Natural Remedies and Vitamins That May Aid Anxiety and Panic Attacks

By using these natural remedies and vitamins for anxiety and panic attacks, you can treat the underlying root cause of these mood disorders and get lasting relief.

vitamins for anxiety

By using vitamins for anxiety and panic attacks, you can treat the underlying root cause of mood disorders and get lasting relief.

© Marilyn Barbone |

By using the natural remedies and vitamins for anxiety and anxiety and panic attacks described below, you can treat the underlying root cause of these mood disorders and get lasting relief.

Medical research has confirmed three notable causes of panic attacks and anxiety in women: serotonin deficiency, low vitamin B6 levels, and low iron levels.

Natural Supplements for Anxiety and Panic Attacks No. 1: 5-HTP

Since inadequate serotonin levels in the brain induce depression, anxiety, and panic attacks in women, the real issue is how to increase serotonin naturally. The compound known as 5-HTP is a serotonin precursor produced by the body. And research has confirmed that 5-HTP has true antidepressant properties.[1]

Vitamins for Anxiety: Dosage Considerations

The seed pods of a West African plant called Griffonia simplicifolia contain 5-HTP, which are formulated into supplements. Maximum serotonin response occurs when you take supplemental 5-HTP on an empty stomach between 3 and 4 p.m. and again at bedtime. Start off with the lowest dose—50 mg—and take at each of those times with four ounces of juice.

After an initial three days of 5-HTP at 50 mg twice daily, increase the dosage to 100 mg at each of the two times and stay at that level. If this doesn’t do the job within four to six weeks, double the before-bed dose to 200 mg. Also, make sure to take a good B-complex vitamin during the day (see below). B vitamins are cofactors for 5-HTP metabolism.

Warnings: Although having too little 5-HTP is not good for you, taking too much 5-HTP can lead to harmful consequences as well. You should consult with a healthcare professional to know which dose is best for your needs. 5-HTP anxiety remedies may not be appropriate for everyone and may not be compatible with certain types of depression medication. If you are taking an anti-depressant SSRI drug, consultation with a healthcare practitioner is strongly advised.


Maurizio Fava, MD, editor-in-chief of Mind Mood & Memory answers a common question about the symptoms of a panic attack.

Q: What are the symptoms of a panic attack? Are they dangerous?

A: A panic attack may occur without any warning and usually passes within a few minutes. Fear seems extreme, and involves at least four of the following symptoms:

  • A feeling of imminent catastrophe or doom, or a need to escape; fear of “going crazy” or dying; feelings of un-reality or being detached from oneself
  • Pounding heart or chest pain
  • Trembling, sweating and shaking
  • Difficulty breathing or shortness of breath
  • Flushing, chills, or hot flashes
  • Numbness or tingling sensations
  • Dizziness or lightheadedness; nausea

Panic attacks involve a triggering of the fight-or-flight response that helps people react quickly to danger, although individuals who experience panic attacks are not necessarily in any danger. Experts do not know what causes panic attacks. Stressful life events or heredity may play a role in certain cases (people with close relatives who have suffered an attack have four times the risk). Other theories involve an imbalance of chemicals in the brain, greater sensitivity in brain circuits that process feelings of fear, or an over-reaction to changes in carbon dioxide levels. Professional assessment should be considered for frequent attacks.

When suffering a panic attack, help yourself by realizing that you’re not dying or losing your mind, and that you will feel better in a few moments. Take slow breaths, and progressively tighten and relax muscles from your toes to your shoulders and arms to release tension.

No. 2: Vitamin B for Anxiety

Helpful vitamins for anxiety can be a number of B vitamins. The B vitamin deficiencies most often linked to panic attacks, anxiety and depression are B6, B9, and B12.[2] Food sources of these B vitamins for anxiety include:

  • B12: Wild salmon, halibut and shrimp, grass-fed beef (especially beef liver), lamb, venison, eggs and yogurt.
  • B6 (Pyridoxine): Chicken, turkey, tuna, shrimp, beef liver, cheese, beans, spinach, carrots, brown rice and sunflower seeds.
  • B9 (Folic Acid): Spinach and other green, leafy vegetables, asparagus, turnips, beets, Brussels sprouts, avocadoes, beans, beef liver, salmon, and orange juice.

How to take B vitamins for anxiety and stress:

B12: B12 can be given as an injection (called cyanocobalamin injections) or as a nasal spray by an integrative physician. Doctors typically administer injections in doses of 1,000 micrograms. Initially, an injection cycle of eight to 10 administrations over the first two to three months is recommended, followed by a decrease in the frequency once you have achieved a therapeutic effect.

If you object to injections, oral supplementation with vitamin B12 is safe, efficient, and inexpensive. Most multivitamin pills contain 100 to 200 micrograms of the cyanocobalamin form of B12. This must be converted to methylcobalamin or adenosylcobalamin before it can be used by the body.

The actual absorption of B12 is a problem with supplements; therefore, to increase absorption, B12 should be taken along with the other B vitamins. But, another effective approach is to dissolve a sublingual tablet of methylcobalamin (1000 micrograms) under the tongue once or twice every day. This form of sublingual B12 is readily available as an inexpensive supplement.

Since B12 is so important yet hard for the body to absorb in the digestive track, many alert consumers take a sublingual B12 along with their regular B complex supplement.

B6: Vitamin B6 is also sold under the names pyridoxal, pyridoxamine, pyridoxine hydrochloride, and pyridoxal-5-phosphate and can be found in oral supplements and liquid drops. Adults ages 19 to 50 years require 1.3 mg of B6 daily. Women 51 years and older require 1.5 mg daily. Pregnant and breastfeeding women require 1.9 mg daily.

B9: Vitamin B9 (folic acid) works with vitamins B6 and B12 and other nutrients to control blood levels of the amino acid homocysteine. It also works best when it is taken along with the other B vitamins; thus, taking a B vitamin complex supplement is best. Adults require 400 micrograms of folic acid per day. Pregnant women require 600 micrograms per day and breastfeeding women require 500 micrograms per day.

Natural Remedies for Panic Attacks and Anxiety No. 3: Iron

Like taking B vitamins for anxiety, iron plays an important role as a cofactor for the synthesis of serotonin. Having low iron levels can lead to anemia and has been associated with fatigue, weakness, depression, anxiety and panic attacks.[3] According to the World Health Organization, iron deficiency is the number one nutritional disorder in the world.

Women aged 19 to 50 require 18 mg of iron daily as iron deficiency is often caused by menstruation. Post-menopausal women and men require 8 mg of iron daily.

Warnings: Iron is a tricky mineral. While having too little iron is associated with panic attacks and can lead to anemia, having too much iron in the body can lead to a condition known as hemochromatosis, which can cause diabetes, liver damage, and discoloration of the skin. Unlike other nutrients, excess iron cannot be excreted by the human body. Therefore, you should always ask your doctor to measure your iron levels though lab testing and you should never take iron supplements on your own. Also, iron should never be given to infants, children, or pregnant or breastfeeding women except under the direction of a doctor.

Other Natural Remedies for Panic Anxiety, Anxiety and Depression

Serotonin deficiency and vitamin/mineral deficiencies are not the only causes of altered mood. For example, dopamine is another neurotransmitter that actually serves to stimulate the brain. Before taking anxiety supplements, it is important to learn the true underlying cause of your depression, anxiety and panic attacks.

* If you are taking any prescription medications, do not begin a supplement regimen without talking with your doctor.

This post originally appeared in 2013 and is regularly updated.

[1] Neuropsychobiology. 1988;20(1):28-35.

[2] Mayo Clinic

[3] Acta Med Okayama. 2013;67(2):99-104.

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Jami Cooley, RN, CNWC

Jami Cooley is a Certified Nutrition and Wellness Consultant as well as a Registered Nurse, but her interest in integrative medicine grew out of her experience in conventional medicine. Cooley … Read More

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Comments Comments Policy
  • Another warning about 5-HPT – it should not be taken long-term, at most for a few months. It depletes dopamine which causes another set of problems including worsening depression in some people.

  • I am currently taking 0.5 mg of Ativan 3 times a day and I am still a little anxious. What supplement would you suggest might help me?

  • I’m to taking ativan three times a day bt still experience panic attack. .and I’m looking for good supplements that can help me…please help me

  • I too suffer with this. I take Busphar along with Klonopin. I recently started taking Probiotic yogurt with live culture BB-12, S. Thermophilus, L. Bulgaricus, and L. Acidophilus. I take one container a day. By the 4th day, I have noticed, I am no longer stressed, no anxiety, have not had a panic attack, where I was having several a day before starting the Probiotic yogurt. Try to take the Vanilla, instead of the “fruit on the bottom” because it has alot of artificial sweeteners in it. Or just plain strawberry or Banana. I get “Friendly Farms” but you can also get a good quality yogurt with good strains in “La Yogurt” or “Stonybrook” try to stay away from Activia and Yoplait though. Google the strains I mentioned and “anxiety” it really does work and not expensive. Also helps with depression.

  • Magnesium is also extremely effective as recovering from/preventing anxiety – a sudden drop in Mag level is closely related to panic. If left depleted it can worsen anxiety. So taking magnesium in a powder form (magnesium citrate e.g.) is great to take in times of stress. It also massively helps with palpitations. See videos on magnesium for palpitations and anxiety on YouTube by Dr Sanjay Gupta.

  • If you have not tried Taurine yet I highly recommend it for anxiety and panick attacks. It has been working for me well so far. Do you research first but from what I have read it is fairly safe and no side effects. 500mg a 1-3 times a day is a good place to start.

  • Along with therapy, doctor’s visits, and supplements, PRAY! Connect with God, go to Church. This saved me from potentially going crazy, losing my job, my house, and my family. I was suffering from depression, anxiety, panic atracks all at once. I lived in an almost constant state of depersonalization in which I felt trapped and desperate. God came to the rescue when I had lost hope.

  • I lam sincerely asking it there’s a straight forward vitamin supplement for anxiety that works.
    Seriously I can’t afford to find the names of all these supplements listed and by everyone to try them out. I would go financially broke trying to get each supplement listed.I guess I’m searching for the magic bullet that will not just tame panic and anxiety attacks but something that is proven to work . tried just many many RX prescriptions and some help but all have their side effects . surly there are vitamins combined with other supplements that will get rid of the anxiety and panic attacks. I could just try randomly some supplements ocassionaly but I am looking for the real deal getting rid of this horrible affliction. I need a powerhouse of vitamins and other herbal addetives that really work, not maybe or a little but It works wonders.Perhaps I should go get me a fish bowl and buy any and everything that might work for panic and anxiety and dump it in and just sample from the bowl…jk…. I am really tired of this anxiety and panic disorder and I need a miracle fix some how some way. I am already on Ativan, Cymbalta and buspar for this condition I am afflicted with that never goes away. really really trying to hang in there and hope one day I will find something that works. really broke down right now and frantically searching for anything that will help.There has got to be a cure for this somewhere but big pharma doesn’t want it found. I need a medicinal miracle. Any suggestions would be appreciated. I can’t afford to go out and buy like 30 different vitamins but I may be forced to do just that out of desperation. Thanks for reading this and hope you may have suggestions that completely, truly, genuinely work.

  • Products witj gaba for anxiety. Go vitamin section of Sprouts or other health food store. Ask the suppliment clerk for anxiety suppliment section

  • @DavidF Young Living sells some amazing supplements for all sorts of needs. They are very detailed about their clean farms so I totally trust their products.

  • For David,
    I am so sorry for what you are going through. I know, I’ve dealt with clinical depression and anxiety for almost forty years. First, if your meds are not helping you, you need to week yourself off them with the help of a reputable naturopath. I don’t know exactly what type of anxiety/depression and the symptoms you are experiencing. I only know that the meds you mentioned aren’t working. When the allopathic doctors and their pharmaceuticals aren’t working, look to natural means. I head to ween off all my meds before trying natural treatments. I will tell you a few natural ways to help you, but to really overcome depression and anxiety you need to do more than just pop a pill or supplement.
    It is a combination of helping and treating the mind and body as one.
    Supplements: Stop drinking anything with caffeine, sip chamomile tea, especially before bedtime. Combine it with cinnamon tea or ginger tea which is very soothing. Try “True Calm” by Now Products and take as directed. Also any of the following is for anxiety: L-theanine, taurine, GABA. Make sure you are taking 100 mg of the B vitamin complex. Take magnesium at least 400 mg a day. Magnesium is a calming bath for the nerves. Try to take a 20 min walk in the park every day if possible, if you have a dog, walk it. Animals are a great way to calm down. Listen to New Age music. On Xfinity for example, turn to the music channel “Soundscapes” or listen to musicians like Steve Halpern’s, “Music for Healing”. Read or watch videos by Dr.Wayne Dyer and Deepak Chopra. They have written amazing books on dealing with anxiety and dealing with life in general.
    There has always been a catalyst in my life that took me down the dark hole of anxiety and depression. You need to discover within yourself, what is the situation in your life that is causing you anxiety. Remember, it is just the flight or fight response that your body and mind are reacting to. Talk to a trusted friend who will listen.
    Try to eat a healthy diet. No sodas, sugar, greasy or fast food. If you also have depression, try L-tryptophan, I have been using this safely for over 15 years. It has taken me many years of trial and error with pharmaceuticals, doctors and supplements to find what worked best for me. Though you only mentioned anxiety and panic attacks, something natural for your mood would help you and being a natural supplement, it won’t harm you. But, again, do not combine meds and natural supplements as that could be harmful.
    Finally, an excellent guide to natural healing are books by, Phyllis A. Balch. Her book: Prescription for Nutritional Healing, is my health bible.
    Good luck, and hope these suggestions help you find peace.

  • For those above living with anxiety and panic disorder….please purchase the simple book Dare by Barry McDonagh. This book changed my life and will to change yours. Once you read it you’ll start applying his principals and watch the anxiety begin to go away. You can overcome anxiety not just suffer with it. He also has created private FB group DARE support page that I encourage you to get involved in as well. YOu must read the book tho., its not expensive and its an easy read. good luck to you all.

  • I have a 19 year old that suffers from anxiety to the point he can’t a take a test in college. Vitamins are everywhere but you can’t take 25 vitamins a day. Is there a blend that can help students conquer this?! Please advise!!!

  • I have a 19 year old that has anxiety. What vitamins can help with this? What tests can help? Thanks!

    Salle Uberuaga

  • hi salle, my daughter is going through something similar and i have given her passion flower and ltheanin she said it works really well she also sleeps better with these with you all the best

  • My son has been suffering with high anxiety both social and fears. He takes meds but I believe it needs to be addressed from the root. Will magnesium and zinc alone help

  • For Elena,
    Hi maam the supplements that you suggesting does it have any long term effects I mean even if you stop using it does it have any withdrawals . or any side effects .cause i wanted to try one .

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