One essential nutrient is magnesium. It is essential because without adequate supply of it your body can’t function properly. Low intake of magnesium is strongly linked to depression, anxiety and panic.

When you experience anxiety there is a series of reactions in your body: hormones adrenaline and cortisol get pumped into your bood stream, your heart begins pumping faster, blood is drawn away from the stomach to muscles, the liver releases energy. All these reactions deplete levels of magnesium.

As magnesium levels become lower, your body becomes even more stressed, which causes more anxiety, which leads to more magnesium depletion, and so on. The self-perpetuating cycle gradually gets worse and worse and can be one of the causes behind constant background feelings of worry and anxiety, and panic attacks. The only way to break this cycle is to increase magnesium intake.

The first obvious step is to increase magnesium via diet, by eating more magnesium rich foods: almonds, walnuts, cashews, spinach, oatmeal, most beans, bananas, lentils and avocados.

300 – 400mg of magnesium is a good starting point. Divide the doses into two and take at separate times of the day, for example, 150mg in the morning and 150mg in the evening. Most multi-vitamins contain only very small amounts of magnesium and usually in the form of magnesium oxide which is very hard to absorb. Instead stick with magnesium citrate, magnesium taurate or magnesium glycinate which are much better absorbed.

Precautions: People on certain antibiotics shouldn’t take magnesium. Magnesium inhibits absorption of tetracyclines, ciprofloxacin, vancomycin, isoniazid, chlorpromazine, trimethoprim, nitrofurantoin and sodium fluoride. Take these medications two to three hours before or after magnesium. As always this information is for educational purposes only. Please consult your doctor before taking any medical steps.

For a few people magnesium supplementation will have a significant effect on their anxiety or panic. But remember it’s not a magic bullet, for most people it’s just another piece of the anxiety puzzle.

Calcium. Calcium promotes relaxation by alleviating tension and irritability. As such, it’s helpful for anxiety and depression.

Consider using St. John’s Wort, another herbal remedy for panic attack but under the recommendations of a professional.

Gingko Biloba. Ginkgo is a potent antioxidant that helps neutralize free radicals. In addition, this herb is well renowned for its ability to enhance circulation, especially to the brain. It has been shown to promote mental clarity and concentration as well as increase alertness and short-term memory. Moreover, combined with ginger, gingko has also been shown to reduce stress induced anxiety and it may also be beneficial for depression as well.

The B complex vitamins. The B complex vitamins play a major role in the normal functioning of the brain and the nervous system. As such, the B vitamins help to promote healthy nervous system and healthy brain function. Needless to say, these vitamins are very important for anxiety and depression.

Chamomile. Chamomile holds a boastful reputation for its tranquilizing effects. It is often used for anxiety insomnia, indigestion, nausea and others.

Gingko Biloba. Ginkgo is a potent antioxidant that helps neutralize free radicals. In addition, this herb is well renowned for its ability to enhance circulation, especially to the brain. It has been shown to promote mental clarity and concentration as well as increase alertness and short-term memory. Moreover, combined with ginger, gingko has also been shown to reduce stress induced anxiety and it may also be beneficial for depression as well.

5-HTP. Emotional well-being disruptions, including depression have been linked to serotonin imbalances in the brain and, as such, supplementation with 5-HTP may increase serotonin synthesis. 5-HTP has been used in connection with anxiety, depression, sleep disorders, migraines, tension headaches and others.