Supplements can be a great way to address health conditions like anxiety and support nervous system balance. However, supplements shouldn’t be seen as a stand-alone treatment or a “cure-all.” There are many different ways to manage anxiety, from therapy to exercise and healthy eating to meditation/mindfulness, and nutritional and herbal supplements can be an important part of the puzzle. To help you get started, we sat down with psychiatrist Dr. Leslie Madrak, board-certified in integrative medicine and addiction medicine, to learn which supplements have the best track record when it comes to supporting a healthy anxiety response.
While more research is needed, studies to date show promise for the use of certain herbal and nutritional supplements in reducing anxiety symptoms. These include saffron, magnesium, kava, omega-3s, chamomile, and L-theanine. A personalized approach to dietary and nutritional supplementation is key, as each person’s unique nutrition needs, deficiencies, and imbalances can contribute to the underlying cause of their anxiety.
The amino acid lysine is also thought to reduce anxiety by helping the body reabsorb neurotransmitters, such as serotonin. It’s been shown to improve mood and decrease the production of cortisol, a stress hormone, in people with high trait anxiety. However, more research is needed on lysine in combination with other compounds or as monotherapy.
Kava (Valeriana officinalis) is a popular herb known for its calming properties, and one study found that kava reduced anxiety scores in patients with generalized anxiety disorder. It’s important to note, though, that kava can cause liver damage, so it’s essential to only take this herb under a doctor’s care.
Magnesium is an Anti anxiety supplements essential nutrient that’s been shown to have many health benefits, including improving mood and reducing anxiety. One study showed that a magnesium-dioxide supplement increased levels of brain serotonin, and another found that it reduced anxiety by lowering heart rate and blood pressure. Magnesium is safe to take in supplement form, but make sure you choose a high-quality product that is free of contaminants.
Omega-3 fatty acids have been shown to help with depression, bipolar disorder, and anxiety by supporting a healthy cardiovascular system and decreasing inflammation and oxidative stress. Omega-3s are found in fish oil and krill oil, but you can also get them from foods like salmon, mackerel, herring, flaxseeds, and chia seeds.
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