The vitamins most closely linked to stress are the B vitamins (B1, B2, niacin, B6, folate, B12 and biotin) and vitamin C: in the EU and Switzerland they are authorised to say they contribute to normal psychological function or to the normal functioning of the nervous system. Magnesium carries similar claims. No vitamin removes the cause of stress or treats an anxiety disorder, but a shortfall in these nutrients can make you feel more tired, irritable and less able to cope. The best "stress vitamin" is therefore the one you are actually low in, which a blood test and an honest look at your diet can show.
Key facts about vitamins and stress
- Authorised for normal psychological function: vitamin C, thiamine (B1), niacin, vitamin B6, folate, vitamin B12, biotin and the mineral magnesium.
- Reference intakes for adults (D-A-CH): magnesium 300 mg (women) and 350 mg (men), vitamin C 95 to 110 mg, vitamin B12 4 µg, folate 300 µg a day.
- Upper limits (EFSA): vitamin B6 12 mg a day from all sources; magnesium from supplements 250 mg a day.
- A 2019 meta-analysis of randomised trials found a small benefit of B-complex supplements on self-rated stress, but no clear effect on anxiety.
- Vegans, older adults and people with a restrictive diet are the groups most likely to run low on vitamin B12.
Which vitamins help with stress and anxiety?
When people search for "vitamins for stress", they usually mean nutrients that help the brain and nerves work normally while life is demanding. The EU Register of health claims, which Switzerland applies too, names these nutrients and the exact functions they support:
| Nutrient | Authorised role (summary) | Good food sources |
|---|---|---|
| Vitamin B1 (thiamine) | Normal psychological function; nervous system | Wholegrains, legumes, sunflower seeds |
| Vitamin B2 (riboflavin) | Nervous system; reduction of tiredness and fatigue | Dairy, almonds, mushrooms |
| Niacin (B3) | Psychological function; nervous system; tiredness and fatigue | Peanuts, wholegrains, fish |
| Pantothenic acid (B5) | Normal mental performance; tiredness and fatigue | Oats, avocado, mushrooms |
| Vitamin B6 | Psychological function; nervous system; tiredness and fatigue | Pistachios, potatoes, bananas |
| Folate (B9) | Psychological function; tiredness and fatigue | Leafy greens, lentils, chickpeas |
| Vitamin B12 | Psychological function; nervous system; tiredness and fatigue | Fish, eggs, dairy, fortified foods |
| Vitamin C | Psychological function; nervous system; protection of cells from oxidative stress | Peppers, kiwi, citrus, acerola |
| Magnesium | Psychological function; nervous system; tiredness and fatigue | Pumpkin seeds, nuts, wholegrains |
"Normal" is the key word. These nutrients are needed for normal function; topping up when you already have enough does not create a calmer-than-normal state. That is why a targeted approach works better than taking everything at high doses.
B vitamins for stress: what the research shows
The B vitamins work as a team in energy metabolism and in making neurotransmitters such as serotonin, dopamine and GABA. A meta-analysis published in Nutrients in 2019 pooled randomised trials of B-complex supplements in healthy adults and in people at risk of low mood. It found a modest improvement in self-rated stress, a possible trend for mood and no clear effect on anxiety. The studies were short and mostly used doses well above the reference intakes, so the results do not mean that more is better.
Vitamin B1, B6 and folate
Thiamine is needed to turn glucose, the brain's main fuel, into energy. Severe deficiency, mostly seen with heavy alcohol use, causes confusion, irritability and memory problems. Vitamin B6 is a cofactor in making serotonin and GABA, and folate is part of the methylation cycle that the brain relies on. Low folate status has been observed more often in people with depression, but this is an association, not proof that folate tablets lift mood. For the full picture of each B vitamin, read what each B vitamin does.
Vitamin B12
Vitamin B12 deficiency can cause tiredness, low mood, irritability, poor concentration and, in later stages, tingling and memory problems. Because only animal foods and fortified products provide it, vegans need a reliable source. If you feel constantly drained under stress, B12 and iron are the first things worth checking; our guide to vitamins for tiredness and fatigue explains which deficiencies make you tired.
Magnesium and stress: is there a link?
Magnesium contributes to normal psychological function and to the normal functioning of the nervous system. Some studies have found that stress raises the amount of magnesium lost in urine, and that low magnesium status is linked to a stronger stress response, which suggests the two may reinforce each other. A 2017 systematic review in Nutrients concluded that magnesium supplements may help self-reported anxiety in people who are vulnerable to it, but the evidence was of poor quality.
Most adults can reach 300 to 350 mg a day from food: a handful of pumpkin seeds provides about 150 mg, and nuts, oats, wholegrain bread and legumes add more. If you use a supplement, stay within 250 mg a day from supplements unless your doctor advises otherwise; higher doses often cause diarrhoea. Read more in our article on the benefits of magnesium.
Vitamin C, vitamin D and zinc
Vitamin C is concentrated in the adrenal glands, which make the stress hormone cortisol. It contributes to normal psychological function, the normal functioning of the nervous system and the protection of cells from oxidative stress. Smokers and people who eat little fruit and vegetables have lower levels.
Vitamin D is often mentioned for anxiety and low mood. Observational studies link low vitamin D status to depressive symptoms, and many people in Switzerland are low in winter. Trials giving vitamin D for anxiety have produced mixed results, and vitamin D has no authorised claim for psychological function. It is still worth testing your level, because vitamin D contributes to the normal function of the immune system and to the maintenance of normal bones and muscle function.
Zinc contributes to normal cognitive function and to the protection of cells from oxidative stress. Low zinc intake is more common in plant-based diets, because phytate in grains and legumes reduces absorption.
What does not have good evidence?
- High-dose "stress formulas": doses many times the reference intake have not been shown to work better than meeting your needs. With vitamin B6, long-term high intakes can damage nerves.
- "Stress depletes your vitamins": apart from the magnesium findings above, there is little human evidence that everyday psychological stress drains vitamins. Under stress, people often eat less well, which is the more likely cause of a shortfall.
- Herbal products such as ashwagandha, rhodiola or L-theanine are widely marketed for stress. Studies are small and mixed, none has an authorised health claim in the EU, and ashwagandha has been linked to rare cases of liver injury. Speak to a pharmacist before combining them with medicines.
- Supplements instead of treatment: no vitamin or mineral treats an anxiety disorder, depression or burnout.
Stress, anxiety or depression: when to get help
Short-term stress is normal. Talk to your GP or a psychotherapist if worry, tension or low mood last for more than two weeks, disturb your sleep or work, come with panic attacks, or make you avoid everyday situations. Anxiety disorders and depression are common and treatable, and the treatments with the best evidence are psychotherapy and, where needed, medication. Your doctor can also order a blood test to rule out low vitamin B12, iron, vitamin D or thyroid problems, which can feel similar. In Switzerland you can talk to someone any time on 143 (Die Dargebotene Hand); in an emergency, call 144.
Everyday habits matter as much as nutrients. Our guide to mental wellness habits for mind and mood covers sleep, movement and social contact, and how food affects your mood explains what a mood-friendly plate looks like.
Where Sanbera fits
Sanbera formulas are food supplements for everyday nutrition, not a treatment for stress or anxiety. Per daily serving of three tablets, Daily Essential Women provides thiamine 0.83 mg (75% NRV), niacin 12 mg (75%), vitamin B6 1.05 mg (75%), folic acid 150 µg (75%), vitamin B12 1.88 µg (75%), biotin 25 µg (50%) and vitamin C 43.1 mg (54%). Daily Essential Men provides thiamine 0.83 mg (75%), niacin 8 mg (50%), vitamin B6 1.4 mg (100%), folic acid 100 µg (50%), vitamin B12 1.88 µg (75%), biotin 25 µg (50%) and vitamin C 51.8 mg (65%). These vitamins contribute to normal psychological function, and vitamin B6, B12, folate and vitamin C also contribute to the reduction of tiredness and fatigue. Both Daily Essentials contain 56.2 mg magnesium, which is below the level needed for a magnesium claim, so food remains your main magnesium source. The Nightly Reload formulas provide vitamin C and eight B vitamins and are taken in the evening.
Frequently asked questions
What is the best vitamin for stress and anxiety?
There is no single best one. The B vitamins and vitamin C are authorised to contribute to normal psychological function, and magnesium has the same claim. The vitamin that will make a difference is the one you are short of: vitamin B12 for many vegans and older adults, for example. A balanced diet and a blood test are a better starting point than a high-dose stress formula.
Do vitamins for stress actually work?
They can help if your intake is low, because a shortfall in B vitamins, vitamin C or magnesium can add to tiredness and irritability. Trials of B-complex supplements show a small effect on self-rated stress in some groups, but no clear effect on anxiety. Vitamins do not remove the causes of stress, so sleep, movement, support and, where needed, professional help remain essential.
Which B vitamins help with stress?
Thiamine, niacin, vitamin B6, folate, vitamin B12 and biotin contribute to normal psychological function, and riboflavin contributes to the normal functioning of the nervous system and pantothenic acid to normal mental performance. They work together, which is why most studies used a B-complex rather than a single B vitamin. Wholegrains, legumes, leafy greens, nuts and, for B12, animal or fortified foods cover most needs.
Which vitamins are good for the nervous system?
Thiamine, riboflavin, niacin, vitamin B6, vitamin B12, biotin and vitamin C contribute to the normal functioning of the nervous system, as do the minerals magnesium, iodine, potassium and copper. A varied diet with wholegrains, legumes, nuts, vegetables and fruit, plus a reliable vitamin B12 source if you eat plant-based, provides them.
Can a vitamin deficiency cause anxiety?
Some deficiencies can cause symptoms that feel like anxiety or low mood. Vitamin B12 deficiency can lead to irritability, restlessness and low mood, and low iron can cause a racing heart and exhaustion. Thyroid problems can feel similar too. If you have new or persistent anxiety, see your doctor, who can test for these causes and discuss treatment.
Sources
- European Commission: EU Register of nutrition and health claims
- Young LM et al. (2019): A systematic review and meta-analysis of B vitamin supplementation on depressive symptoms, anxiety, and stress, Nutrients
- Boyle NB et al. (2017): The effects of magnesium supplementation on subjective anxiety and stress: a systematic review, Nutrients
- National Institutes of Health, Office of Dietary Supplements: Magnesium, Health Professional Fact Sheet
- German Nutrition Society (DGE): D-A-CH reference values for nutrient intake
- World Health Organization: Stress, questions and answers
This article is for general information and does not replace advice from a doctor or pharmacist. Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle.