Supplements To Help Anxiety
- Aaron Hopkins
- Jan 14
- 3 min read
Supplements To Help Anxiety
Anxiety is a common mental health challenge that can significantly affect daily life. While therapy and lifestyle changes are critical components of anxiety management, certain supplements can support relaxation, mood stabilization, and stress reduction.
Here are five evidence-backed over-the-counter supplements to consider for managing anxiety.
1. Magnesium
What is it?
Magnesium is an essential mineral that helps regulate the nervous system and reduce stress. It plays a critical role in neurotransmitter function and promotes relaxation.
Research Evidence:
• Studies show that magnesium supplementation can reduce symptoms of anxiety, especially in individuals with low magnesium levels.
• Magnesium is particularly effective in calming the body’s stress response by regulating cortisol levels.
Recommended Dosage:
• 200–400 mg per day, ideally as magnesium glycinate or citrate for better absorption.
Caution:
• High doses may cause diarrhea. Start with a lower dose and increase gradually.
2. L-Theanine
What is it?
L-Theanine is an amino acid found in green tea that promotes relaxation without causing drowsiness. It works by modulating alpha brain waves, which are associated with a state of calm focus.
Research Evidence:
• Clinical trials have shown that L-Theanine reduces anxiety and promotes relaxation in both acute and chronic stress situations.
• When combined with caffeine, it can enhance focus while minimizing jittery side effects.
Recommended Dosage:
• 100–200 mg per day.
Caution:
• L-Theanine is generally safe, but some individuals may experience mild sedation.
3. Ashwagandha (Withania Somnifera)
What is it?
Ashwagandha is an adaptogenic herb that helps the body adapt to stress by regulating cortisol and other stress-related hormones.
Research Evidence:
• A systematic review found that Ashwagandha supplementation significantly reduced symptoms of anxiety in individuals with chronic stress.
• It has also been shown to improve sleep quality, which is often disrupted by anxiety.
Recommended Dosage:
• 300–600 mg per day of a standardized extract (e.g., KSM-66).
Caution:
• Avoid if pregnant or breastfeeding, and consult a healthcare provider if taking medications.
4. Valerian Root
What is it?
Valerian root is a traditional herb used to promote relaxation and improve sleep. It works by enhancing GABA levels in the brain.
Research Evidence:
• Clinical studies show that valerian root can reduce anxiety and improve sleep quality in people with insomnia or stress-related anxiety.
• It is particularly effective for individuals experiencing anxiety-related sleep disturbances.
Recommended Dosage:
• 400–600 mg per day, often taken in the evening.
Caution:
• May cause mild drowsiness; avoid driving or operating heavy machinery after use.
General Recommendations
• Lifestyle Support: Combine supplements with regular exercise, a balanced diet, mindfulness practices, and adequate sleep to maximize anxiety relief.
• Consult a Professional: Always discuss supplement use with a healthcare provider, especially if you are on medication or have a pre-existing condition.
• Track Progress: Monitor changes in symptoms and adjust dosages or combinations as needed.
References
1. Boyle, N.B. et al. The Effect of Magnesium on Stress and Anxiety: A Systematic Review. National Library of Medicine.
2. Lu, K. et al. L-Theanine Reduces Anxiety and Modulates Alpha Brain Waves: A Randomized Controlled Trial.NCBI.
3. Chandrasekhar, K. et al. A Randomized Controlled Trial of Ashwagandha for Stress and Anxiety. National Library of Medicine.
4. Abdou, A.M. et al. GABA Supplementation and Its Effects on Relaxation and Anxiety Reduction. Examine.com.
5. Wheatley, D. Valerian Root in the Treatment of Anxiety and Sleep Disturbances: A Review of Clinical Studies.National Library of Medicine.
By incorporating these natural supplements into a holistic approach, individuals can effectively reduce anxiety and promote relaxation in a safe and sustainable way.
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