Anxiety supplements are becoming increasingly popular, and research suggests that they may help reduce some of the symptoms experienced by people with anxiety disorders.
Anxiety is a complex condition that is often associated with other mental health conditions such as depression and PTSD. Effective treatment often requires prescription medications, which, combined with regular treatments, can help manage symptoms and work out their causes. There are several dietary supplements that can be taken on a regular basis to support.
However, be aware that taking supplements without medical supervision should be avoided as they can interact and cause side effects, especially if you are already taking medications.
We spoke to several mental health professionals to get their opinions on which supplements can help with symptoms of anxiety, and if there are any that should be avoided.
Can Supplements Relieve Anxiety?
If you have mild or situational anxiety, you may find supplements to be a helpful tool in managing your symptoms. Supports mental health, sleep, or general deficiencies that affect mental health Dietary supplements may help, but it’s always worth consulting a health professional before adding them to your diet.
Roxana Esani (opens in new tab)She is a registered dietitian-nutritionist and national media spokesperson for the Academy of Nutrition and Dietetics. Know that taking supplements for anxiety does not get you to the root cause of your anxiety, so it will not necessarily help fix it or treat it in the long run. It’s not always possible, it’s probably temporary.”
Roxana Ehsani, MS, RD, CSSD, LDN
Roxana Ehsani is a Board Certified Specialist in Sports Nutrition and National Media Spokesperson for the Academy of Nutrition and Dietetics. She holds a Bachelor of Science degree in Human Nutrition, Food, and Exercise from Virginia Tech, a Master of Science degree in Clinical Nutrition and Dietetics from the University of Pittsburgh, and completed an internship in Nutrition at the University of Pittsburgh Medical Center. did.
For people taking strong medications such as antipsychotics and benzodiazepines, special caution should always be exercised in combining prescription drugs and supplements without medical supervision, as supplements can cause unwanted side effects. there is.
Dr. Deborah Lee, Physician and Writer for Dr. Fox Online Pharmacy (opens in new tab)explains that taking supplements for anxiety can be dangerous because they are not regulated in the same way as medications. Natural products, including vitamin and mineral supplements, are not regulated in the same way as other drugs and pharmaceuticals, so it’s difficult to give good advice about anxiety supplements,” she said. increase.
After many years of service in the UK’s NHS, first as a General Practitioner and then as Chief Clinician for Integrated Community Sexual Health Services, Dr Deborah Lee is now a health and medical writer with a focus on women’s health. Is working. She is a menopausal specialist.
“There are few well-conducted studies to support its use. Most studies, if any, are small, short-term studies, and are often done in animals. Often these are placebos. It is not a randomized controlled trial using groups.”
Current Developments in Nutrition double-blind study (opens in new tab) We have shown that generic multivitamin and mineral supplements can have a beneficial effect on the experience of anxiety symptoms in young adults. Eliminating potential vitamin and mineral deficiencies ensures that the body is functioning at its best, so anyone experiencing anxiety symptoms should talk to their doctor about having a blood test. Deficiency must be ruled out as the cause.
magnesium
Chronic magnesium deficiency can negatively affect mental health and ability to cope with stress. (opens in new tab) The journal found that chronic stress and anxiety deplete the body’s stores of magnesium, and magnesium deficiency can trigger a maladaptive stress response. (opens in new tab) concluded that magnesium supplementation helps treat mild anxiety.
If you think you might have a magnesium deficiency, talk to your doctor before adding supplements to your diet, as your symptoms may indicate something else.
Ehsani also notes that magnesium supplementation has been shown to help with anxiety. “Some people may not be getting enough from food, and small amounts can also be lost through sweat.” There have been several trials that improved the supplement in people taking it compared to a control group.
Valerian
Often regarded as nature’s sleeping pills, a journal of evidence-based meta-analysis of integrative medicine (opens in new tab) Valerian has been shown to have the potential to be a useful supplement for managing anxiety and improving sleep. It is unclear whether the
Additionally, according to the Mayo Clinic, valerian may enhance the effects of other sleeping pills, including benzodiazepines, and may interact with other supplements like St. John’s wort. (opens in new tab).
Hippopotamus
Review of the Journal of Alternative and Complementary Medicine (opens in new tab) I saw 12 articles evaluating the efficacy of kava as a treatment for generalized anxiety disorder (GAD). We found no significant difference and concluded that the current evidence is insufficient to support kava as an adjunctive treatment for anxiety.
fish oil
Fish oil supplements can help address fatty acid deficiencies in some patients, as seen in a review in the journal Frontiers in Aging Neuroscience. This can lead to symptoms of poor mental health due to the function fatty acids play in brain chemistry. (opens in new tab)Furthermore, the JAMA network is open (opens in new tab) A medical journal conducted a meta-analysis that found that high doses of omega-3s (found in fish oil supplements) may help reduce symptoms of clinical anxiety.
st john’s wort
St. John’s wort is a well-known home remedy for low mood and anxiety, especially if you’re taking birth control pills or antidepressants, as it can interact with and disrupt these medications. , it is quite dangerous to actually take it.
A systematic review review (opens in new tab) Another review in the Journal of Psychopharmacology found that St. John’s wort may help treat mild to moderate depression (showing positive results versus placebo) (opens in new tab) We have found that there are many interactions between St. John’s wort and therapeutic medications.
Vitamin D
People in colder climates are often advised to supplement with vitamin D from October through April because of the low levels of sunlight that cause a deficiency in many populations. Reviewed in Journal of Affective Disorders (opens in new tab) show a positive association between vitamin D deficiency and mood disorders, and that supplementation positively affects mood in people with vitamin D deficiency. Vitamin D is one of the immune system-strengthening vitamins, so supplementation is useful to support overall health, especially during the winter months.
Ehsani adds that vitamin D deficiency is common in the United States. “Vitamin D deficiency can also cause anxiety, so correcting nutritional deficiencies can help alleviate anxiety,” she says.”42% of her Americans are vitamin D deficient.” It is said that there are
B vitamins
B12 in particular is necessary for proper brain function, so vitamin B deficiency can cause many disastrous symptoms. I have.
Nutrient meta-analysis (opens in new tab) The journal found that supplementing with B-complex vitamins was especially helpful for people with mood disorders and those who were undernourished. There is nothing to do. So, while this is a fairly safe supplement to take for anxiety and other mood disorders, if you think you may have a B vitamin deficiency, I would recommend getting a blood test and seeing your doctor. It is recommended.
chamomile
Chamomile is one of the main ingredients in Sleepytime tea and is a harmless supplement for most people. Doctors advise that high doses may interact with some medications, especially blood thinners, but a cup of tea a day is unlikely to cause side effects.
Phytomedicine article (opens in new tab) The journal found that the results of chamomile supplementation over eight weeks were comparable to those observed during conventional anti-anxiety drug therapy. If you suffer from anxiety, adding chamomile tea to your bedtime routine may be helpful.
lavender
Aromatherapy has few side effects and can be a useful home treatment for anxiety. Add a few drops of lavender oil to your bath or diffuser for a soothing effect. It won’t make you anxious, but it will help you relax, especially before bed.
A study in investigative otorhinolaryngology in laryngoscopes (opens in new tab) We found that aromatherapy with lavender helped reduce preoperative anxiety in patients undergoing day surgery. The journal says larger studies need to be conducted, but overall the positive results were encouraging.
Lavender allergies are rare, but it’s always worth testing any new substance you might use for aromatherapy before putting it in your bath water.
Anxiety Supplements: Are There Any Risks?
Some supplements can interact with prescription medications and birth control pills, so it is very important to consult your doctor before adding supplements to your diet, especially if you are taking medication.
Ehsani recommends working with your doctor when choosing an anxiety supplement. “There can always be risks involved when taking any type of supplement, so it’s always best to check with your healthcare provider first before taking anything,” she says. Supplements may interact with medications you are currently taking or may interact or interfere with your current health conditions, and certain supplements may not have been tested for quality or safety, so choose Always make sure the supplements you take are approved by your doctor.”
This article is for informational purposes only and does not provide medical advice.
