Panic Attacks Aren’t Just in Your Head—Your Body May Be Missing This!

Feeling anxious or panicked is normal from time to time. But when anxiety becomes a constant struggle and panic attacks happen often, it can turn into a serious health problem. Many people know that lacking vitamins and minerals can cause health issues, but did you know it can also be linked to anxiety and panic attacks?

According to a 2013 study by Okayama University in Japan, low levels of vitamin B6 and iron may be linked to panic attacks and anxiety. Even though the study is a bit older, its findings are still relevant. The researchers analyzed 21 hospital patients—10 with panic attacks and 11 with hyperventilation attacks. Blood tests showed that these patients had much lower levels of vitamin B6 and iron compared to healthy individuals in the control group.

Researchers believe that serotonin plays a key role in anxiety. The brain makes serotonin from tryptophan, and vitamin B6 helps with this process. Iron is also needed for an enzyme that helps produce serotonin. If you don’t have enough of these nutrients, your body may struggle to make serotonin properly.

However, the study did not prove that low serotonin directly causes anxiety and panic attacks. It simply found a connection between low levels of these nutrients and anxiety. More research is needed to fully understand what causes these conditions.

If your vitamin B6 or iron levels are low, the first step is to increase them. Unless you have a severe deficiency, changing your diet is the best way to get more of these nutrients.

Foods rich in vitamin B6 include:

Fish
Beef liver
Organ meats
Potatoes
Starchy vegetables
Non-citrus fruits
Fortified cereals
Foods high in iron include:

Red meat
Liver and other organ meats
Poultry
Fish and shellfish
Eggs
Nuts
Dried fruit
Wholegrain breads and pasta
Fortified cereals and breads
Beans and legumes
Dark leafy greens
Oats
Tofu

If your body has trouble absorbing these nutrients or if you have iron deficiency anemia, your doctor may recommend supplements. This is especially important for vegetarians and vegans since plant-based sources of iron are harder for the body to absorb, and vitamin B6 is found mainly in meat products.

If you experience frequent anxiety or panic attacks, it’s important to talk to a doctor. While diet changes and supplements can help, they should not replace medical advice or treatment. Instead, using natural methods alongside your doctor’s recommendations can help manage anxiety more effectively.

Other B vitamins, such as B12 and B9 (folic acid), may also help with anxiety. Additionally, the plant Griffonia simplicifolia contains 5-HTP, which helps the body make serotonin. However, you should always check with your doctor before taking 5-HTP supplements, especially if you are already on medication for depression or anxiety.

Practicing yoga and meditation can also help calm your mind and body. Breathing exercises and relaxation techniques may reduce anxiety in the moment, and doing them regularly can lower the frequency of panic attacks.

This study found a possible connection between low vitamin B6 and iron levels and anxiety. However, because the study was small, it does not prove that low levels of these nutrients cause panic attacks. Having low B6 or iron doesn’t necessarily mean you will experience anxiety, and having anxiety doesn’t always mean you are low in these nutrients.

Still, many studies suggest that diet and nutrition play an important role in mental health. Eating a balanced diet can help prevent many health issues, including anxiety. As always, follow your doctor’s advice, don’t stop taking prescribed medications in favor of natural remedies, and talk to a healthcare professional before taking supplements.