Anxiety is like a racing storm within that refuses to slow down and is often triggered by external factors. Symptoms of anxiety are based on a spectrum that vary from mild to severe such as profuse sweating, fidgeting with an object or feeling chest tightness as if one is enclosed in a box. Anxiety is a common human experience and we have all been there. At times, anxiety helps in activating us, for example, as we begin filling a difficult paper in examination halls or save a human life in a heroic stance. However, at other times, it halts the process of activation in the form of an uncontrolled racing heart or sleepless nights that are often concerning and severely affects the quality of life.  

The Best 9 Natural Supplements for Anxiety

Therapy and medications are most often used to treat people with anxiety. Many people are unaware that nature is bountiful with hidden remedies for anxiety as well. However, one must consult a healthcare expert before opting for these supplements. In the article below, we will discuss the top 9 rich natural supplements that help in relieving the symptoms of anxiety.  

1. Ashwagandha

Indian ginseng, or ashwagandha, is a non toxic herb that is particularly known for its benefits in alleviating the symptoms of anxiety. Many studies have proved that it is enriched with stress-relieving properties and helps in achieving better sleep. It does so by adapting the body to various stressors in order to maintain harmony and balance in the body. 

Gamma-aminobutyric acid, or GABA, are signal molecules in our brain that helps in relaxing the nervous system as they inhibit certain pathways in the brain. Ashwagandha is known to further mediate these inhibitory signals and relieve the nervous system from an uprising tension. With frequent use, it also lowers the frequency of anxiety attacks and stress-induced sleeplessness. Along with GABA, ashwagandha is also a well-known herb that maintains the serotonin levels in the brain, improving mood and promoting sense of overall well-being. 

Chronic stress and anxiety symptoms cause oxidative exhaustion of the nervous system that symbolizes itself in the form of easy fatiguability and reduced productivity. Withanolides are chemical compounds in ashwagandha that reduces this inflammation. This compound acts like a shield against oxidative damages that are bound to occur with chronic anxiety. These neuroprotective attributes are also known to significantly lower the stress-related cognitive deficits that disabilities. 

Except for occasional mild stomach pain, side effects of ashwagandha are rare to know. 

2. Magnesium

Magnesium is well known in medicine for relieving spasm in blood vessels and muscles. It indicates that magnesium helps with regulating adequate blood supply to various organs, including brain, and relieve tension in the muscles that is often due to chronic stress. 

Cortisol is an adrenal hormone in our body that releases at times of increased stress. This hormone is released under the signal from hypothalamus and pituitary gland in the brain. Magnesium acts by inhibiting this hypothalamus-pituitary-adrenal pathway and reduces the levels of unnecessary cortisol in the blood. It helps with giving a balanced response to any stress that may have spiked the levels of cortisol.

Magnesium, as mentioned before, reduces spasm in the muscles. Chronic stress leads to neck stiffness and back ache. Sufficient reserves of magnesium are thus necessary to reduce stress-induced stiffness in the body. This will not only relieve the stiffness but also promote sense of general wellbeing and improve the overall quality of life.

Magnesium also supports memory, enhances cognitive capabilities and improves attention span by regulating the chemical signals in the brain. Like Ashwagandha, Magnesium also plays an important role in releasing sufficient GABA to interfere with the depressing pathways. 

3. L- Theanine

L- Theanine is an amino acid, most commonly found in green and black tea. Relieving stress and anxiety is one of its predominant health benefits. 

While many anxiety relieving compounds acts by momentarily inhibiting pathways in the brain and induce sleep, L- Theanine relieves anxiety without inducing drowsiness. This natural supplement is recommended not only for the general population, but also for patients with serious psychological disorders such as major depression and schizoaffective disorder. L- Theanine has been studied in various randomized clinical trials and enough evidence proves that it is safe for use in acute states of anxiety as well. 

L- Theanine is found in tea leaves that improves focus. It is often paired with caffeine that enhances focus and increases the attention span. However, this combination is not recommended for people struggling to sleep since caffeine actively interferes with sleep. L- Theanine supplements alone definitely promotes relaxation and hence better sleep cycle. It also contain anti-oxidant properties that saves the brain from exhaustion such as when completing a project on short notice or meeting hard deadlines one after another. 

4. Saffron

Sunshine spice, or saffron, is a zesty spice obtained from the flower of Crocus sativus plant. Both petals and stigmata of the plant are safe for use. Saffron offers a wide range of health benefits that includes relaxation and mental wellness as well. 

Saffron has been nicknamed as sunshine spice. The interesting reason behind this nickname is Saffron's ability to enhance mood and promote mental well-being. Researches indicate that saffron supplements not only relieves anxiety but also treat symptoms of moderate depression. Certain clinical trials also showed that saffron was as effective as an antidepressant drug but with reduced number of side effects and other health implications. Other than depression, smelling saffron results in rapid relief from symptoms of premenstrual syndrome (PMS) as well.

Saffron is enriched with potent antioxidants, that include safranal, crocin and crocetin. These antioxidants protect body tissues from the silent progressive damages due to oxidative stress. Safranal is one of the antioxidants that is well-studied and proven to support brain cells by improving memory and cognition. 

5. Curcumin

Curcumin is an active ingredient found in turmeric. Curcumin has a wide range of health benefits. It is routinely used in many countries as it reduces oxidative inflammation. Many people may find it surprising that curcumin has the potency to reduce anxiety as well. 

Curcumin has been studied extensively for its benefits in relieving anxiety and its proven to play an indirect part by reducing oxidative stress in the nervous tissues. It is proven to amplify the levels of docosahexaenoic acid (DHA) levels in the brain that is essential for emotional and cognitive functions of the brain. 

Curcumin also acts as a natural anxiolytic, a natural substance that reduces anxiety. It alters and effectively modulates the neuronal pathways and chemicals in an attempt to lessen the impact of anxiety. Its ability to lessen anxiety was tired in multiple clinical trials that included obese men with anxiety issues. Curcumin was compared to a placebo and the results showed significant reduction in anxiety over a period of 2 to 10 weeks. 

6. Cannabidiol (CBD)

Cannabidiol (CBD) is an active compound obtained from Cannabis sativa plant. Cannabis plants are illegal to grow by farmers in many countries because of the other active components in this plant that interferes with brain chemistry. Tetrahydrocannabinol (THC) is also obtained from cannabis plant but it causes sedation, hallucination, euphoria and addiction.  

It is a common misconception that CBD is not psychoactive like THC and thus won't cause euphoria. However, there is no doubt in the fact that the rare symptoms caused by CBD are only mild as compared to the highest sense of elation and euphoria caused by THC. 

CBD does not cause toxic effects, rather it helps at great length with reducing anxiety and relaxing the brain. The positive effects of CBD are tested in various patient with psychological disorders such as post-traumatic stress disorder (PTSD) and social anxiety disorder (SAD). This natural supplement is currently under study for use in patients with psychosis as well. 

Patients with malignant tumors often experience severe pain that triggers anxiety. In such patients, CBD is often used to relieve both anxiety and the intractable pain. As beneficial as it sounds like, CBD supplements must be consumed only upon receiving prescription from a healthcare expert as individuals may respond differently to each substance. 

 7. Omega - 3 Fatty Acids

Omega- 3 Fatty Acids are a group of well-known compounds that are essential part of our diet and play important role in regulating our health. There are three main types of omega - 3 fatty acids, that includes Alpha linolenic acid (ALA), Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). ALA is found mainly in plant oils like flaxseed, walnuts and soybean. While EPA and DHA are obtained from marine sources such as fish, certain algae and other seafoods. 

Predominant benefit of omega -3 fatty acids include improved cardiovascular health. However, it improves brain functions by relieving inflammations. Omega -3 fatty acids strengthens the neuronal synapses in the brain that is crucial for improving memory and better learning. 

Ever wondered why walnuts look like a mini-brain? Well, its nature's way of hinting us to consume walnuts for better brain functions. Walnuts are enriched with omega 3 fatty acids that improves cognition by providing essential nutrition that also interferes with pathways that cause anxiety. Its use is highly encouraged in children and young population as they benefit more from its antioxidant and healing properties. As the oxidation stress reduces, the elevated anxiety levels and symptoms of easy fatiguability are markedly dropped as well. 

People with social anxiety, elderly and those with limited intake of omega- 3 fatty acids are recommended to take regular supplements of omega -3 fatty acids as it helps them with better communication and reduce behavioral problems. 

8. Vitamin D

Sunshine Vitamin, or Vitamin D, is another potent natural supplement that is popularly used to treat symptoms of anxiety and mood disorders. Rich sources of Vitamin D include salmon fish, mackerel, cod liver oil, egg yolk, cheese, mushroom and sunlight. 

Vitamin D plays significant role in promoting mental well-being by reducing the stress induced levels of cortisol in the blood. It also increases happy molecules in the brain, including endorphins, that improves mood, enhances positivity and promotes general body relaxation. Sufficient vitamin D reserves are essential to support chemical and electrical pathways to improve learning and cognition. 

Healthcare clinicians often recommend Vitamin D test to people who present with constitutional symptoms such as low mood and fatiguability. The reason behind is the role of vitamin D deficiency in rapidly increasing cases of anxiety and depression. Reduced levels of Vitamin D is one of the leading causes of unexplained depression in the developed countries. Common causes of vitamin D deficiency include reduced dietary intake and minimal exposure to sun that result in serious health implications such as anxiety disorders, depression, impaired immunity and weak bones. 

Vitamin D supplementation is encouraged in people of all age groups. It is easily achievable, the least expensive and readily available source being the sunlight!

 9. Chamomile

Chamomile is a well recognized natural supplement for its calming effects on the nervous system. Chamomile is most often consumed in the form of tea but it is also available in the form of supplements for populations in need. 

Apigenin is an active compound in chamomile that binds to targeted receptors in the brain to relieve symptoms of anxiety and tension. It also helps in better sleep cycle due to the given calming effects. Chamomile reduces the symptoms of anxiety by maintaining and modulating the signaling chemicals in the brain such as dopamine and serotonin by keeping its levels in a beneficial range above its baseline. Chamomile also promotes active uptake of GABA that enhances relaxation. 

Chamomile offers a gentle approach to managing the symptoms of anxiety along with improving sleep cycle. It is important to consult healthcare physician before opting for regular intake of chamomile supplements. 

People also ask

How long does it typically take to see results from using natural supplements for anxiety?

Factors affecting the outcome and timeline of results after using natural supplements for anxiety include the type of supplement, dosage, individual body chemistry and response and the severity of anxiety symptoms. Improvements are often observed within a few days to a week of continual usage. It is crucial to be consistent and patient with the use of these natural supplements and closely look for any unusual symptoms that the healthcare prescriber must know. 

Are natural supplements for anxiety safe to use during pregnancy or while breastfeeding?

Some of the natural supplements for anxiety are not recommended due to potential risks to the baby as they cross the placenta and get consumed by the baby or the supplement infiltrate into the milk of a lactating mother. A consultation with the healthcare expert before consuming these supplements is crucial as they provide personalized guidance that is based on individual situation and possible risks. 

Conclusion:

Exploring natural supplements for anxiety provide individuals with holistic alternatives to anxiolytic medications. The natural supplements discussed in the article are mostly backed by scientific studies and researches and are proven time and again to help alleviate symptoms of anxiety. Regular use of these supplements offer promising results such as promoting overall well-being. However, it is important to note that individual response to each supplement may vary from one person to another. This precaution calls for consultation with a healthcare expert to ensure safety of these supplements when taken along with other treatments.