25 Supplements for Anxiety [Updated List 2021]
Things to consider:
Supplements are not intended to replace prescribed medication or other physician – approved therapies. They can, however, be useful additions to your care plan.
While the following supplements are generally well tolerated, it is important to understand how they specifically affect you. Age, future surgery, pregnancy and other conditions underlying your health may all affect your individual dosage. Some supplements are hazardous if taken at higher doses than recommended.
You should always check with your doctor before adding supplements to your routine. You can talk about any possible side effects or interactions with drugs.
It is also important to note that the U.S. Food and Drug Administration does not regulate or monitor supplements such as drugs. You should only buy from manufacturers that you trust and follow any dosage information.
Read how vitamins, herbs and other supplements can help reduce anxiety and improve overall well-being.
Vitamins and other food supplements
This type of supplement may not be required if you already eat a balanced diet. But if you know your diet lacks essential nutrients, dietary supplements can be the key to relieving your symptoms.
Although dietary supplements do not replace foods themselves, they can help you get the nutrients you need while keeping track of your diet.
Your doctor can also help you detect or validate any impairments and provide information on dosage and overall dietary health.
1.Vitamin A
People with anxiety sometimes lack vitamin A. Vitamin A is an antioxidant shown to help manage anxiety symptoms.
How to use: The average supplement dose is approximately 10,000 IUs, which is taken as one tablet per day.
2.B-complex
B – complex supplements contain all the B vitamins needed for your body. For a healthy nervous system, many are vital. They can also help improve anxiety and depression symptoms.
How to use: Label dosage may vary for B – complexes with all B – vitamins. On average, doses range from 300 mg to nearly 500 mg. Both doses can be taken as one tablet daily.
3.Vitamin C
Antioxidants like vitamin C can help to prevent damage to the oxidative system. Due to oxidative damage anxiety can increase.
How to use: The average additional dose is between 500 and 1000 mg, divided into two tablets or taken once a day in a tablet.
4.Vitamin D
Vitamin D is a key nutrient that helps the body to absorb additional vitamins. Deficiency of vitamin D can lead to additional vitamin deficiencies that can exacerbate and exacerbate anxiety.
How to use: The average additional dose is between 1,000 and 2,000 IU. Either dose can be split over multiple tablets or taken as a tablet once a day.
5.Vitamin E
Vitamin E is another antioxidant. Your body uses this nutrient quickly in times of stress and anxiety. Additional vitamin E can help restore this balance and reduce your symptoms.
How to use: The average supplement dose is about 400 IU, which is taken once a day as a tablet.
6.Fish oil
Fish oil is high in omega-3 antioxidant fatty acids. It has been shown that omega-3 supplements such as EPA and DHA reduce fear.
How to use: The supplement’s average dose may be up to 2000 mg EPA, ALA and DHA combined. Each dose can be divided into several tablets or taken as a tablet once a day.
7.GABA
Gamma – Aminobutyric acid is an amino acid and a neurotransmitter of the brain.
Anxiety may worsen if there is not enough GABA. According to a review in 2015, GABA supplements may help replace lost GABA, although further research is required.
How to use: the average additional dose can be between 500 and 750 mg. Either dose can be divided into several tablets, or taken as a tablet once a day.
8.L-theanine
L – theanine is an amino acid. Amino acid. This is a soothing property in green tea.
A study in 2018 showed that there were antianxiety advantages in rats. A human study in 2011 also showed its calming benefits.
How to use: The average additional dose is about 200 mg. This is usually taken as a tablet once a day.
9.Magnesium
Magnesium is a mineral necessary to human health. You don’t need too much of it in your body. But if your magnesium deficiency isn’t enough, it can lead to anxiety symptoms.
How to use: The average dose for supplements can be between 100 and 500 mg. Either dose may be taken as a tablet once a day.
10.5-HTP
Neurotransmitter5-hydroxytryptophan (5-HTP). Serotonin is a forerunner. This is the “happiness neurotransmitter” of the human brain.
5-HTP supplements could be helpful for anxiety in a 2012 study. However, these are only most effective if used in certain treatments and on the recommendation of your doctor.
How to use: The average supplement dose can be between 50 and 200 mg. Either dose may be taken as a capsule once daily.
Herbal supplements
Some herbs contain phytochemicals that can relieve anxiety – related symptoms. Herbal supplements are normally available in forms of tincture, extract, tea or capsule.
11.Ashwagandha
Ashwagandha is the adaptogenic and ayurvedic remedy (Withania somnifera). Some research suggests that it can be as effective in reducing anxiety as some medicines.
How to use: The average additional dose is approximately 900 mg. Two 450 mg capsules can be taken one to two times a day.
12.Bacopa
Extracts of bacopa (Bacopa monnieri) are studied for neuroprotective activity or neuron protection. Bacopa also found that cortisol could be reduced in a study in 2013. The hormone of stress is known as cortisol. It can contribute to aggravating your symptoms of anxiety.
How to use: The average supplement is approximately 500 mg. This can be split into two tablets or taken as a tablet once daily.
13.Chamomile
Chamomile comes from the noble species Matricaria chamomilla or Chamaemelum. It is widely recognized as a natural remedy for anxiety symptoms
How to use: The average supplement dose can be between 350 and 500 mg. This can be split into two tablets or taken as a tablet once a day.
14.Kava kava
Kava kava (Piper methysticum) is a Pacific Island plant. It’s a traditional tonic of calming.
One study in 2016 found that GABA receptors are targeted for symptoms of anxiety. This enhances the natural ways your body manages anxiety.
How to use: The average dose of the supplement is about 250 mg. This can be split over two tablets or taken as a tablet once a day. Daily use should not exceed four weeks.
15.Lavender
Lavender (Lavandula officinalis) has been a stress remedy for many years. It has subtle sedatives that can also contribute to anxiety and depression in the central nervous system.
How to use: Lavender tends to be found in anxiety supplement blends with other herbs and is taken on a one – time – daily basis with an average supplement dose of about 400 mg.
16.Lemon balm
A close relative of lavender, Melissa officinalis, has also alleged sedative properties.
How to use: The average additional dose is about 500 mg. This can be divided into two capsules or taken as a capsule once a day.
17.Passionflower
Better known for its candy fruit, Passiflora incarnata is also a folk remedy for anxiety.
Researchers in one study in 2017 found that the anxiety prescription was just as effective. A floral supplement or tincture works best.
How to use: the average additional dose is about 500 mg. This can be split into two capsules or taken as a capsule once a day.
18.Rhodiola
Rhodiola (Rhodiola rosea) is an alpine plant that has been used for hundreds of years as a nerve tonic and calming agent.
How to use: the average additional dose is about 500 mg. This may be split into two capsules or taken as a capsule once daily.
19.St. John’s wort
Also used for anxiety is the traditional herb, St. John’s word (Hypericum perforatum), used for depression.
Current research suggests that it is more suitable for depression – related anxiety. How the word of St. John can contribute to other anxieties requires further research.
How to use: The average additional dose is about 300 mg. This can be divided into two to three capsules or taken once a day as a capsule. Talk to your doctor about how or if this should be added to your treatment scheme, you should not take this along with antianxiety medication.
20.Valerian
Although it is better known as a sleep remedy, valerian (Valeriana officinalis) may also help with anxiety.
How to use: the average additional dose is approximately 500 mg. It can be divided into two capsules or used once a day.
Supplements with mixed ingredients
Some additives may not contain a single nutrient or herb, but rather a combination.
Some studies show that some combinations work better together than on their own. If you want to try one of these, be careful to follow the instructions.
21.Ashwagandha and Bacopa
These herbs are often used in traditional Indian medicine together. A 2012 Ayurvedic study found that both herbs used together were much more effective. This was the case with Bacopa in particular. When used alone, it showed the least effect.
22.Bacopa and fish oil
Bacopa is administered as a traditional medicine with food to be effective. Bacopa is fat – soluble and therefore more effective when consumed with fats.
A study conducted in 2017 bacopoeia and fish oil have found that they are more therapeutic and neuroprotective for nerve stress when used together.
23.Chamomile and lavender
The two flowers are both popular herbal sedative remedies.
One study in 2016 shows that when combined, camomile and lavender are more effective in relieving stress and anxiety.
24.St. John’s wort and passionflower
Controversy about the word of St. John makes it uncertain whether or not it is good for anxiety. However, some suggest that when used in combination with other herbs, it’s more effective.
One of these herbs is passionflower. A 2011 study shows that the different compounds of the herbs can improve the phytochemical effects of each other.
25.Valerian and lemon balm
Valerian and lemon balm are both proven sedatives, especially when used in combination.
The bottom line
While research into anxiety supplements is promising, make sure you are your doctor before adding anything new to your treatment regime. You can talk about any possible risks or side effects and adjust any medicines that may lead to interaction.
Your doctor may also recommend other therapies to help manage your symptoms and lifestyle changes. Most of the supplements for:
- adults over age 65
- women who are pregnant
- children
If you try a new supplement, monitor carefully the overall health effects it has. Stop using it until you can talk to your doctor if you experience any extraordinary symptoms, such as increased anxiety or pain in the stomach.