Scientists wanted to understand if taking certain vitamins and minerals could actually help reduce anxiety. They studied genetic information from nearly 350,000 people and looked at real-world reports of people taking supplements. The research suggests that vitamin C, magnesium, and selenium may help protect against anxiety disorders. However, the scientists are careful to say this is early evidence and more research is needed. This study combines three different types of analysis to look at whether these nutrients truly cause anxiety to decrease, not just whether people who take them happen to feel better.

The Quick Take

  • What they studied: Whether taking vitamin C, magnesium, selenium, and other vitamins and minerals could actually reduce anxiety by looking at people’s genes and real-world supplement use reports
  • Who participated: The study analyzed genetic information from between 65,000 to 463,000 people for supplement use, and 346,542 people with anxiety information. They also looked at real-world reports from the U.S. Food and Drug Administration database spanning 20 years
  • Key finding: Vitamin C, magnesium, and selenium showed protective effects against anxiety in genetic analysis. When researchers looked at real-world reports, vitamin C and magnesium use were linked to lower anxiety risk, though the genetic connection wasn’t confirmed by all analysis methods
  • What it means for you: These findings suggest that vitamin C, magnesium, and selenium may help with anxiety, but this is early-stage evidence. Don’t replace anxiety treatment with supplements alone. Talk to your doctor before starting new supplements, especially if you’re already taking anxiety medication

The Research Details

This study used three different scientific approaches to understand if vitamins and minerals truly help with anxiety. First, researchers used Mendelian randomization, which is a special genetic method that helps determine if something actually causes an effect rather than just being associated with it. They analyzed genetic data from hundreds of thousands of people to see if genes related to taking supplements were connected to anxiety risk.

Second, they used something called Bayesian colocalization analysis to double-check their genetic findings. This method looks at whether the same genetic variations that affect supplement use also affect anxiety, which would suggest a real connection.

Third, they examined real-world reports from the FDA’s adverse event database, which collects reports from people about their experiences with medications and supplements over a 20-year period. This real-world data helped confirm whether the genetic findings matched what actually happens in people’s lives.

Understanding whether supplements truly cause anxiety to improve (rather than just being used by people who feel better) is important because many people take vitamins and minerals hoping they’ll help their mental health. This study’s approach is stronger than just asking ‘do people who take these supplements have less anxiety?’ because it tries to prove actual cause-and-effect relationships using genetics and real-world data

The study’s strengths include its large sample size (hundreds of thousands of people), use of multiple analysis methods to confirm findings, and inclusion of real-world data. However, the genetic analysis method (Mendelian randomization) relies on assumptions about how genes work, and the colocalization analysis didn’t confirm all the genetic findings. The real-world database reports are voluntary, so they may not represent all people taking these supplements

What the Results Show

The genetic analysis found that vitamin C, magnesium, and selenium appeared to have protective effects against anxiety. Specifically, the study suggested that vitamin C reduced anxiety risk by about 62%, magnesium reduced it by about 85%, and selenium reduced it by about 97%. These are impressive numbers, but it’s important to understand they come from genetic predictions, not direct measurements in people.

When researchers looked at real-world reports from the FDA database, they found similar patterns. People reporting use of vitamin C had about 70% lower anxiety risk reports, and magnesium users had about 68% lower anxiety risk reports. Interestingly, no anxiety cases were reported for selenium use in the database, though this could mean fewer people report using it.

However, when researchers used the colocalization method to confirm whether the same genetic factors affecting supplement use also affected anxiety, they didn’t find strong evidence supporting the genetic connection. This means the genetic findings need to be interpreted carefully.

The study examined many other vitamins and minerals including vitamins A, B, B6, B12, D, E, folate, multivitamins, calcium, and iron. None of these showed significant protective effects against anxiety in the genetic analysis. The focus on vitamin C, magnesium, and selenium emerged as the most promising candidates based on the combined evidence from genetic and real-world data

Previous studies have suggested links between micronutrients and anxiety, but most were observational studies that couldn’t prove cause-and-effect. This research is stronger because it uses genetic methods to try to establish actual causation. The findings align with some previous research suggesting magnesium and vitamin C may support mental health, though the evidence remains limited. This study adds to growing interest in nutritional approaches to anxiety but doesn’t overturn the established role of therapy and medication

The study has several important limitations. The genetic analysis method relies on assumptions that may not always be true. The colocalization analysis didn’t confirm the genetic findings, which raises questions about whether the genetic connections are real. The real-world database only includes voluntary reports, so it may miss many people taking supplements or experiencing anxiety. Additionally, the study can’t account for other factors affecting anxiety like stress, sleep, exercise, or other lifestyle factors. The findings are suggestive but not definitive proof that these supplements cause anxiety reduction

The Bottom Line

Based on this research, vitamin C, magnesium, and selenium may help with anxiety, but the evidence is still early-stage (moderate confidence level). These should be considered as potential additions to, not replacements for, established anxiety treatments like therapy or medication. If you’re interested in trying these supplements, discuss it with your doctor first, especially if you take anxiety medications, as there could be interactions. A reasonable approach would be to ensure adequate intake through food sources first (magnesium in nuts and seeds, vitamin C in citrus fruits, selenium in Brazil nuts) before considering supplements

This research is relevant for people with anxiety who are interested in nutritional approaches, people looking to prevent anxiety, and healthcare providers considering complementary treatments. People with severe anxiety disorders should not rely on supplements alone. People taking anxiety medications should talk to their doctor before adding supplements. Those with certain medical conditions or taking other medications should be especially cautious, as supplements can interact with medications

If these supplements do help with anxiety, benefits would likely take weeks to months to appear, not days. Anxiety treatment typically requires consistent effort over time, whether through therapy, medication, lifestyle changes, or supplements. Don’t expect immediate relief from starting these supplements

Want to Apply This Research?

  • Track daily intake of vitamin C (mg), magnesium (mg), and selenium (mcg) alongside anxiety symptoms rated on a 1-10 scale. Record this daily for at least 8-12 weeks to see if patterns emerge between supplement intake and anxiety levels
  • Start by increasing dietary sources of these nutrients: add citrus fruits or berries for vitamin C, include nuts, seeds, and leafy greens for magnesium, and add Brazil nuts or whole grains for selenium. Track your anxiety symptoms before and after making these dietary changes. Only consider supplements after discussing with your healthcare provider
  • Use the app to log weekly anxiety scores, supplement intake, sleep quality, exercise, and stress levels. Look for patterns over 12 weeks to see if increasing these nutrients correlates with lower anxiety. Share this data with your doctor to help guide decisions about whether supplements are helping you personally

This research provides suggestive evidence that vitamin C, magnesium, and selenium may help reduce anxiety, but it is not definitive proof. These findings should not replace professional mental health treatment, therapy, or prescribed anxiety medications. Always consult with your healthcare provider before starting any new supplement regimen, especially if you have anxiety disorders, take medications, or have other health conditions. Supplements are not regulated the same way as medications and quality can vary. This summary is for educational purposes and should not be considered medical advice. If you are experiencing severe anxiety, please seek help from a qualified mental health professional.