Vitamins for anti anxiety
11 Vitamins for Anxiety Relief — Talkspace
Our bodies work endlessly to process and use the nutrients we get from the foods we eat and the beverages we drink. It’s these vitamins, minerals, and other dietary components like fats, sugars, and carbohydrates, that give us the fuel we need to live. It’s also what supports our immune system against disease, repairs cellular damage caused by toxins, promotes faster-wound healing, and even helps our brain to concentrate, remember, and process emotions.
Much research has been done showing a direct link between vitamin deficiency and cognitive decline and emotional challenges. These studies suggest that even beyond physical health benefits, some vitamins like vitamin D and B can be effective in reducing mild symptoms of mood disorder.
What Vitamins Are Good for Anxiety?
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. Be sure to discuss this with your doctor before starting supplements, especially if you’re taking other medications.
If you were wondering how to treat anxiety with vitamins, some of the best vitamins for anxiety include both water-soluble vitamins that dissolve quickly in the body, as well as fat-soluble vitamins that circulate through the bloodstream and are stored by the body when not in use.
Vitamins alone won’t cure your anxiety, but they may help bolster your health and mood overall. A review of 24 studies suggests that herbal and vitamin supplementation can be a beneficial and effective therapy for treating anxiety. Especially when taken in addition to other forms of treatment, like therapy for anxiety, medication, and self-help techniques, vitamins might be an integral component of your overall treatment plan for dealing with anxiety. Read on to learn more.
Water Soluble Vitamins for Anxiety
Water-soluble vitamins are extremely important and can be taken on a regular basis to help support mental health and functioning.
While vitamin C and a vitamin B complex can help support brain functioning and regulate mood (decreasing anxiety) and improve symptoms of stress and fatigue, speak with your doctor before you consider taking them.
Vitamin C
A vitamin C deficiency can leave you feeling fatigued or depressed. Research shows deficient vitamin C levels can result in cognitive impairment and motor deficit. These studies also show that vitamin C supplements can potentially offer beneficial results in treating certain mental health conditions, like major depressive disorder (MDD) and anxiety.
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.
Vitamin B1 (thiamine)
Like other B vitamins, B1 supports healthy organ functioning, and thiamine has been found effective in treating a variety of anxiety disorders. It does this by helping to maintain a healthy nervous system which is important for effectively combating the stress symptoms.
Vitamin B6 (pyridoxine)
Research on pyridoxine shows it’s successful as an anti-stress therapeutic that can have a significant impact on serotonin and GABA, the neurotransmitters that control anxiety and depression.
Vitamin B9 (folic acid) and B12 (cobalamin)
Vitamins B9 and B12 are both thought to treat symptoms of anxiety.
Folic acid has many uses in the body, and B9 deficiency has been linked to higher levels of anxiety and depression. When taken in conjunction with B12, these B super-vitamins help metabolize serotonin, which is important for mood regulation.
Vitamin B12 is considered an important brain and nervous system micronutrient and is often used for anxiety. It helps to ensure normal function for your nerves, which can help combat physical symptoms of anxiety. Someone with a deficiency in bitamin B12 may experience increased feelings of anxiety and other potential sychiatric symptoms. Therefore, vitamin B12 can be a great supplement to take if advised by a doctor.
Vitamin B3 (niacin)
Since niacin isn’t stored in the body, many people are likely lacking this all-important B vitamin that helps keep your nervous system, digestive system, and skin healthy. Niacinamide (a form of vitamin B3) has been shown in animals to work in the brain in ways similar to anxiety medications. While further research is needed, some studies show that niacinamide might be beneficial in treating anxiety disorders.
Magnesium
While not technically a vitamin, magnesium is a water-soluble mineral that plays several roles in the body, including supporting optimal nerve and muscle function and energy production. It’s also important for blood pressure regulation. Magnesium deficiency has been linked to anxiety-related conditions, and while more research needs to be done, some studies suggest that increasing your intake can have a significantly positive effect on anxiety symptoms.
Fat Soluble Vitamins for Anxiety
Vitamin A (B-carotene)
Many people who have anxiety also have a vitamin A deficiency.
Not only does vitamin A promote well-being, it also helps nourish the nervous system and relax muscles. A strong and balanced nervous system helps to minimize stress and when you feel relaxed, the physical symptoms of anxiety may not affect you as much. Sufficient levels of the fatty acids found in vitamin A have been found in studies to help those who suffer from panic attacks and generalized anxiety disorder (GAD).
Vitamin D
A vitamin D deficiency has been linked to higher levels of anxiety. So does vitamin D help with depression and anxiety? According to a 2015 review study, people with symptoms of anxiety or depression sometimes also had reduced levels of calcidiol (or calcifediol), which is made when vitamin D breaks down in the body. Since so few plant foods contain vitamin D, taking supplements, spending more time in the sun, and eating fatty fish like salmon and mackerel can increase vitamin D levels, potentially helping reduce anxiety.
Vitamin E
Vitamin E is well known as a beauty drug because it supports healthy skin, hair, and nails.
Additionally, depleted stores of vitamin E can lead to more intense anxiety symptoms. Research suggests that vitamin E, which is rich in antioxidants, might help to restore emotional balance and combat the symptoms of generalized anxiety disorder (GAD).
Vitamin K
A laboratory study showed that high blood glucose levels, memory deficit, depression, and anxiety were all reduced when taking vitamin K. Further, vitamin K has been shown to actually prevent the development of depression and anxiety while promoting a general sense of well-being.
“Vitamins B, C, and (water soluble) magnesium have been impactful for many who have anxiety and depression. It’s important to remember that supplements and medications are proven aids at decreasing symptoms. While they can offer relief and healing when anxiety is problematic, skills like meditation, overall nutrition, and regular exercise can also help close the loop in a holistic way.”
Talkspace therapist Elizabeth Keohan, LCSW-C, MSW
When to Seek Treatment
Knowing what vitamins are good for anxiety can help reduce symptoms in some cases, including feeling nervous, restless, or tense.
If you’re experiencing high levels of anxiety 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.
Children, pregnant women, and seniors are the most common populations to suffer extreme consequences from a lack of proper vitamins and minerals. That said, any person, at any age, can experience higher levels of anxiety and depression, which might be due to prolonged deficits of certain vitamins. However, it’s also true that many people experience depression and anxiety without any vitamin deficiencies.
Before starting a daily regimen of supplements, it’s important to talk to your doctor to make sure anything you take won’t interfere with other medications or a current medical issue.
For example, both vitamin A and K can have negative interactions with blood thinners, and too much vitamin D can cause a toxic buildup of calcium in the body.
Vitamins along with other forms of treatment like in-person or online therapy can be extremely impactful when it comes to treating anxiety and depression. While vitamins won’t fully treat or cure your anxiety, they can help bolster your health, improve your energy, and enhance your overall well-being. Dealing with depression and anxiety can be taxing, both emotionally and physically. If vitamins can potentially help, you deserve to know. Your doctor can order a simple blood test to evaluate your vitamin levels and see if you’re deficient in anything that may be contributing to increased levels of anxiety.
Vitamin deficiencies can be caused by certain medical conditions, a lack of good nutrition, or not getting enough water and/or sunshine. If you’re on a highly restrictive diet plan, make sure you’re supplementing with proper dietary substitutions when needed. Adding the right supplements so your body benefits from the full spectrum of vitamins and minerals might make all the difference in the world.
See references
- Macpherson H, Rowsell R, Cox K et al. The Effects of Four-Week Multivitamin Supplementation on Mood in Healthy Older Women: A Randomized Controlled Trial. Evidence-Based Complementary and Alternative Medicine.
- Penckofer S, Kouba J, Byrn M, Estwing Ferrans C. Vitamin D and Depression: Where is all the Sunshine?. Issues Ment Health Nurs. 2010;31(6):385-393.
- Sathyanarayana Rao T, Asha M, Ramesh B, Jagannatha Rao K. Understanding nutrition, depression and mental illnesses. Indian J Psychiatry.
- Lakhan S, Vieira K. Nutritional and herbal supplements for anxiety and anxiety-related disorders: systematic review.
- Kennedy D, Veasey R, Watson A et al. Effects of high-dose B vitamin complex with vitamin C and minerals on subjective mood and performance in healthy males.
- Han Q, Shen T, Wang F, Wu P, Chen J.
Preventive and Therapeutic Potential of Vitamin C in Mental Disorders. - Oliveira I, de Souza V, Motta V, Da-Silva S. Effects of Oral Vitamin C Supplementation on Anxiety in Students: A Double-Blind, Randomized, Placebo-Controlled Trial.
- Cornish S, Mehl-Madrona L. The role of vitamins and minerals in psychiatry.
- McCarty M. High-dose pyridoxine as an ‘anti-stress’ strategy. Med Hypotheses. 2000;54(5):803-807.
- Young L, Pipingas A, White D, Gauci S, Scholey A. A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and ‘At-Risk’ Individuals.
- Prousky J. Supplemental Niacinamide Mitigates Anxiety Symptoms: Three Case Reports. Journal of Orthomolecular Medicine. 2005;20(3):167-176.
- Boyle N, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review.
- Gautam M, Agrawal M, Gautam M, Sharma P, Gautam A, Gautam S. Role of antioxidants in generalised anxiety disorder and depression.
- BIČÍKOVÁ M, DUŠKOVÁ M, VÍTKŮ J et al. Vitamin D in Anxiety and Affective Disorders.
- Gancheva S, Zhelyazkova-Savova M. Vitamin K2 Improves Anxiety and Depression but not Cognition in Rats with Metabolic Syndrome: a Role of Blood Glucose?. Folia Med (Plovdiv).
Supplements for anxiety: Best types and evidence
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Research suggests that various supplements, including vitamins, omega-3 fatty acids, and herbal remedies, may help relieve the symptoms of anxiety. We list the best 10, as well the evidence supporting them, here.
Anxiety can take many forms. It can cause worry, unease, fear, or panic.
According to the Anxiety and Depression Association of America, generalized anxiety disorder (GAD) affects around 6.8 million adults. Other anxiety disorders include panic disorders and phobias.
Treatment options for anxiety disorders include therapy, medication, or a combination of both. Some natural supplements could also help with everyday anxiety. However, not all supplements are safe or effective.
Share on PinterestVitamin D and vitamin B complex may help ease symptoms of anxiety.According to the National Center for Complementary and Integrative Health (NCCIH), kava was a popular choice before researchers determined that it can cause severe liver disease.
Passionflower is an example of an anxiety remedy that does not have enough quality evidence to support claims of its effectiveness. Studies that do support passionflower’s anti-anxiety effects have serious flaws.
The supplements we discuss in detail in the sections below show promise in easing anxiety symptoms.
They also have a good record of safety, as backed up by scientific evidence.
Vitamin D plays an important role in mood regulation and nerve and brain health.
Research has established a link between vitamin D levels and depression, claiming that taking vitamin D supplements may help treat the condition.
Some research suggests that there could be a link between vitamin D deficiency and anxiety disorders. A 2017 study found that taking vitamin D supplements improved both depression and anxiety in women with type 2 diabetes.
However, research into the link between anxiety and vitamin D has produced mixed results, so further studies are necessary to explore the connection.
The body makes vitamin D as a result of the skin’s exposure to sunlight. People can get more vitamin D by spending more time in the sun, eating foods rich in vitamin D — the main source being oily fish, such as salmon and mackerel — or taking vitamin D supplements.
Few plant foods contain vitamin D, so it can be difficult for people following vegetarian or vegan diets to get enough vitamin D from the diet alone.
Vitamin D is unlikely to interact with anti-anxiety medications, although it may interfere with other prescription drugs.
For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub.
B vitamins are a group of eight different nutrients that work together to manage many processes in the body, including stress levels.
A 2017 study found that the participants who had lower blood levels of vitamin B12 were more likely to have depression or anxiety.
Moreover, a 2018 study found that people who ate foods high in B vitamins — in this case, yeast-based spreads, such as Marmite and Vegemite — had better anxiety and stress scores than people who did not. This was more pronounced for spreads fortified with vitamin B12.
Taking B complex supplements can help a person get enough of all the B vitamins.
Learn more about the benefits and uses of vitamin B complex supplements here.
People can usually get enough B vitamins from eating a variety of nutritious foods.
Some B vitamins, including vitamins B12 and B2, or riboflavin, mostly occur in animal-based foods. For this reason, people following a vegetarian or vegan diet may need to obtain these nutrients in other ways.
Read about vegetarian and vegan food sources of vitamin B12 here.
Vitamin B supplements are unlikely to interact with anxiety medications. However, they may interfere with other prescription medications.
Magnesium is an important mineral necessary for effective functioning of almost every system in the human body.
Several studies suggest that it plays a role in anxiety.
A 2017 systematic review looked at the results of 18 different studies. The researchers found that magnesium supplements may improve measures of anxiety in people vulnerable to the condition. They note, however, that the quality of evidence is currently poor.
Also, a short 2016 review study reports that people with anxiety related to premenstrual syndrome benefited from taking magnesium supplements.
A person can take magnesium supplements or obtain the nutrient by eating the following high magnesium foods:
- whole wheat
- spinach
- quinoa
- almonds and cashews
- dark chocolate
- black beans
Taking high doses of magnesium can cause diarrhea. Start with a lower dose, such as 100 milligrams (mg). Avoid exceeding 350 mg per day without a doctor’s approval.
Magnesium can interfere with the efficacy of drugs such as antibiotics. Some drugs, including antidepressants and antipsychotic medication, may also interfere with magnesium.
L-theanine is an amino acid that occurs in green and black tea. Some evidence suggests that it is a mild sedative and anti-anxiety agent.
A 2016 double-blind study found that people who consumed a beverage containing 200 mg of L-theanine had lower stress response and cortisol levels after undertaking a challenging task than those who received a placebo.
Start with the lowest effective dosage of L-theanine.
Supplements often come in 200-mg capsules. People should not exceed 400 mg without first consulting a doctor.
L-theanine may interact with midazolam. Also, people should not combine L-theanine with sedatives.
A supplement that contains a wide range of vitamins and minerals may benefit people with anxiety.
A 2019 study reports that a supplement that contained B vitamins, vitamin C, calcium, magnesium, and zinc significantly decreased anxiety in young adults.
A 2018 study notes that multivitamin supplements may benefit people who have mood disorders, such as anxiety.
Each brand of multivitamins contains a different composition of ingredients. It is advisable to check with a doctor or pharmacist about which may be best.
Multivitamins typically do not interfere with anxiety medications.
Omega-3 fats are present in foods such as fish and flaxseed. They play an important role in brain health.
The body cannot make these fats, so people need to get them from their diet.
A 2018 systematic review and meta-analysis looked at the results of 19 clinical trials and concludes that taking an omega-3 supplement, such as fish oil, could be helpful for people with anxiety.
A 2018 review study suggests that a low intake of omega-3 fats can raise the risk of anxiety and depression and that taking omega-3 supplements could help prevent or treat these conditions.
Learn about the best dietary sources of omega-3 here.
Omega-3 fatty acids can interfere with certain medications, including blood thinners. People should seek guidance from a doctor before taking omega-3 supplements if they have existing health conditions or take any prescription medication.
Share on PinterestValerian root is safe to use for short periods.
People have used the valerian plant as medicine for thousands of years.
The NCCIH states that valerian is safe for otherwise healthy adults to use for short periods and that people use it for anxiety.
However, more studies are needed before researchers know whether it is effective. There are, as yet, no studies that prove it is safe for long-term use.
A 2017 double-blind study compared the effects of valerian and a placebo on 48 women experiencing postmenopause. It notes that those who took the supplements reported lower levels of anxiety and depression.
Valerian can have adverse effects when people take it with sedatives and anxiety medications, such as benzodiazepines.
Chamomile is a daisy-like flower that people have used for thousands of years for its calming effects.
The NCCIH explains, “Some preliminary studies suggest that a chamomile dietary supplement might be helpful for [GAD].”
It also states that the research community does not know much about chamomile’s effects yet, because scientists have not studied it to a reliable degree in humans.
A 2016 study reports that people who took chamomile extract for 8 weeks had a reduction in GAD symptoms. Its effects were comparable with those of an anti-anxiety drug. The participants took 1,500 mg of chamomile per day.
A randomized study from 2016 found that people who took 500 mg of chamomile extract three times per day had fewer symptoms of GAD than those who took a placebo.
People can take chamomile supplements, use chamomile essential oils, or drink chamomile tea.
Chamomile may interact with other drugs. A person should consult a healthcare professional before taking chamomile.
Some people find the scent of lavender relaxing. Some evidence suggests that smelling this plant can help ease anxiety.
The NCCIH states that people use lavender for anxiety but that the existing research into its effectiveness has produced mixed results. Therefore, more research is needed.
A 2017 study found that people who used lavender aromatherapy before surgery had lower anxiety than those who did not.
People can inhale a lavender essential oil by using an essential oil diffuser. They may also apply lavender essential oil to the skin after diluting it with a carrier oil, such as olive or coconut oil.
Lavender may enhance the effects of some drugs, including antidepressants, sedatives, and anxiety medication.
Lemon balm is an herb that has leaves with a lemon-like aroma. It is related to mint and is a popular calming remedy.
A 2016 study found that lemon balm tea, or Melissa officinalis, improved anxiety symptoms and sleep quality in people who had experienced burns.
A 2019 double-blind study looked at the cases of people who recently had heart bypass surgery. Those who took capsules containing 1.5 grams of dried lemon balm per day had lower anxiety levels than those who took a placebo.
Lemon balm may interact with sedatives.
Many different supplements can be helpful for people with anxiety.
Before taking any natural supplements, it is advisable to seek guidance from a doctor. People should not stop taking anxiety medications without a doctor’s approval.
Buying supplements
People can buy most of the supplements listed above from a drugstore or grocery store.
Otherwise, they can choose from a range of brands online:
- vitamin D
- vitamin B complex
- magnesium
- L-theanine
- multivitamins
- omega-3 fatty acids
- valerian root
- chamomile
- lavender
- lemon balm
Supplements are not the only way to manage anxiety using natural remedies. People who have anxiety may also wish to try meditation, yoga, deep breathing techniques, and regular exercise to help manage their symptoms.
Vitamins to reduce stress and anxiety.
https://vitamina.ru/
Feeling a little uneasy?
How not to feel if the world has gone crazy. Lots of reasons to be a little nervous. Feeling irritated lately and looking for something to help you deal with your anxiety?
Here are a few simple anxiety vitamins that can help:
B vitamins are vitamins that play a key role in the natural treatment of anxiety.
They are most important for the proper functioning of the nerves.
Magnesium also ranks high on the list of effective nutritional supplements. This important mineral plays many key roles in the body, mainly helping the nerves and muscles to function optimally.
Magnesium helps muscles relax. The usefulness of this supplement for stress and anxiety cannot be underestimated.
Vitamin D is by no means proven to be the right vitamin to take for stress or anxiety. However, we want to suggest that he can play a role.
Science has shown that vitamin D deficiency is associated with low levels of serotonin.
Low levels of this chemical in the brain are known to cause depression and anxiety.
Without that, taking a safe dose of vitamin D is a good idea.
Vitamin D is recommended for most of us for many reasons, including its important role in immunity.
When treating anxiety and stress, it's not just about vitamins.
What else, you ask?
It turns out there are many simple things you can do besides taking vitamins.
The good old lifestyle advice is still very relevant. Physical exercise and healthy sleep.
In addition to these lifestyle basics, it is also worth paying attention to meditation. There are many videos on Youtube or applications on the phone.
And always remember, one important thing when choosing vitamins is to consult a doctor.
10/11/2020
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Natural remedies for anxiety.
What Supplements to Take When You're Stressed
Dietary supplements are not an alternative to drugs and do not replace medication prescribed by a doctor. 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's systems, taking into account the individual characteristics of the individual, including:
a recent operation;
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.
Consider the main foods and supplements that can improve health and reduce anxiety and anxiety.
Anxiety and Anxiety Vitamins and Supplements
Supplementation is optional if a balanced diet is followed. 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 the 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 essential substances 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 necessary for the human body to improve the absorption of a number of trace elements 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.
To 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 daily 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 including approximately 900 mg of this herb in the diet to relieve 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
Traditional medicine uses a plant called passionflower 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.
Valeriana
While 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 Relief Blends
Specialty Anxiety Relief Supplements may contain not only vitamins or herbs but also 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 an anxiety-reducing agent. 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 sedatives of plant origin. Because of this, the combination of both of these herbs allows you to achieve maximum effectiveness in eliminating the symptoms of anxiety.
Conclusion
Although all of the above supplements are recommended for anxiety reduction, 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.
