What Supplements Are Best for Anxiety?
Anxiety is a common mental health issue that affects many people. It can cause feelings of uneasiness, fear, and worry, which can lead to difficulty sleeping, reduced productivity, and other physical symptoms. Fortunately, there are certain supplements that have been shown to help reduce the effects of anxiety.
The best supplements for reducing anxiety include l-theanine, valerian, and ashwagandha. These can be taken either as single supplements or in combination.
If you are taking any medication, it is important to talk to your doctor before taking any supplement. This is especially true if you have pre-existing conditions such as heart disease or high blood pressure. Keep reading to learn more about each of these supplements and others that can help reduce anxiety.
1. GABA
GABA (gamma-aminobutyric acid) is a naturally occurring amino acid that functions as a neurotransmitter in your brain. GABA is considered an inhibitory neurotransmitter because it blocks brain signals and reduces activity in your nervous system. When GABA attaches to a GABA receptor in your brain, this produces a calming effect that can help with anxiety.
Certain disorders are thought to involve lower levels of GABA, including seizure disorders, movement disorders (e.g., Parkinson’s), ADHD, anxiety, and depression. If you’ve ever experienced a relaxation effect from alcohol, then you have an idea of the function of GABA. Alcohol actually mimics GABA by binding to the same receptors in the brain. Without the risk of addiction or the negative effects of alcohol.
There is still limited evidence of whether GABA supplements actually reach the brain. However, there is some evidence that taking GABA may help to increase a sense of relaxation and reduce stress. There is also evidence that GABA may help you to fall asleep. It’s a good choice for anxiety!
2. Ashwagandha
Ashwagandha is an adaptogen, which means that it helps your body to manage stress. It helps to improve brain function, lower cortisol, and help reduce anxiety and depression. Ashwagandha is an herb used mostly in alternative medicine.
In one study, 88% of people who took ashwagandha reported lowered anxiety, compared to 50% taking a placebo. Ashwagandha root extract is typically taken in 450-500 mg capsules up to twice per day.
3. Rhodiola
Nature’s Way Clear Thinking with Ashwagandha
Rhodiola is another herbal supplement used to reduce anxiety. It’s been shown to improve mood, focus, and overall performance. Rhodiola can also be helpful in treating depression and other mental health issues. Additionally, it has been found to help reduce stress levels and fatigue.
4. Probiotics
Probiotics are beneficial bacteria that help to maintain a healthy gut environment. Studies have found that taking probiotics can reduce symptoms of anxiety and depression. This may be because of their ability to reduce inflammation in the body, which is linked to mental health issues. Taking a high-quality probiotic supplement can also help restore balance in your gut microbiome, leading to better overall physical health.
5. Fish Oil & Omega 3
Nature’s Bounty Fish Oil and Omega 3
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Fish oil is a source of omega-3 fatty acids, which have been found to reduce anxiety symptoms. Research suggests that omega-3s can help improve mood, reduce inflammation, and boost brain function. Taking a high-quality fish oil supplement can be beneficial for reducing anxiety symptoms.
6. 5-HTP
Dr. Emil Nutrition 5-HTP Plus Serotonin Synthesizers
5-HTP (5-hydroxytrptophan) is an amino acid naturally produced by your body. It is used by your body to produce serotonin, which is linked to depression, anxiety, sleep, etc. Taking 5-HTP may aid weight loss (through appetite suppression), relieve depression, reduce migraines, and promote sleep (especially if combined with GABA).
There are some potential side effects of taking 5-HTP, so it’s best to take it in consultation with your doctor and follow the dosage instructions on the bottle. I’ve taken 5-HTP myself and would liken its effects to a feeling of serenity and lifted mood.
7. L-Lysine
Now Foods Supplements L-Lysine
L-Lysine is an essential amino acid that your body cannot make and that you need to obtain from food. It is involved in growth and muscle turnover and helps to transport fat to be used as energy. L-lysine may reduce anxiety by blocking stress receptors.
8. L-Theanine
L-theanine is an amino acid that has been shown to reduce stress levels and improve mood. It helps to relax the mind without causing drowsiness, making it an ideal supplement for reducing anxiety. Studies have also found that L-theanine can help with sleep quality, focus, and memory. Taking this supplement daily may be beneficial for those who live with anxiety.
9. Valerian Root
Valerian root has been traditionally used for centuries to reduce anxiety and improve sleep quality. It is a natural herb that has tranquilizing effects on the brain and helps to reduce stress levels. Taking valerian root at night can be especially helpful in improving sleep quality, which is essential for reducing anxiety symptoms.
10. Kava Kava
Kava Kava is another herbal supplement used to reduce anxiety. It has been found to help improve mood and relaxation, as well as reduce stress levels. Additionally, this supplement can help with focus and concentration. Taking kava kava daily may be beneficial in reducing anxiety symptoms.
11. Passionflower
Oregon’s Wild Harvest Passionflower
Passionflower is a herb that has been used for centuries to reduce anxiety and improve sleep quality. It contains compounds that act on the central nervous system and help to calm the mind and body. Taking passionflower supplements may be beneficial in reducing stress levels and improving sleep. Additionally, this herb can help with cognitive functions such as memory and focus.
12. Melatonin
Nature’s Way Sleep Tonight Melatonin Drops with L-Theanine
Melatonin is a hormone that your body makes naturally that controls your sleeping patterns. It’s also available as a supplement to help promote sleep. One study showed that melatonin helped increase levels of GABA in parts of the brain. Melatonin is a good nighttime choice if anxiety prevents you from falling asleep.
available on Etsy
Reducing anxiety symptoms is possible with the right supplements. However, it’s important to speak with your doctor before taking any supplement to make sure it won’t interact negatively with any medications you may be taking. With these tips in mind, you can be sure to find the right supplement for you and start enjoying life with less anxiety.
How about you? Do you take supplements to reduce your anxiety? Feel free to leave a comment below about what you take.
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Thanks for reading! I hope you found some helpful tips. Since this site is about social anxiety, I wanted to also share some tools I use that I hope you’ll find helpful. Some of these are affiliate links, so if you decide to try them, I’ll earn a commission. However, I only recommend things I have used myself and would recommend to a friend or family member.
Social Anxiety Masterclass: The Social Anxiety Masterclass is my signature course where I walk you through everything I know about how to manage social anxiety.
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