Are you looking for the best supplements that will help you relieve symptoms of anxiety?
Worry no more for this article has the ultimate solution for you. Various supplements have been tested and proven to be effective in relieving anxiety symptoms.
The Anxiety and Depression Association of America has found that 6.8 million adults get affected by generalized anxiety disorder(GAD), including phobias and panic. Such conditions get treated through medication and therapy.
Among the supplements used include omega-3 fatty acids, vitamins, and herbal remedies. We have compiled a list that has reliable support and evidence for their effectiveness. Let’s have a look.
Evidence-based best anxiety supplements
If you are having challenges of unregulated moods, then you should have a try with vitamin D. It plays a vital role in regulating your mood and ensures that your brain and nerves are healthy.
A study conducted in 2017 and presented by the Hindawi journal of diabetes research shows that Vitamin D supplements play a role in boosting the mood of women with type 2 diabetes.
Vitamin D features as a result of exposure to the sun. It is directly responsible for healthy bones. Having a low mood is a sign of lacking vitamin D. The link between vitamin D and anxiety is evident.
You can get vitamin D by taking a little bit longer time exposed to sunlight. However, consuming foods that are rich in vitamin D creates a rich source for the supplement. The primary source of the vitamin is fatty fish.
Consumption of fish such as mackerel and salmon will help you acquire high levels of vitamin D. Consumption of Raw maitake mushroom and dried shiitake mushroom also helps in boosting the levels of vitamin D.
Magnesium is vital for the efficient functioning of the body system. The presence of magnesium in the body guarantees the proper functioning of the body enzymes, nerves, immune system, and blood pressure regulation.
Research conducted in 2017 by Neil Bernard Boyle shows that magnesium supplements play a significant role in improving anxiety measures.
Another research by Neil Bernard Boyle shows that women experiencing anxiety due to premenstrual syndrome had significant improvement after taking magnesium supplements.
Magnesium supplements are obtained by consuming certain foods that contain high nutritional values. Such foods include spinach, whole wheat, dark chocolate, black beans, almonds and cashews, and quinoa.
You can also boost your magnesium levels by taking magnesium dosage. However, there is a need to take caution because excess dosage leads to diarrhea. You can start with a lower dosage then improve bit by bit. Avoid taking over 350 mg per day.
Vitamin B complex
Featuring is another vitamin supplement that has proven to be active and high performing. Vitamin B is composed of 8 nutrients that work together to achieve a unique function in maintaining efficient collaboration between body organs.
They play a significant role in maintaining proper metabolism, healthy skin, brain cells, and body tissues. It also plays a role in boosting blood circulation and managing stress levels. Lower blood levels make the levels of stress and anxiety high.
A study conducted in 2017 and presented on the journal of biomedical and clinical research, of volume 10 issue number two shows there is a relationship between anxiety, depression and the levels of vitamin B12
Another study conducted in 2018 and presented to the journal of functional foods volume 40 shows that people who consume foods rich in vitamin B, especially those related to yeast, had better levels of stress and anxiety.
B vitamins such as B-12 and B-2 feature in animal-based foods. You will, therefore, need to do a proper balance between vegetables and animal products. Because B vitamins come in the same meals, taking typical meals will give your body many vitamins.
The best foods that boost vitamin B levels include bee, leafy greens, avocado, pork, organ meats, grains, milk, mushrooms, fortified bread and cereals, fish, and many others. You can also opt to get drug supplements that exist in tablet forms.
Drug consumption will need doctors’ advice and prescription.
Multivitamin and mineral supplements
A supplement with a wide range of combinations of vitamins and minerals can be very beneficial to people with anxiety. Multivitamin brands have different compositions of ingredients aimed at solving a specific challenge.
A composition of several vitamins helps in boosting certain health conditions and bodily reactions. People with disorders and anxiety show a significant improvement when they consume multivitamins and mineral supplements.
A study conducted in 2019 and presented in the journal of Current developments in nutrition volume 3(supplement 1) shows that a supplement that contains magnesium, calcium, vitamins B and C, and zinc had a significant reduction in the rate of anxiety.
Another study conducted in 2018 by Samantha M. Kimball presented to MDPI nutrients journal volume 10 issue number 2, shows that people with anxiety and other disorders can have a significant benefit from taking multivitamin supplements.
Consumption of multivitamins and mineral supplements needs proper guidance from a doctor or a pharmacist. Each supplement has an outstanding effect on the person who is taking them. You should, therefore, consider one that is responsive to your body.
Lemon balm is an herb that has leaves with a smell like that of a lemon. It has a relationship with min, which is also known to have nutritional and medicinal value. Lemon balm is responsible for relieving various conditions, including anxiety.
Lemon balm is handy in calming the body, therefore, inducing a relaxed state of anxiety. When consumed, you will enjoy quality sleep and reduced stress levels.
A study conducted in 2019 and presented to the European Journal of interactive medicine shows that patients who took capsules with a composition of 1.5 grams of lemon balm had their levels of anxiety lowered.
The study entailed people who had recent heart bypass surgery. Heart challenges are often associated with anxiety. Lemon balm had a significant drop in the levels of stress.
Another study conducted in 2016 by Shirin Chehroudi and other authors reveals that balm tea (Mellissa Officinalis) works perfectly in improving the levels of anxiety to people who had experienced burns.
People with anxiety and high-stress levels get relief when they take lemon balm.
L-theanine occurs in black and green tea. The supplement comes in the form of an amino acid that has a remarkable effect in lowering the stress and anxiety levels. Some evidence tends to prove that it is a mild sedative with an anti-anxiety agent.
MDPI nutrients journal volume 8 issue 1 reveals that people who consumed a beverage with 200 mg of L-theanine had a reduced level of stress and anxiety. While undertaking a challenging task, they had lower cortisol levels than those who received a placebo.
Any person who took the L-theanine has an anti-stress and positive behavior. Their performance when it comes to workplaces was better, and they had better composure when they were stressed.
Relaxation after taking L-theanine is active and does not cause drowsiness. You will get a night of better sleep, better blood pressure control, and increased focus. However, the consumption of large amounts of the supplement may lead to irritability and nausea.
When taking the L-theanine, you will need to start with the lowest levels of dosage. The capsules come in tablets of 200 mg. One tablet is enough. However, before you consume 400 mg and above, you will need a doctor’s prescription.
Omega-3 fatty acids
Taking fish and flaxseed will offer you an excellent reduction in anxiety. Omega-3 plays a significant role in maintaining brain health. The most beautiful thing is that the body cannot produce fats, so they must be consumed from another source.
Nineteen clinical trials that feature an article on systematic review and meta-analysis by the Jama network open show that the omega-3 supplement was helpful for people with anxiety. Specifically, fish oil offers excellent help for people with anxiety.
Another review study by the frontiers in psychology shows that consuming low amounts of omega-3 may raise the risk of anxiety. Consuming adequate amounts of omega-3 supplements would drastically lower and treat anxiety and depression conditions.
Omega-3 supplements not only offer health benefits to people with anxiety but also provide many health benefits. If you get fatty fish, you will have a rich source of omega-3. Other sources include nuts, seeds, and omega-3 rich vegetables.
Generally, plant-based foods make the most abundant source of omega-3 fatty acids. You will get perfect omega-3 supplements in fish oil, krill oil, cod liver oil, ALA supplements, and algae oil.
However, it would be best if you take caution when consuming omega-3 fatty acids. They can easily interfere with other medications such as blood thinners. Proper guidance should, therefore, be offered by a doctor, especially if you have preexisting conditions.
The valerian plant has been in use as medicine for a very long time. Its roots have also proved to be very efficient when it comes to relieving anxiety. NCCIH recommends valerian for use by adults for short periods hence its use in anxiety.
However, there is a need to do more studies to prove its effectiveness. The studies that already exist show that it is sufficient for solving anxiety issues, but it is not clear as to what degree it offers effectiveness.
The global journal of health science conducted a study in 2015 volume 7 focused on women undergoing medical procedures. It concluded that those who took supplements registered lower levels of anxiety and depression.
Another study by the Scopus preview in 2017 compared valerian to placebo. It was done to women in the postmenopausal stage and concluded that under the use of supplements has low levels of depression and anxiety.
The roots make perfect choices for managing anxiety, but they should be used for short periods.
Are you a person who gets relieved by natural scents? Try the lavender aroma too. Several people feel relieved when they smell the lavender plant. Some evidence also shows that smelling the lavender can help reduce anxiety to a high degree.
NCCIH also says that lavender gets used as a relief tool for anxiety. However, existing research proves that it produces mixed results. It, therefore, calls for more research to measure the extent of its effectiveness.
A study conducted in 2015 and presented to the journal of caring sciences volume 4, shows that if you apply the lavender cream on your skin or take a foot bath, you will feel an anxiety relief. It proved to lower stress and anxiety levels to pregnant women.
Another study conducted in 2017 by Laryngoscope Investigative Otolaryngology volume 2 issue 6 shows an effect on people set for surgery. It shows that the people who tried to use the aromatherapy with lavender experienced reduced anxiety after surgery than those who didn’t.
Lavender can be applied to the skin with coconut oil or get it inhaled using an effective oil diffuser. It proves to be very useful on the application or when inhaled.
Chamomile flower has been in use for a very long period for its calming effect. Preliminary studies from the NCCIH shows that when used as a dietary supplement, chamomile is helpful for GAD.
Since there have been no studies to prove the effectiveness of chamomiles, there is a need to have a substantial agreement about it. However, there is proof that it has a perfect outcome when used to relieve anxiety.
A random study in 2016 by Elsevier under Phytomedicine volume 23 issue14, shows that people who consumed 500 mg of chamomile thrice a day has low anxiety as opposed to those who took the placebo. The symptoms of GAD lowered too.
Another study of 2016 under the same volume shows that people who consumed chamomile extract for eight weeks had reduced GAD symptoms. People using 1500 mg of chamomile per day had improved anxiety as opposed to those under anti-anxiety drugs.
Therefore, chamomile tea, oils, and supplements are very effective in lowering anxiety and depression levels. A remarkable thing with chamomile is that it has no limits of use or any severe side effects.
Among other methods like yoga exercises, regulars exercise, and deep breathing, the use of supplements has been very effective in managing anxiety. When rightly guided by a doctor, supplements are very responsive.
The supplements in our article are excellent performers. However, the perfect thing is to use them under a doctor’s guidance.