Stress and anxiety can seriously affect your mental and physical well-being. Knowing how to treat anxiety can help reduce tension, panic, agitation, a fast heartbeat, and tremor. In many cases, natural supplements and certain vitamins can help relieve stress and anxiety disorders.

Dietary supplements, certain herbs, and vitamins can help promote good emotional well-being . Herbal supplements such as ginger, ginseng, ashwagandha, and St. John’s wort can help relieve chronic anxiety. It is also essential to ensure that you are getting enough vitamins from your diet to help prevent anxiety and stress disorders.

In this article, you will learn about the best supplements for anxiety and stress. You will also learn about the scientific research that supports the claims about certain natural remedies that are good for stress and anxiety.

If you have to deal with chronic stress and anxiety disorders, you will also find other helpful natural solutions at the end of this article.

The difference between stress and anxiety

Although stress and anxiety are closely related, they are not the same.

Stress can be a normal part of life and it can even have some benefits. However, anxiety is a mental health disorder and is generally associated with fear, worry, and obsessive thoughts.

Researchers from the Cleveland Clinic say that stress can be a positive factor that keeps us mentally alert, protects us from harm, and helps motivate us. Stress becomes a serious health problem when it builds up and becomes relentless or chronic. Prolonged stress can turn into distress and create anxiety.

The journal Neuropharmacology says that anxiety is the condition that remains when the stressful situation has passed. Chronic stress can affect chemicals in the brain and lead to long-term mood and anxiety disorders.

Therefore, stress is generally your body’s reaction to a current event, while anxiety is excessive fear and worry about a past or future event (real or imagined). One researcher stated that anxiety is negative emotional feelings, insecurity, fear, and panic, even when there is no stress.

Natural supplements for anxiety and stress

The Nutritional Journal reported that nutritional and herbal supplements for anxiety can sometimes be as effective as pharmaceutical solutions. Many supplements like kava, passionflower, and magnesium can help with anxiety-related illnesses. Very often herbal supplements for anxiety come with few, if any, side effects.

However, it is important to remember that certain natural herbal anti-anxiety supplements can interact with other medications. Natural supplements are not regulated, and it is not always possible to obtain information on the specific dosage for your condition, so it is important to consult with your doctor before taking any supplements.

Let’s take a closer look at the scientific studies showing the most effective herbal supplements for anxiety.

Ginger for stress and anxiety

A 2018 study found that powdered dried ginger compounds have an anti-stress effect. Subjects who received ginger powder supplements showed fewer signs of cognitive impairment. The results were less anxiety and improvement in depression symptoms.

You can buy powdered ginger supplements online to provide emotional support during chronic stress, or make your own ginger tea.

You can also make your own anti-anxiety ginger remedy by mixing together 1 teaspoon of minced ginger, 1 teaspoon of lemon juice, and 1 teaspoon of raw honey. Take the ginger home remedy 3 times a day to help reduce feelings of anxiety.

Ginseng supplements for anxiety and stress

A 2017 medical review found ginseng to be an effective remedy for stress-related anxiety and depression. Ginseng supplementation has the potential to suppress stress and improve signs of anxiety. Ginseng also helps protect the brain from cell damage due to inflammation.

To use ginseng as a natural remedy for anxiety, take 200 to 400 mg of Panax ginseng once a day for up to 12 weeks.

Ginkgo Biloba is a natural anti-anxiety supplement

A study in animal subjects found that gingko biloba supplementation can help both alleviate the effects of stress and prevent stress. Researchers found that ginkgo biloba helps improve mood, treat anxiety disorders, and improves memory function.

One study found that taking 480 mg of ginkgo biloba supplements daily can help treat anxiety disorders.

Other studies have shown that taking 120 mg of dried ginkgo biloba for 6 weeks can help reduce anxiety and mental fatigue.

Ashwagandha Herbal Supplement for Stress Relief

A review of 5 studies found that treating anxiety disorders with ashwagandha supplements can help reduce stress and anxiety and improve mental well-being. In both animal and human studies, ashwagandha (also called Indian ginseng) has shown an anxiolytic (anxiety-reducing) effect. Researchers noted that ashwagandha is a safe herbal supplement for anxiety relief.

Take 1,000 mg of ashwagandha extract daily to help relieve stress and anxiety.

Chamomile can treat anxiety and stress naturally

There are several ways you can use chamomile to treat chronic stress. For example, a 2010 review reported that chamomile can help treat generalized anxiety disorder. Chamomile extracts have an anti-anxiety effect and can help treat mild to moderate symptoms of anxiety.

To relieve stress using chamomile, place a chamomile tea bag in a cup of boiling water, cover it, and let it infuse for 10 minutes.

You can also use chamomile as an aromatherapy treatment to deal with stressful situations by diffusing chamomile essential oil.

Kava Kava within natural supplements for anxiety

Kava kava supplements can also help treat anxiety. Studies have shown that kava kava helps increase the effectiveness of GABA receptors in the brain. This works in a similar way to anti-anxiety medications. Kava kava is used to relieve stress-related insomnia and anxiety.

Other studies have shown that a combination of kava kava and valerian can help you sleep better if you feel stressed.

Some studies have shown that the 250 mg per day dose of kava kava is good for anxiety-related conditions.

It should be noted that kava kava has been linked to liver damage and has been banned or restricted in many countries. However, some studies have found kava kava to be relatively safe for short-term treatment.

St. John’s wort helps with anxiety

Some studies have found that herbal supplements like St. John’s wort can help treat depression and anxiety symptoms. There is also some evidence that St. John’s wort can help remedy seasonal affective disorder (SAD).

The recommended dose of St. John’s wort for mood disorders is 300 mg of the herbal supplement 3 times a day.

Omega-3 for anxiety relief

Omega-3 supplements are often linked to promoting good cardiovascular health. However, omega-3 fish oil also helps treat anxiety.

Several studies have shown that omega-3 fatty acids reduce symptoms of anxiety and inflammation. Omega-3 supplementation promotes good mental well-being and helps cope with stressful situations.

Researchers at Harvard Medical School say that taking 2,000 mg a day of omega-3s helps reduce feelings of anxiety.

Lavender to help relieve stress

A clinical trial with 140 women found that lavender-scented aromatherapy helped reduce anxiety, stress, and depression. The women inhaled lavender essential oil scents every 8 hours. The result was a significant reduction in symptoms of anxiety disorders.

Put a few drops of lavender in your diffuser and breathe deeply to relieve stress. Or, you could put a few drops of lavender essential oil on a tissue and inhale when you feel anxious.

Lemon balm for anxiety and stress

Some studies showed that a lemon balm drink helped people feel more comfortable and less anxious.

Make your own herbal anti-anxiety drink by putting a few fresh lemon balm leaves in a cup of boiling water. Cover for 10 minutes and then drink 2-3 times a day to help calm anxiety and calm your mind.

To take lemon balm supplements for anxiety, take 300 mg of lemon balm extract 2 times a day and continue taking for 2 weeks.

Natural Passionflower Supplements for Anxiety

A study involving people with generalized anxiety disorder found that taking passionflower drops helped control anxiety. Compared to benzodiazepine medications, passionflower supplements were just as effective for anxiety without many of the side effects.

Put 25 drops (or according to the manufacturer’s instructions) of passionflower extract in a small glass of water and drink twice a day to help control symptoms of anxiety and depression.

Magnesium to treat anxiety naturally

Studies have shown that magnesium deficiencies are often linked to depression and anxiety disorders. A 2017 review on the benefits of magnesium supplements found that magnesium supplements can help improve anxiety symptoms. Magnesium also has a positive effect on GABA receptors in the brain that helps relieve anxiety naturally.

You need between 300mg and 400mg of magnesium a day. You should be able to get enough magnesium from your diet by consuming foods like shellfish, green vegetables, nuts, seeds, and oats.

L-theanine supplements for stress and anxiety

L-Theanine is an amino acid found naturally in green tea leaves and can help calm anxiety.

Studies have shown that L-theanine can block certain receptors in the brain that affect anxiety. A small study found that L-theanine supplementation can help people better cope with stress.

One of the best ways to benefit from the stress relieving effect of L-theanine is to drink green tea. A cup of green tea or oolong tea can help increase dopamine and serotonin levels which have a positive effect on your mind.

You can also buy L-theanine supplements for anxiety and take between 100mg and 400mg per day.

GABA supplements for anxiety

Taking GABA supplements can help you better cope with anxiety and ease symptoms of depression.

The journal Frontiers in Psychology reports that GABA is a neurotransmitter in the brain. Anxiety conditions can get worse if there is not enough GABA. There is some evidence that GABA supplementation may have a calming effect on the central nervous system.

Studies have shown that taking 100mg – 300mg of GABA supplement daily can help manage stress-related conditions.

5-HTP for anxiety and depression

The anti-anxiety supplement L-5-hydroxytryptophan (5-HTP) can help increase serotonin levels which can lessen the effect of anxiety disorders.

Research on the cognitive benefits of 5-HTP has found that this supplement can benefit people with generalized anxiety disorder and depression. However, 5-HTP should only be used for anxiety under the supervision of a qualified medical professional.

Some studies have shown that taking up to 2,400 mg of 5-HTP a day can help reduce anxiety.

Vitamins for anxiety and stress

Taking vitamins to help manage daily stress and anxiety can be helpful if you can’t get enough from your diet. Enjoying a nutritious and well-balanced diet is one of the natural ways to help cope with the psychological effects of stress.

Vitamin A

One study found that a combination of vitamins A, C, and E helped reduce anxiety and stress symptoms over a 6-week period. The anti-anxiety vitamin supplement contained 600 mg of vitamin A, 1,000 mg of vitamin C, and 800 mg of vitamin E.

Foods rich in vitamin A include beef liver, green leafy vegetables, apricots, carrots, cantaloupe, salmon, and dairy products.

Vitamins B

Research on the effect of vitamin B supplementation found that these supplements can have a positive effect on mood. High doses of group B supplements can help relieve perceived stress, anxiety, and improve your mood.

C vitamin

A randomized trial with high school students found that taking 500 mg of vitamin C a day helped cope with stress and anxiety. Students who took the vitamin C supplement performed better in stressful situations.

The best foods to get vitamin C are citrus fruits and vegetables such as broccoli, red bell peppers, kiwi, and tomatoes.

Vitamin D

A 2015 study found that people with depression and anxiety disorders tend to have lower levels of vitamin D. Increasing levels of vitamin D with vitamin supplements can help reduce anxiety and protect against depression.

You can get vitamin D from eating fatty fish, dairy products, eggs, and mushrooms.

Vitamin E

Researchers have found that vitamin E is often deficient in people with various anxiety disorders. It is important to get enough vitamin E from your diet or take vitamin supplements to reduce anxiety-related conditions.

Foods that contain vitamin E include olive oil, nuts, seeds, and green vegetables.

Other ways to treat anxiety

Here are some natural ways to treat anxiety:

Exercise . Several studies have shown that regular physical exercise can be an effective natural treatment for anxiety.

Mindfulness . Many people turn to mediation as a way to manage long-term anxiety. Studies have also shown that mindfulness meditation can help treat mood problems and anxiety-related problems.

Effective time management . A 2018 study found that learning to manage time effectively can do a lot to alleviate anxiety, stress, and depression. The women in the study even slept better due to a reduction in anxiety.

Psychotherapy. Psychotherapy treats anxiety, stress, and depression by discussing your condition with a mental health provider, such as a counselor, clinical psychologist, or psychotherapist, who can teach patients more effective and healthier ways to cope. Your condition.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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