Vitamin B and anxiety

From SciTechDaily 

 

Research from UC Davis Health shows that people with anxiety disorders have noticeably lower amounts of choline in their brains. Choline is an essential nutrient involved in brain metabolism and communication.

The findings, published in the Nature journal Molecular Psychiatry, come from an analysis of 25 studies. The team compared neurometabolite levels, which are chemicals created during brain metabolism, in 370 people diagnosed with anxiety disorders and 342 people without anxiety.

Across these studies, choline levels were about 8% lower in individuals with anxiety disorders. This difference was most clearly seen in the prefrontal cortex, the area of the brain responsible for guiding thought processes, emotional control, and behavior.

“This is the first meta-analysis to show a chemical pattern in the brain in anxiety disorders,” said Jason Smucny, co-author and assistant professor in the Department of Psychiatry and Behavioral Sciences. “It suggests nutritional approaches — like appropriate choline supplementation — may help restore brain chemistry and improve outcomes for patients.”

Choline (pronounced KOE lean) plays a key role in maintaining cell membranes and supporting memory, mood, and muscle movement. The body produces only a small amount, so most must come from dietary sources.

Anxiety Disorders Are Widespread and Often Untreated

Anxiety disorders affect about 30% of adults.

Richard Maddock, senior author of the study, is a psychiatrist and research professor in the Department of Psychiatry and Behavioral Sciences. He also conducts research at the UC Davis Imaging Research Center, where MRI technology is used to explore brain health.

Maddock has spent many years treating patients with anxiety disorders and investigating the biological factors that contribute to these conditions.

“Anxiety disorders are the most common mental illness in the United States, affecting about 30% of adults. They can be debilitating for people, and many people do not receive adequate treatment,” Maddock said.

Anxiety disorders include:

• Generalized anxiety disorder
• Panic disorder
• Social anxiety disorders
• Phobias

How Brain Circuits and Chemicals Shape Anxiety Responses

Anxiety disorders involve changes in how different brain regions respond to stress. The amygdala, which influences feelings of safety or danger, and the prefrontal cortex, which helps with planning and decision-making, often react differently in people with anxiety disorders.

Chemical imbalances also play a role. For example, the neurotransmitter norepinephrine, a key part of the body’s “fight-or-flight” response, is frequently elevated in anxiety disorders.

Under typical circumstances, the brain can distinguish between manageable challenges and true threats. In anxiety disorders, everyday situations may feel far more dangerous. People with generalized anxiety disorder, for instance, often experience persistent worry about routine concerns and struggle to control feelings of nervousness.

MRI-Based Technique Reveals Brain Chemical Differences

Maddock and Smucny have long studied brain chemistry and its connection to mental illness using a non-invasive method called proton magnetic resonance spectroscopy, or 1H-MRS.

This technique relies on an MRI machine to measure chemicals inside tissues. Instead of creating an image of the body, 1H-MRS identifies the specific metabolites present in the brain.

In earlier work, Maddock noticed that patients with panic disorder showed reduced choline levels. That observation helped motivate the current meta-analysis. Despite expecting to see lower choline, Maddock was surprised by the strength of the pattern.

“An 8% lower amount doesn’t sound like that much, but in the brain it’s significant,” Maddock said.

Dietary Choline Intake May Be Important for Brain Health

The researchers suspect that the heightened fight-or-flight activity seen in anxiety disorders may increase the brain’s need for choline, leading to lower levels.

“We don’t know yet if increasing choline in the diet will help reduce anxiety. More research will be needed,” Maddock said. He warned that people should not attempt to self-treat anxiety using large amounts of choline supplements.

He emphasized the importance of good nutrition for overall well-being, including mental health.

“Someone with an anxiety disorder might want to look at their diet and see whether they are getting the recommended daily amount of choline. Previous research has shown that most people in the U.S., including children, don’t get the recommended daily amount,” Maddock said. “Some forms of omega-3 fatty acids, like those found in salmon, may be especially good sources for supplying choline to the brain.”

Other foods that provide choline include beef liver, eggs (particularly the yolk), beef, chicken, fish, soybeans, and milk, among others.

Reference: “Transdiagnostic reduction in cortical choline-containing compounds in anxiety disorders: a 1H-magnetic resonance spectroscopy meta-analysis” by Richard J. Maddock, and Jason Smucny, 5 September 2025, Molecular Psychiatry.
DOI: 10.1038/s41380-025-03206-7

Lecithin (made from soy) is rich in choline, and can be bought as a supplement from your supermarket.  It's involved in fat metabolism, and one or two teaspoons a day sprinkled over your breakfast cereal, or stew/soup, is prolly worth taking, especially if it helps with anxiety.

 

75% of people don't get enough of this nutrient

 

Omega-3 fatty acids are essential polyunsaturated fats that the body cannot produce in adequate amounts, requiring intake through diet. The key forms, EPA and DHA, are primarily found in marine sources such as salmon, mackerel, sardines, and algae, while ALA is present in plant foods like flaxseed, chia seeds, and walnuts. These fats contribute to cell membrane function, support cardiovascular and cognitive health, and play important roles in regulating inflammation and neural development. Credit: Shutterstock

From SciTechDaily

More than three-quarters of people around the world are not consuming enough Omega-3, according to new findings from the University of East Anglia, the University of Southampton, and Holland & Barrett.

The joint analysis reports that 76 percent of the global population falls short of recommended levels of EPA and DHA. Researchers say this shortfall represents a major worldwide public health concern.

This publication is the first comprehensive global review to compare national and international guidelines on omega-3 intake across every stage of life in generally healthy individuals.

Prof Anne Marie Minihane, from UEA’s Norwich Medical School, said: “Our research looks at recommendations for omega-3 fats and how they compare to what people are actually eating.

“We found big gaps between what’s advised and what most of us consume. To close that gap, we need easier, sustainable ways to get these important nutrients – like foods enriched with omega-3s or supplements. These changes could help more people enjoy the health benefits linked to higher intakes.

“We hope this work will help inform nutritional scientists, clinicians, food and supplement industries, policy makers and consumer communities,” she added.

Dr. Abbie Cawood, Science Director at Holland & Barrett and Visiting Research Fellow at the University of Southampton, said: “The health benefits of long-chain polyunsaturated fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are too important to ignore.

“Achieving recommended intakes from diet alone can be challenging, highlighting the need for accessible, sustainable sources of EPA and DHA. Omega-3s play such a vital role in health, ensuring people can meet their needs either through diet or with the support of supplementation is essential at every life stage.

“In fact, our review highlights that supplementation is often required to meet recommended intakes especially in pregnancy and those with low fish intakes. We are hopeful that this publication can act as an enabler to inform omega-3 dietary guidelines and shape future nutrition policy and public health strategies.”

Prof Philip Calder from the University of Southampton added: “The omega-3s EPA and DHA are essential for health throughout the life course. But to benefit from these nutrients, people first need to understand how much they should be consuming.

“In this review, we brought together all the recommendations for EPA and DHA intake in healthy populations from authorities around the world to help answer the important question: ‘how much do I need?’ What is clear is that most people are not meeting these recommendations.”

Omega-3 intake contributes to overall health at every point in life. Research shows that these fatty acids can lower the likelihood of pre-term birth and aid visual and cognitive development in infants, while also supporting heart health and the immune system in later years. Studies have additionally linked higher omega-3 levels with a reduced risk of depression and age-related cognitive decline, including Alzheimer’s disease.

The new global review points out that current scientific evidence, public health recommendations, and actual intake levels are often not aligned. The authors aim to clarify ongoing confusion surrounding omega-3 guidance and to emphasize the broad health advantages of increasing intake among healthy people of all ages.

Earlier recommendations commonly concentrated on specific periods such as pregnancy, infancy, or older adulthood. In contrast, this review evaluates needs across the full lifespan, providing guidance that is more relevant and easier to apply for the wider population.

It highlights that guidance around omega-3 intake currently varies by country, creating a significant amount of confusion across the globe, and reinforces the importance of consistent evidence-based guidance.

The paper aims to support public health on a global scale and offers guidance to countries outside Europe and North America, for example, in Latin America and parts of Asia, including India, to develop public guidelines around safe intake levels and supplementation advice.

The review found that the most frequently recommended intake for adults is 250 mg per day of combined EPA and DHA, with an additional 100–200 mg of DHA advised for pregnant women. These targets can be achieved by eating more oily fish, such as salmon or mackerel, or through supplementation where needed.

The paper also identified challenges that different populations have in achieving current omega-3 recommendations, such as difficulties in meeting oily fish recommendations due to low seafood consumption, or sustainability concerns, as well as some populations having limited access to supplementation advice.

[Reference: “An overview of national and international long chain omega-3 polyunsaturated fatty acid intake recommendations for healthy populations” by PC Calder, AL Cawood, C James, F Page, S Putnam and AM Minihane, 24 November 2025, Nutrition Research Reviews.
DOI: 10.1017/S0954422425100279

This review was conducted in partnership with Prof Philip Calder (University of Southampton Faculty of Medicine), Prof Minihane (University of East Anglia and Norwich Medical School), Fionna Page and Claire James expert dietitians from at First Page Nutrition Ltd, and Dr. Cawood, Science Director at Holland & Barrett and Dr. Sophie Putnam, Head of Science at Holland & Barrett.]

From Wikipedia:

Omega-3 fatty acids, also called ω−3 fatty acids or n−3 fatty acids,^[1] are polyunsaturated fatty acids (PUFAs). Omega−3 fatty acids are important for normal metabolism.^[2]

Mammals are unable to synthesize omega−3 fatty acids, but can obtain the shorter-chain omega−3 fatty acid ALA (18 carbons and 3 double bonds) through diet and use it to form the more important long-chain omega−3 fatty acids, EPA (20 carbons and 5 double bonds) and then from EPA, the most crucial, DHA (22 carbons and 6 double bonds).^[2] 

Flaxseed (Linseed), Hemp seed and Walnuts are the best vegetable sources.  One tablespoon of flaxseed (20 grams) will provide 2,600 mgs of omega-3 oils, which, according to the SciTechDaily article is 10 times as much as the scientists recommend.    However, conversion of ALA into DHA appears to be severely restricted, with only 3.8% of the ALA being converted to DHA.

Walnuts are a good source, but unfortunately, here in Australia, they are often rancid, which means the oils have broken down, and they're not good for you.  In some countries, fish oil is also rancid, but the manufacturers conceal this.   If you don't want to eat fish oil, you can buy algal oil, which is made from sea algae (which incidentally is also where the fish get it from.)

I take two tablespoons of ground linseed a day to ensure I get enough DHA.  One interesting side effect is that it significantly reduces my arthritis joint pain, but of course, that might not work for you.  After doing research for this piece, I have decided to add algal oil to my supplementation.

ALA, DHA and EPA break down easily in sunlight (that why the bottles they're sold in are dark) and in heat.  Keep them in the fridge, whether they are in ground form, or as capsules of oil.  And don't cook them. 

Ground flaxseed absorbs liquid and when you mix it in water or some other fluid, it will solidify unless you use enough liquid.