21 Best Natural Supplements for Anxiety

Taking Natural Supplements for Anxiety can be very beneficial for anxiety sufferers and those who don’t want the side effects of pharmaceutical drugs. 

I’ve tried many different natural remedies, some have helped me, and others did not help.  Below I’ve compiled a list of natural supplements for anxiety.

Anxiety, according to the World Health Organization, is a leading mental health disorder. Statistics and research show that about 260 million people suffer from anxiety worldwide.

However, the good news is that, no matter what the degree of anxiety, this disorder can be managed and treated.

Anti-anxiety drugs and psychotherapy are often used in the treatment of this disorder but are known to be accompanied by many side effects and painful withdrawal symptoms.

This factor led many scientists and doctors to research a safer and much more effective way to treat anxiety.

Natural Supplements for Anxiety

natural supplements for anxiety

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Natural supplements for anxiety, thus, began to gain popularity and attention because of its ability to effectively treat anxiety and also help individuals cope better with withdrawal symptoms.

Natural Supplements for anxiety act as gentle sedatives and help uplift an individual’s mood naturally. Aside from relieving symptoms of anxiety, these natural options also have their benefits.

Given below is a description of these natural supplements of anxiety and the way they provide nutrients that are otherwise not consumed by the body naturally.

Before taking any supplement, talk to your doctor and have some blood work drawn to see if you are deficient.  As taking a supplement can be beneficial if you are low, taking to much can actually hurt you. 

Supplements We Recommend:

Vitamin B supplements:

Vitamin B complex is a power pack of 8 essential vitamins that help combat stress and protect the brain. B-Vitamins are used to create and repair neurotransmitters that regulate mood and behavior.

While one needs all the 8 B-Vitamins, the three most essential B-vitamins are Vitamin B6, Vitamin B9, also known as folate and Vitamin B12.

They are known as the “Mighty Methylators of Mental Health.” Low levels of these vitamins are associated with anxiety, depression, mental decline, schizophrenia, and brain aging.

Also, stress and worry tend to deplete a lot of Vitamin B from the body, making one more susceptible to mental disorders.

Thankfully, these vitamins are available in the form of supplements, and taking them helps keep the brain healthy, manage symptoms of anxiety, and prevent panic attacks.

Products We Recommend

Vitamin C:

According to research, Vitamin C supplements greatly help prevent and treat anxiety symptoms. Deficiency in Vitamin C has been linked with neurological damage, memory loss, and loss of alertness.

According to an article in the “Nutrition Journal,” Vitamin C helps produce the neurotransmitter – norepinephrine, which plays a vital role in the regulation of mood. Vitamin C also helps put a break to the stress hormone-Cortisol.

According to studies, an increased amount of cortisol in the body makes an individual highly susceptible to mental-disorders. This research states that study- participants who took Vitamin C supplements reported feeling much happier and relaxed in as little as a week.

Thus, indicating the effectiveness of this vitamin in helping manage symptoms of anxiety, stress, and depression.

I also use Mindfulness Exercises For Anxiety that tends to help me a lot and calm my nerves.

Related: Essential Oils For Anxiety And Panic Attack

Probiotics:

 I love probiotics, and according to research, gut-health plays an important role in warding off symptoms of anxiety and depression.

If an individual’s gut-health is messed up, their body is unable to absorb the necessary nutrients from the food that will enable both their brain and body to function normally.

According to research, probiotics vastly help improve an individual’s digestive health and also help relieve symptoms of anxiety. Probiotics come in different variations. They are available naturally in food like this and supplement form.

Consuming food rich in probiotics or supplements has been proven to help significantly reduce symptoms of anxiety.


Vitamin D:

vitamin d

I always get low on vitamin D in the wintertime, so I take this supplement. Vitamin D is known as the “Sunshine Vitamin,” Vitamin D is a hormone that is naturally produced in the body when exposed to sunlight.

Studies show low levels of vitamin D are significantly associated with anxiety and depression. Vitamin D plays an essential role in keeping stress away by affecting the number of chemicals called monoamines in the brain.

These monoamines, like serotonin, regulate mood and behavior and help manage anxiety.

This vitamin is available in supplement form and is especially useful for individuals who have less exposure to sunlight. Either because of the area, they live in, living circumstances that require them to remain most of the time indoors.

Related: 21 Awesome Jobs For People With Anxiety

Amino Acids:

Amino acids are essential compounds that help keep anxiety away. These chemical compounds obtained from protein in our daily diet, and they play a critical role in the creation of neurotransmitters, which help regulate mood and behavior.
Research low levels of neurotransmitters in the brain lead to mental disorders like anxiety and depression. 5HTP is a popular amino acid supplement that is prescribed to increase serotonin levels in the brain.

It is produced from the seeds of an African plant and is available in the form of capsules or tablets.
5HTP is a byproduct of the amino acid, L-tryptophan and is a compound that naturally made in the body. The deficiency of this compound in the body has been associated with mood irregularities.
Taking 5HTP supplements helps restore the level of neurotransmitters naturally in the brain, thereby helping manage symptoms of anxiety and depression.

Related: Cognitive Behavioral Therapy For Anxiety

GABA:

Gamma-Aminobutyric Acid (GABA) is one of the body’s most important neurotransmitters. It is known primarily for calming the nervous system by shutting the fight or flight response.

This compound is produced naturally in the body and helps promote relaxation by calming the mind and body.

GABA deficiency significantly linked with many chronic illnesses and mental disorders. Research and studies show that GABA supplements effectively help manage symptoms of anxiety, depression, and insomnia. This supplement is available in the form of capsule, pill, or powder.

SAM-e:

S-adenosylmethionine (SAMe), is a compound that naturally produced in the body. It helps regulate hormones and maintain cell membranes.
In the brain, this compound helps nerve cells to maintain connectivity, make energy, and regulate mood-related neurotransmitters.

Deficiency in this compound, according to studies, leads to anxiety and depression. Taking SAM-e supplements helps reduce both symptoms of anxiety and depression and promotes a happy and balanced mood.
This supplement is available in the form of a tablet and sold over the counter in the United States.


Fish Oil:

fish oil

I take a fish oil supplement daily and find it works not only for my anxiety but for better overall health. 
Omega -3 Fatty acids are crucial body fats obtained from food like fish, vegetable oil, nuts (especially walnuts), flax seeds, flaxseed oil, and green leafy vegetables. Omega-3 fatty acids effectively help ward off anxiety and improve mood naturally, without any dangerous side effects.

According to the American Psychiatric Association, consuming food rich in Omega-3 Fatty acids offers powerful protection against anxiety.
However, this fatty acid is considered to be the most severe dietary deficiency in our population.
The excellent news regardless is that this necessary body fat is available in the form of a natural supplement called “Fish oil Capsules.” Fish oil is a rich source of Omega-3 fatty acids.
Taking this supplement helps manage symptoms of anxiety and manage your mood. 

St John’s Wort:

St John’s wort is the most researched and studied herb of all time. It can be taken in the form of a capsule, tea, or liquid extract.

This herb helps deal with anxiety by boosting numerous mood-related chemicals like serotonin and dopamine. It helps ward off anxiety by protecting the brain with its anti-inflammatory properties.

It has also been found that St John’s Wort can be more effective than anti-anxiety and anti-depressant drugs.


Turmeric:

Natural supplements for anxiety 4

Researchers are finding increasing evidence of healing properties in the herb, turmeric, commonly used as a kitchen spice.

Apart from helping treat many physical ailments, turmeric has also been found to have many anti-anxiety and anti-depressant properties.

People who suffer from mental disorders tend to have more significant inflammation and oxidative stress, which can affect all major organs in the body, including the brain.

Chronic inflammation tends to decrease the levels of neurotransmitters like serotonin and dopamine, leading to degeneration in some regions of the brain. These neurotransmitters play an important role in mood regulation and behavior control.

Turmeric has been found to have certain antioxidants and anti-inflammatory properties that help restore the levels of these chemicals in the brain and reduce the effects of oxidative stress.

Thereby helping protect the brain and manage symptoms of anxiety and depression. This herb is available in the form of capsules, and taking this supplement can help bring your anxiety down significantly.

Chamomile:

Chamomile is an herb widely used in tea and known for its refreshing abilities. I’ve found this supplement is not only cost-effective but can be consumed in the form of tea any number of times during the day, and it calms my anxiety.
Clinical studies have recently identified that chamomile consists of certain ingredients that have anxiolytic properties that help manage symptoms of anxiety and depression.

The University of Nottingham Medical School found, consuming chamomile tea or taking chamomile supplements helps smooth muscle fibers and significantly relax blood vessels.
Regular consumption of this herb helps improve mood and increase overall feelings of happiness.

Valerian Root:

Valerian root is a perennial plant that has been used for centuries as an herbal remedy to help calm nervousness, stress, insomnia, and headaches. 
This natural supplement has been proposed to help with insomnia and nervous tension caused by anxiety. Researchers believe valerian root increases gamma-aminobutyric acid (GABA) in the brain. 
GABA helps to calm the body and help you relax.

Kava Kava:

Kava is a popular social drink in the South Pacific, similar to alcohol in Western countries. 
The word “kava” comes from the Polynesian language word “awa,” meaning bitter. Kava can help relieve anxiety, stress, restlessness, and treat insomnia. Kava has different effects on the brain and blocks norepinephrine reuptake and is known to bind with GABA and NMDA, which are in control of anxiety. 
Kava banned in European countries due to possible safety concerns of liver damage. I recommend talking to a doctor before taking kava.

Ashwaganda:

Natural supplements for anxiety 3

Clinically Ashwagandha is beneficial in calming anxiety. The herb is part of the nightshade family, and the medicinal part which used is the root of the bush.

 This root has a strong “horse-like” smell and has been popular in Ayurvedic medicine for millennia.

 Ashwagandha has been used to treat anxiety, low energy, and is considered an adaptogen, which helps to balance our bodies to better adapt to stress. 

This herb may also help balance our hormones, which contribute to anxiety. 

In 2012 a study of 64 individuals with diagnosed anxiety took either Ashwagandha or a placebo. The people taking Ashwagandha showed significantly lower anxiety levels, and their cortisol (stress hormone) levels were decreased by 28%.

This natural supplement for anxiety also helped with their insomnia and depression.

Rhodiola:

Another herb that is an adaptogen is used in Russian and Scandinavian countries for centuries.

Rhodiola also called “golden root” or “arctic root” helps your body fight stress, fatigue, reduce symptoms of depression, and helps to improve brain function.

Usually taken in capsule form, Rhodiola can also be made in other ways such as extracts and tea. It is recommended taken early in the day as some people may feel “revved up.” 

Rhodiola has a direct effect on the adrenal gland, which can help you control your stress and anxiety.

Lavender:

Lavender is an herb, and the oil and flower are used to make medicine. Lavender used for treating anxiety, depression, restlessness, insomnia, headache, and pain. 

One of the most used herb remedies in aromatherapy, smelling the essential oil is said to calm you and help with relaxation. 

I’ve found a few ways to use lavender which include inhaling, using the oil in a diffuser, taking a bath with the essential oil, or having a massage with lavender oil. 


Passionflower:

Passionflower, which is native to the South Eastern United States and Central and South America comes from a flower that grows on a vine.

Passionflower is used for anxiety, insomnia, ADHD, fibromyalgia, and can help with burns on the skin by rubbing to the affected area. The herb appears to boost GABA in the brain, and passionflower seems to lower brain activity, helping you calm down and even sleep better. 

A study published in Phytotherapy Research showed users would drink a daily dose of herbal tea with a purple passionflower. 

The participants showed better sleep after seven days suggesting passionflower may help with mild sleep problems. Passionflower can be taken in many forms, which include tablets, capsules, liquid extracts, and herbal teas.

Lemon Balm:

Lemon balm, which is part of the mint family is a perennial herb. 
Lemon balm is used for anxiety, restlessness, and insomnia, helping to improve your mood and reduce stress. Safe to consume with most people reporting no side effects, taken as a tea or a supplement has been used for thousands of years. 
Lemon balm has also been used for Alzheimer’s disease, ADHD, high blood pressure, sores, and insect bites.

Magnesium:

Having a magnesium deficiency may lead to anxiety symptoms. Magnesium supplements can help with anxiety, PMS symptoms, help prevent migraines, lower your blood pressure, and even fight depression. 

You can even find magnesium in different foods such as Spinach, Pumpkin Seeds, Dark Chocolate, Salmon, Halibut, Avocado, cooked Quinoa, Black Beans, and Swiss Chard. The average supplement dose is between 100 to 500 mg and taken as a once-daily dose.

Related: Magnesium Relieves Anxiety And Panic Attacks


Bacopa:

Bacopa is a plant used in traditional Indian medicine and used for anxiety, ADHD, and improving memory. 

The herb should not be confused with Gotu Kola or “Brahmi.” There has been some research that Bacopa might increase some brain chemicals that are involved with memory and thinking.

 Another study compromising of 60 college students found that six weeks of twice-daily treatment at a dose of 300 mg per day test improvement related to cognitive function.

 Bacopa comes in either tablet or capsule form, and the side effects range from nausea, fatigue, cramps, diarrhea, and dry mouth.

Vitamin A:

Vitamin A helps the nervous system relax, your muscles relax, and your whole body. When your nervous system is working correctly, this helps minimize stress and ultimately calming your anxiety. 
Some signs of a Vitamin A deficiency are trouble adjusting to dim light at night, Infertility, Stagnant Growth, Acne Breakouts, and longer wound healing time. 
Taking large amounts of this supplement can do more harm than good by damaging the liver and can bring severe nausea and vomiting.

The above-mentioned natural supplements for anxiety are very effective in managing symptoms and bringing relief.
Their effectiveness, backed by research studies, is being used by many individuals claiming to find natural and faster relief without being additionally burdened with side-effects.
 As always, before trying natural supplements, please consult your doctor. The FDA does not regulate most supplements.

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Natural supplements for anxiety and panic attacks

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