What supplements are good for anxiety

10 Best Supplements for Anxiety

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.

A note on supplements

Before trying any new supplements for anxiety, it’s important to ask your healthcare professional about potential medication interactions or safety concerns.

While supplements may be used to help manage anxiety, they do not provide a cure. Therefore, when selecting supplements, be wary of products that claim to treat or cure anxiety disorders.

Pure Encapsulations Magnesium Glycinate
NOW Foods Saffron
MegaFood Vitamin D3
Nature’s Way Chamomile
Integrative Therapeutics L-Theanine

Nordic Naturals ProOmega
Quicksilver Scientific Liposomal Vitamin C
Pure Encapsulations Curcumin 500 with Bioperine
Charlotte’s Web 25MG CBD Oil Liquid Capsules
Multivitamins

Anxiety is a common mental health condition. In fact, over 33% of people will experience an anxiety disorder during their lifetime (1).

Anxiety disorders include generalized anxiety disorder (GAD), panic disorder with or without agoraphobia, social anxiety disorder (SAD), specific phobias, and separation anxiety disorder.

Treatment often involves psychological therapies, such as cognitive behavior therapy or medication (1).

However, research suggests that dietary changes, including taking certain vitamins, minerals, and other supplements, may also be helpful for people with anxiety disorders.

The supplements on this list were chosen based on the following criteria:

Efficacy. The primary ingredients are supported by current research to be safe and effective.
Brand reputation. The supplements are produced by reputable brands that use third-party testing.
Quality. The supplements prioritize high quality ingredients.

Here are 10 of the best supplements for anxiety.

A note on price

General price ranges with dollar signs ($–$$$) are indicated below. One dollar sign means the product is rather affordable, whereas three dollar signs indicate a higher cost.

Generally, prices range from $0.06–$2.50 per count, or $13–$74.99 per container, though this may vary depending on where you shop.

Pricing guide:

$ = under $0.25 per serving
$$ = $0.25–$0.75 per serving
$$$ = over $0.75 per serving

Note that the dosage recommendations vary between 1–3 capsules or tablets 1–5 times daily.

Thus, a product that you need to take fewer times per day may end up being comparatively cheaper, despite having a higher price per count than a product that you need to take multiple times per day.

Pure Encapsulations Magnesium Glycinate

Price: $

Magnesium is an essential mineral that plays an important role in the body’s stress response (2).

Additionally, research suggests that magnesium supplements may be beneficial for people with anxiety and are generally safe and well tolerated.

For example, a 2017 review of 18 studies concluded that although the quality of existing studies on the subject is poor, magnesium supplements are likely to benefit people with anxiety (3).

Another 2017 study of 112 people with depression found that taking 248 milligrams (mg) of elemental magnesium supplements daily for 6 weeks significantly improved symptoms of depression and anxiety, compared with a control group (4).

Pure Encapsulations Magnesium Glycinate is a highly absorbable form of magnesium, making it a good choice for those with anxiety (5).

The supplements are certified by United States Pharmacopeia (USP), an independent, nonprofit organization that sets strict standards for identity, quality, and purity of dietary supplements (6).

In addition to being tested by third-party labs, Pure Encapsulations supplements are also certified gluten-free and GMO-free (6).

Each capsule provides 120 mg of magnesium.

Shop now at Amazon

NOW Foods Saffron 50mg Veg Capsules

Price: $$$

Saffron is a brightly hued spice that has culinary and medicinal uses. It’s loaded with antioxidant compounds and may be especially beneficial for people with anxiety when used as a supplement.

A 2018 review of 100 studies found that saffron supplements helped reduce anxiety. Some studies included in the review demonstrated that treatment with saffron had similar anti-anxiety effects when compared with the anti-anxiety medication fluoxetine (7).

Similarly, a 2016 study in 60 people with depression and anxiety found that supplementation with 100 mg of saffron per day for 12 weeks significantly reduced symptoms of anxiety, compared with a placebo. The supplement was also well tolerated by the participants (8).

However, pregnant people should speak with their doctors, as limited research suggests that saffron supplements may cause uterine contractions (9).

NOW Foods Saffron is a good option, as the supplements are non-GMO, vegan, and gluten-free and undergo third-party testing for potency and purity.

Each capsule provides 50 mg of saffron, with recommendations to take 1 capsule twice per day or as directed by your healthcare professional.

Shop now at NOW Foods

MegaFood Vitamin D3 5000 IU

Price: $$

Many people are deficient in or have suboptimal levels of vitamin D, a fat-soluble nutrient that’s essential for brain function and mood regulation (10).

Studies show that vitamin D inadequacy or deficiency is particularly common in people with mental health conditions, including anxiety disorders (11, 12, 13).

Furthermore, research suggests that taking high doses of vitamin D may be effective in reducing the severity of anxiety symptoms in people with anxiety disorders, including those with GAD (14).

A 2020 study in 106 people with depression found that treatment with 1,600 IU of vitamin D per day for 6 months led to significant improvements in anxiety symptoms, compared with a control group (15).

MegaFood Vitamin D3 is one of the best vitamin D supplements for anxiety, as it combines vitamin D with vitamin K.

These nutrients work synergistically in the body to help maintain healthy levels of vitamin K and to promote heart and bone health (16).

This supplement delivers 5,000 IU of vitamin D and 100% of the Daily Value for vitamin K in just 1 capsule. As a result, it’s a good choice for people with low vitamin D levels.

Keep in mind that while higher dose vitamin D supplements may be necessary to treat deficiency, for people who simply want to maintain healthy vitamin D levels, a supplement that provides 1,000–2,000 IU per day may be more appropriate.

Your healthcare professional can test your vitamin D levels and recommend a dose of vitamin D for your specific needs.

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Nature’s Way Chamomile

Price: $$

Chamomile is an herb known for its calming properties. While it’s more commonly consumed as a tea, chamomile supplements may provide benefits for people with anxiety.

In fact, research suggests that chamomile has anti-anxiety and antidepressant properties (17).

One study in 93 people with moderate to severe GAD found that daily treatment with 1,500 mg of pharmaceutical grade chamomile extract for 26 weeks significantly reduced anxiety symptoms, compared with a placebo treatment (18).

Nature’s Way Chamomile is a good option, as it’s gluten-free and certified by TRU-ID, a certification program that uses DNA testing on ingredients and finished products to prevent adulteration (19).

Each serving provides 440 mg of chamomile flower and 250 mg chamomile extract.

However, keep in mind that pregnant people and people who are allergic to related plants such as ragweed, chrysanthemums, marigolds, or daisies, should avoid taking chamomile supplements due to potential safety issues.

Additionally, chamomile supplements may interact with some medications, including those used to treat anxiety, so it’s important to consult your doctor before taking chamomile supplements.

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Integrative Therapeutics L-Theanine

Price: $$

L-theanine is an amino acid that’s naturally found in green tea. It’s been shown to have stress-relieving and anti-anxiety effects when taken in supplement form (20).

A 2020 review of 9 studies found that taking doses of L-theanine ranging from 200–400 mg per day may help reduce stress and anxiety in people who are exposed to stressful conditions (21).

L-theanine supplements have also been shown to help reduce anxiety symptoms in people with schizophrenia or schizoaffective disorder and major depressive disorder (22, 23).

Integrative Therapeutics L-Theanine is one of the best options, as the company tests raw materials and finished products to ensure quality, purity, and potency.

Each two capsule serving provides 200 mg of L-theanine.

Shop now at Amazon

Nordic Naturals ProOmega 2000 mg

Price: $$$

Omega-3 fats provide powerful anti-inflammatory effects and may be beneficial for people with anxiety.

A 2018 review of 19 studies found that treatment with omega-3 fatty acids significantly improved anxiety symptoms, compared with control groups (24).

However, the review noted that significant anti-anxiety effects were only reported in studies using at least 2,000 mg of omega-3s per day (24).

Nordic Naturals is a company known for its high quality omega-3 supplements.

In particular, the Nordic Naturals ProOmega supplement is a good choice for those with anxiety, as it provides 2,000 mg of omega-3s per 2 softgel serving.

The Nordic Naturals website provides a certificate of analysis for each supplement to document that it has undergone testing for quality and purity and adheres to specifications and standards (25).

Shop now at Amazon

Quicksilver Scientific Liposomal Vitamin C

Price: $$$

Vitamin C is a nutrient that functions as a powerful antioxidant in the body, and researchers suggest that vitamin C may help combat damage caused by oxidative stress in people with neuropsychological disorders, including anxiety (26).

Furthermore, several studies have demonstrated benefits of vitamin C supplements in people with anxiety (27).

For instance, one study in 42 high school students found that taking 500 mg of vitamin C per day for 14 days increased blood vitamin C levels and reduced anxiety levels, compared with a placebo (28).

Vitamin C supplements have also been shown to be effective in reducing anxiety symptoms in women and in adults with diabetes (27).

Quicksilver Scientific Liposomal Vitamin C delivers 1,000 mg of highly absorbable vitamin C per teaspoon (5 mL).

The supplement contains liposomal vitamin C, a form of vitamin C that’s encased in tiny lipid spheres and has been shown to be more bioavailable than non-liposomal vitamin C (29).

This vitamin C supplement comes in a convenient liquid form, which makes it an excellent choice for people who can’t or don’t like to swallow pills.

Shop now at Amazon

Pure Encapsulations Curcumin 500 with Bioperine

Price: $$

Curcumin is a polyphenol compound found in turmeric that’s been shown to have powerful antioxidant and anti-inflammatory properties and may have antidepressant and anti-anxiety properties as well (30).

A 2017 study in 123 people with major depressive disorder demonstrated that those who received 500–1,000 mg of curcumin or 500 mg of curcumin combined with 30 mg of saffron per day for 12 weeks had greater improvements in anxiety symptoms than those who took a placebo (31).

Curcumin has also been shown to reduce anxiety in people with diabetes and in people with obesity and depression (32, 33).

Pure Encapsulations Curcumin 500 with Bioperine is one of the best curcumin supplements, as it delivers 500 mg of curcumin per capsule along with Bioperine, a black pepper extract that significantly increases the absorption of curcumin (30).

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Charlotte’s Web 25MG CBD Oil Liquid Capsules

Price: $$$

Cannabidiol (CBD) has become a popular natural remedy for a number of health conditions, including anxiety.

Evidence suggests that CBD, when used in doses ranging from 300–600 mg, may help reduce anxiety in people with SAD, as well as in people without anxiety disorders (34).

In addition, a recent review of 25 studies found that CBD may help reduce anxiety in people with SAD. However, the researchers acknowledged that many of the studies are low quality, so more high quality research is needed (35).

Charlotte’s Web is a CBD brand that’s trusted by healthcare professionals, as the company is committed to keeping customers safe and informed.

Charlotte’s Web provides a certificate of analysis for each of its products. This documentation supplies the consumer with information on the quantity of cannabinoids, as well as information on levels of pesticides, heavy metals, and tetrahydrocannabinol (THC) found in the products (36).

Charlotte’s Web 25MG CBD Oil Liquid Capsules are a convenient way to take CBD, offering 25 mg of CBD per capsule.

It’s important to note that this dose is much lower than those shown to be effective for anxiety in research studies. Before taking CBD, it’s important to talk with your healthcare professional to discuss your optimal dose.

Shop now at Charlotte’s Web

Multivitamins

Price: $–$$$

Research suggests that multivitamin supplements may help improve anxiety symptoms.

For example, one study found that taking a multivitamin containing B vitamins, vitamin C, calcium, magnesium, and zinc for 30 days led to a significant decrease in anxiety symptoms in young adults, compared with a placebo (37).

Additionally, an older review of 8 studies found that treatment with multivitamin and multimineral supplements for at least 28 days reduced levels of perceived stress and anxiety in healthy people (38).

The review also found that supplements containing high-dose B vitamins may be more effective than those containing low doses of B vitamins (38).

Keep in mind that multivitamins aren’t one size fits all, and some multivitamins may be inappropriate for certain people, as nutrient needs depend on several factors, including age, gender, and overall health.

For example, younger women may benefit from additional iron in their diet, whereas men and postmenopausal women typically have lower iron needs.

Before taking a multivitamin for anxiety, be sure to talk with your healthcare professional, as they can help you choose a product that’s appropriate for your needs.

Interested in a multivitamin?

See our experts’ picks for men and women now.

If you’re interested in taking supplements to manage anxiety, it’s important to speak with your healthcare professional first.

Not all supplements are safe or appropriate for people with anxiety, especially if you’re taking one or more medications.

Also, be aware of supplement blends that are marketed to treat or cure anxiety.

Although some supplements have been shown to help reduce anxiety symptoms, other interventions, such as therapy, diet, and lifestyle modification, and medication, may be more effective.

When shopping for supplements, always purchase products from reputable manufacturers.

Look for supplements that are certified by third-party organizations like NSF International and USP. These organizations test supplements for potency, contaminants, and more to ensure consumers are receiving a safe and quality product.

Anxiety is a common mental health condition. For some people, it can interfere with their daily activities.

Fortunately, anxiety disorders can be managed with therapy, medication, and dietary changes, including supplementation.

Research suggests that certain dietary supplements may help reduce anxiety symptoms, including magnesium, vitamin D, saffron, omega-3s, chamomile, L-theanine, vitamin C, curcumin, CBD, and multivitamins.

If you’re interested in trying any of the supplements listed above, it’s best to first consult with your healthcare professional to ensure that the supplement is safe and appropriate for your specific needs.

10 Best Supplements for Anxiety

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.

A note on supplements

Before trying any new supplements for anxiety, it’s important to ask your healthcare professional about potential medication interactions or safety concerns.

While supplements may be used to help manage anxiety, they do not provide a cure. Therefore, when selecting supplements, be wary of products that claim to treat or cure anxiety disorders.

Pure Encapsulations Magnesium Glycinate
NOW Foods Saffron
MegaFood Vitamin D3
Nature’s Way Chamomile
Integrative Therapeutics L-Theanine
Nordic Naturals ProOmega
Quicksilver Scientific Liposomal Vitamin C
Pure Encapsulations Curcumin 500 with Bioperine
Charlotte’s Web 25MG CBD Oil Liquid Capsules
Multivitamins

Anxiety is a common mental health condition. In fact, over 33% of people will experience an anxiety disorder during their lifetime (1).

Anxiety disorders include generalized anxiety disorder (GAD), panic disorder with or without agoraphobia, social anxiety disorder (SAD), specific phobias, and separation anxiety disorder.

Treatment often involves psychological therapies, such as cognitive behavior therapy or medication (1).

However, research suggests that dietary changes, including taking certain vitamins, minerals, and other supplements, may also be helpful for people with anxiety disorders.

The supplements on this list were chosen based on the following criteria:

Efficacy. The primary ingredients are supported by current research to be safe and effective.
Brand reputation. The supplements are produced by reputable brands that use third-party testing.
Quality. The supplements prioritize high quality ingredients.

Here are 10 of the best supplements for anxiety.

A note on price

General price ranges with dollar signs ($–$$$) are indicated below. One dollar sign means the product is rather affordable, whereas three dollar signs indicate a higher cost.

Generally, prices range from $0.06–$2.50 per count, or $13–$74.99 per container, though this may vary depending on where you shop.

Pricing guide:

$ = under $0. 25 per serving
$$ = $0.25–$0.75 per serving
$$$ = over $0.75 per serving

Note that the dosage recommendations vary between 1–3 capsules or tablets 1–5 times daily.

Thus, a product that you need to take fewer times per day may end up being comparatively cheaper, despite having a higher price per count than a product that you need to take multiple times per day.

Pure Encapsulations Magnesium Glycinate

Price: $

Magnesium is an essential mineral that plays an important role in the body’s stress response (2).

Additionally, research suggests that magnesium supplements may be beneficial for people with anxiety and are generally safe and well tolerated.

For example, a 2017 review of 18 studies concluded that although the quality of existing studies on the subject is poor, magnesium supplements are likely to benefit people with anxiety (3).

Pure Encapsulations Magnesium Glycinate is a highly absorbable form of magnesium, making it a good choice for those with anxiety (5).

The supplements are certified by United States Pharmacopeia (USP), an independent, nonprofit organization that sets strict standards for identity, quality, and purity of dietary supplements (6).

In addition to being tested by third-party labs, Pure Encapsulations supplements are also certified gluten-free and GMO-free (6).

Each capsule provides 120 mg of magnesium.

Shop now at Amazon

NOW Foods Saffron 50mg Veg Capsules

Price: $$$

Saffron is a brightly hued spice that has culinary and medicinal uses. It’s loaded with antioxidant compounds and may be especially beneficial for people with anxiety when used as a supplement.

However, pregnant people should speak with their doctors, as limited research suggests that saffron supplements may cause uterine contractions (9).

NOW Foods Saffron is a good option, as the supplements are non-GMO, vegan, and gluten-free and undergo third-party testing for potency and purity.

Each capsule provides 50 mg of saffron, with recommendations to take 1 capsule twice per day or as directed by your healthcare professional.

Shop now at NOW Foods

MegaFood Vitamin D3 5000 IU

Price: $$

Many people are deficient in or have suboptimal levels of vitamin D, a fat-soluble nutrient that’s essential for brain function and mood regulation (10).

Studies show that vitamin D inadequacy or deficiency is particularly common in people with mental health conditions, including anxiety disorders (11, 12, 13).

Furthermore, research suggests that taking high doses of vitamin D may be effective in reducing the severity of anxiety symptoms in people with anxiety disorders, including those with GAD (14).

MegaFood Vitamin D3 is one of the best vitamin D supplements for anxiety, as it combines vitamin D with vitamin K.

These nutrients work synergistically in the body to help maintain healthy levels of vitamin K and to promote heart and bone health (16).

This supplement delivers 5,000 IU of vitamin D and 100% of the Daily Value for vitamin K in just 1 capsule. As a result, it’s a good choice for people with low vitamin D levels.

Your healthcare professional can test your vitamin D levels and recommend a dose of vitamin D for your specific needs.

Shop now at Amazon

Nature’s Way Chamomile

Price: $$

Chamomile is an herb known for its calming properties. While it’s more commonly consumed as a tea, chamomile supplements may provide benefits for people with anxiety.

In fact, research suggests that chamomile has anti-anxiety and antidepressant properties (17).

Each serving provides 440 mg of chamomile flower and 250 mg chamomile extract.

Additionally, chamomile supplements may interact with some medications, including those used to treat anxiety, so it’s important to consult your doctor before taking chamomile supplements.

Shop now at Amazon

Integrative Therapeutics L-Theanine

Price: $$

L-theanine is an amino acid that’s naturally found in green tea. It’s been shown to have stress-relieving and anti-anxiety effects when taken in supplement form (20).

A 2020 review of 9 studies found that taking doses of L-theanine ranging from 200–400 mg per day may help reduce stress and anxiety in people who are exposed to stressful conditions (21).

L-theanine supplements have also been shown to help reduce anxiety symptoms in people with schizophrenia or schizoaffective disorder and major depressive disorder (22, 23).

Integrative Therapeutics L-Theanine is one of the best options, as the company tests raw materials and finished products to ensure quality, purity, and potency.

Each two capsule serving provides 200 mg of L-theanine.

Shop now at Amazon

Nordic Naturals ProOmega 2000 mg

Price: $$$

Omega-3 fats provide powerful anti-inflammatory effects and may be beneficial for people with anxiety.

A 2018 review of 19 studies found that treatment with omega-3 fatty acids significantly improved anxiety symptoms, compared with control groups (24).

However, the review noted that significant anti-anxiety effects were only reported in studies using at least 2,000 mg of omega-3s per day (24).

Nordic Naturals is a company known for its high quality omega-3 supplements.

In particular, the Nordic Naturals ProOmega supplement is a good choice for those with anxiety, as it provides 2,000 mg of omega-3s per 2 softgel serving.

The Nordic Naturals website provides a certificate of analysis for each supplement to document that it has undergone testing for quality and purity and adheres to specifications and standards (25).

Shop now at Amazon

Quicksilver Scientific Liposomal Vitamin C

Price: $$$

Furthermore, several studies have demonstrated benefits of vitamin C supplements in people with anxiety (27).

For instance, one study in 42 high school students found that taking 500 mg of vitamin C per day for 14 days increased blood vitamin C levels and reduced anxiety levels, compared with a placebo (28).

Vitamin C supplements have also been shown to be effective in reducing anxiety symptoms in women and in adults with diabetes (27).

Quicksilver Scientific Liposomal Vitamin C delivers 1,000 mg of highly absorbable vitamin C per teaspoon (5 mL).

The supplement contains liposomal vitamin C, a form of vitamin C that’s encased in tiny lipid spheres and has been shown to be more bioavailable than non-liposomal vitamin C (29).

This vitamin C supplement comes in a convenient liquid form, which makes it an excellent choice for people who can’t or don’t like to swallow pills.

Shop now at Amazon

Pure Encapsulations Curcumin 500 with Bioperine

Price: $$

Curcumin has also been shown to reduce anxiety in people with diabetes and in people with obesity and depression (32, 33).

Shop now at Amazon

Charlotte’s Web 25MG CBD Oil Liquid Capsules

Price: $$$

Cannabidiol (CBD) has become a popular natural remedy for a number of health conditions, including anxiety.

Evidence suggests that CBD, when used in doses ranging from 300–600 mg, may help reduce anxiety in people with SAD, as well as in people without anxiety disorders (34).

Charlotte’s Web is a CBD brand that’s trusted by healthcare professionals, as the company is committed to keeping customers safe and informed.

Charlotte’s Web 25MG CBD Oil Liquid Capsules are a convenient way to take CBD, offering 25 mg of CBD per capsule.

Shop now at Charlotte’s Web

Multivitamins

Price: $–$$$

Research suggests that multivitamin supplements may help improve anxiety symptoms.

The review also found that supplements containing high-dose B vitamins may be more effective than those containing low doses of B vitamins (38).

For example, younger women may benefit from additional iron in their diet, whereas men and postmenopausal women typically have lower iron needs.

Before taking a multivitamin for anxiety, be sure to talk with your healthcare professional, as they can help you choose a product that’s appropriate for your needs.

Interested in a multivitamin?

See our experts’ picks for men and women now.

If you’re interested in taking supplements to manage anxiety, it’s important to speak with your healthcare professional first.

Not all supplements are safe or appropriate for people with anxiety, especially if you’re taking one or more medications.

Also, be aware of supplement blends that are marketed to treat or cure anxiety.

Although some supplements have been shown to help reduce anxiety symptoms, other interventions, such as therapy, diet, and lifestyle modification, and medication, may be more effective.

When shopping for supplements, always purchase products from reputable manufacturers.

Anxiety is a common mental health condition. For some people, it can interfere with their daily activities.

Fortunately, anxiety disorders can be managed with therapy, medication, and dietary changes, including supplementation.

Natural remedies for anxiety. Which Supplements to Take When You're Stressed

Dietary supplements are not an alternative to medications 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 beneficial 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:

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

If you follow a healthy diet that includes a balanced diet, the use of nutritional supplements 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 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 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 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.

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

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 supplements can 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.

Passiflora 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 appropriate 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:
10.1186/2Fs13643-016-0325-2

2. 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. DOI:
10.1002/ptr.5029

3. Boonstra E, et al. (2015). Neurotransmitters as food supplements: the effects of GABA on brain and behavior. DOI:
10.3389/fpsyg.2015.01520

The 7 best supplements to fight stress. Consequences of using nutritional supplements for stress

Everyone experiences stress in their life. It can be caused by problems at work, lack of money, poor health, and frequent quarrels with family members. Depending on the type of stress (chronic or acute), certain symptoms occur, such as:

increased fatigue;
headaches;
anger;
irritability.

However, this condition can be eliminated. Prolonged sleep, exercise, and a balanced diet will help solve this problem. Particular attention should be paid to the latter factor, since consuming enough nutrients is the most effective way to deal with stress.

Consider 7 nutritional supplements that can help get rid of this unpleasant condition.

Rhodiola rosea

Rhodiola rosea is a herbaceous plant that grows mainly in the mountainous regions of Asia. For many years, rhodiola has been considered an adaptogen, a plant that can stimulate the body to perceive stress, which increases the level of resistance to this condition. This property is due to the unique chemical composition of the substance, which includes two active elements - rosavin and salidroside.

In an 8-week study of about 100 people, scientists found that adding 400 milligrams of Rhodiola (golden root) extract to the diet can eliminate stress symptoms in just one week. After the completion of the experiment, the participants experienced an improvement in the quality of sleep, restoration of memory and an increase in the level of concentration. In addition, the researchers noted a decrease in anxiety levels, a lack of irritability, and an improvement in physical condition.

According to scientists, Rhodiola is well absorbed by the human body and does not pose a danger to it.

Melatonin

Healthy sleep is important for stress management. However, achieving high quality sleep can be extremely difficult, as stress is often accompanied by such a symptom as insomnia.

Melatonin can solve the last problem. This substance is a hormone responsible for the wake-sleep cycle. The level of this hormone increases in the evening and decreases when exposed to sunlight. Thus, when night falls, a person falls asleep, and wakes up with the first rays of the sun.

In an analysis of 19 studies involving 1663 people with sleep disorders, it was found that melatonin supplementation speeds up the process of falling asleep and improves the quality of sleep. In other studies involving stressed people, researchers noted that melatonin can speed up the process of falling asleep and increase the duration of sleep, but does not significantly affect its quality.

Although melatonin is naturally generated in the human body, its supplementation does not adversely affect the natural production process. At the same time, the use of supplements with a high content of this hormone is not addictive.

The recommended intake is between 0.3 and 10 milligrams. Experts advise starting taking melatonin tablets with small doses and gradually increasing them.

Glycine

Glycine is an essential amino acid used by our body to form protein compounds. On the basis of ongoing research, it was found that with the help of glycine, resistance to stress increases, night rest normalizes, since the microelement acts sedatively and favors brain function, and also reduces body temperature.

At a lower temperature, the body falls asleep better, the quality of night rest improves.

An experiment on a group of 15 people complaining about their quality of sleep showed that taking 3 grams of glycine before bed resulted in a reduction in fatigue levels and improved alertness the next day, in contrast to the group given the placebo pill.

All effects were relevant, and there was no time difference required to fall asleep or sleep onset, unlike placebo, so a positive effect of glycine on sleep quality can be safely assumed.

Another similar study showed that 3 grams of glycine at night improved sleep and improved performance on memory recognition tasks.

In a separate experiment, it was found that taking 3 grams of glycine before bed can reduce sleepiness during the day and eliminate the feeling of fatigue after 3 days of sleep deprivation.

Glycine tablets are well tolerated by the human body, but when 9 grams are consumed on an empty stomach, an upset occurs. A serving of 3 grams is completely safe and without side effects.

Ashwagandha

It has long been used in Ayurveda, which is an ancient medicinal system.

Ashwagandha, along with Rhodiola, increases the body's resistance to various types of stress and improves the general condition of the body.

A stress management study with ashwagandha was conducted on a group of 60 people with mild stress symptoms - some people received 240 milligrams of the herbal extract, and the other part took a placebo for 60 days.

Those who used ashwagandha reported a significant reduction in feelings of anxiety, stress and depression. In addition, the herbal extract helped reduce morning levels of cortisol, the stress hormone, by 23 percent.

A review of five studies examining the properties and benefits of ashwagandha for anxiety and stress states that after taking the drug, the results of tests that measure the level of stress, fatigue and anxiety improve.

In an experiment with people suffering from chronic stress, supplementation with 600 milligrams of ashwagandha for 60 days was found to be safe and well tolerated.

L-theanine

L-theanine is an amino acid found in tea leaves. Its properties have a positive effect on relaxation and elimination of stressful experiences, while eliminating the sedative effect.

A comprehensive review of 21 studies of 68,000 people found green tea to reduce anxiety and improve memory and attention. Such effects are due to the synergistic effect of caffeine and l-theanine in tea, with each element individually showing much less benefit. Despite this, the amino acid helps in the fight against stress.

Scientists conducted an experiment and found that the addition of 200 milligrams of L-theanine to the diet is useful for combating stress, in particular, it lowers the heart rate in response to a mentally stressful task.

Another study in 34 people showed a positive effect of drinking a drink containing 200 milligrams of L-theanine and a complex of nutrients - lowered cortisol levels in response to a stressful multi-tasking goal.

The amino acid is completely safe and well tolerated by the body when used at an effective relaxation dose of 200-600 milligrams per day. Best taken in capsules. Its content in dry leaves is 1-2 percent of dry weight, and this corresponds to 10-20 milligrams in tea bags.

However, this does not mean that drinking tea will be a healthy and relaxing experience. It is better to take the substance in the form of a supplement. Although some people note the benefits and relaxation effect of tea.

Complex of B-Vitamins

Vitamin complex is represented by 8 microelements from Group B. They are necessary to maintain proper metabolic processes in order to turn food consumed by a person into a useful energy resource. Trace elements take care of the good health of the heart muscle and favor brain activity.

Most B vitamins are found in grains, meats, legumes, eggs, dairy products and leafy greens.

When you consume enough nutrients, the body fights stress better, in particular, it increases energy levels, improves mood, and reduces the level of homocysteine in the blood.

Exceeding the normal level of homocysteine is caused precisely by the influence of stress and is associated with the risks of developing diseases, including heart disease, dementia and colorectal cancer.

In a 12-week study of 60 people suffering from stress, it was found that the use of a complex of B-vitamins reduced stress symptoms and depressive feelings, removed fatigue and anger. This was not observed in the placebo group.

A review of 8 studies involving 1,292 people found that multivitamin and mineral supplementation improved several aspects of mood, such as reducing stress, reducing anxiety, and energizing.

Despite the fact that other vitamins and minerals were present in the supplement, the authors of the experiments suggested that it is high doses of B-nutrients that ensure the effectiveness of the action and improve human health.

Another study gave similar results suggesting that B-vitamin complex improves mood, reduces stress by reducing the amount of homocysteine in the blood. But it remains unclear whether people with low hormone levels will experience the same effects.

Natural vitamin B supplements are safe as long as recommended doses are not exceeded. But there is a risk of side effects, such as nerve pain. Nutrients dissolve in water and are excreted from the body through the urinary tract.

Kava Grows in the Pacific Islands in the southern part. The roots of the plant have been used by locals for decades to make a ceremonial drink called kava kava.

The plant contains the active substances kavalactone, which help in the fight against stress.

It is known that kavalactones inhibit the breakdown of GABA, which acts as a neurotransmitter, which is necessary to reduce the activity of the nervous system and provide a calming effect. Thus, the anxious feeling is removed and the body drives away stress.

A review of 11 studies involving 645 people indicates that kava extract helps reduce anxiety, improves the body's overall response to stressors.

But another review argues that there is not enough evidence for the benefits of kava in dealing with stress.

Kava is taken as a dietary supplement in powder form, capsules, tea or liquid form. It is safe to take a course of no more than 4-8 weeks, while the daily dose of kavalactones should not exceed 120-280 milligrams.

Other side effects, such as damage to liver health, can only occur with kava supplements if the product is adulterated or less useful parts of the plant, such as stems and leaves, are used instead of valuable roots.

When choosing kava, look for a product from a reputable brand that is independently reviewed by NSF or UL.

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