Anxiety is our body’s response to fear and stress, and in certain conditions, such as a job interview or exam, it’s normal.
However, if you’re experiencing it for prolonged periods, anxiety may lead to health problems, such as depression, headaches, insomnia, irritable bowel syndrome, or substance abuse.
Besides conventional treatment, with prescribed therapy, you may use vitamins, minerals, and natural herbs to ease the symptoms or even treat mild forms of anxiety.
Here are nine natural supplements you may find beneficial.
B vitamins are essential for the optimal functioning of your nervous system. They play an important role in supporting mental health, as they affect cognition, attention, and energy levels.
But their role doesn’t end there. B vitamins have a significant impact on stress management and your mood, thus helping you relieve and reduce the symptoms of anxiety.
Deficiency of vitamin B12, for example, can cause symptoms that are similar to panic disorders, depression, phobias, or bipolar disorder.
Try to include more B complex vitamins in your diet, by consuming more leafy vegetables, eggs, cheese, carrots, wild salmon, tuna, shrimp, and yoghurt.
Chamomile tea, one of the best known stress-soothing teas, can also decrease high levels of anxiety and stress.
It’s effects on mental wellbeing and treating generalized anxiety disorder have even been confirmed by a 2017 clinical trial.
Long-term chamomile tea use has been found to significantly decrease moderate-to-severe generalized anxiety disorder symptoms – participants maintained lower GAD symptoms, reduced their body weight, and mean arterial blood pressure when compared to the placebo group.
St. John’s Wort has a long tradition of treating mental health issues. It is the most commonly prescribed herbal remedy to treat depression in Germany, and in the last 20 years, it’s therapeutic use has grown elsewhere in the world too.
It’s often used for relieving the symptoms of anxiety, too, although the studies about its efficiency are not very consistent.
However, as this herb can interact with some of the medications you’re taking, it’s best to consult your general practitioner before you opt for it.
Rhodiola, the “golden root” has a long history of use in Siberian and Chinese medicine, often used to manage anxiety, stress, and certain mood disorders.
Rhodiola is an “adaptogen” meaning that it improves your mood and resilience to stress, promoting your physical and mental wellbeing.
It is most frequently used in capsule form, but if you check out HealthMatters store, you can also find it in the form of teas or tinctures.
Valerian Root is one of the most commonly used ingredients in dietary supplements. It was used in ancient Rome and Greece to relieve stress, insomnia, headaches, and nervousness.
There are many different products on the market, but the dosage in the products varies significantly.
If you’re having trouble with insomnia, 300-600 mg of the herb, 30 minutes up to two hours before your bedtime might get you the good night sleep your body craves for.
To relieve anxiety without daytime sleepiness, take smaller doses, 120-200 mg, three times a day.
Ashwagandha, s small evergreen shrub growing in the Middle East, India, and parts of Africa, has been used in Ayurvedic medicine for centuries, to treat the signs of depression and anxiety as well as to reduce the effects of aging.
It’s also considered an adaptogen, believed to contain substances that might reduce stress, calm your brain, lower your blood pressure, and boost your immune system.
The healing power of Ashwagandha comes from consuming the fruit, seeds, and shoots of the plant.
Magnesium is a mineral that plays an important role in almost all systems and processes in your body. It affects your mental wellbeing as well, as it affects functions that control the pituitary and adrenal glands in the brain, helping your response to stress and improving your mood.
Unfortunately, many people don’t take enough magnesium through their nutrition. To ensure you include more magnesium in your diet, consume dark chocolate, avocado, leafy greens, legumes, nuts, seeds, and whole grains or opt for taking a supplement.
Passionflower is a herb that is often used in households for calming anxiety. It improves sleep quality, alleviates nervousness, and promote positive moods.
The substances of this plant-based medicine that affect the body are called “flavonoids.” Passionflower has many flavonoids, and “chrysin” and “benzoflavone” may be the main reasons why this plant may decrease anxiety.
Passionflower most often comes in the form of a tablet or an extract, but it can be added in tinctures and teas as well.
GABA or gamma-aminobutyric acid is a neurotransmitter and amino acid that is vital to serotonin production.
Since serotonin is one of the most powerful, “feel-good” hormones, GABA plays a significant role in relaxation and mood regulation.
Many vitamins can help you relieve anxiety as they affect GABA levels in the brain. However, you can consume GABA directly through supplements to reduce anxiety symptoms.