According to the American Psychological Association (APA), anxiety is “an emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure.”
By itself, anxiety is not a problem. Just like any other emotion, stress is normal and even healthy. It is perfectly normal and healthy to feel some sense of worry and tension. Without those feelings, we would probably make bad decisions – some of which can even be deadly – because we don’t worry about possible outcomes and their consequences. But if anxiety begins to eat up our daily routine, becoming unreasonably disproportionate, this is when the problem arises.
Anxiety disorder is one of the common mental health problems in the United States and in other parts of the world. In the United States, around 6.8 million adults are affected by generalized anxiety disorder (GAD), according to the Anxiety and Depression Association of America.
Therapy and medication are the most common way of treating anxiety as well as other mental health problems. However, there are natural supplements that can help you deal with stress, as well.
In this article, we are going to talk about some of the best supplements you can take to help you handle your anxiety attacks and everything you need to know before choosing a supplement, including:
Best Vitamins And Minerals For Anxiety
Magnesium is one of the most important minerals needed by our body to function well. While magnesium plays a role for almost the entire systems inside our body, one of the well-known benefits of magnesium is its benefits for the brain. Consuming magnesium can help improve our cognitive function. Magnesium is also one of the most popular supplements when it comes to mood improvement.
Hence, it makes sense to say that magnesium can play a decisive role in our bodies. For instance, according to a 2017 review, magnesium supplements can improve the measures of anxiety in people who are prone to the condition. Unfortunately, the evidence is currently inadequate so far.
On the right side, another study done in 2016, showed that people with anxiety connected to premenstrual syndrome did benefit from taking magnesium supplements for their anxiety.
If you plan to take magnesium, begin by taking 100mg per day. Then, you can progress up to 350mg per day to see optimal results but never go beyond 350mg unless it is prescribed by your doctor.
2) Vitamin D
Vitamin D, just like magnesium, plays a very important role in mood improvement. It also plays a crucial role in our brain’s overall health. This partly explains why people who live with geographic areas that have limited sunlight – a great source of vitamin D – often tend to become depressed. Hence, they need vitamin D supplementation to get adequate amounts of it.
Regarding anxiety, some research suggests that low levels of vitamin D can be linked with anxiety disorders. For instance, according to one study, vitamin D supplements helped women with type 2 diabetes from their anxiety and depression.
So far, the research regarding the link between anxiety and vitamin D needs further digging, but it will not hurt to add vitamin D supplementation on the list.
If you are a vegan or vegetarian, it is recommended you take vitamin D supplements because vitamin D found in plants is not enough to provide the vitamin D your body needs.
3) Omega-3 Fatty Acids
Omega-3 fatty acids are healthy fats that mainly come from flaxseed and fatty fishes such as salmon and tuna. Omega-3 is known for its benefit on our heart health, but it is also very beneficial for our brain health.
One study shows that a low intake of omega-3 can increase your risk of anxiety and depression. It concluded that omega-3 supplements can help you prevent or manage these conditions.
Another study analyzed 19 clinical trials and concluded that omega-3 supplements can be helpful with people dealing with anxiety. Our body does not produce omega-3, so we must get through diet or supplements.
4) Valerian Root
Valerian plant is a herb that’s known to have health benefits since thousands of years ago.
When it comes to anxiety, the National Center for Complementary and Integrative Health states that adults can consume valerian plants for short periods. They also said that people can use it to treat or manage anxiety. However, more studies are needed before we can conclude if a valerian plant is effective against anxiety or not.
But there are studies already made to test the relationship between valerian and anxiety, such as a study made last 2015 where it is found out that women who consume acid found in valerian root had less anxiety.
5) B-Vitamins Or Vitamin-B Complex
B vitamins, by themselves, are potent vitamins to keep the vitality of our health. Among other powerful benefits of B vitamins, these vitamins can help regulate your stress levels and help you with your depression or anxiety.
For instance, according to a 2017 study, people who had low blood levels of vitamin B12 are more prone to anxiety and depression. So, taking B vitamins such as vitamin B12 is very beneficial if you suffer from anxiety and depression.
It’s important to take these B-vitamins as a group to get their best effect. Regarding that, some B-vitamins such as vitamin B12 are mainly abundant in animal sources, so if you’re vegetarian, vegan, or following a purely plant-based diet, we recommend you take supplements to get enough amounts of these B vitamins.
How To Take Anxiety Supplements
Since anxiety supplements are simply vitamins, minerals, and other nutrients, we can consume them through our diet. But if you need to increase intake, dietary supplements are always available.
Most dietary supplements come in the form of pills or capsules, but if you’re having difficulty in swallowing them, there are liquid forms for these supplements.
Do Anxiety Supplements Work?
Anxiety supplements generally work because they’re the nutrients themselves, unlike “made up” supplements where it is a combination of vitamins, minerals, and compounds to produce a certain effect – these are usually supplements for fitness such as weight loss supplements.
Nevertheless, to be sure that you’re getting the right supplement, read the label to see if the supplement you intend to take is actively present in the product.
Are Anxiety Supplements Right For You?
In general, anxiety supplements are good for averagely healthy adults. After all, most of them are nutrients that we are supposed to take in the first place.
If you are pregnant or you’re currently taking medications, ask your doctor for advice to make sure you’ll not experience any unexpected side effects.
Best Supplements For Anxiety
Onnit New Mood
Great for unwinding after a long day at work, or helping to support a normal daily stress response. Onnit New MOOD is like a deep breath and a smile in a bottle. This supplement is moderately priced and still supports natural serotonin production.GET 30% OFF ONNIT NEW MOOD
Genius Joy is an effective all-natural mood-boosting supplement that provides temporary relief from anxiety and mood swings. Formulated with high quality, researched backed natural ingredients that help give greater motivation, a better attention span, more energy, and just generally a better overall state of wellbeing and happiness.GET THE BEST PRICE ON GENIUS JOY
Big Chill by Hum
The most affordable supplement on our list, Big Chill, helps your body help your mind and body cope with stress. Its primary ingredient is Rhodiola, an adaptogenic plant that helps the body respond better to stress.GET THE BEST PRICE ON HUM BIG CHILL
Quiet Mind Drops by Herbalogic
Quiet Mind herb drops blend adaptogens and other healing herbs historically used to promote a healthy mental mood. This is an excellent alternative for those that do not like taking pills.GET THE BEST PRICE ON HERBALOGIC QUIET MIND DROPS
Anxiety Supplement Alternatives
Like many supplements, the main alternative to anxiety supplements is consuming vitamins and minerals that promote a decrease in anxiety. As we mentioned above, some vitamins that are great for decreasing anxiety naturally are vitamin D, magnesium, omega-3’s, and valerian root.
If you prefer not to take a supplement marketed as an overall “anxiety” supplement, then your best bet is to take the above vitamins.
Final Thoughts: Anxiety Supplements
If you are thinking about adding anxiety supplements to your diet, now is a great time to try it out. Anxiety supplements are secure and safe supplements to test that carry a variety of benefits with it. If you start taking anxiety supplements, and experience any negative symptoms, contact a medical professional for help.