It is widely known that during times of stress your body tents to rapidly deplete stores of B vitamins and Vitamin C. I recommend to all of my clients that they take a high-potency B-Complex vitamin and a high dose of Vitamin C every day. Many of them find that doing so makes a noticeable difference in their energy level and resiliency to stress. The B vitamins are necessary to help maintain the proper functioning of the nervous system. Deficiencies, especially of vitamin B1, B2, B6, and B12, can lead to anxiety, irritability ,restlessness, fatigue, and even emotional instability. It's best to take all eleven of the B vitamins together in a B-complex supplement, since they tend to work together synergistically. Vitamin C is well known for enhancing the immune system and promoting healing from infection, disease, and injury. Less well known is the fact that vitamin C helps to support the adrenal glands, whose proper functioning is necessary to your ability to cope with stress. Vitamin B5 (pantothenic acid) also supports the adrenal glands, and many people find that it is helpful in dealing with excess stress. (A high dose - such as 100 mg of -B5 actually has a calming effect for many individuals.)
Based on personal experience and work with clients, I would suggest that you try a B-complex and vitamin C in the Following doses on a regular basis:
- B-complex: 50 to 100 mg of all eleven B vitamins once a day (twice a day under high stress)
- Vitamin C: 1000 mg in a time release form, twice a day (double this dose under high stress). Vitamin C in combination with bioflavanoids is preferred.
When under unusual stress, it is also a good idea to take extra B5 (pantothenic acid). Up to 1000 mg in a time-release form may be needed to help mitigate the effects of pronounced anxiety and stress.
Please note that it is not possible to overdose on B vitamins, since they are water soluble. The one exception to this is vitamin B6. It is important not to exceed 100 mg per day if you're taking B6 on a long-term basis. (Higher doses of B6 may be taken on a short-term basis to relieve premenstrual symptoms, however.) High daily doses of vitamin C are generally harmless and a good hedge against infections and colds. However, repeated daily doses in excess of 8000 mg per day have been associated with stomach complaints and even kidney stones in some people.
It's important that you take B vitamins, vitamin C, and other vitamins with meals. Stomach acids and enzymes produced while ddigesting food are necessary to help break down and assimilate vitamins. Do not take vitamins on an empty stomach ( with the wxception of amino acids). Capsule forms of vitamins are probably easier on the stomach than tablets.
-- The Anxiety & Phobia Workbook, Edmund J. Bourne, PH.D.
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