Panic attacks and anxiety – low levels of B vitamins

If you suffer from anxiety or develop occasional panic attacks that manifest as hyperventilation, you may simply be experiencing the effects of a basic nutritional deficiency that can easily be compensated for, according to a recent study in Japan .

It involved 41 premenopausal women. Half were admitted to the emergency department with a diagnosis of panic attacks and hyperventilation attacks, and the rest had no such conditions.

Blood levels of vitamins B2, B6 and B12 and iron were measured in the first group of study participants upon admission to the emergency department.

The second group was subjected to tests to determine the vitamins and iron in the blood during periodic preventive examinations.

The researchers found that levels of vitamin B6 and iron were significantly lower after panic attacks and hyperventilation episodes compared to women without symptoms.

Researchers found no significant difference in vitamin B2 and B12 between the two participating groups.

Previous research suggests that low serotonin levels are associated with panic attacks and hyperventilation. The neurotransmitter is synthesized from tryptophan and requires vitamin B6 and iron as cofactors.

Anxiety disorders are relatively common worldwide and affect about 7% of the population.

The frequency is usually lower – about 5% in African peoples and higher, about 11% – in Americans and Europeans.

Women are more often affected by panic disorders.

Increasing stress levels, aging of the population, the increase in global problems such as the recent financial crisis and the related dissatisfaction of most people are cited as reasons for their increase in frequency among people. p>

This, in turn, benefits pharmaceutical companies, which plan to increase production of anxiety disorder drugs to an impressive $5.9 billion by 2017

The use of drugs to control panic disorders, such as selective serotonin reuptake inhibitors, is accompanied by many side effects such as nausea, dizziness, weight gain, dry mouth, insomnia, diarrhea and therefore many people are interested in alternative ways to control the characteristic symptoms.

For that matter, a person suffering from panic disorder can get vitamin B and iron through supplements, but it is a better idea to get them through the food they eat.

The whole group of vitamin B are necessary for good mental and physical health. Their deficiency is associated in the body with irritability, restlessness, drowsiness, anxiety and mood changes.

A person can get them most easily and quickly from dark leafy vegetables and whole grains.

The best food sources of vitamin B6 are:

• Chickpeas;
• Beef liver;
• Yellowfin tuna;
• Salmon;
• Chicken breast;

Other good sources of the vitamins are boiled potatoes, turkey, bananas, beef, marinara sauce, cottage cheese, and pumpkin.

A complete source of iron are:

• Shellfish – shrimp and oysters;
• Pork, chicken or beef liver;
• Nuts – cashews, hazelnuts, peanuts, almonds and pine nuts;
• White beans, lentils, soybeans;
• Whole grains such as oats;
• Dark leafy greens – spinach, kale, collard greens;
• Tofu ;

Dark chocolate and cocoa designated as thefood of the Gods are amazing sources of iron, but you have to be very careful with your sugar intake.