Best natural anxiety relief
Natural Remedies for Anxiety: 10 Ideas
Anxiety is your body’s natural response to stress. It’s a feeling of fear or worry that could be caused by a combination of factors that researchers believe range from genetics to environmental to brain chemistry.
Some common symptoms of anxiety include:
- increased heart rate
- rapid breathing
- restlessness
- trouble concentrating
However, it’s important to note that anxiety can present itself in different ways for different people. While one person may experience a butterfly feeling in their stomach, another might have panic attacks, nightmares, or painful thoughts.
With that being said, there’s a difference between everyday anxiety and anxiety disorders. Feeling anxious about something new or stressful is one thing, but when it gets to an uncontrollable or excessive point and starts to affect your quality of life, it could be a disorder.
Some anxiety disorders include:
- panic disorder
- post-traumatic stress disorder (PTSD)
- obsessive-compulsive disorder (OCD)
- separation anxiety
- illness anxiety
- phobia
- generalized anxiety disorder (GAD)
- social anxiety disorder
Anxiety can be treated in a variety of ways. One common treatment option is cognitive behavioral therapy (CBT), which helps provide people with tools to cope with anxiety when it occurs.
There are also certain medications, like antidepressants and sedatives, that work to balance brain chemistry and prevent episodes of anxiety. They may even ward off the most severe symptoms.
If you’re looking to go a more natural route, though, there are little and big ways you can help combat anxiety.
You can make adjustments to habits, like exercise, sleep, and diet. You can also try something totally new, like aromatherapy or meditation. No matter what your lifestyle demands, there’s a natural way to help reduce anxiety for everyone.
1. Stay active
Regular exercise isn’t just about physical health — it can be a huge help to your mental health, as well.
A 2013 study found that people with anxiety disorders who reported a high level of physical activity were better protected against developing anxiety symptoms.
This could be for a variety of reasons. Exercise can divert your attention away from something that’s making you anxious.
Getting your heart rate up also changes the brain chemistry to create more space for anti-anxiety neurochemicals, like:
- serotonin
- gamma-aminobutyric acid (GABA)
- brain-derived neurotrophic factor (BDNF)
- endocannabinoids
According to the American Psychological Association (APA), regular exercise leads to an enhancement of concentration and willpower, which can help certain anxiety symptoms.
When it comes to what type of exercise, this is more of a personal preference. If you’re looking to really get your heart rate up, something like a HIIT class (high-intensity interval training) or running is your best bet.
But if you’re looking to start off with something with a little lower impact, workouts, like Pilates and yoga, could also be just as beneficial for your mental health.
2. Steer clear of alcohol
Drinking alcohol may take the edge off at first, since it’s a natural sedative.
However, research suggests there’s a link between anxiety and alcohol consumption, with anxiety disorders and alcohol use disorder (AUD) occurring hand-in-hand.
A 2017 review that looked at 63 different studies showed that decreasing alcohol intake can improve both anxiety and depression.
Heavy drinking can interfere with the balance of neurotransmitters, which can be responsible for positive mental health. This interference creates an imbalance that may lead to certain symptoms of anxiety.
Anxiety may temporarily increase in early sobriety but can improve in the long run.
Alcohol has also been shown to disrupt your body’s natural ability to sleep by interfering with sleep homeostasis. And as we’ll later point out, a good night’s sleep is incredibly helpful when combating anxiety.
3. Consider quitting smoking cigarettes
Smokers often reach for a cigarette during stressful times. Yet, like drinking alcohol, taking a drag on a cigarette when you’re stressed is a quick fix that may worsen anxiety over time.
Research has shown that the earlier you start smoking in life, the higher your risk of developing an anxiety disorder later. Research also suggests nicotine and other chemicals in cigarette smoke alter pathways in the brain linked to anxiety.
If you’re looking to quit, there are lots of different ways you can get started. The Centers for Disease Control and Prevention (CDC) recommends finding a safe substitute for cigarettes, like toothpicks.
You can also take up habits that may distract you in order to create an environment that works for your smoke-free life. Additionally, you can make a plan with a support system who can provide everything from encouragement to distractions.
4. Limit caffeine intake
If you have chronic anxiety, caffeine is not your friend. Caffeine may cause nervousness and jitters, neither of which is good if you’re anxious.
Research has shown caffeine may cause or worsen anxiety disorders. It may also cause panic attacks in people with panic disorder.
In some people, eliminating caffeine may significantly improve anxiety symptoms.
Similar to alcohol, caffeine and anxiety are often linked, due to caffeine’s ability to alter brain chemistry.
For example, a 2008 study showed that caffeine increases alertness by blocking the brain chemical adenosine, which is what makes you feel tired, while at the same time triggering the release of adrenalin.
With all this being said, a moderate intake of caffeine is safe for most people.
However, if you’re looking to cut back or completely cut out caffeine, you’ll want to start by slowly reducing the amount of caffeine you drink daily.
Start replacing these drinks with water to quench the thirst. This will not only satisfy your body’s need to drink a liquid, but it will also help flush caffeine from your body and keep you hydrated.
Gradually reducing your caffeine over the course of a few weeks can help adjust the habit without the body going through withdrawal.
5. Prioritize getting a good night’s rest
Sleep has been proven time and time again to be an important part of good mental health.
Even though a 2012 survey found that nearly a third of adults get less than 6 hours of sleep a night, the CDC recommends that adults get 7 to 9 hours of sleep every day.
You can make sleep a priority by:
- only sleeping at night when you’re tired
- not reading or watching television in bed
- not using your phone, tablet, or computer in bed
- not tossing and turning in your bed or going to another room if you can’t sleep
- avoiding caffeine, large meals, and nicotine before bedtime
- keeping your room dark and cool
- writing down your worries before going to bed
- going to sleep at the same time each night
6. Meditate and practice mindfulness
A main goal of meditation is full awareness of the present moment, which includes noticing all thoughts in a nonjudgmental way.
This can lead to a sense of calm and contentment by increasing your ability to mindfully tolerate all thoughts and feelings.
Meditation is known to relieve stress and anxiety and is a primary facet of CBT.
Research from John Hopkins suggests 30 minutes of daily meditation may alleviate some anxiety symptoms and act as an antidepressant.
How to meditate
There are 9 popular types of meditation:
- mindfulness meditation
- spiritual meditation
- focused meditation
- movement meditation
- mantra meditation
- transcendental meditation
- progressive relaxation
- loving-kindness meditation
- visualization meditation
Mindfulness meditation is generally the most popular form. To mindfully meditate, you can close your eyes, breathe deeply, and pay attention to your thoughts as they pass through your mind. You don’t judge or become involved with them. Instead, you simply observe them and take note of any patterns.
7. Eat a balanced diet
Low blood sugar levels, dehydration, or chemicals in processed foods, such as artificial flavorings, artificial coloring, and preservatives, may cause mood changes in some people. A high-sugar diet may also impact temperament.
If your anxiety worsens after eating, check your eating habits. Stay hydrated, eliminate processed foods, and eat a balanced diet rich in complex carbohydrates, fruits and vegetables, and lean proteins.
8. Practice deep breathing
Shallow, fast breathing is common with anxiety. It may lead to a fast heart rate, dizziness or lightheadedness, or even a panic attack.
Deep breathing exercises — the deliberate process of taking slow, even, deep breaths — can help restore normal breathing patterns and reduce anxiety.
9. Try aromatherapy
Aromatherapy is a holistic healing treatment that has been used by humans for thousands of years. The practice uses natural plant extracts and essential oils to promote the health and well-being of the mind, body, and spirit.
Its goal is to enhance both physical and emotional health.
The essential oils created by the natural plant extracts may be inhaled directly or added to a warm bath or diffuser. Aromatherapy is suggested to:
- help you relax
- help you sleep
- boost mood
- reduce heart rate and blood pressure
Some essential oils believed to relieve anxiety are:
- bergamot
- lavender
- clary sage
- grapefruit
- ylang ylang
10. Drink chamomile tea
A cup of chamomile tea is a common home remedy to calm frayed nerves and promote sleep.
A 2014 study showed chamomile may also be a powerful ally against GAD. The study found people who took German chamomile capsules (220 milligrams up to five times daily) had a greater reduction in test scores that measure anxiety symptoms than those who were given a placebo.
Another 2005 study found that chamomile extract helped sleep-disturbed rats fall asleep. Researchers believe that the tea may function like benzodiazepine, binding to benzodiazepine receptors and having benzodiazepine-like hypnotic activity.
Interested in other resources for mental health?
We’re here to help. Explore our evidence-driven reviews of top providers, products, and more to support your physical and emotional well-being.
If you’re feeling anxious, the above ideas may help calm you down.
Remember, home remedies may help ease anxiety, but they don’t replace professional help. Increased anxiety may require therapy or prescription medication. Talk with your doctor about your concerns.
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How to Treat Your Symptoms and When to See a Doctor
In this Article
Some anxiety is a normal part of life. You might feel a certain amount of unease or uncertainty when it comes to stressful situations such as taking a test, giving a presentation, or meeting new people. In many cases, a small amount of anxiety every so often can be a good thing. It helps to keep you aware of potential dangers and motivates you to be prepared.
For many people, however, anxiety occurs more frequently.
They experience it almost every day. Anxiety disorders such as generalized anxiety disorder, panic disorder, or phobias can interfere with normal daily activities, affecting their work, home, and personal lives. They differ from regular anxiety in that people feel an excessive amount of fear or anxiousness.
Dealing with anxiety can be stressful, but it is treatable. Many people with anxiety find relief with treatment. While some people benefit from taking medication, others find success with natural remedies.
Natural Remedies for Anxiety
Natural remedies for anxiety are those that don’t involve conventional medications (medicine you get from a doctor or health professional). They include things such as herbs, aromatherapy, and performing certain actions that promote relaxation. Some people with anxiety use natural remedies alongside conventional treatments to find relief.
Examples of natural remedies for anxiety include:
Exercise
Exercise isn’t just good for your physical health; it’s also beneficial for your mental health.
While the connection isn’t well understood, studies do show that exercise can help to alleviate symptoms of anxiety.
Getting active helps to take your mind off of the issues bothering you. It also triggers your body to release endorphins, which are natural feel-good hormones.
Herbal Remedies
Several different herbs and herbal supplements may help alleviate anxiety symptoms, helping you to relax and feel calmer. Some of the more well-known varieties include:
- Lavender
- Lemon balm
- Chamomile
- Passionflower
- Kava
Studies show that chamomile can help with symptoms of generalized anxiety disorder. While many of the studies on herbal supplements for anxiety are limited, the results are promising.
You can find many of these (and other) supplements in capsule (pill) form. Many people also drink herbal teas to help them relax.
Aromatherapy
Aromatherapy involves the use of essential oils to improve health and overall well-being.
Many scents can help to boost your mood, help you relax, and reduce anxiety.
There are a few ways you can use essential oils. You can use a diffuser, place a few drops on a lava bead bracelet, or mix your favorite scent in a carrier oil to place on your wrist or neck.
Scents to use for anxiety include:
- Lavender
- Ylang ylang
- Grapefruit
- Clary sage
- Bergamont
CBD Oil
Hemp-derived CBD oil has risen in popularity in recent years. Unlike marijuana-derived CBD, CBD from hemp plants has little (less than 0.3%) to no tetrahydrocannabinol (THC), the cannabinoid that causes a high.
Several studies have shown that CBD can help with many ailments, such as pain, inflammation, insomnia, and anxiety. While research is still in the early stages, studies show that it may have a lot of potential as an alternative anxiety treatment.
You can find CBD products in many mainstream stores. There are many options, including:
- CBD oil tinctures (liquid drops)
- CBD gummies
- CBD chocolate and candies
- CBD topicals (creams or lotions)
Meditation
Meditation involves the practice of mindfulness.
You focus on removing chaotic thoughts from your mind and replacing them with calm. Research indicates that meditation can help to relieve anxiety symptoms, helping you to feel more at ease.
Deep Breathing Exercises
Rapid, shallow breathing is a common symptom of anxiety. Breathing in this manner can increase your heart rate, make you feel dizzy, and may even increase the risk of a panic attack. Deep breathing involves taking deliberately deep and measured breaths to restore normal breathing patterns, which can help to reduce anxiety.
Weighted Blankets
Research shows that weighted blankets can be beneficial for alleviating symptoms of anxiety. The pressure helps to put your body into “rest mode,” reducing those symptoms and preparing your body to rest. These blankets come in many different sizes and weights, enabling you to find what works best for you.
Quit Cigarettes and Alcohol
Both alcohol and cigarettes may appear to calm your nerves at first.
After taking a drink, however, your anxiety may worsen. A cycle can develop, leading to alcohol dependence.
Several studies also show that smoking can worsen symptoms of anxiety. Therefore, it’s a good idea to try to avoid drinking or smoking to reduce feelings of anxiety.
When to See a Doctor
While natural treatments can help with anxiety symptoms, some signs may indicate that you need to call your doctor:
- Your anxiety is chronic (long-lasting), and it interferes with your ability to function daily
- Your symptoms have persisted for six months or more
- You’re experiencing physical symptoms such as rapid heart rate, difficulty sleeping, stomach issues, or chronic fatigue
- You’re avoiding people or places
- You’re having thoughts of self-harm or suicide
Your doctor may prescribe anti-anxiety medications or refer you to a specialist. In some cases, the natural remedies described above may be used along with more conventional treatments to help you manage your symptoms.
© 2020 WebMD, LLC. All rights reserved.
SOURCES:
American Addiction Center: “The Connection between Anxiety and Alcohol.”
American Psychiatric Association: “What Are Anxiety Disorders?”
Brain and Behavior: “How cigarette smoking may increase the risk of anxiety symptoms and anxiety disorders: a critical review of biological pathways.”
Cleveland Clinic: “Stressed Out? Aromatherapy Can Help You Feel Calmer.”
Harvard Health Publishing: “Cannabidiol (CBD) – What we know and what we don’t.”
Mayo Clinic: “Depression and anxiety: Exercising eases symptoms.”
Mayo Clinic: “Herbal treatment for anxiety: Is it effective?”
Michigan Medicine: “Stress Management: Breathing Exercises for Relaxation.”
National Institute of Mental Health: “Anxiety Disorders.”
Neurotherapeutics: “Cannabidiol as a Potential Treatment for Anxiety Disorders.”
Johns Hopkins Medicine: “Meditation for Anxiety and Depression?”
Journal of Clinical Trials: “Long-Term Chamomile Therapy of Generalized Anxiety Disorder: A Study Protocol for a Randomized, Double-Blind, Placebo-Controlled Trial.
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Penn Medicine: “More than Just a Fad: 4 Ways Weighted Blankets Can Actually Help You.”
What to drink if everything infuriates? Five legal remedies that will help you find Zen
How it works: B vitamins are like a soft pillow for the nervous system. If you live in a mode of lack of sleep and stress, vitamin B (especially B6) neutralizes hysterical states, relieves anxiety and stress, and improves thought processes. It will also have a beneficial effect on blood pressure, the fluctuations of which often accompany stress.
Tension of the nervous system leads to malfunction of many body functions. Including problems with the skin, nails, hair. B vitamins are also called “beauty vitamins”: they are able to “remove” irritation and itching, a feeling of tight skin, and have a general rejuvenating effect.
How to take: courses, as prescribed by a doctor. It is better to start the course in advance if you know that work, emergency work and stress are coming soon.
How it works: don't wince! First, fish oil has long been made in capsules, which neutralizes its taste (for those who hate it since childhood). Secondly, fish oil is a unique, affordable, over-the-counter remedy that will turn you back from a “bunch of nerves” into a person.
- See also: 15 vitamins with a high but justified price tag. Should I take it?
Fish oil is obtained from cod, mackerel, herring. The “magic ingredient” in it is Omega-3 polyunsaturated fatty acids. The body is not able to produce them on its own, but they are vital to it: for normal metabolic processes, the work of the heart and blood vessels, immunity and calmness of the nervous system. In addition, fish oil is rich in zinc, iron, phosphorus, vitamins A and D. They are our protection against stress and disorders.
How to take: daily as a prophylactic (if there are no contraindications).
How it works: ask the applicants who crowd around the building of the university on the days of the entrance exams - every second will say that his mother gives him "glycine" for the brain and nerves.
Glycine increases mental performance, eliminates depressive disorders and irritability. The tablets also contain vitamins B1, B2, and B6.
- You may also be interested in: Medicines and tips for sessions and deadlines
How to take: during periods of stress, working deadlines as a supportive tool.
How it works: in the indications for the use of "Novo-Passit" says that he is struggling with the "manager's syndrome" - constant mental stress, the inability to distract and relax. As part of these funds - extracts of valerian, St. John's wort, lemon balm, hawthorn. Before pills were invented, people were forced to collect and dry these herbs themselves, and then brew them and drink them as a sedative. Modern medicine has simplified this process.
- How does medicine respond to remote work? Read: Remote work kills: 10 threats to your health when working from home Take at peak moments of stress, when it seems that there is no more strength to endure it.
How it works: The active ingredient in this drug is the hormone melatonin, which regulates sleep and wake cycles. Stress “shatters” the nervous system and often leads to problems with falling asleep: you lie in bed for hours, sorting out tomorrow’s affairs in your head. Melatonin solves this problem. At the same time, it does not inhibit the production of the natural sleep hormone.
How to take: for sleep problems - long falling asleep, restless sleep with frequent awakenings.
Important: pharmacy products are not a panacea! What will help solve the problem, not mask it?
Doctor , general surgeon, specialist in sports and medical medicine, Alexander Mudretsov answers:
“Means from this list can only correct the state of the nervous system, but they are not a panacea. The best medicine that will bring back love for people - unless we are talking about a specific mental illness - will be a regime, 8 hours of sleep, walks in the fresh air and sports.
In addition, planning will help in the fight against stress. Often stress happens due to the fact that a person put off solving things for later: once they fell down at one moment and caused an overstrain. Such situations should be avoided."
See also:12 essential medicines for the elderly. Check if your relatives have them in the first aid kit
From pads to contraceptives: 5 products for women that are awkward to go to the pharmacy
You need them too: irrigator, nebulizer, massager and 7 more medical devices, a must have for everyone
Natural remedies for anxiety. What Supplements to Take When You're Stressed
Dietary supplements are not an alternative to drugs and do not replace prescription medications. However, their use at the same time as drugs can significantly improve a person's health.
While all of the nutritional supplements listed in this article have positive effects on the human body, it is important to understand how they will affect the body systems, taking into account the individual characteristics of the individual, including:
recent surgery;
age;
pregnancy;
individual susceptibility;
the presence of diseases.
Exceeding the recommended amounts when using some supplements can be very dangerous for the human body. Therefore, it is recommended that you consult with your doctor and discuss possible side effects before you start taking dietary supplements.
It is worth noting that, unlike drugs, the quality of nutritional supplements is not controlled by any authority. In this regard, it is recommended to buy products of well-known and trusted brands.
Let's take a look at the main foods and supplements that can improve health and reduce anxiety and anxiety.
Anxiety and Anxiety Vitamins and Supplements
If you are following a healthy diet that includes a balanced diet, supplementation is optional. However, if there is a lack of any vitamin in the diet, it is recommended to use specialized supplements to meet the needs of the body.
While nutritional supplements cannot replace regular foods, they can provide the body with the missing nutrients.
To identify a lack of vitamins and minerals in the body, you need to consult a doctor who can also recommend certain supplements and set their dosage, taking into account the individual characteristics of a person.
Vitamin A
In some cases, an increase in anxiety is caused by a lack of vitamin A. Due to the fact that this trace element has antioxidant properties, it can reduce anxiety.
To eliminate the symptoms of anxiety, experts recommend taking 10,000 IU of this vitamin per day at a time.
B-group vitamins
B-group vitamins are substances necessary for the normal functioning of the body. Their deficiency can lead to disruption of the nervous system. That is why the additional inclusion in the diet of vitamin complexes containing these trace elements allows you to get rid of depression and anxiety.
Experts recommend supplementing with 300 to 500 mg of B vitamins per capsule or tablet. In this case, the intake of such supplements should be carried out no more than once a day.
Vitamin C
Vitamin C, which has antioxidant properties, can prevent oxidative processes that lead to disruption of the nervous system. These destructive processes can cause anxiety.
This effect can be prevented by taking 500 to 1000 mg of vitamin C per day. The corresponding amount of substance can be divided into two doses.
Vitamin D
Vitamin D is needed by the human body to improve the absorption of a number of micronutrients necessary to maintain the functioning of most body systems. That is why the lack of this vitamin can be the cause of the lack of other trace elements in the body, which can lead to increased levels of anxiety.
The recommended daily intake of vitamin D is 1 to 2 thousand IU. Specialists allow the division of the above volume into several stages.
Vitamin E
With increased levels of stress or anxiety, the human body begins to use vitamin E in large quantities. In this regard, the use of this element at the same time as eating can eliminate the symptoms of anxiety and stress.
For this, it is enough to consume approximately 400 IU of vitamin E once a day. Fish oil
Fish oil is rich in omega-3 fatty acids with antioxidant properties. Researchers have found that these acids are able to reduce anxiety levels.
The recommended intake of omega-3 fatty acids, which include DHA, EPA and ALA, is about 2 grams per day. It is allowed to divide the above dosage into several doses.
Gamma-aminobutyric acid
Gamma-aminobutyric acid is one of the most important neurotransmitters in the human brain. The lack of this substance can not only cause anxiety, but also increase it. Studies have shown that adding this acid to the diet can eliminate the symptoms of anxiety by restoring balance.
The daily intake of this substance should be between 500 and 750 mg. At the same time, this volume can be used both in one and in several doses.
L-theanine
An amino acid found in green tea called L-theanine has a calming effect.
So, in the framework of one of the studies, it was found that this substance can not only eliminate the symptoms of anxiety, but also reduce pain. The amount of L-theanine recommended for consumption is 200 mg.
Magnesium
The mineral magnesium is one of the most important trace elements in the human body. Despite the fact that the volume of this trace element in the human body is relatively small, its deficiency can lead to serious consequences, one of which is an increased sense of anxiety.
Eliminate this effect will allow the use of 100 to 500 mg of this substance per day.
5-hydroxytryptophan
5-hydroxytryptophan is one of the neurotransmitters used by the human brain. This substance is a precursor of serotonin, also known as the "happiness hormone". The use of 5-hydroxytryptophan, according to the results of experiments conducted in 2012, can eliminate the symptoms of anxiety. However, it is only effective when taken in combination with other drugs used in some psychiatric treatments.
Experts recommend taking 50 to 200 mg of this substance per day to relieve anxiety and anxiety symptoms.
Anxiety Relieving Herbs
Some herbs contain phytochemicals that can completely eliminate anxiety and anxiety symptoms. To achieve this effect, such herbs are used in the form of extracts, teas and tinctures.
Ashwagandha
Ashwagandha, which is one of the medicinal herbs used in traditional medicine, can have a calming effect on the human body, like powerful drugs.
Experts recommend that approximately 900 mg of this herb be included in the diet to relieve feelings of anxiety and anxiety. It is also allowed to take capsules of the same name up to two times a day, provided that 450 mg of a medicinal plant is contained in one capsule.
Bacopa
Bacopa belongs to the Plantain family. This medicinal plant helps to protect neurons from damage, as well as lower the level of cortisol in the blood, which is considered the main cause of stress.
Due to this, bacopa is considered one of the best herbs for reducing anxiety and anxiety. The daily intake of the extract should be approximately 500 mg. If necessary, this volume can be divided into two doses.
Chamomile
Chamomile has been used in folk medicine for decades as a remedy for anxiety. In this case, this plant can be used both in the form of tea and in the form of an extract contained in capsules.
Anxiety can be reduced by consuming 350 to 500 mg of chamomile per day. In this case, the reception of this volume can be divided into two times.
Intoxicating pepper
Intoxicating pepper, also known as the plant called kava kava, is one of the most effective sedatives. In the process of conducting research, it was found that this plant enhances the effectiveness of gamma-aminobutyric acid contained in the human body. Thus, the extract of this plant enhances the body's ability to withstand stress and anxiety.
The daily intake of intoxicating pepper extract should be approximately 250 mg.
It is important to note that the duration of consumption of the kava plant should not exceed four weeks. Lavender
Lavender has long been used as an effective treatment for anxiety and stress symptoms. This plant is able to have a sedative effect on the central nervous system, which can reduce anxiety and prevent the development of depression.
Experts recommend using lavender in combination with other anxiety-reducing herbs. However, the independent use of this plant is also allowed. In the latter case, its dosage should not exceed 400 mg per day.
Melissa
Another plant with sedative properties is lemon balm, which is also considered a relative of lavender. To eliminate feelings of anxiety and anxiety, experts recommend using an extract of this plant in a volume of up to 500 mg per day.
Passiflora
A plant called passionflower is used in folk medicine to reduce stress and anxiety. According to a study conducted in 2017, the effectiveness of this plant is comparable to powerful drugs for eliminating anxiety.
Anxiety, anxiety and stress symptoms can be relieved with approximately 500 mg of this herb extract, which is usually sold in capsule form.
Rhodiola
A plant native to the Alpine regions called Rhodiola has been recognized as one of the best folk remedies for reducing anxiety. This plant has been used in folk medicine for over 100 years.
Doctors recommend taking two capsules of rhodiola extract daily to relieve symptoms of anxiety. In this case, the total volume of the substance in them should be approximately 500 mg.
St. John's wort
One of the folk remedies for depression and anxiety is a herb called St. John's wort. According to research, this plant is more effective in reducing the level of anxiety associated with depression.
The recommended intake is 300 mg per day. It is important to note that taking this medicinal herb is unacceptable when using contraceptives.
Valerian
Although valerian is one of the most effective sleep aids, its extract can also be used to reduce anxiety.
The daily intake should not exceed 500 mg per day.
Effective Anxiety Blends
Specialty anxiety supplements can contain not only vitamins or herbs, but blends of several ingredients. This is due to the fact that some herbs and trace elements, with a complex effect, can achieve a better effect than a single component. Consider the most popular connections.
Ashwagandha and Bacopa
The combination of Ashwagandha and Bacopa is often found in Indian folk and traditional medicine. This is due to the fact that the combined effect of these herbs is several times greater than the effect of each of them individually.
Bacopa and fish oil
Bacopa is recommended to be used in combination with food to increase its effectiveness. This is due to the fact that this plant belongs to fat-soluble substances, which indicates its maximum effectiveness when combined with fats. That is why bacopa is considered the most effective for reducing stress when combined with fish oil, which protects neurons from destruction.
Lavender and chamomile
Chamomile and lavender are among the most effective herbal sedatives. According to research results, the use of a combination of these two plants can achieve an effect comparable to potent sedatives.
Passionflower and St. John's wort
Many researchers are unsure of the effectiveness of St. John's wort as a means to reduce anxiety. However, they claim that this herb is able to enhance the action of other plants. In this regard, the combination of St. John's wort and passionflower is considered an effective remedy for the symptoms of anxiety.
Melissa and valerian
Melissa, like valerian, is one of the most powerful herbal sedatives. Because of this, the combination of both of these herbs allows you to achieve maximum effectiveness in eliminating the symptoms of anxiety.
Conclusion
While all of the above supplements are recommended for anxiety relief, it is recommended that you consult your doctor before adding them to your diet.
This is due to the fact that some of them, depending on the individual characteristics of the body, can cause side effects. The doctor is then able to choose the most suitable supplement and amount of supplementation, or suggest an alternative way to treat anxiety symptoms by including herbs in the diet.
Dietary supplements to reduce anxiety levels are not recommended for the following categories of people:
elderly - over 65 years of age;
women during pregnancy;
children.
If a new supplement is included in the diet, it is necessary to monitor the state of health and, in case of negative changes, seek medical help.
Research links
1. Apaydin EA, et al. (2016). A systematic review of St. John's wort for major depressive disorder. DOI:
10.1186/2Fs13643-016-0325-22. Benson S, et al. (2013). An acute, double-blind, placebo-controlled cross-over study of 320 mg and 640 mg doses of Bacopa monnieri (CDRI 08) on multitasking stress reactivity and mood.
