The 10 Best Supplements for Managing Your Anxiety

Anxiety disorders are among the most common mental conditions that affect millions of people worldwide. They can lead to a range of emotional, psychological, and physical symptoms, affecting your overall quality of life. While conventional treatments such as therapy and medication are effective, some people may prefer natural remedies like supplements to help manage their anxiety symptoms.

There are a variety of supplements available that claim to help reduce symptoms of anxiety, but not all of them are created equal. Some may work better for certain individuals than others. In this article, we’ll explore the 10 best supplements that have been shown to effectively reduce anxiety and improve overall mental health.

Before we dive into the list, it’s important to note that supplements should not be used as a replacement for medical treatment. If you’re experiencing significant anxiety symptoms, it’s important to seek professional help from a qualified mental health provider. Supplements can be helpful as a complementary treatment to conventional therapies.

Ashwagandha

Overview

Ashwagandha is an ancient herb that has been used for centuries in Ayurvedic medicine to treat a variety of conditions, including anxiety and stress. Its active compounds, called withanolides, have been shown to have anti-anxiety effects.

How it Works

Ashwagandha works by modulating the activity of the HPA axis, which is responsible for the stress response. It also increases the production of GABA, a neurotransmitter that helps regulate anxiety and promote relaxation.

Benefits for Anxiety

• Reduces symptoms of anxiety, including nervousness, restlessness, and irritability
• Improves mood and reduces feelings of stress
• Helps improve sleep quality, which is often disrupted by anxiety

Dosage and Safety

Ashwagandha supplements are available in various forms, including capsules, powders, and teas. The recommended dosage is typically 500-600 mg per day. While ashwagandha is generally considered safe, it may interact with certain medications and should be avoided by pregnant or breastfeeding women. As with any supplement, it’s recommended to consult with a healthcare provider before use.

Valerian Root

What is valerian root?

Valerian root is an herb that has been used for centuries to treat insomnia, nervousness, and anxiety. It is believed to work by increasing levels of a neurotransmitter called GABA, which helps to calm the body and mind.

How does it help with anxiety?

Valerian root is thought to be effective in treating anxiety because it helps to relax the central nervous system. It has been shown to reduce anxiety in people who suffer from generalized anxiety disorder and is often used as a natural alternative to prescription anti-anxiety medications.

Valerian root can also help with sleep, which is important for managing anxiety. People who suffer from anxiety often have difficulty sleeping, and valerian root can help to calm the mind and make it easier to fall asleep.

How can you take valerian root?

Valerian root is available in a variety of forms, including capsules, tablets, tinctures, and teas. The recommended dose varies depending on the form of the supplement and the severity of the anxiety symptoms. It is important to talk to your doctor before taking valerian root or any other supplement to determine the appropriate dose and make sure it is safe for you to take.

Valerian root can have side effects, including dizziness and drowsiness, so it is important to take it with caution and not operate heavy machinery after taking it.

Overall, valerian root can be a helpful supplement for managing anxiety, but it is important to use it in conjunction with other anxiety management techniques, such as therapy and exercise, for the best results.

Lavender Essential Oil

Overview

Lavender essential oil is a popular natural remedy for managing anxiety. Its aroma has a calming effect on the mind and body, which can help alleviate stress and anxiety symptoms. Lavender essential oil is extracted from the flowers of the lavender plant, which is native to the Mediterranean.

Benefits

Lavender essential oil has been shown to have various benefits for managing anxiety, including reducing nervousness, restlessness, and sleep disturbance. In addition, lavender oil has been found to improve mood, reduce the intensity of anxiety symptoms, and promote relaxation.

How to Use

There are many ways to use lavender essential oil for managing anxiety. One of the most popular methods is to add a few drops to a diffuser and inhale the aroma. Other methods include adding a few drops to a warm bath, using as a massage oil, or applying a drop or two to the temples or wrists.

Precautions

While lavender essential oil is generally considered safe, it may cause skin irritation in some people. It is important to dilute the oil before applying topically and to do a patch test before using it for the first time. In addition, pregnant and breastfeeding women should consult their healthcare provider before using lavender essential oil.

Passionflower

What is Passionflower?

Passionflower is a plant that has been used for centuries as a natural remedy for anxiety and insomnia. It is also known as “maypop” and is native to the southeastern United States, Central America, and South America. The plant produces beautiful flowers that resemble the “passion” of Christ, which is how it got its name.

How Does It Help with Anxiety?

Passionflower works by increasing the level of a neurotransmitter called gamma-aminobutyric acid (GABA) in the brain. GABA is known to reduce activity in the nervous system, which has a calming effect on the body. This can help reduce feelings of anxiety and improve sleep quality. Passionflower also has anti-inflammatory properties that can help reduce symptoms of anxiety, such as an increased heart rate and muscle tension.

How to Take Passionflower

Passionflower can be taken in various forms, including capsules, extracts, teas, and tinctures. The dosage varies depending on the product, so it is important to follow the instructions on the label. Passionflower is generally safe for most people, but it may interact with certain medications. It is always a good idea to consult with a healthcare professional before taking any supplements.

• Capsules: Take 500mg – 1,000mg daily
• Extracts: Take 45 drops twice daily
• Teas: 1 – 2 teaspoons of dried herb per cup of boiling water and steep for 10 minutes
• Tinctures: Take 10 – 20 drops up to three times per day

In conclusion, passionflower is a natural remedy that can help alleviate symptoms of anxiety and improve sleep quality. It is important to talk to a healthcare professional before taking any supplements and to follow the recommended dosage instructions on the label.

Lemon Balm

What is Lemon Balm?

Lemon balm is a perennial herb from the mint family that is commonly used in traditional medicine to promote relaxation and calmness. It has a fresh, citrusy scent and is native to Southern Europe and the Mediterranean region. Lemon balm is easily grown in gardens and its leaves are commonly used in teas and supplements.

How Does Lemon Balm Work?

Lemon balm contains various active compounds, including rosmarinic acid and eugenol, which provide its calming effects. These compounds interact with receptors in the brain and nervous system, reducing anxiety and promoting relaxation.

Benefits of Lemon Balm for Anxiety

• Reduces anxiety and promotes relaxation
• Improves sleep quality
• Reduces symptoms of stress
• May improve cognitive function

How to Take Lemon Balm

Lemon balm can be consumed in various forms, including teas, supplements, and essential oils. It is generally considered safe, but high doses may cause gastrointestinal distress or dizziness. As with any supplement, it is important to consult with a healthcare professional before starting to take lemon balm.

CBD Oil

What is CBD oil?

CBD stands for cannabidiol and is one of the many compounds found in the cannabis plant. Unlike THC, the psychoactive compound in cannabis, CBD does not produce a “high”. CBD oil is made by extracting CBD from the cannabis plant and diluting it with a carrier oil, such as coconut or hemp seed oil.

How does CBD oil work for anxiety?

CBD oil may provide relief for those with anxiety by interacting with receptors in the body’s endocannabinoid system, which helps to regulate mood, anxiety, and stress. It is believed that CBD oil can increase levels of serotonin, a neurotransmitter that regulates mood, which can lead to a decrease in anxiety.

Additionally, CBD oil has been shown to have anti-inflammatory properties, which may also help to reduce anxiety symptoms.

How to use CBD oil for anxiety?

CBD oil can be taken orally, sublingually, topically, or inhaled. It is important to consult with a healthcare professional before using CBD oil, as dosages can vary based on individual needs.

If taken orally, CBD oil can be added to food or drinks or swallowed in a capsule. Sublingually, it can be held under the tongue for 30-60 seconds before swallowing. Topical application involves rubbing the oil onto the skin, while inhalation can be done through a vaporizer or by smoking CBD flower.

Is CBD oil safe?

CBD oil is generally safe and well-tolerated, but side effects may occur, such as dry mouth, dizziness, and changes in appetite or mood. It is important to buy CBD oil from a reputable source and to start with a low dosage to evaluate individual sensitivity.

GABA

What is GABA?

GABA or Gamma-Aminobutyric Acid is a neurotransmitter that helps to regulate brain activity and mood. It works by inhibiting the activity of certain neurons, calming down anxiety and promoting relaxation.

How can GABA help with anxiety?

People who suffer from anxiety may have reduced levels of GABA in their brains. Supplementing with GABA can help to counteract this deficiency and provide relief from anxiety symptoms, including nervousness, tension, and insomnia.

Research has found that taking GABA supplements can help to reduce symptoms of anxiety and stress.

• One study showed that taking GABA supplements for six months helped to improve symptoms of anxiety and depression in people with panic disorder.
• Another study found that taking GABA supplements for two weeks helped to reduce symptoms of anxiety in people with borderline personality disorder.
• Research has also indicated that GABA supplements may help to improve sleep quality, which can be beneficial for people who suffer from anxiety-related insomnia.

How to take GABA supplements

GABA supplements are usually available in capsule or tablet form. It is recommended to take GABA supplements under the guidance of a doctor or healthcare practitioner, as taking too much can cause side effects such as dizziness, nausea, and headaches. The recommended dosage for GABA supplements typically ranges between 250-500 mg per day.

Benefits	Side Effects
Promotes relaxation	Dizziness
Reduces anxiety	Nausea
Improves sleep quality	Headaches

Overall, GABA is a natural and effective supplement for managing anxiety symptoms and promoting relaxation.

Magnesium

Overview:

Magnesium is a mineral that plays a key role in over 300 enzymatic reactions in the body. It is essential for numerous bodily functions, including energy production, muscle and nerve function, and bone health. Magnesium is also known for its calming properties and is often used as a natural remedy for anxiety.

Benefits for Anxiety:

Magnesium has been shown to have a calming effect on the body and can help reduce symptoms of anxiety. It works by regulating neurotransmitters involved in mood regulation, such as serotonin and GABA, and by reducing levels of the stress hormone cortisol. Studies have also shown that magnesium can improve sleep quality, which can help reduce anxiety symptoms.

Recommended Dosage:

The recommended daily dosage of magnesium varies depending on age and gender. For adults, the recommended intake is between 310-420 mg per day. However, some studies have shown that larger doses may be more effective for reducing anxiety symptoms.

Food Sources:

Magnesium can be found in a variety of foods, including leafy green vegetables, nuts, whole grains, and legumes. Some of the best sources of magnesium include spinach, almonds, avocado, and black beans.

Supplements:

Magnesium supplements are available in a variety of forms, including capsules, tablets, and powders. Some of the most commonly used forms of magnesium include magnesium citrate, magnesium glycinate, and magnesium oxide. It’s important to talk to your healthcare provider before taking any new supplements or making any changes to your medication regimen.

Form	Dosage	Cost
Capsules	200-400 mg	$10-$30
Powder	1-2 tsp daily	$20-$40
Tablets	400-800 mg	$15-$25

Precautions:

• Large doses of magnesium can cause diarrhea, nausea, and cramping.
• Individuals with kidney disease should talk to their healthcare provider before taking magnesium supplements.
• Magnesium can interact with certain medications, including antibiotics and diuretics. It’s important to talk to your healthcare provider before taking any new supplements.

Rhodiola Rosea

Overview

Rhodiola Rosea is a herb that grows in cold regions of the world, such as the Arctic and mountainous areas of Europe and Asia. It has been used for centuries in traditional medicine to treat stress and anxiety, as well as to improve mood, energy, and cognitive function.

Benefits for Anxiety

Rhodiola Rosea has been found to be effective in reducing symptoms of anxiety and stress. It works by modulating the levels of stress hormones, such as cortisol and adrenaline, and by promoting the production of neurotransmitters like serotonin and dopamine.

A systematic review of 11 studies found that Rhodiola Rosea extract significantly reduced symptoms of stress and anxiety in both healthy individuals and those with anxiety disorders.

How to Use Rhodiola Rosea

Rhodiola Rosea is available in different forms, including capsules, tablets, tinctures, and teas. The recommended dosage varies depending on the form and concentration of the supplement, as well as the individual’s age and health status.

Typically, a Rhodiola Rosea supplement containing 200-600 mg of the extract per day is recommended for anxiety management. It is best to start with a lower dose and gradually increase it to avoid side effects such as jitteriness and insomnia.

• Capsules or tablets: Take 1-2 capsules or tablets daily with food
• Tincture: Take 15-30 drops of tincture twice daily, diluted in water or juice
• Tea: Steep 1-2 teaspoons of dried Rhodiola Rosea root in hot water for 5-10 minutes, and drink 1-2 cups per day

Precautions

Rhodiola Rosea is generally considered safe when taken within the recommended dosage range. However, it may interact with certain medications, such as antidepressants, and should not be used by pregnant or breastfeeding women.

Individuals with bipolar disorder or hypomania should also avoid Rhodiola Rosea, as it may worsen mania symptoms.

As with any new supplement, it is advisable to consult with a healthcare professional before taking Rhodiola Rosea, especially if you have underlying health conditions or are taking medications.

Chamomile

Overview

Chamomile is a popular herb that has been used for centuries to calm the nerves and promote relaxation. This herb comes from the flowers of the chamomile plant, and it is often consumed as a tea. Chamomile is believed to have natural sedative properties, making it an effective supplement for managing anxiety and stress.

Benefits

Studies have shown that drinking chamomile tea can reduce anxiety symptoms and improve sleep quality in people with anxiety disorders. Chamomile has also been linked to reduced symptoms of depression, making it a promising natural alternative to traditional antidepressants.

In addition to its calming effects on the mind, chamomile may also have anti-inflammatory and antioxidant properties that can improve overall health and protect against chronic diseases.

How to Take

Chamomile tea is the most common form of this supplement and can be found in most grocery stores and health food shops. To prepare chamomile tea, steep 2-3 teaspoons of chamomile flowers in hot water for 5-10 minutes, then strain and enjoy.

Chamomile supplements are also available in the form of capsules or tablets. It is important to follow the dosage instructions on the packaging and speak with a healthcare provider before taking any new supplements.