In the 21st century, one cannot deny that anxiety has become part and parcel of our life. Our daily workload, job pressure, societal pressure, etc.- all lead to stress and anxiety in some form or the other. Although people manage to deal with their stress most of the time, sometimes things can get out of hand. Prolonged anxiety or bouts of stress can often lead to clinical depression, sleeplessness, deteriorating health. Thus it’s essential to counter one’s symptoms before it’s too late. If you suffer from anxiety, it’s more likely to seek remedies found on the store shelves. Quite a good number of people resort to vitamins and supplements when things go out of control. But how useful are these over-the-counter-supplements? Are they even safe? Can you use them without consulting a doctor? To find out more about safe, natural supplements for anxiety, you’ll have to read on.
This article will give you a detailed analysis of 10 Amazing Natural vitamins and supplements for anxiety that you can buy without a prescription. However, you must remember that these supplements can only help you to handle mild-moderate symptoms. If your symptoms are severe, you cannot expect a miracle.
- Passion Flower
- Lemon Balm
- Amino Acids
- Fish Oil
Chamomile, also known as Matricaria chamomilla, is a daisy-like flower and is the best natural supplements for anxiety. It is mainly used for making stress-soothing teas, which are quite famous for their calming effect. According to a study conducted in 2016, using chamomile for a long time can significantly lessen moderate-to-severe signs of generalized anxiety disorder. Nowadays, it is also available in the form of capsules and liquid extracts. For adults, the prescribed dose is 400 to 1600 mg in the case of capsules. For liquid extracts, it is 1 to 4 ml (three times a day) (1).
Valerian roots are quite effective in dealing with several health issues. It was used for curing headaches, stomach upsets, nausea, etc., in oriental medicine. Nowadays, it is more commonly used for treating symptoms of GAD or clinical depression. Valerian root extracts are readily available in the market. If you have anxiety, then consuming 120 to 200 mg of the extract three times per day will make you feel better. It’s best to take your last dose before bedtime, as it will help you to achieve a good night’s sleep (2).
Many collected data suggest that Passion Flower or P. incarnata is one of the best natural supplements for anxiety. Clinical studies prove that Passion Flower has certain chemicals in it, which gives it an anxiolytic or anxiety-calming effect. It is often used for treating GAD, especially in patients who suffer from Anxiety before their surgery. Many people also use it for dealing with symptoms of ADHD, insomnia, stress, pain, etc (3).
Kava is primarily used in reducing symptoms of stress and anxiety. There is plenty of evidence that confirms that Kava is indeed useful in treating symptoms of anxiety disorders. According to an experiment conducted in 2013, when scientists gave 75 people with GAD kava extracts, they showed significant recovery symptoms in 6 weeks (4).
Lavender is primarily used in aromatherapy. It has a strong fragrance, which imparts a calming effect. Lavender oil is quite a popular product that is used in aromatherapy and for making soaps and candles. According to research conducted in 2012, it is instrumental in treating anxiety and emotional disbalance symptoms. People with GAD often resort to lavender oil capsules along with aromatherapy for better results (5).
Research proves that a single lemon balm dose can increase calmness and attentiveness in adults suffering from mental stress. You can also add lemon balm extracts to your food or drink to reduce anxiety symptoms and improve your memory.
Magnesium is one of the most Effective Herbal Supplements for Anxiety and is often used to treat mild-moderate symptoms of anxiety. It has anti-anxiety effects when you take a dosage between 75 and 360 mg a day. However, it’s best to ask your healthcare provider, about the required dosage, before taking any supplements.
Anxiety disorders sometimes occur due to a lowered total antioxidant level. Therefore, if you enhance antioxidant intake through your diet, it will ease your symptoms of anxiety disorders. However, if you feel that your diet does not contain sufficient antioxidants, you can resort to supplements.
Researchers believe a strong link exists between high doses of fish oil and a reduction in anxiety symptoms. According to one study, people with anxiety disorders suffer from low levels of circulating omega-3 PUFAs. Fish oil is one of the most effective herbal supplements for anxiety, that can raise your total omega-3 levels, thus reducing anxiety symptoms. Omega-3 fatty acids also have several other biological effects on the body.
According to recent studies, amino acids like L-lysine and L-arginine can influence particular neurotransmitters. It can affect and reduce cortisol levels. This, in turn, is useful in lowering mild symptoms of stress and anxiety.
Before taking over-the-counter-supplements, it’s best to see a doctor. Wrong doses can often lead to fatal or even permanent damage. So even if your dosage is small, consult a doctor before you start something new. Natural vitamins and supplements take time, but they are quite useful in the long run.
Madelline completed her studies in community healthcare education. Apart from being a freelance writer, she also volunteers at the local non-profit organisations that help people suffering from mental disorders like depression and anxiety.