With the number of people suffering from anxiety on the rise Researchers are finding that nutrition plays a more important role in mental health than was previously thought.
One of the interesting aspects of these discussions is the potential role natural supplements could play in relieving anxiety.
Explore this article for the latest research and expert advice about supplements for anxiety. Find out who can benefitfrom these supplements, but who shouldn’t and a selection of particular types of supplements that might help some people.
What’s the cause of anxiety?
Based on the American Psychological Association, anxiety is a continual, uncontrollable feeling of worry that doesn’t ever stop. It is estimated that the Centers for Disease Control and Prevention (CDC) estimates approximately 12 percent from the U.S. adult population has periodic feelings of worry anxieties, nervousness or nervousness.
When these feelings become strong enough and persistent enough to cause severe disruption to everyday activities, it’s possible you’re suffering from an anxiety disorder. Disorders of anxiety are among the most common form of mental illness across the U.S., with 40 million adults (19.1% part of population) affected annually.
The traditional treatments and therapies for anxiety include psychotherapy, which is similar to cognitive behavioral therapy, as well as medications, such as antidepressants. These treatments have been thoroughly researched and scientifically proved to be efficient in treating anxiety.
While traditional treatments are extremely effective, some suffering from anxiety may find that the treatments don’t work as effectively as they’d prefer. It’s been estimated that up to 50% of people who undergo common treatment for generalized anxiety disorder do not be able to respond to the first-line treatment for anxiety, like antidepressants. Also, antidepressants are associated with unwanted side effects like weight gain, fatigue and loss of libido which may cause some individuals to decide to stop or avoid taking the medication (although it is not advisable to discontinue taking the medication without consulting your doctor first).
A majority of people suffering from moderate mental stress, which can include anxiety, admit that they turn to alternative and complementary medicine approaches, like supplements, to get relief.
Can supplements reduce anxiety? It’s possible, and it’s contingent on the cause and severity the anxiety. However, it’s always advisable to talk to your doctor before adding any type of supplements to your diet or considering alternative treatments.
Supplements to Anxiety: The Importance of a Personalized Approach
“Anxiety is a condition that can manifest very differently among people who share the same diagnosis,” claims Ripal Shah M.D., clinical assistant professor at the Stanford University School of Medicine. “One may exhibit primarily physiological symptoms (palpitations) when they are stressed or anxious, while another might feel calm physically however, they are internally unrestful (racing thought patterns).”
Trying a supplement that affects the part of the nervous system that regulates our “fight or flight” stress response can help a person with physical symptoms ease their anxiety. But, this same supplement may not work for those suffering from emotional problems.
So, it’s essential to have a customized strategy when dealing with anxiety medication.
What also remains very clear regarding the role that supplements can be able to play in treating anxiety is that they’re not a standalone, “cure-all” solution–and they’re usually just one component of a range of lifestyle options aimed at easing anxiety
“If you are in search of an aid to increase the activity of our brain, but we haven’t been able to work on our fitness routine, established a routine for our mind and body, found a workable whole foods dietary approach, etc. The supplements are likely to be less than expected to impact,” says Brent Bauer, M.D., director of the Mayo Clinic’s Complementary and Integrated Medicine Program.
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“I always remind my patients that supplements are supplements.’ If there is an insufficient vitamin, we might consider taking supplements, but there can be dangers to taking excessive and/or multiple supplements,” adds Michelle Loy, M.D., an integrative medicine physician working at the Integrative Health and Wellbeing Center at Weill Cornell Medicine.
With all that being said, dietary supplements for anxiety can be beneficial for certain people, especially for individuals who:
Are you suffering from a deficiency in nutrient
Do not experience any severe and rarely occurring symptoms
Are you unable to take medication
Haven’t had any response to other conventional therapies
Who Should Avoid Supplements for anxiety?
Experts stress the importance of constantly reviewing and discussing any new supplement aimed at easing anxiety with a licensed and knowledgeable medical professional before implementing them.
“Anything powerful enough to have an beneficial effect should be capable of having an adverse impact as well,” explains Dr. Bauer.
There are possible negative side effects, and even dangers of taking anxiety-related supplements for the following individuals:
People taking certain medications that could interact or interfere with certain supplements.
Patients with mental health or medical ailments, in which supplementation could cause stress and anxiety symptoms worse or create new symptoms.
People with severe anxiety who require immediate help.
The pregnant woman or breastfeeding (unless they talk to the doctor first).
“In my private practice I counsel my patients to engage in a variety of mind-body practices (in addition to exercise, nutrition, etc.) for at least 3 months before we begin to consider supplements” says Dr. Bauer.
Supplements That Could Help To Reduce Anxiety
There are a variety of supplements that claim to relieve anxiety. Finding the right one might take some trial and error. However, it should always be done with the guidance of a medical professional.
“If my patient is contemplating taking a supplement, I will review the benefits and risks and then we use an electronic database to check for any possible interactions with their current medication,” says Dr. Bauer.
Some common supplements that could help alleviate anxiety include the following.
Ashwagandha
A Ayurvedic herb that can work particularly well for those suffering from insomnia or anxiety, ashwagandha has been shown to improve sleep and stress resilience. It’s also a herb Dr. Loy recommends.
Recent reviews of the efficacy and safety of ashwagandha as a treatment for anxiety have shown that the effects are typically positive, studies are very small. More studies on the optimal amount and length of time that ashwagandha should be considered as a replacement or as an adjunct to traditional treatments are required.
L-Theanine
L-theanine, a plant-based substance, is typically discovered in the tea leaf. “L-theanine has some positive studies in relation to the onset of sleep, as well as conflicting studies on anxiety,” Dr. Shah.
A 2022 review of research from Pharmacological Research found that compared to the groups who didn’t receive L-theanine, the groups taking L-theanine didn’t see significant benefit in terms of treating anxiety. However, a 2015 study in the Journal of the American College of Nutrition does point to the effectiveness of L-theanine in helping improve sleep quality. Those with sleep issues might be able to benefit from this supplement.
Magnesium
Recent clinical studies suggest that magnesium supplementation, in conjunction with other vitamins, such as vitamin B6 or zinc could be a viable treatment to ease anxiety in various populations, including individuals who are stressed, as well as those suffering from type 2 heart disease and diabetes. Additionally, a majority of Americans have a low level of magnesium and don’t receive enough from their diet.
When it comes to specific guidelines on magnesium for anxiety in general However, further studies are required. “Currently, there is limited and unconclusive research on magnesium and its impact on anxiety” says Monique Richard as an integrative dietitian, who is also the National media spokesperson of the Academy of Nutrition and Dietetics.
Vitamin D
“While there are studies that point to the potential benefit of vitamin D in depression or anxiety however, the research remains not clear regarding whether supplementation with vitamin D can alleviate anxiety or depression symptoms.” claims Doctor. Loy.
For instance, researchers must determine how vitamin D supplementation impacts people of different ages and types of anxiety. Researchers are also looking into whether taking vitamin D with other nutrients, such as vitamin B6 or omega-3 fatty acids has any effect.
Vitamin B6
A 2022 randomized controlled trial on Human Psychopharmacology randomly assigned 478 young adults who were predominantly female , to consume lactose pills vitamin B6 tablets, or vitamin B12 tablets for one month. The group taking supplements with a high dose vitamin B6 self-reported a lower level of anxiety.
However, an earlier review from the year 2019 revealed that in general, B vitamins did not affect the way we think about anxiety. When taken together both pieces of research illustrate the need for further research about B vitamin and anxiety particularly in the case of B6.
CBD
Cannabidiol (CBD) is a plant-based bioactive compound found in the cannabis plant. One of the primary reasons people say they use CBD is to help treat self-reported anxiety.
However, scientific evidence regarding CBD’s effects on anxiety remains rather insignificant.
Interestingly, a small 2021 study conducted in Psychopharmacology explored what could have caused the self-reported image CBD has when it comes to reducing anxiety, despite its limited and contradicting evidence.
The researchers randomly allocated 43 otherwise healthy adults to take CBD-free hemp seed oil in two sessions. The first time, they were informed that it contained CBD (expectancy state) and the second they were told it was not.
The participants who had the most convictions prior to studying that CBD could reduce anxiety had less anxiety after they were expectedly taking the CBD supplement. The study proved that it was a “placebo influence” was responsible for the reduced anxiety symptoms, and not the CBD.
However, another small study from the year 2019 proved that CBD supplementation could indeed help reduce anxiety for 79% of participants in the study.
As with many of the other supplements involved in this article Two contradicting studies indicate the need for additional clinical trials on CBD or anxiety.
Other supplements to treat anxiety
There are numerous other supplements being marketed to help ease anxiety, including:
Chamomile
Lavender
Lemon balm
Kava kava
Passionflower
Omega 3 fat acids
That said, “simply seeing it advertised or on a retail shelf does not mean it’s a good selection for your needs,” says Richard.