Top Supplements for Anxiety Based on Scientific Evidence

 Depression and anxiety are two mental health issues which have become more like an epidemic for the modern world. Matching with the fast paced life, demanding lifestyles and never ending struggle to stay relevant and contending with peer pressure has somehow or the other taken a toll on how our minds function. In fact, over 33% of the people in the world are experiencing some kind of an anxiety disorder right now!

Anxiety is something each one of us have felt at some point or the other in our lives, like when there is an exam, job interview, marriage proposal, new project, meeting deadlines and other similar situations in life. But when the feeling of uneasiness, worry and panic doesn’t subsides and becomes constant even when there’s no apparent reason, it’s an indication of anxiety disorder. 

Anxiety can take many faces but the most common kind is generalized anxiety disorder (GAD), which according to the Anxiety and Depression Association of America affects almost 6.8 million adults.

Anxiety can take the form of phobias, chronic pains and depression and other physical disorders like disturbed bowel movements, palpitations, insomnia etc. Chronic pain treatment and anxiety disorders treatment can be done with therapies such as cognitive behavioral therapy, medication, and counseling or with the help of all three of them.

However, natural supplements have also become a strong contender to treat anxiety and its various disorders with minimum side effects.

Although very few natural supplements have been able to prove their worth based on scientific evidence, the ones that have are very promising in treating anxiety disorders. In order to include natural supplements in your diet to get treated for anxiety you need to have a holistic approach.

Life coaching program with an expert is a great way to learn and understand about the holistic approach and working with natural supplements to find relief from anxiety. In this article I have listed 5 top natural supplements which have proven scientifically to work and have the best high quality ingredients.

1. Magnesium

Magnesium is a mineral that our body requires in order for the various internal systems to function properly. It also plays a pivotal role in how our body reacts or responses when a stressful situation arrives.

Having an optimal quantity of magnesium in the body will ensure that our nerves remain strong and vigilant in a situation that is causing stress to the mind. Going numb, feeling panic-stricken and not acting fast enough can only worsen the situation.

Many studies and research suggest that it also helps people with GAD and other anxiety disorders. According to a study in 2017, 112 people were given 248 mg of magnesium supplements for 6 weeks straight whereas other people in the controlled group were deprived of it.

After 6 weeks the symptoms of depression and anxiety were significantly improved. Some magnesium enriched foods are spinach, almonds, cashews, dark chocolate, black beans and whole wheat grains or take supplements with no more than 350 mg of magnesium. 

2. Vitamin D

Vitamin D is a fat soluble nutrient that plays a huge role in mood regulation as well as maintaining ideal health of the brain and nerve cells. People suffering from anxiety and depression are often found to have low levels of calcidiol, a by-product after the vitamin D is broken down.

Various studies have been successful in building a relation between vitamin D and anxiety, claiming that it can help treat the condition. Taking higher concentrations of vitamin D can also help reduce the intensity of the anxiety symptoms.

According to a very recent study in 2020, a group of 106 people suffering from depression were given 1600 IU of vitamins for the course of 6 months and found that the anxiety symptoms were much less.

Take vitamin D supplements with at least 1000-200- IU daily or expose your skin to direct sunlight.  

3. Chamomile

Chamomile is a flower that looks like a daisy but it is known for its calming and soothing properties and has been around for thousands of years. Although it is mostly commonly consumed in the form of tea, its supplements are also effective in treating GAD symptoms according to the National Center for Complementary and Integrative Health (NCCIH).

Two studies done in 2016 show that people who took chamomile extract for 8 weeks had notable reduction in GAD symptoms and in another study in the same year proved that people taking 500 mg of chamomile extract also had fewer depression and anxiety symptoms. Chamomile is also an effective chronic pain treatment.

4. L-theanine

L-theanine is an amino acid that is naturally present in black tea and green tea. It has stress-relieving, anti-anxiety properties as well as it works as a mild sedative for the person to sleep more soundly.

In a series of 9 studies done in 2020, people who took 200-400 mg of L-theanine amino acid supplements were better at dealing with stressful situations. It also has proven to be a game changing supplement in treating a much worse mental health issue called schizophrenia. The L-theanine supplements come in two doses, 200 and 400 mg, please don’t exceed 400 mg per day.

5. Omega-3 Fatty Acids

Omega-3 fatty acids have an important role to play in brain development and proper functioning as well as providing powerful anti-inflammatory effects. Our body is unable to produce this fat on its own so foods like fish and flaxseeds are a great source for obtaining this fat.

In a 2018 study and review, it was found that people who took at least 2000mg of omega-3s per day have found much relief in anxiety effects. Taking omega-3 supplements is a great way to include it in our diet routine. But be careful as it can interfere with certain medicines like blood thinners.

Summary

Before taking any supplements be sure to consult your medical professional so that they can guide you better on the correct dosage and possible effects. All these supplements can alleviate the symptoms but not fully cure the disease or disorder.