17 Best Herbal and Natural Supplements for Anxiety Relief
Are you looking for a natural way to relieve your anxiety? Learn about the best herbal and natural supplements to reduce anxiety and how they work. Includes a list of 17 natural remedies that can help you manage your stress.
Anxiety is a prevalent condition.
In the US alone, about 18% of adults have some form of anxiety disorder and 40 million people suffer from an anxiety disorder each year.
It’s natural to want relief from this debilitating condition.
Luckily, there are many herbal and natural supplements that can help manage your symptoms of anxiety without causing the side effects that are often associated with prescription medications.
In this article, we will discuss seventeen of the best herbal and natural supplements for anxiety relief.
We will also provide a brief overview of how each of these supplements works to reduce anxiety symptoms.
1. Valerian Root
Valerian root is an herbal supplement that has been used for centuries to treat a variety of conditions, including anxiety.
The active ingredient in valerian root is called valerenic acid, which is thought to help reduce anxiety symptoms by increasing levels of GABA (gamma-aminobutyric acid) in the brain.
GABA is a neurotransmitter that helps to calm the mind and reduce stress levels.
Valerian root can be taken in capsule form, or it can be brewed into a tea.
Some people find that valerian root causes drowsiness, so it’s best to avoid using it before driving or operating heavy machinery.
It is generally recommended to start with a low dose and increase gradually as needed.
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2. Chamomile
Chamomile has long been used as a natural remedy for anxiety and insomnia.
The compounds in chamomile are thought to work together to produce a calming effect on the mind and body.
The active ingredient in Chamomile is apigenin, which is known to bind to benzodiazepine receptors in the brain.
This helps to increase GABA levels and produce a calming effect.
A study published in the Journal of Clinical Psychopharmacology found that chamomile was just as effective as the prescription medication lorazepam (Ativan) in treating generalized anxiety disorder.
Chamomile can be taken as a tea, tincture, or capsule.
It is generally recommended to start with a low dose and increase gradually as needed.
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3. Lemon Balm
Lemon balm is a member of the mint family and has been used for centuries to treat a variety of conditions, including anxiety.
The active ingredient in lemon balm, rosmarinic acid, is thought to work by inhibiting the enzyme that breaks down GABA.
This helps to increase GABA levels and produce a calming effect.
The active ingredients are also thought to work by reducing levels of stress hormones in the body.
Lemon balm can be taken as a tea, tincture, or capsule.
It is generally recommended to start with a low dose and increase gradually as needed.
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4. Kava
Kava is a root that is native to the South Pacific and has been used for centuries to treat anxiety and stress.
The active ingredient in kava is kavalactones, which are thought to work by increasing GABA levels and producing a calming effect.
Kava can also be helpful in reducing symptoms of depression.
A study published in the Journal of Clinical Psychopharmacology found that kava was just as effective as the prescription medication paroxetine (Paxil) in treating generalized anxiety disorder.
It is generally recommended to start with a low dose and increase gradually as needed.
Kava should not be taken with alcohol or other sedatives, as it can increase the risk of adverse effects.
The active ingredients in kava are thought to work by increasing levels of GABA in the brain.
Kava can be taken as a tea, capsule, or tincture.
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5. Passionflower
Passionflower is a flower that has been used for centuries to treat anxiety and insomnia.
The active ingredient in passionflower, apigenin, is thought to bind to benzodiazepine receptors in the brain, which helps to increase GABA levels and produce a calming effect.
Passionflower can also be helpful in reducing symptoms of depression.
A study published in the Journal of Clinical Psychopharmacology found that passionflower was just as effective as the prescription medication venlafaxine (Effexor) in treating generalized anxiety disorder.
It is generally recommended to start with a low dose and increase gradually as needed.
The active ingredients in passionflower are thought to work by increasing levels of GABA in the brain and by reducing stress hormones in the body.
Passionflower can be taken as a tea, capsule, or tincture.
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6. Skullcap
Skullcap is a herb that has been used for centuries to treat anxiety, insomnia, and other conditions.
It comes from the mint family and the active ingredient in skullcap, baicalin, is thought to work by inhibiting the enzyme that breaks down GABA.
This helps to increase GABA levels and produce a calming effect.
The active ingredients in skullcap, or scutellaria, is thought to help reduce anxiety by promoting relaxation.
Relaxation is important for managing anxiety, as it helps to reduce the amount of stress hormones in the body.
One study published in the journal Phytotherapy Research found that skullcap was just as effective as the prescription medication diazepam (Valium) in treating generalized anxiety disorder.
The active ingredients in skullcap are thought to work by reducing stress hormones in the body and by increasing levels of GABA in the brain.
Skullcap can be taken as a tea, capsule, or tincture.
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7. Holy Basil
Holy basil is a plant that has been used for centuries in Ayurvedic medicine to treat a variety of conditions, including anxiety.
The active ingredients in holy basil are thought to work by reducing stress hormones in the body.
The active ingredient in holy basil is called eugenol, which is thought to help reduce anxiety symptoms by reducing stress hormones in the body.
Holy basil can be taken in capsule form, or it can be brewed into a tea.
It is a safe and effective supplement for reducing anxiety symptoms.
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8. Ginkgo Biloba
Ginkgo biloba is a tree that has been used for centuries in traditional Chinese medicine to treat a variety of conditions, including anxiety.
The active ingredient in ginkgo biloba is believed to be flavonoids, which help improve blood circulation.
A small study published in the journal Phytotherapy Research found that taking 240 mg of a ginkgo biloba extract twice daily for four weeks significantly improved anxiety symptoms in people with generalized anxiety disorder.
The active ingredients in ginkgo biloba are thought to work by increasing blood flow to the brain and by reducing inflammation.
Ginkgo biloba can be taken as a capsule or tincture.
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9. Fish Oil
Fish oil is a supplement that is made from the fatty acids of fish.
Also known as omega-3 fatty acids, these fatty acids are believed to play a role in reducing inflammation and improving mental health.
A study published in the journal Psychiatry Research found that people who had lower levels of omega-3 fatty acids in their blood were more likely to have anxiety symptoms.
Fish oil can be taken as a capsule or liquid. It is important to purchase a fish oil supplement that has been tested and certified for purity and potency.
The active ingredients in fish oil are thought to work by reducing inflammation and by promoting cognitive health.
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10. Ashwagandha
Ashwagandha is an herbal supplement that has been used in Ayurvedic medicine for centuries to treat a variety of conditions, including anxiety.
Ashwaganha comes from the root of the Withania somnifera plant, which is believed to have anti-inflammatory and antioxidant properties.
A study published in the journal Phytotherapy Research found that taking 300 mg of an ashwagandha extract twice daily for eight weeks significantly reduced anxiety symptoms in people with generalized anxiety disorder.
The active ingredient in ashwagandha is called withanolides, which is thought to help reduce anxiety symptoms by reducing stress hormones in the body.
Ashwagandha can be taken in capsule form, or it can be brewed into a tea. It is a safe and effective supplement for reducing anxiety symptoms.
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11. Melatonin
Melatonin is a hormone that is produced in the brain and is responsible for regulating sleep cycles.
Melatonin levels often decrease in people with anxiety, which can lead to insomnia and other sleep-related problems.
A study published in the journal Phytotherapy Research found that taking 1 mg of melatonin before bed for four weeks significantly improved sleep quality and reduced anxiety symptoms in people with generalized anxiety disorder.
It is common to take melatonin for a few weeks and then discontinue use, as long as there are no side effects.
Supplementing with melatonin can help to increase levels of this hormone in the body, which can help to improve sleep quality and reduce anxiety symptoms.
Melatonin is available in tablet and capsule form.
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12. Inositol 6G
Inositol is a type of sugar that is found in the body.
It is thought to help reduce anxiety symptoms by increasing levels of serotonin, a neurotransmitter that helps to regulate mood.
It has been shown to be effective in reducing anxiety symptoms in people with panic disorder, obsessive-compulsive disorder, and social phobia.
Inositol is a safe and effective supplement for reducing anxiety symptoms.
It can be taken in powder or capsule form.
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13. Magnesium and Calcium Supplements
Magnesium and calcium are two minerals that are essential for the health of the body.
Magnesium is thought to help reduce anxiety symptoms by reducing stress hormones in the body, while calcium is thought to help reduce anxiety symptoms by increasing levels of serotonin in the brain.
A study published in the journal Medical Science Monitor found that taking a magnesium and calcium supplement for eight weeks significantly reduced anxiety symptoms in people with generalized anxiety disorder.
It is important to speak with a health care professional before taking a magnesium or calcium supplement, as these supplements can interact with other medications.
Magnesium and calcium are available in tablet and capsule form.
They can be taken together or separately.
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14. Vitamin D3
Vitamin D3 is a vitamin that is produced in the body when the skin is exposed to sunlight.
It is essential for the health of the body and is thought to help reduce anxiety symptoms by reducing stress hormones in the body.
A study published in the journal Nutrients found that taking a vitamin D3 supplement for eight weeks significantly reduced anxiety symptoms in people with generalized anxiety disorder.
Your health care professional can check your level of vitamin D and recommend a proper dosage level.
Vitamin D3 is available in tablet and capsule form.
It can be taken alone or in combination with other vitamins and minerals.
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15. Vitamin C
Vitamin C is a vitamin that is found in many fruits and vegetables.
It is essential for the health of the body and is thought to help reduce anxiety symptoms by increasing levels of serotonin in the brain.
Serotonin is a neurotransmitter that helps to regulate mood.
A study published in the journal Phytotherapy Research found that taking 500 mg of vitamin C twice a day for two weeks significantly reduced anxiety symptoms in people with generalized anxiety disorder.
Vitamin C is available as a supplement in powder, tablet and capsule form.
It can be taken alone or in combination with other vitamins and minerals.
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16. 5HTP
5HTP is a compound that is produced in the body from the amino acid tryptophan.
It is thought to help reduce anxiety symptoms by increasing levels of serotonin in the brain.
Serotonin is important for regulating mood.
A study published in the journal Progress in Neuro-Psychopharmacology and Biological Psychiatry found that taking 50 mg of 5HTP twice a day for eight weeks significantly reduced anxiety symptoms in people with generalized anxiety disorder.
5HTP is available as a supplement in powder, tablet and capsule form.
It can be taken alone or in combination with other vitamins and minerals.
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17. Theanine
Theanine is an amino acid that is found in green tea.
It is thought to help reduce anxiety symptoms by increasing levels of serotonin and GABA in the brain.
The active ingredient in theanine is L-theanine.
A study published in the journal Biological Psychology found that taking 400 mg of L-theanine daily for eight weeks significantly reduced anxiety symptoms in people with generalized anxiety disorder.
Theanine is available as a supplement in powder and capsule form.
It can be taken alone or in combination with other vitamins and minerals.
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Conclusion
These are just a few of the best herbal and natural supplements for reducing anxiety symptoms.
Each of these herbal and natural supplements for anxiety relief can be effective when used alone.
However, many people find that using a combination of supplements works best for them.
You don't have to fight anxiety symptoms alone, there are many herbs and supplements that can help.
Speak with your health care professional to find the best supplement combination for you.
Frequently Asked Questions
What vitamins are you lacking if you have anxiety?
Magnesium, Vitamin B2 (riboflavin), Zinc, and Omega 3s
For many people, anxiety is essentially a vitamin deficiency. Studies have shown that stress causes vitamin deficiencies by reducing levels of vitamins in the body. Stress also can cause symptoms of specific deficiencies such as low magnesium , increased homocysteine (high levels are associated with heart disease, stroke, and cognitive decline), low B2 levels, zinc deficiency (which can lead to anxiety, depression, and poor memory) and omega-3 fatty acid deficiency.
How can I calm my anxiety?
There are many ways that you can calm your anxiety. Some people find relief through therapy or medication, while others find relief through natural means such as herbs and supplements.
How do I break my anxiety cycle?
Valerian: Valerian has been called nature's tranquilizer. Mild, relaxing and calming effects of this herb have long been recognized as a great help in the relief of occasional sleeplessness and anxiety-related symptoms or disorders such as restlessness, irritability, and nervousness. Valerian root extract is available as capsules, tablets, or liquid tincture.
What is at the root of anxiety?
There is no one-size-fits-all answer to this question, as the root of anxiety can differ from person to person. However, some of the most common causes of anxiety include genetics, stress, lifestyle choices, and psychological factors.
Why am I anxious all the time?
There could be a number of reasons why you are feeling anxious all the time. It's possible that you have an anxiety disorder, or it could be that your lifestyle is leading to excess stress.