Lack of Vitamin B and Iron Might Lead to Panic Attacks and Anxiety

Ever experienced a sudden surge of intense discomfort or fear that makes the heart pound and breathing difficult? Well, it is called a panic attack, and the symptoms reach their peak within minutes.

Overbreathing or hyperventilating makes the panic attack even worse. People can even end up in the emergency department due to the severity of the symptoms.

Symptoms of a Panic or Anxiety Attack

Here are the signs of a panic attack that can intensify in a matter of minutes (1):

• Trembling;
• Sweating;
• Chest pain;
• A choking sensation;
• Shortness of breath;
• Dizziness;
• Nausea;
• Flushing;
• Fear of losing your mind;
• A racing heart;
• Fear of dying.

Study Discovers a Possible Cause of Panic Attacks

One of the causes of panic attacks and hyperventilation attacks is lower levels of the hormone called serotonin. This hormone is synthesized from tryptophan, and the very process requires iron and vitamin B6.

In other words, you could have these attacks due to basic supplement inadequacy which can be easily corrected.

A small Japanese study published in the journal Acta Medica Okayama involved 21 people with different frequencies and severity of hyperventilation or panic attacks (2).

After assessing their supplement levels, the results showed that most of them were deficient in iron and vitamin B6. On the other hand, the members of the control group had normal levels of both, vitamin B6 and iron.

This is an important discovery as both of these nutrients are crucial for the tryptophan synthesis into the neurotransmitter serotonin. This neurotransmitter is essential for your mental soundness and disposition, as well as your cardiovascular capacity and rest.

The authors of the study agree that low serum concentrations of iron and vitamin B6 are involved in hyperventilation and panic attacks. Still, more research is needed to discover the precise link between these supplements and panic attacks.

The Importance of Vitamin B for Mental Health

Even though this Japanese study didn’t find a connection between vitamin B deficiencies, other than B6, and high intensity or frequency of panic attacks, your body, and brain function require all B vitamins, including vitamin B12 and B2.

Lack of any of these vitamins could impair your mental health, so it’s important to keep their levels in check.

But, What Can Cause a Vitamin B Deficiency?

Namely, chronic stress, certain medical conditions, and poor diet can deplete your body of essential nutrients, including vitamin B. Those who have a fear of enclosed public spaces or crowded spaces (agoraphobia) lack certain B vitamins.

And, this could lead to another condition related to anxiety. Warning signs that you lack vitamin B include restlessness, anxiety, irritability, fatigue, and emotional instability.

How to Boost Your Vitamin B Levels

You can take whole-food vitamin B supplements which are much better than their synthetic counterparts. They have better absorption in the body and are healthier than run-of-the-mill vitamins, so they provide better therapeutic benefits.

Dr. Ben Kim explains that vitamins consist of enzymes, co-enzymes, and co-factors, all compounds working together to provide their optimal biological effects.

Unfortunately, most of the vitamins sold in grocery stores, pharmacies, and vitamin shops are synthetic versions that only mimic the action of the natural ones.

Another way to boost your vitamin B levels is to increase your intake of vitamin B-rich foods. They include the following (3):

• Beef liver;
• Beans;
• Atlantic mackerel;
• Sardines;
• Dark leafy greens;
• Wild-caught salmon;
• Cottage cheese;
• Feta cheese;
• Papayas;
• Nutritional yeast;
• Eggs;
• Oranges;
• Grass-fed beef;
• Cantaloupe;
• Rice milk.

What about Iron Deficiency?

Since lack of iron is another contributing factor to panic attacks according to the study, you should consider taking supplements after consulting with your doctor. If you want to increase your levels through your diet, make sure you eat the following foods (4):

• Liver;
• Seeds and nuts;
• Dark green leafy vegetables, like spinach, curly kale, watercress;
• Meat, tofu, and fish;
• Beans;
• Wholegrains;
• Eggs;
• Soybean flour;
• Dried fruit.