In today's fast-paced world, anxiety is becoming increasingly prevalent, affecting millions of individuals. According to the World Health Organisation, 301 million people were dealing with anxiety as of 2019, making anxiety disorders one of the most common mental disorders in the world.
While therapy and medication are commonly used to manage anxiety, there are natural remedies, like Vitamin D and magnesium that can play a significant role in alleviating the symptoms of anxiety. To understand the role of these two essential nutrients, the team of OnlyMyHealth spoke to K Sowmya, Sr Dietician, Apollo Hospitals, Secunderabad.
Vitamin D And Anxiety
"Vitamin D is an essential mineral in the body for growth and development, calcium metabolism and development of the skeletal and muscular system. It is also necessary for the treatment of some chronic diseases," shared Sowmya.
A study published in 'Springer Nature,' found that low vitamin D levels. It has a connection to the symptoms of depression and anxiety. The researchers suggested that because of this reason, people who are prone or suffering from mood disorders should be screened for vitamin D.
"There are not many sources of Vitamin D in our regular diet," shared Sowmya. Listing various sources of Vitamin D, she shared:
- Vitamin D, also called the 'sun-shine' vitamin can be obtained through exposure to sunlight.
- Animal sources like fish, salmon, mackerel, whole egg, and beef.
- Vegetable sources like mushrooms.
- Fortified foods like oils, cheese, milk and milk products.
Magnesium And Anxiety
"Magnesium helps in energy metabolism, normal muscle and nerve functions, and boosting immunity," said Sowmya.
Talking about the mental health impact of magnesium, she said, "In some studies, it was found that children with attention deficit disorder may have magnesium deficiency."
A study published in MDPI's Nutrients stated that considering the effect that magnesium has on anxiety, magnesium supplements will have a beneficial effect on mild or moderate anxiety.
However, Sowmya opinionated, "More conclusive research is required to see the efficacy of dietary magnesium in anxiety disorders."
Listing a few good sources of magnesium, she shared:
- Pumpkin seeds
- Watermelon seeds
- Flax seeds
- Sesame seeds
- Cocoa powder
Also Read: Mental Health A-Z: Expert Explains Anxiety And How To Deal With It
What's even more intriguing is the potential synergistic effect of vitamin D and magnesium in managing anxiety. Vitamin D and magnesium work in tandem within the body, and their combined benefits may offer improved relief from anxiety symptoms. By incorporating both nutrients into your diet, you can potentially enhance their anxiety-reducing effects, while taking significant steps towards a calmer and happier you.