Supplements for anxiety have become increasingly popular, with research suggesting that they may help to decrease certain symptoms that sufferers of anxiety disorders.
Anxiety is a complicated disorder that is often alongside other health disorders like depression or PTSD. Many times, prescribed medication is required to provide effective treatment. They are usually combined with regular therapy in order to manage symptoms and unpack their cause. Alongside the best magnesium supplementavailable, there are many diet supplements that you could regularly to support your health, sleep quality and stress reduction.
It is worthwhile to mention that you should avoid taking supplements without medical supervision, especially those who are already taking medications, since they may interact, causing adverse reactions.
We talked to a few mental health professionals to find their thoughts on which supplements can help ease the symptoms of anxiety. We also asked if there are any that should be avoided.
Are supplements able to help ease anxiety?
If you have mild or situational anxiety, it is possible that supplements are a useful tool in the management of your symptoms. Supplements to support good sleeping habits, mental health, or common deficiencies that have psychological effects can be beneficial, but it’s always advisable to consult medical professionals before adding them to your food.
Roxana Ehsani Registered dietitian nutritionist and a national press spokesperson with the Academy of Nutrition and Dietetics clarifies that supplements cannot cure anxiety but may help with certain symptoms. “Certain supplements may help manage anxious symptoms but should be endorsed by your doctor first,” she says. “Also be aware that taking supplements for anxiety isn’t getting to the root of your anxiety, so it’s not going to fix it or eliminate it longer, but maybe temporarily.”
Roxana Ehsani, registered dietitian nutritionist and registered dietitian
Roxana Ehsani has been certified by the Board of Certification of Sports Dietetics also an official National Media Spokesperson for the Academy of Nutrition and Dietetics. She holds a Bachelors in Sciences in Human Nutrition, Foods and Exercise from Virginia Tech and a Masters of Science in Clinical Nutrition and Dietetics from the University of Pittsburgh and completed her dietetics training at the University of Pittsburgh Medical Center.
If you are on a strong medication such as benzodiazepines or antipsychotics supplementation can trigger unwanted negative effects. Therefore, you must be aware of combining supplements with prescribed medication and without the supervision of a physician.
Dr Deborah Lee, a medical doctor and writer for Dr. Fox Online Pharmacy (opens in new tab), explains that taking supplements for anxiety can be risky since they aren’t subject to the same regulations as other medications. “Many people suffering from anxiety-related symptoms take supplements they purchase themselves online or from a pharmacy. It’s hard to provide good advice on anxiety-related supplements since the natural supplements, which comprise mineral and vitamin supplements, aren’t regulated in the same way as other medicines and drugs,” she says.
Having worked for many years in the NHS in the U.K beginning as a GP, and later as the Lead Clinician for an all-inclusive Community Sexual Health Service, Dr Deborah Lee now works as medical and health writer and editor, with a particular focus on women’s health. She is a specialist on menopausal symptoms.
“There is often little well-conducted research to justify their use. Most studies, if any exist, are tiny short-term ones, and usually conducted with animals. Most often, they are not controlled, randomized trials that include a placebo group.”
A double-blind study published in Current Developments in Nutrition (opens in a new tab) found that a general multivitamin supplement and mineral may improve adolescents’ experience of anxiety-related symptoms. The study, however, needs to replicated at a bigger scale. Eliminating any mineral or vitamin deficiencies will ensure that the body operates optimally, and those suffering from anxiety should discuss with their doctor the results of blood tests to rule out deficiency as the reason.
Magnesium
Deficiency in magnesium over time can negatively impact mental health and our ability to cope with stress. A study within the Nutrients (opens in new tab) journal revealed that prolonged stress and anxiety depletes the body’s magnesium stores and that magnesium deficiencies can cause a maladaptive stress response. Another review in Nutrients (opens in a new tab) concluded that magnesium supplementation can aid in the treatment of mild anxiety.
If you think that you have a magnesium deficit, consult your physician prior to adding a supplement into your diet, since your symptoms may also be indicative of something else.
Ehsani is also aware that magnesium supplementation has been shown to ease anxiety. “Magnesium supplementation is the first thing I initially think of, since it’s an essential mineral that can help your body relax,” she says. “Some people may not be eating enough food and it’s also possible to lose it in small amounts through sweat too. There have been a few tests with magnesium supplements on people who suffer from anxiety and depression, and found that it did enhance the effects of supplements for those who took it, versus the control group.”
Valerian
Sometimes referred to as nature’s sleep aid, a systematic study published in the Journal of Evidence-based Integrative medicine (opens in a new tab) showed that valerian might be a beneficial supplement for the management of anxiety as well as improving sleep. However, due to the unstable quality of this supplement and the various dosages that are available from the shelves and in the market, it’s unclear what the effectiveness of valerian is.
Additionally, valerian might increase the potency of other sleep medications such as benzodiazepines. It also might interact with other supplements for instance St John’s Wort, according to the Mayo Clinic (opens in new tab).
Kava
A review of the Journal of Alternative and Complementary Medicine (opens in new tab) included twelve articles that evaluated the effectiveness of kava as a treatment option for Generalized Anxiety Disorder (GAD). In one study, no significant difference found between the subjects who received the kava supplement and using placebo, and it was concluded that current research is not sufficient to justify Kava as a treatment for anxiety.
Fish oil
Fish oil supplements can assist to treat a deficiency of fatty acids in some patients. This can lead to symptoms of poor mental health because of the role the fatty acids play in brain chemistry, as seen in a review published in the journal Frontiers in Aging Neuroscience (opens in new tab). Additionally the JAMA Network open (opens in new tab) medical journal carried out a meta analysis that found an excessive amount of omega-3 (found in supplements made from fish oil) might help to reduce symptoms of anxiety in patients with clinical.
St. John’s Wort
St John’s Wort It is a fairly well known home remedy for low mood and anxiety, however it can actually be fairly dangerous to use, especially in the case of birth control pills or antidepressants because it may interact with and interfere with these medications.
However, a review published within Systematic reviews (opens in new tab) revealed that St. John’s Wort is effective in the treatment of minor to moderate depression (showing positive results when compared with a placebo), another review in the Journal of Psychopharmacology (opens in new tab) found that there were several interactions between St John’s Wort along with other therapeutic substances. With this in mind, make sure to consult your doctor prior to adding St John’s Wort into your routine.
Vitamin D
The people who live in colder climates are frequently advised to supplement their diet with vitamin D between October through April because of insufficient sunlight levels, which cause deficiencies in a variety of populations. A review published in the Journal of Affective Disorders (opens in new tab) suggests that there’s a positive association between vitamin D deficiencies and mood disorders . Additionally, for those with vitamin D deficiencies, taking supplements improves mood. As vitamin D is one of the vitamins that help boost the immune system, it could be beneficial to supplement it to support your overall health, especially during the winter months.
Ehsani states that Vitamin D deficiency is common within the USA. “Vitamin D deficiencies may also be a cause of anxiety, so addressing this nutritional deficit could help you reduce your anxiety too,” she says. “It’s stated that 42 percent of Americans are deficient in Vitamin D.”
B vitamins
B-vitamin deficiencies can trigger a number of distressing symptoms due to the fact that B12 specifically is required for optimal brain function. You may feel lethargic as well as irritable and confused if you’re low on B12 as well as other B-vitamins.
A meta-analysis of the Nutrients (opens in new tab) journal revealed that supplementing with a vitamin B complex may be especially beneficial for people suffering from mood disorders or who are in poor nutritional health. While it is possible to take too much vitamin Bhowever, it’s hard to overdose since it’s water-soluble and your body’s ability to flush out excess. This makes it an effective and safe supplement for anxiety and other mood disorders but the blood test and seeking medical attention is still recommended if you believe you might have a vitamin B deficiency.
Chamomile
Chamomile is one of the principal ingredients in sleepy-time tea. It is a relatively safe supplement for the majority of people. Medical advice indicates that it may interact with certain medication, especially blood thinners, if taken in large doses, but the consumption of a cup of tea each day will not cause any side effects.
An article published in the Phytomedicine (opens in a new tab) journal reported that after eight weeks of chamomile supplements the results were comparable to those obtained during the traditional treatment for anxiety. Studies of a larger scale need to be conducted to prove this, however the tea brewed with chamomile may be a good supplement to your routine at bedtime for those who suffer from anxiety.
Lavender
Aromatherapy can be an effective remedy for anxiety at home, with minimal side effect. A couple of drops of oil of lavender in your bathtub or diffuser can help you be more relaxed. While it won’t cure anxiety, it may be a useful part of your routine, and especially help you relax prior to you go to bed.
A study published in the Laryngoscope of Investigative Otolaryngology (opens in a new tab) found that aromatherapy with lavender was effective in reducing anxiety about surgery among patients who went in with a day procedure. While the journal notes that larger-scale studies are required to be undertaken, the overall positive results were promising.
The allergic reaction to lavender is very rare, but it is always worth trying any new substance that you are considering using to help with aromatherapy prior to putting them in your bathwater.
Supplements for anxiety Do they pose any risk?
It is vitally important that you consult your physician prior to incorporating any supplements into your diet, particularly when you are taking any medications, as some supplements may interact with prescription medications and birth control.
Ehsani suggests talking to your physician when selecting supplements for anxiety. “There can always be risks when you take any supplement, so it’s always best to check with your physician before making any decision,” she says. “Certain supplements may be incompatible with the medications that you’re taking, or affect or cause harm to the current health condition you have, and certain supplements may not be examined for quality or safety Therefore, always ensure that the one you choose to take will be noted by your doctor.”