicals. In large doses, it has a calming effect. (100 mg 3 times daily)
So what and how much to take?
B-Complex: 50 mg of all eleven B vitamins once a day (twice a day under high stress). You cannot overdose on B Vitamins as they are water soluble. The one exception to this is Vitamin B6. DO NOT exceed 100 mg per day if you are taking it on a long term basis. Because these vitamins work best in combination with other nutrients, also take a multivitamin-mineral supplement twice a day.
Vitamin C
Vitamin C enhances the immune system and promotes health from infection, disease, and injury as well as helps the adrenal glands. Your adrenal glands (when properly functioning) help you cope with stress. In large doses, it can have a powerful tranquilizing effect and is known to decrease anxiety. Take the variety with bioflavonoids. It is very important for dealing with stress. So what and how much to take?
Vitamin C: 1000 mg in a time release form, twice a day (double this dose under high stress)
Make sure you take them with meals so they can be broken down properly otherwise its useless.
Repeated daily doses in excess of 8000 mg per day of Vitamin C have been associated with stomach complaints and kidney stones.
Valerian
This is a natural sedative - the most popular one used in Europe. It contains ingredients similar to those found in Vallium. It is useful for relieving anxiety because it helps you sleep. It isn't addictive, nor does it make you feel groggy the next morning as sleeping pills can.
So what and how much to take?
One 150mg capsule twice a day. Even this low dose can make you drowsy. If you would prefer to take it just for sleep, take one 300mg capsule one hour before bedtime. It may take several weeks before you notice an improvement in sleep.
Others
- Calcium and magnesium are important to prevent nervous tension. They relax a tense and overwrought nervous system. Calcium is a natural tranquilizer. Magnesium helps relieve anxiety, tension, nervousness, muscular spasms, and ties. Take magnesium in combination with calcium. Take them before bed to improve sleep. Alcohol robs the body of magnesium, causing nervousness and irritability. (Ca 2,000 mg daily / Mg - 500-1,000 mg daily)
- Potassium is essential for proper functioning of the adrenal glands. (99 mg daily)
- Low levels of selenium have been found in people with anxiety disorder. It is a powerful antioxidant that protects the heart. (Se 100-200 mcg daily. Caution: If you are pregnant, do not exceed 40 mcg daily.)
- S-Adenosylmethionine (SAMe) is an important physiological agent involved in over 40 biochemical reactions in the body. Is a natural anti-depressant and has a calming effect. (400 mg twice daily)
- GABA (gamma-aminobutyric acid) - This amino acid reportedly helps in anxiety. (750 mg three times a day after meals)
- Vitamin E helps transport oxygen to brain cells and protect them from free radical damage. (400 IU or as directed in the label. Use d-alpha-tocopherol form)
- Zinc has a calming effect on the central nervous system. (50-80 mg daily. Do not exceed a total of 100 mg daily from all supplements.)
from:
http://www.holisticonline.com/Remedies/Anxiety/anx_vitamin_therapy.htm
http://www.spineuniverse.com/displayarticle.php/article832.html
http://anxiousnomore.blogspot.com/2007/08/vitamin-b-and-c-for-anxiety.html
