What deficiency causes anxiety

8 Nutrient Deficiencies That May Contribute To Anxiety

Anxiety affects us all in different ways.

Anxiety affects us all in different ways. For some, it comes as a normal and healthy response to stressful situations; our bodies way of telling us to get ready for action. A fast flow of adrenaline into the blood system brings your attention to the problem at hand, and you find yourself analysing the same issue over and over again, fixating on possible escape routes or obsessing over possible solutions.

This is helpful and necessary in rational doses – but for many Kiwis, experiencing anxiety means a lot more than that. When high levels of anxiety become a part of a daily routine, it can take over rational thought in a way that can feel overwhelming, frightening and debilitating. Situations that once seemed straightforward can start to feel impossible – meeting up with friends, leaving the house, going to work for the day.

When high levels of anxiety become a part of a daily routine, it can feel overwhelming, frightening and debilitating.

It’s a serious affliction, one that requires us to look deeper into our own bodies, minds, and the way they interact. While there is no one definitive ‘cure’ or treatment for anxiety, it is possible to actively try and ease our anxiety in a variety of ways – one being through nutrition.

It’s All Connected

First, it’s important to understand how your body and mind are connected.

When you find yourself feeling overwhelmed with stress, anxiousness or spiraling moods, you use up nutrients faster, which is why it’s important, especially in the modern world, that we are eating nutrient wholefoods.

The key here is neurotransmitters, the chemical messengers that tell the cells in our body what to do.

Take tennis for example – when you’re playing, you don’t actively instruct your body to lift your arm to swing the racquet. Your neurotransmitters tell your neurons what to do, without you even consciously thinking. But how does this link to nutrients and the food we eat?

The building blocks of neurotransmitters are amino acids. Of the 20 amino acids used by the body, 9 are essential and must be consumed through the foods we eat. When we have nutritional deficiencies in our diet, we essentially weaken the brain's ability to create and send healthy messages, leading to disrupted, lacking or ineffective neurotransmitters. When these chemical messengers are disrupted, the message may then go right back to the transmitter or be lost altogether – impacting our concentration, appetite, memory and mood.

Now we know the why, it’s time to take action! But what key nutrient deficiencies are associated with anxiety and low mood? And what does this look like in terms of food?

We’ve identified a selection of key nutrients that could support easing anxiety, alongside lifestyle factors. It won’t be the same for everyone, but it’s a great place to start.

1. Magnesium

Magnesium supports you in bringing more calm into your life, by nurturing your brain's ability to release stress hormones. This means when you feel like you’re being overrun by a busy mind, magnesium supports you in finding some space to relax, including better sleep too.

Magnesium is the third most abundant mineral in the body.

Magnesium is the third most abundant mineral in the body and it is involved in over 600 biochemical reactions – that’s one very important nutrient!

What to eat? Dark green veggies such as spinach, pumpkin seeds, dark chocolate, nuts, bananas, almonds, legumes, whole grains, avocados, beef, and lamb.

2. Vitamin D

Every tissue in our body has vitamin D receptors, making it essential for how we feel on a daily basis. It also plays a key role in the production and release of dopamine and serotonin – our trusty ‘happy hormones’.

What to eat? Fatty foods such as salmon, herring, tuna, mackerel, sardines, oysters, beef liver, egg yolks and mushrooms (particularly if they have been left out in the sun). Also, getting safe sun exposure between the hours of 11am and 3pm is good for soaking up vitamin d.

3. B6

Vitamin B6 is a key nutrient that supports our entire nervous system. It plays an essential role in producing and regulating the calming neurotransmitters in our brains, such as serotonin and GABA, which can impact depression and anxiety. It has also been found to increase the effectiveness of magnesium by increasing its cellular uptake and limiting its excretion.

What to eat? Carrots, peanuts, kumara, potatoes, poultry, pork, fish, eggs, green peas, soya beans, whole grains, bananas, and avocados.

4. Iron

Iron is found in every living cell. It carries oxygen to all parts of the body, plays a critical role in proper brain formation and it is essential for the production of serotonin. Low iron levels leave us not only feeling fatigued and irritable, but they are also associated with an increased risk of developing anxiety. However, small doses are key! Some research has suggested that too much iron can increase anxiety, so it’s recommended to get your iron from whole food sources as much as possible and monitor your levels regularly.

Iron is found in every living cell.

What to eat? Lean meats such as beef and lamb, eggs, sardines, cooked beans and lentils, and lightly sauteed greens such as spinach and broccoli. Consuming vegetable sources with vitamin C (kiwi fruits, citrus fruits, strawberries, red and green peppers) will also increase its absorption. Avoid gluten as this can reduce iron absorption.

5. Omega 3 fish oil

Seeing as our brains are made up of 60% fat, it makes sense that consuming good fats – particular anti-inflammatory omega-3 fatty acids – is essential for optimal brain health and can support feelings of depression.

Our brains are made up of 60% fat.

It is important, however, to know that omega 3’s are natural blood thinners, so those on warfarin or other blood thinning medication should seek advice from your GP before taking.

What to eat? Walnuts, flax seeds, chia seeds, wild salmon, sardines, mackerel, herring, and eggs.

6. Zinc 

Zinc is a vital nutrient, used in over 200 enzymes reactions in the body, which means you need it to function daily.  Zinc is required for a healthy nervous system, immune function, high energy, metabolic regulation, stomach acid production and gut health, as well as increasing the absorption of other key nutrients.

Zinc is also a key player in making neurotransmitters such as serotonin and dopamine. It also stimulates the vagus nerve, which sends messages of ‘calm’ to the brain, which can support anxiety.

What to eat? Oysters, red meat, lentils, kidney beans, eggs, pumpkin seeds, sunflower seeds, cashews, mushrooms, and spinach. Avoid alcohol, tea, and coffee as these compete with and can inhibit its absorption.

7. Antioxidants

‘Free radicals’ are continually produced during metabolism, and they serve important functions essential to our survival, such as killing bacteria that try to infect us. However, they are unstable molecules that can also damage cell membranes and DNA if there are high numbers of them. When free radicals outnumber antioxidants, this can lead to oxidative stress (OS), and cases of anxiety and depression have been correlated with low antioxidant status and higher OS.

What to eat? Berries and grapes (particularly the red, blue, black and purple varieties), dark green veggies, orange vegetables such as sweet potatoes and pumpkin, oranges, tomatoes, and avocados. Also red and green peppers, green tea, whole grains, red kidney beans, pinto beans and black beans, garlic, artichokes, nuts, and spices, especially turmeric, thyme and oregano.

8. Selenium

Selenium is an essential trace element, the precursor to the body's master antioxidant, glutathione. It’s required to support a healthy immune system, thyroid function and prevent cell damage from free radicals. It has also critical for the brain, and for cognitive function. In fact, it is so important that when selenium is deficient, the brain is the last place that levels drop.

A brazil nut a day helps keep the blues away.

What to eat? Brazil nuts, fish and seafood, eggs, mushrooms, sunflower seeds, pork and poultry.

As you can see, many individual foods come up time and time again – so it should be easy to start incorporating some of these nutrient-rich foods into your diet.Try to avoid skipping meals, as doing so may see a drop in blood sugar levels, leaving you feeling jittery and nervous.

Overall, tackling anxiety can be incredibly frustrating, overwhelming and downright scary – but a healthy and varied diet is a simple, straightforward approach to get you started. Your body is incredibly complex and intricate, and you will be amazed at the positive effect the right nutrient balance can have on your mind, mood, and happiness.


Please see your GP if you have concerns regarding your mood and anxiety.

If your situation is an emergency, or if you or someone is at risk, call 111.

For support, you can contact:
Need to Talk? Free call or text 1737 anytime for support from a trained counsellor.

8 Nutrient Deficiencies That Cause Depression and Anxiety

If you’re managing depression, anxiety, or both, you have been told that pharmaceuticals are the only way to manage your mood. Antidepressants and anti-anxiety medications can be absolute life-savers in the short term. Long term, these drugs can have dangerous side effects. They can also be hell to get off of. Antidepressant drugs can also cover up the root cause of your mental health concerns. They can keep you from learning about what your body really needs to balance your mood and energy. No shade or shame or BS if antidepressants and anti-anxiety pills are working for you! Your body, your choices. If you’d like to learn about common factors that may be playing a part in your mental health concerns, read on my love!

Nutrients, vitamins and minerals are vital for maintaining your mental health. When these things are out of balance, symptoms like depression, anxiety and fatigue can rear their ugly little heads. If your mental health could use some support, it’s worth checking out if you are deficient in the following:

1. B Vitamins

Low levels of B vitamins are correlated with depression, fatigue, and irritability. Increasing your intake of B vitamin-rich foods can lead to improvements in mood and energy. Most important for mental health are vitamins B6, B12 and B9 (folate).

These vitamins play a vital role in producing chemicals, like serotonin, that affect mood and other brain functions. They’re also important for help us detoxify, and keep our hormones in balance. The methylation process and other detox processes in our bodies depend on having enough of the right kind of B vitamins.

Aside from B12, which you can read more about here, your body cannot store these vitamins for long periods, so you have to replenish them regularly through food (1).

My favorite food sources of B vitamins include:
  • Beef liver: 1 ounce (20 micrograms)
  • Sardines: 3 ounces (6.6 micrograms)
  • Atlantic mackerel: 3 ounces (7.4 micrograms)
  • Lamb: 3 ounces (2.7 micrograms)
  • Wild-caught salmon: 3 ounces (2.6 micrograms)
  • Nutritional yeast: 1 tablespoon (2.4 micrograms)
  • Feta cheese: 0.5 cup (1.25 micrograms)
  • Grass-fed beef: 3 ounces (1.2 micrograms)
  • Cottage Cheese: 1 cup (0.97 micrograms)
  • Eggs: 1 large (0.6 micrograms)



Iron helps your red blood cells carry oxygen to your brain, organs and every little corner of your body. The health of your brain and your nervous system depend on healthy iron levels. Low iron levels can result in less oxygen going to your cells. Iron deficiency can cause a range of symptoms including depression, fatigue, low energy, weakness and irritability.

Folks who menstruate monthly or are pregnant are at greater risk for iron deficiency. Low iron levels in humans who do not have a regular monthly bleed or who are not gestating a wee fetus can be a serious concern, and can indicate an occult, or hidden, source of blood loss. No need to freak out or worry. Just make sure you get some competent medical care, k?

Heme foods rich in iron:
  • Oysters, mussels and clams
  • Liver, beef or chicken
  • Beef
  • Chicken
  • Eggs
Non-heme iron sources:
  • Chard
  • Spinach
  • Pumpkin
  • Squash
  • Pine nuts
  • Pistachios
  • Sunflower seeds
  • Cashews and white potatoes
  • Legumes (especially lentils)
  • Black strap molasses (1-2 Tbsp/day)
  • Stinging nettle leaf tea steeped overnight to get the most iron out of it.

Consume vitamin C-rich foods paired with non-heme iron-rich plant foods. For example, spinach and lemon juice; lentils and tomatoes; kale and sweet potato.

I have a whole article all about iron deficiency, and you can read that baby right here.



Iodine is a key component in thyroid hormone, so a deficiency can cause a host of symptoms. You literally can’t make the hormones your body needs to fuel your metabolism without iodine. Thyroid health is a massively important part of your mental health. Your thyroid regulates so many important things in your body—your mood, energy, metabolism, growth, immune function, and brain performance—to name a few!

When you don’t have enough iodine and your thyroid isn’t performing at its best, you may have symptoms of depression. Full body depression. The overall blahs. Sluggishness. Slow digestion. It can be pretty rough!

Beyond hypothyroid symptoms, common iodine-deficiency symptoms include:

  • Trouble producing saliva and properly digesting food
  • Skin problems, generally dry skin
  • Less than awesome concentration and focus
  • Difficulty retaining information
  • Muscle weakness, achiness or even pain
  • Fibromyalgia
  • Metabolic issues, leading to sugar-level imbalance and weight management difficulties
Iodine sources:
  • Seaweed (in order from most to least iodine: Kelp, Kombu, Hijiki, Arame, Dukse, Wakame, Nori)
  • Cod
  • Shrimp
  • Organic eggs
  • Cranberries
  • Tuna
  • Prunes
  • Bananas

Want to learn more about hypothyroid? Check out Episode 10 of The Feminist Wellness Podcast – Hypothyroid is a Feminist Issue (an episode for humans of all genders!)


Vitamin D

When our bare skin is exposed to ultraviolet light from the sun, our bodies do the science of activating vitamin D in our cells.

Vitamin D deficiency is becoming more and more common. Makes sense: we’re indoors more than ever before. So many of us travel in a car or underground instead of walking everywhere, like our not-so-distant ancestors did. Most of us spend all day in a building, working. We get home after dark all winter. Our bodies are just not getting that Sunshine Time we SOOO desperately need to be both happy and healthy!

Research is showing links between vitamin D deficiency and depression, dementia and even autism. Low vitamin D can also leave you fatigued and irritable. Without sufficient Vitamin D, your immune system also tanks.

Supplements may be the only solution as it is difficult to get vitamin D from your food. So taking that walk out of the office at lunch time is not only important because movement is so vital for our wellness, but also because getting some sunshine on your skin and some vitamin D into your body is darn good medicine.

5. Selenium

Selenium is a mineral with very potent antioxidant properties. It is so important for mental health, healthy metabolism and optimal thyroid function. It is important in the activation and conversion of thyroid hormone.

Low selenium levels have been linked to depression and low mood. It’s recommended to get 200 mcg of selenium per day from food, supplements or a combination thereof.

Selenium sources:
  • Brazil nuts (the best source!)
  • Mushrooms
  • Seafood, especially oysters and tuna
  • Beans
  • Sunflower seeds
  • Meat
  • Poultry
  • Liver (you knew I’d say liver!)

6. Magnesium

Magnesium is very important in mood regulation and has an impact on your nervous system. It is necessary for most functions in our bodies. However, up to half of the population is magnesium deficient. Our lifestyles may be one cause of low magnesium levels. Alcohol, white table salt and the sodium used in processed foods, coffee and sugar can all decrease our magnesium levels. And because our soil is so bereft of minerals, magnesium is not as available in our food the way it once was.

Magnesium deficiency has been linked to depression, anxiety, migraines and high blood pressure. Magnesium can be found in foods like spinach, dark chocolate (yum!), oily fish, bananas, and almonds.

7. Omega-3 Fatty Acids

Omega-3 fatty acids help to reduce inflammation. They are vital for brain function, especially memory and mood. If your diet is low in good quality fats, like omega-3s, then your body can only make low quality nerve cell membranes.

Oily fish like salmon and tuna are great sources of omega-3 fatty acids, as are fish like cod and cod liver oil. These healthy fats can also be found in flaxseeds and walnuts.

8. Gut Health

Leaky gut is when your intestinal walls are permeable to food particles, yeast, bacteria and other beasties that shouldn’t be leaking out into your systemic circulation — your blood stream. This can lead to a host of symptoms from irritable bowel to eczema to depression and anxiety.

When your gut lining isn’t strong and healthy, your body may not absorb food properly. This can lead to mineral and vitamin deficiencies and inflammation systemically. If you are having symptoms like excessive bloating, constipation, diarrhea or other irritable gut symptoms, your nutrient deficiency may be coming from your gut being unable to absorb your nutrients.

Leaky gut treatment tips:

You can help your GI system to be happier by eating foods high in probiotics like kefir, beet kvass, yogurts and sauerkraut if you can tolerate these foods. Also, learning what your triggers are that cause your gut to be affected and try to wean off them. The most common triggers of gut-inflammation and IBS/leaky gut symptoms are dairy, gluten, soy, eggs and corn.

You can download my free Leaky Gut Guide and listen to the episode of my Feminist Wellness Podcast that talks all about leaky gut and how to help your body heal!

In Closing

It is important to have your blood checked before you start taking new supplements or vitamins, as it is possible to have too much of certain vitamins and minerals. So first find out how your body is doing, and then add in what’s needed. If you can get the nutrients you need from foods, then do that first. If you are battling to eat enough of the right things that your body needs, as shown on blood tests, then top yourself off with good quality supplements, preferably under the guidance of a well-trained Functional Medicine professional!

And remember: while learning to manage our minds, processing our traumas and our pasts and learning to think about today and tomorrow in new ways are VITAL for improving our mental health, it’s not just all in your head. The health of your cells, your gut, your brain, and the balance of nutrients in your system plays a huge role in all of our mental health. Without mental health there is no physical health, without physical health there is no mental health. Attend to your perfect human body with patience and love, and learn to manage your mind to reduce your experience of stress, anxiety and depression.

  1. John E. Lewis, Eduard Tiozzo, Angelica B. Melillo, Susanna Leonard, Lawrence Chen, Armando Mendez, Judi M. Woolger, and Janet Konefal. (2013) The Effect of Methylated Vitamin B Complex on Depressive and Anxiety Symptoms and Quality of Life in Adults with Depression
  2. Hidese S, Saito K, Asano S, Kunugi H. (2018) Association between iron-deficiency anemia and depression: A web-based Japanese investigation.
  3. Mats B. Humble. (2010) Vitamin D, light and mental health.
  4. Tamlin S, Conner Aimee, C Richardson, Jody C Miller. (2015). Optimal Serum Selenium Concentrations Are Associated with Lower Depressive Symptoms and Negative Mood among Young Adults.
  5. Alan C Logan. (2004). Omega-3 fatty acids and major depression: A primer for the mental health professional

Vitamins to reduce stress and anxiety.


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. nine0005

Magnesium also ranks high on the list of effective nutritional supplements. This essential 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. nine0005

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.

Treating anxiety and stress is not just about vitamins. What else, you ask? nine0014

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 something important when choosing vitamins is necessary to consult a doctor.


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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;



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. nine0005

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. nine0005

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. nine0005

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. nine0005

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. nine0005

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. nine0005

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. nine0005

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.


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. nine0005


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 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. nine0005

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 a similar effect, these herbs are used in the form of extracts, teas and tinctures.


Ashwagandha, which is one of the medicinal herbs used in traditional medicine, can have a calming effect on the human body, like powerful drugs. nine0005

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 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. nine0005

The daily intake of the extract should be approximately 500 mg. If necessary, this volume can be divided into two doses.


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. nine0005

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. nine0005


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. nine0005


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.


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. nine0005

Anxiety, anxiety and stress symptoms can be relieved with approximately 500 mg of this herb extract, which is usually sold in capsule form.


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. nine0005

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.


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. nine0005

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. nine0005

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. nine0005

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.


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. nine0005

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.

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