The Ultimate Guide to the Best Supplements for Anxiety

According to National Institute of Mental Health (NIHM), over 19 percent of the total population in the US suffers from some sort of anxiety disorder. The most common types of anxiety disorders include generalized anxiety disorder, obsessive-compulsive disorder, and panic attacks that leave you breathless with your heart pounding faster than it should.

You need to face your demons and break free from the humiliation that is attached to mental illnesses. Unless treated and controlled, anxiety disorders can ruin your personal life and also your career prospects. So, if you suffer from an anxiety disorder, then you need to get help and get it NOW!

If you are on medication, then you need to explore other ways to keep yourself relaxed and healthy. Experts claim that certain supplements can help manage these conditions and regain control over your life. Let us now look into some of the most relied-upon supplements, recommended by highly acclaimed sources.

Can you get rid of Anxiety, Permanently?

You may have heard of how this condition has no cure, but don’t fret over it. As long as you can get your thoughts under your control, you should be able to lead a normal life. There are several ways to minimize the symptoms of anxiety disorders, but the fact remains that there is no permanent cure.

In fact, most pills help block out painful and disturbing thoughts, but that’s only for a while. So, before you pop in those pills and hit the sack, you need to know that it’s temporary. As soon as the drug’s effect fades away, you are going to have to pop in another one.

This is why you need to explore alternatives that can help tackle this health condition and keep you calm and composed. You need to think of how you are going to bring the situation under control in the long run.

Although nothing can substitute sound medical advice, there are ways to deal with anxiety disorders. Below listed are five things that you can do in your everyday life to deal with anxiety.

5 Ways to Treat Anxiety Naturally

1. Find someone to talk to

2. Connect with volunteer groups

There are several volunteers ready to hear all your woes and do all that they can to make you feel better. You can try finding help by getting in touch with organizations like Mental Health America (MHA) or choose to be a part of the National Alliance on Mental Illness (NAMI) that lets you connect with others dealing with similar issues.

3. Take a Break, De-stress

(ADAA), stress can greatly aggravate anxiety disorders and disrupt your routine, leaving you devastated and desolate. So, before that happens, take a break from the monotonous routine and de-stress. 

Pack your bags and take a break! It does not have to be a super expensive exotic location. You can always work out a vacation, even on a tight budget.

4. Connect with Nature

Alternately, you can consider having indoor and outdoor plants around you, even if it’s just a terrarium placed on your work desk.

5. Try finding the root cause and viable solutions

Well, there are more surprises in store for you along with a brief list of some of the best supplements that help deal with anxiety disorders.

Which vitamin and mineral deficiencies cause Anxiety?

Believe it or not! You could be suffering from uncontrolled thoughts and anxiety because of the lack of certain vitamins and minerals in the body. Long since, studies have shown how a supply of certain nutrients can alleviate the symptoms of stress and anxiety.

For instance, in 2012, NCBI confirmed that a proper supply of magnesium could help patients suffering from insomnia. Also, Vitamin B-Complex helps make you feel better as it increases your energy levels and helps keep a tab on your stress hormones.

While, on one side of the pendulum, there are deficiencies that can adversely affect your mental health, on the other side, there are a number of healthy nutrients that when added into a daily regimen can provide ample relief. These typically include L-Theanine, Omega-3 Fatty acids, B and other Vitamins, Probiotics, and a number of other Supplements.

Best herbal supplements that help combat Anxiety

There are countless herbal supplements that can relieve anxiety by providing your mind and body with the much-required rest and sleep it needs.

Yes, it’s true that most herbal supplements act as natural sedatives and induce good sleep, but some of them go beyond that. There are those that also supply numerous vital nutrients to the body.

Let us now look into some of the most recommended natural supplements for stress and anxiety.

1. Valerian Root

Nothing can be more frustrating than tossing and turning in your bed with a flood of unpleasant thoughts that you can’t get out of your head. But the fact remains that when you suffer from stress and anxiety, you tend to remain sleep deprived.

Now, this can cause much more harm than you can ever imagine, because sleep repairs and rejuvenates the mind and body.

For a good night’s sleep, try Valerian root (Botanical name: Valeriana officinalis) supplements. Valerian root is a time-tested remedy, widely used by the Greeks and Romans.

It is known to promote sleep, which in turn relaxes the mind and brings down high-stress levels.

2. Ashwagandha Root

You have probably heard of Ayurveda as one of the world's oldest holistic Hindu “whole-body” healing systems based on the idea of balance in body health and wellness, which includes diet, herbal treatment, deep breathing, and its long-lasting health benefits.

Understanding the viability and value of Ayurveda, then you must realize how important Ashwagandha root (Botanical name: Withania somnifera) is when it is regarded as one of the most highly valued herbal supplements in Ayurveda for its stress relieving abilities.

According to studies, this medicinal root re-energizes and revitalizes the mind and body.

3. Bacopa

Bacopa (Botanical name: Bacopa monnieri) is said to have the rare ability to bring down your cortisol levels and acts as a natural mood elevator. Cortisol, better known as the stress hormone can destroy your peace of mind and should, therefore, be controlled.

For years, this perennial herb has been used in Ayurveda to calm down the mind and body, and as you may have already guessed, this herb of Asian origin brings down the stress levels.

4. Chamomile

You could try chamomile (Botanical name: Matricaria chamomilla) supplements or prepare a quick chamomile tea, get yourself a book and simply relax and sip it before you go to bed.

This reduces stress, anxiety and if you end up liking its taste, then this is likely to turn into a ritual that you would look forward to.

In case you choose to buy chamomile supplements, it is recommended that you stick to a dosage between 350 mg and 500 mg per day.

5. Rhodiola

Looking out for something that’s been tried and tested by Doctors themselves?

Try Rhodiola (Botanical name: Rhodiola rosea) — the wonder root from the European and Asian region, better known as the ‘Golden Root’.

Rhodiola is a reliable solution for those suffering from mood swings and anxiety. Also, it can help improve your cognitive abilities and keep you energetic much longer.

6. Kava

Kava (Botanical name: Piper methysticum) is a natural relaxant used by the Pacific Islanders since times immemorial.

This herb has the ability to regulate Gamma-Aminobutyric acid (GABA), and alleviate the symptoms caused due to anxiety disorders.

Kava extract is one of the best supplements that can be a great alternative to benzodiazepines.

The average dosage of this supplement would be around 250 mg per day.

7. Lemon Balm

According to research, 300 mg intake of lemon balm (Botanical name: Melissa officinalis) for a period of 15 days has shown a positive outcome in dealing with anxiety disorders.

The NCBI also confirms that the lemon balm supplements can bring down your stress levels and keep you in high spirits.

Studies have shown that this herb has natural properties that ensure a better mood and good sleep.

For those who suffer from anxiety and dementia, this herb can also help regulate the acetylcholine function. 

8. Licorice Root Supplement

Licorice (Botanical name: Glycyrrhiza glabra) is a Mediterranean herb that has been used since ages by Asians and Egyptians.

It has also found a mention in Chinese medicine and has been known to cure stomach issues and anxiety.

9. Passion Flower

Passionflower (Botanical Name: Passiflora) is currently one of the most popular herbal supplements that can help you get all the rest that you need.

The herb contains chrysin and benzoflavone that help regulate GABA.

10. Cinnamon

You could try cinnamon in boiled water and filtered with a dash of honey, which is a flavorsome and relaxing tea with high medicinal properties. This helps break the vicious thought cycle and ensures better sleep.

You could alternatively add cinnamon powder to warm milk, sweeten it with honey and gulp down this miraculous concoction before going to bed. Milk contains tryptophan, which only helps while you are dealing with stress and anxiety.

​Nutritional supplements to beat anxiety

1. Iron supplements

Acute iron deficiency can show the same symptoms like stress and anxiety — something that you need to watch out for in case you are on a special diet.

For those who are unable to get an adequate amount of iron through their everyday diet, iron supplements are strongly recommended.

You could buy OTC iron supplements in the form of pills or syrup and adjust its intake according to your age and the given instructions. However, it would be wise to avoid an overdose, which could otherwise lead to serious concerns such as diabetes and even liver damage.

2. B-Protein Supplements

The lack of a sufficient amount of B Proteins can lead to fatigue and irritability, which can make you more anxious and worried.

If your doctor has not prescribed this already, then it would be wise to have a word about it. It is strongly recommended that you adjust the dosage of these supplements after having a word with a qualified medical practitioner.

These supplements are available in the form of pills, injection, and nasal sprays.

3. GABA Supplements

Gamma-aminobutyric acid (GABA) regulates the flow of serotonin, a neurotransmitter which is often dubbed as the ‘happy chemical’.

This neurotransmitter is responsible to transmit signals to the brain to react in a certain manner.

Therefore, its flow is responsible for making you ‘feel’ a certain way — happy, anxious or depressed.

4. Magnesium

Magnesium is responsible for the nerve and brain function, and a sufficient supply of this mineral can keep you calm and composed.

Apparently, research has found that Americans are prone to magnesium deficiency.

A 300 mg to 600 mg of daily supply of magnesium can show amazing results. However, this supplement could cause nausea and diarrhea and should, therefore, be adjusted accordingly.

5. Melatonin

An irregular sleep pattern can have a devastating impact on your overall health and correcting this alone can help alleviate several symptoms of stress and anxiety.

This brain chemical regulates your sleep pattern and balancing it can increase sleep efficiency and duration.

​10 Ways to treat anxiety naturally at home

1. Stay healthy with regular exercises

On top of this, our current lifestyle revolves around laptops and gadgets, giving very little time for relaxation. Also, these gadgets make us inactive, as most of our work requires us to remain seated for long hours.

This inactivity gradually leads to sleeplessness and insomnia.

However, regular exercising can do wonders to those suffering from anxiety disorders. If you don't really feel like signing up for a gym then try to work out at home with a pair of dumbbells.

2. Surround yourself with positive people

gossip mongers that lurk about in almost every office.

While suffering from an anxiety disorder, you need to surround yourself with people who have a positive influence on you.

3. Keep your gadgets away

According to studies, you must avoid using digital devices at least a couple of hours before you hit the sack. So, put your Smartphone and other gadgets away and resist the temptation to use them until you wake up.

4. Get and read a real book before you sleep

5. Reduce alcohol intake

So, if you are going through an anxiety disorder, don’t make it worse by consuming alcohol.

6. Break-up with caffeine and make-up with milk and yogurt

A single cup of coffee contains around 95 mg of caffeine and an average American consumes around 3 cups of coffee per day.

Besides coffee, there are some energy drinks that can do much more damage as they combine caffeine with other chemical substances.

So, make sure to monitor the ingredients of all that you consume, and also cut down on your coffee intake as caffeine can disrupt your sleep pattern and worsen the symptoms of anxiety disorders.

You can try shifting to milk or yogurt, as these contain tryptophan and calcium, which promotes sound sleep and keeps you calm.

7. Try Meditation and Breathing Exercises

As long as you achieve this, it doesn’t matter whether you do that through Yoga, Zen or whatever way you choose! But just make sure to spare some time for it.

8. Try Aromatherapy

preferences, there are some smells that make most people feel a certain way. 

For example, research has proven that lavender oil helps most people fall asleep, while rose oil is known to have a calming effect.

So, go ahead and buy a diffuser and experiment to figure out which fragrances work best for you.

9. Music Heals

Just play some classics, preferably instrumentals that have nothing to do with reminding you of your troubles.

10. Pursue a Hobby

If you are truly passionate about something, just do it. That is going to give you a sense of fulfillment which can help battle against stress and anxiety, so go ahead and do what makes you feel happy. 

Disclaimer

Many of the herbal and non-herbal supplements mentioned above can make you drowsy and sleepy. This is why it is strongly recommended that you avoid driving or any other activity that requires you to be extremely alert when using certain supplements. 

It would be advisable to not only take the time needed to learn which combination of supplements will work best for you, but also as a precaution, learn if they affect you in any ways that would give you pause in certain functions.

Finally, there are several types of anxiety disorders and the severity of its symptoms varies on a case to case basis. Therefore, nothing written in this article is an alternative to medical advice and psychiatric treatment.

Frequently Asked Questions - FAQs

Conclusions

Anxiety disorders can leave you in a state of dilemma, where you are constantly worried about being accepted as “normal”. You need to find ways to stop doing that, because all that worry only adds to your troubles.

Instead, accept yourself and explore ways to alleviate the symptoms of your health conditions from the options given above. Check for deficiencies, and provide your body with the proper nourishment it requires.

Also, you need to find inner peace and joy to survive through anxiety disorders, and you can do that by adopting the right lifestyle and utilizing some of the above-mentioned natural supplements and remedies.

These may not work overnight and that’s completely okay as long as you are keen on finding a solution to your health concerns and are ready to explore alternatives. 

It's time to find happiness again, in an Anxiety and Stress free life!