Author: Charles Frank

6 Natural Supplements For Anxiety To Consider

“Known as the ‘golden root,’ rhodiola has long been used in both Siberian culture and traditional Chinese medicine to help support stamina, particularly when the body is exposed to stress,” Gladd says. “Adaptogens help the body adapt to both environmental and psychological stresses,” Romine explains. They have a nonspecific response in the body, ultimately supporting all major systems including the nervous, endocrine, and immune systems.” “Magnesium is an excellent supplement for anxiety and is often called nature’s Valium or the original chill pill,” says Hafeez. It’s one of the best vitamins for anxiety because as an antioxidant, research suggests it might play an important therapeutic role in anxiety treatment by ensuring balance in your nervous system. Experts stress the importance of always reviewing and discussing any new supplement aimed at easing anxiety with a licensed and knowledgeable medical practitioner before starting them.

Benefits of Supplements for Anxiety

Omega-3 fatty acids may help decrease inflammatory cytokine production and reduce anxiety symptoms. An older 2011 study on medical students without anxiety disorder found that omega-3 supplementation over 12 weeks led to a 20% reduction in anxiety disorder. Furthermore, research suggests that taking high doses of vitamin D may be effective in reducing the severity of anxiety symptoms in people with anxiety disorders, including those with GAD (14). Knowing what vitamins are good for anxiety can help reduce symptoms in some cases, including feeling nervous, restless, or tense. If you’re experiencing increased anxiety levels and it’s interfering with personal or professional relationships, causing persistent sleep problems, or hampering your ability to concentrate, speak with your doctor. They can order blood tests to determine if you have a true vitamin deficiency.

Does vitamin D help with stress and anxiety?

Potential uses for the products listed here are not health claims made by the manufacturers. In a 2018 review of 100 studies ranging from 1996 to 2016, saffron was one of several herbs to mitigate anxiety. If you are experiencing extreme stress, consider taking vitamin B complex, vitamins C and D, and magnesium. Your surroundings can have a significant impact on your stress levels and mental well-being. News tends to emphasize negative events because they are considered more newsworthy, which can induce anxiety and stress.

  1. Multiple studies have touted vitamin C’s effectiveness in treating symptoms of anxiety in people of all ages.
  2. It’s important to talk with a healthcare professional before adding supplements to your diet, especially if any above applies to you.
  3. If you experience chronic anxiety (long-lasting and generalized) or acute bouts of nervousness (with sudden and intense onset), considering vitamins for anxiety and stress, in addition to other treatment options, is a good decision.
  4. The omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) play a vital role in regulating levels of neurotransmitters, including serotonin and dopamine.

Saffron

A 2018 review of 19 studies found that treatment with omega-3 fatty acids significantly improved anxiety symptoms, compared with control groups (24). Additionally, research suggests that magnesium supplements may be beneficial for people with anxiety and are generally safe and well tolerated. In fact, over 33% of people will experience an anxiety disorder during their lifetime (1). While vitamin D is found in some foods, including cod liver oil, sockeye salmon, mushrooms, milk, and fortified plant-based milks and cereals, it is not abundant. GNC Herbal Plus Valerian Root Extract contains 500 milligrams of valerian root extract, which equals 4 milligrams of valerenic acid.

This magnesium glycinate supplement from Nature Made is formulated for optimal absorption but to also be gentle on the stomach. (Take note that in general, large doses of magnesium can have a laxative effect.) The softgels are somewhat large and require two capsules per serving, but they are free from artificial flavors and added colors. Nature Made products are manufactured to meet very high quality standards, and many of their supplements (including their magnesium citrate) are United States Pharmacopeia (USP) Verified.

If you suffer from a deficiency, you might want to consider adding magnesium supplements into your daily routine. While some studies show significant decreases in anxiety with valerian root supplementation, other studies are inconclusive. Some valerian root products have been found to not have the amount of valerenic acids that were on the label, not contain a clinically effective dose, or be contaminated with lead at a higher amount than may be safe. This verifies that the product contains what it says it contains without potentially harmful contamination.

Lack of adequate magnesium can cause tight and tense muscles, which can exacerbate symptoms of anxiety. Watch the video below to discover the best ways to manage stress and anxiety. Stress triggers the release of stress hormones such as cortisol and adrenaline, which help your body cope with different stressors, including injury, trauma, workplace deadlines, psychological stress, or financial worries. Dylan is a registered dietitian and fellow of the Academy of Nutrition and Dietetics who works to ensure accuracy in reporting science and research communications. He has presented research at several academic conferences and has published several scientific manuscripts in peer-reviewed journals.

What to look for when shopping for a supplement for anxiety

“They are similar and can lead to the same symptoms, but are different. Anxiety is defined as persistent, excessive worries that don’t go away in the absence of a stressor.” Look for supplements that are certified by third-party organizations like NSF International and USP. These organizations test supplements for potency, contaminants, and more to ensure consumers are receiving a safe and quality product. Keep in mind that multivitamins aren’t one size fits all, and some multivitamins may be inappropriate for certain people, as nutrient needs depend on several factors, including age, gender, and overall health. This documentation supplies the consumer with information on the quantity of cannabinoids, as well as information on levels of pesticides, heavy metals, and tetrahydrocannabinol (THC) found in the products (36).

Before trying any new supplements for anxiety, it’s important to ask your healthcare professional about potential medication interactions or safety concerns. To get our top picks for supplements for anxiety, we combed the latest research and interviewed experts in the field, including physicians, dietitians, psychologists, and psychiatrists. We only pick products in line with research-backed guidelines; you can read more about our dietary supplement methodology here.

However, this product is one of the most expensive options for supplements for anxiety. All information presented is purely research-based and correct at the time of publication. That being said, this supplement is certified gluten-free and also naturally vegan. This pick is also approved by ConsumerLab.com through their voluntary Quality Certification Program. Developed by a board-certified neurologist, our top probiotic pick is this supplement from Garden of Life that is packed with 16 probiotic strains and 50 billion Colony Forming Units (CFU). This probiotic in particular is gluten-free, dairy-free, soy-free, vegetarian and Non-GMO Project Verified.

Why Trust Verywell Health

We recommend starting with one tablet and increasing to the full two-tablet dosage as tolerated. However, if your symptoms are becoming overwhelming or affecting your day-to-day activities or overall quality of life, it may be time to ask for help. Found in turmeric, curcumin is a polyphenol compound with strong antioxidant and anti-inflammatory properties. A 2017 review suggests it may also be an effective remedy for depression and anxiety. Magnesium is an important and essential mineral that plays a role in almost every function of your body, including muscle function, blood pressure, and how it responds to stress. It supports your metabolism to help your body best use carbohydrates, fats, and amino acids.

Best Ashwagandha

Each serving contains 650 mg of EPA and 540 mg of DHA, plus additional omega-3s totaling 1280 mg of omega-3s. We also like that the lemon flavor masks any potential fishy aftertaste and that it is free from artificial additives and fillers. Seeking support from a medical or mental health professional can provide you with tailored treatment options. While there’s still more to be learned about supplements and their role in mental health, 2021 research suggests they may be an effective remedy for easing anxiety symptoms. B vitamins and vitamins A, C, D, and E promote balanced neurotransmitter levels and help lower stress hormones, including cortisol, which enhances stress resilience and can benefit individuals with anxiety disorders.