Question:
I have had two experiences in the past 3 years where I have taken multivitamins to boost my wellbeing at the time, and then about a week into taking them started to have very out of character anxiety levels and panic attacks. I correlate these attacks to the use of the multivitamins because both times I forgot to take the capsules for a week and suddenly the symptoms stopped. Is there something specific in the multivitamin I could be reacting to or would I need to do an allergy test?
Answer:
First of all we need to remember that each of us is biochemically unique and thus has different nutritional needs requiring individual assessments [1]. Most people take multivitamins to attempt to get key nutrients their diet may not provide at present.
As such, many multivitamins only provide the recommended daily intake of key vitamins and minerals (or close to it). The nutrient amounts are generally at low levels to ‘safely’ cover the general population needs.
That means that amounts of nutrients per pill are usually low and thus safe for the majority of the healthy population. Unfortunately, the more ingredients are present in a single formula, the higher the chance of side effects and less results. Also, people with health issues and on multiple drugs likely have different requirements and need to be aware of potential drug interactions with synthetic minerals or vitamins present.
To overcome this, you need to find the formula that works for your particular health situation and lifestyle. Needless to say, this is not an easy task with so many different brands of vitamins/ minerals to choose from these days! Getting sound advice on an optimal formula for you is well worth considering.
It is well known that deficiencies or excess amounts of certain vitamins and minerals can cause symptoms of anxiety and panic attacks. [2] Most vitamins and minerals are harmless and if you get more than you need, the extra just gets excreted, mainly via urine.
However, there are some minerals such as copper, manganese and selenium (to name a few) that are stimulatory in excess and can cause neurological symptoms (again excess levels are different for each person).
B-complex vitamins are also stimulating and may cause anxiety and even panic attacks in some people taking higher doses. Particularly people who have gene mutations of the MTHFR genes [3] need to seek advice on which form of B vitamins (activated or otherwise) are suitable for them, as they can experience more side effects than others. Again, I suggest to seek advice of a knowledgeable practitioner before proceeding.
In addition, certain herbs such as Panax ginseng, guarana, licorice root or cola nut are stimulatory and can cause similar symptoms. These types of natural medicines can also disrupt sleep if taken in excess or close to bedtime.
Importantly, some medications may interact with multivitamins, especially the ones also containing herbs added without a herbalist’s input and assessment (these mixes are becoming more common now). This can be problematic and lead to various symptoms which can be hard to associate with a supplement and thus correct.
For example St John’s wort herb should not be taken together with antidepressants, oral contraceptives and warfarin, to name a few.
However, most people generally are not aware of these interactions and they buy OTC (over the counter) supplements that not are suitable for them and therefore may experience adverse effects. It’s worth noting that separating doses of medications and vitamins by at least 2-3 hours may resolve this in some cases. Again, talk to a practitioner who can help you with this.
Generally, if your diet already provides enough of required nutrients (unlikely but possible with well-planned, organic diets!), taking more of them every day in a synthetic multivitamin could lead to problems.
For example if you like Brazil nuts and eat them regularly (around 2-4 nuts 3-5 days per week) you are likely to have good selenium levels and supplementing additional selenium could lead to developing toxic levels. Your selenium level needs to be tested regularly (blood test) to make sure you’re not eating too many of the nuts – it happened to me, more is not better!
Importantly, multivitamins also contain fillers and binders that allow the manufacturer to shape it into a pill and to improve taste. Some of the fillers are problematic excitotoxins such as artificial sweeteners. Excitotoxins are substances added to foods and beverages that overstimulate neurons in the brain which can cause anxiety and even brain imbalances in susceptive individuals.
Food-based, organic multis are much better options for many people replacing synthetic versions with natural extracts. But again, these options need to be carefully considered plus quality of ingredients is paramount!
For example, bee pollen is an excellent source of naturally occurring B vitamins, enzymes, minerals and proteins. Many people who take bee pollen report increased energy and improved brain function and memory. However, before considering taking bee pollen please make sure you’re not sensitive to bee products! Find out about the impressive benefits of bee pollen . [4]
In summary, choosing the right multivitamin to get the benefits and avoid the pitfalls is really important. I recommend you consult a knowledgeable practitioner who understands your needs and will guide you through the multivitamin maze!
Explore more nutrition articles and guides in the Nutrition Hub → [5]
Feel free to contact me for a complementary 20-minute initial discussion or make an appointment [6], if you’d like to review your current supplements and/or replace them with natural, food based options, where possible.
Best of Health
[7]
Joanna Sochan
Wholistic Health and Lifestyle Therapist
Integrative health support combining clinical evidence, systems-based thinking and traditional naturopathic wisdom for lasting health and wellbeing
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Additional resources
- Histamine intolerance: causes and treatment [10]
- Drinking coffee: pros and cons from a medical perspective [11]
- Overcoming skin issues, bloating and excess weight – a case study [12]
- Top nutrition tips for insomnia and interrupted sleep [13]
- Holy basil: a key herb for stress, anxiety, depression and fatigue [14]
Disclaimer: This content is for informational and educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making any changes to your health regimen, particularly if you are taking prescription or over-the-counter medications or have a medical condition.
Joanna Sochan a Wholistic Natural Therapist and founder of Naturimedica Wholistic Wellcare. She has over 15 years of clinical experience working with complex health presentations, with a focus on gut health, food sensitivities, women’s hormone health (including perimenopause and menopause), metabolic health, weight regulation, and senior health. She works with clients Australia-wide and online, and also develops therapeutic programs, eCourses, and educational resources designed to support long-term, sustainable wellbeing. View full bio [15].