Supplements

Today, over 260 million people worldwide suffer from anxiety and mood disorders. In fact, anxiety and mood disorders are the main cause of disability due to mental health illness. Researchers estimate 1 in 3 people will experience an anxiety disorder during their lifetime!

Anxiety is a common mental health condition. It might already feel close to home—whether it be personally managing or knowing someone with an anxiety disorder. A combination of psychological counseling and medication is often used to manage anxiety. However, certain dietary supplements—like herbs, vitamins, and minerals—may also be helpful and come with fewer safety risks.

Ahead, discover which supplements actually have validity for managing anxiety. Of course, you should always consult with your physician but it’s smart to know effective and safe options for shaking anxiety symptoms and feeling like yourself again.

Ashwagandha, also known as Withania somnifera, is produced from an evergreen shrub that grows in Asia and Africa. It’s often used as an adaptogen, which encompasses plant substances—like herbs, roots, and mushrooms—to assist the body in adapting to stress. It appears to be the most commonly used and extensively studied adaptogen in stress management.

The adaptogenic plant has been used in alternative medicine for decades and the research on its role in anxiety relief continues to be encouraging. A 2020 review suggests ashwagandha is a promising safe and effective traditional medicine for managing a range of chronic conditions, anxiety included. Another 2021 review shows ashwagandha supplementation exerts benefits on stress, anxiety, depression, and insomnia.

Despite not having a clear dosing recommendation to manage neuropsychiatric conditions like anxiety,a 300mg high-concentration, full-spectrum ashwagandha root extract can safely and effectively improve an individual's resistance towards stress and thereby improves self-assessed quality of life according to this randomized double-blind, placebo-controlled study.

Researchers believe ashwagandha's anti-anxiety properties relate to its interactions with GABA receptors. GABA, an inhibitory neurotransmitter, is known for its calming effect and GABAergic neurotransmission (or when a substance influences GABA) is thought to play a key role in anxiety regulation. There are also two types of GABA, including types A (GABAA) and B (GABAB), and ashwagandha shows to modulate GABAA receptors that may exert anti-anxiety effects.

A 2015 review suggests ashwagandha may have an important role in the development of pharmacological treatments for neurological disorders associated with GABAergic signaling dysfunction, including generalized anxiety disorder (GAD).

In addition, decreased antioxidant defenses and increased oxidative damage are linked to anxiety disorders. The antioxidant and anti-inflammatory properties of ashwagandha are shown to improve the dysregulation of oxidative stress and inflammatory markers, in turn being a potential supplemental solution for managing anxiety.

Theanine (L-THE), an amino acid mostly found in teas and some mushrooms, has been associated with a number of health benefits, including reducing anxiety-related symptoms. A 2016 systematic review suggests L-THE supplementation can assist in reducing acute stress and anxiety in people experiencing stressful situations.

Researchers have further found four weeks of administering L-theanine can ease anxiety. However, there is some evidence implying L-THE is most effective in individuals with generally high levels of anxiety.

Overall, though, L-THE shows to significantly modulate the resting state of brain activity and enhances the power in the alpha-1 frequency. Alpha brainwaves show to enhance the overall sense of relaxation and fatigue while tending to predominate in people who feel most at ease and calm.

Magnesium is an essential mineral and electrolyte involved in 300+ biological functions to maintain good health. The status of magnesium in the body is associated with subjective anxiety, which hints magnesium supplementation may lessen anxiety symptoms.

A 2017 systematic review tells us hypomagnesemia (low magnesium) elevates anxiety states in mouse models, as well as spotting a relationship between magnesium status and anxiety in humans. The researchers propose a couple of relationships between magnesium and anxiety, including magnesium’s role in reducing neuronal hyperexcitability and increasing GABAergic (like ashwagandha), thus reducing anxiety symptoms.

Magnesium is also essential for the activity of metabotropic glutamate receptors (mGluRs), which are glutamate receptors that have been implicated in responses related to fear, anxiety, and panic. What’s more, mGluRs are among the most promising agents under development for the treatment of psychiatric disorders according to the 2010 review.

A 2017 randomized clinical trial further supports that magnesium supplementation is effective for mild-to-moderate depression in adults. Specifically, participants took four 500 milligrams (mg) of magnesium chloride daily, which was comparable to 248 mg of elemental magnesium.

Participants found and researchers observed positive effects within just two weeks of supplementation! Along with working quickly, magnesium shows to be well-tolerated without a significant worry for close monitoring for toxicity like some medications.

Cannabidiol (CBD), a marijuana-derived compound, offers non-psychoactive properties. As of late, there’s been strong interest in how CBD can manage and treat anxiety disorders and other health conditions thanks to its antioxidant, anti-inflammatory, and anti-necrotic (cell and tissue death) properties. While researchers caution that strong data on the benefits of CBD in reducing the severity of anxiety are limited, the results are promising.

A 2020 review suggests CBD shows promising results as a potential new drug for treating various depressive and anxiety disorders. In animal models, CBD shows to reduce anxiety and compulsive-like behaviors. In human-based clinical studies, administering CBD shows to decrease anxiety in healthy subjects in a public speaking simulation and significantly reduce subjective anxiety.

However, researchers imply that the anxiolytic (anxiety-reducing) properties of CBD depend on various factors, including the species/strain of CBD used, how much and how long CBD is administered, and characteristics of the user (like their age and birth sex). Still taken together, researchers imply that all of the presented results show that CBD plays a significant role in regulating anxiety.

Omega-3 fatty acids, a type of polyunsaturated fatty acid (PUFA), are further broken down into docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). EPA and DHA are naturally found in foods—particularly fish, shellfish, and algae—and manufactured in supplemental form.

Omega-3s, especially DHA, are vital to brain and nerve functions and deficiencies may cause certain disorders of the brain. In fact, low levels of EPA and/or DHA have been noted in various mental health conditions, including social anxiety disorder.

There’s additional evidence that high intakes of omega-6 fatty acids, another type of polyunsaturated fat mostly found in plant-based foods, increase the risk of depressive and anxiety disorders. While omega-6 fatty acids are not inherently "bad" for you, it’s important to balance omega-3s and omega-6s for optimal health, cognitive well-being included.

A 2002 study shows that 1g of ethyl-EPA can have beneficial effects on anxiety in patients with treatment-resistant depression. A double-blind, randomized controlled trial found omega-3 could increase vigor and reduce anger, anxiety, and depression states—in just 35 days of DHA/EPA supplementation (2400 mg of DHA/EPA per day; 800 mg DHA and 1600 mg EPA per day).

Valerian root is a popular herbal medicine used widely as a sleep aid. But because sleep problems are often associated with anxiety and other comorbidities, it’s been explored for managing anxiety.

A 2020 systematic review and meta-analysis explored the effectiveness of valerian root for improving subjective sleep quality and reducing anxiety. In fact, taking 600mg of valerian standardized extract per day for one week shows to reduce psychological and physiological stress in healthy adults. A combination of valerian extract or root with rhizome further shows to reduce anxiety in anxious patients undergoing a dental operation.

Valerian may also play a positive role in serotonergic signaling. Serotonin regulates sleep and mood and the serotonergic system shows to be a promising therapeutic target for psychiatric disorders like anxiety.

Taken together, valerian root proves to induce immediate and long-lasting effects on anxiety-associated brain activities. Valerian shows to be a safe and useful herb for treating sleep problems, anxiety, and associated comorbidities.

Chamomile is a medicinal herb that dates back to ancient Egypt, Greece, and Rome. Today, chamomile is promoted for various conditions like anxiety, even showing preliminary evidence that a chamomile dietary supplement might be helpful for generalized anxiety disorder (GAD).

A 2014 study hints that chamomile may offer anxiolytic and antidepressant activity by improving GABA and dopamine levels. Chamomile may also augment the stress hormone noradrenaline involved in our flight-or-flight response, in which too much noradrenaline causes anxiety and irritability.

To add, a 2016 randomized clinical trial suggests long-term chamomile use is safe for significantly reducing moderate-to-severe GAD symptoms. During the follow-up, those taking chamomile maintained significantly lower GAD symptoms than others on a placebo.

A more recent 2019 meta-analysis evaluated the efficacy and safety of chamomile for the treatment of state anxiety, GADs, sleep quality, and insomnia. While little evidence shows the effect of chamomile on anxiety and insomnia, it appears to be productive and safe for GAD and sleep quality.

Vitamin D is a fat-soluble vitamin mostly known for its bone-supporting roles in tandem with calcium. But vitamin D is also involved in various brain processes and a deficiency in the vitamin has been linked to anxiety.

Because the therapeutic relationship between vitamin D, depression, and anxiety has not been fully explained, a 2020 study aimed to examine whether or not vitamin D supplementation could relieve symptoms in people with low vitamin D levels. The researchers found vitamin D supplementation, especially in depressive patients with a vitamin D deficiency, shows to improve anxiety symptoms.

More recent 2021 research hints increasing vitamin D levels may reduce symptoms of depression, anxiety, and mood.

Probiotics are a type of "good" bacteria, whereas prebiotics are plant fibers that help feed and nourish probiotics. While prebiotics and probiotics are mostly known for their gut health benefits, growing research shows the relationship between gut and brain health and anxiety might be alleviated by regulating gut bacteria.

A 2019 study didn’t find any meta-analyses on the effects of prebiotics or probiotics in mental disorders in their search. But fast forward to 2020, this meta-analysis tells us probiotics may be adjunct therapies for mood or emotional disorders.

B vitamins are a group of vitamins, also known as vitamin B complex, that maintain good health and well-being. They are claimed to be some of the best vitamins for mental health, especially since some are essential for maintaining a healthy nervous system.

B vitamins act as cofactors in the synthesis and regulation of the two neurotransmitters dopaminergic and serotonergic. Both neurotransmitters are implicated to regulate mood, depression, and anxiety.

While a 2019 systematic review and meta-analysis suggests vitamin B supplementation does not alleviate stress symptoms, 2 out of the 10 included studies found anxiety symptoms reduced following short supplementation periods. One study found benefits in a sub-group of participants who had poor anxiety at baseline, while only men benefited from vitamin B supplementation in another study.

According to a super recent 2022 study, however, high doses of vitamin B6—or pyridoxine— show to reduce self-reported symptoms of anxiety. Specifically, the results hint that high-dose vitamin B6 supplementation increases inhibitory GABAergic neural influences.

Vitamin C, also referred to as ascorbic acid, is well-known for supporting immune health. However, the vitamin may also offer neuroprotective effects and be a natural strategy for psychiatric diseases.

A 2020 review suggests ascorbic acid shows to reduce anxiety and that vitamin C supplementation produces an anxiolytic effect (reduction of anxiety by blocking certain chemicals in the nervous system). Additional evidence indicates that high-dose, sustained-release ascorbic acid is effective in reducing mental disorders, including anxiety.

Overall, clinical trials have demonstrated that ascorbic acid supplementation produces beneficial results for depression and anxiety. Researchers encourage additional studies to confirm the anxiolytic and antidepressant actions of ascorbic acid, although its potential to augment oxidative damage could explain such a benefit.

While zinc is a trace mineral, meaning the body only needs it in small amounts, it is essential for carrying out over 100 biological functions in the body related to immune function, wound healing, and more. The mineral may also play a role in mental health, especially related to zinc deficiency in tandem with copper.

Data from a 2011 study shows individuals with anxiety had significantly higher plasma levels of copper and lower levels of zinc. After giving participants zinc and vitamin B-6 therapy, zinc levels normalized and anxiety symptoms improved.

Researchers further suggest that low levels of zinc, potentially linked to oxidative stress, may lower GABA levels. Zinc supplementation may raise GABA levels, in turn improving anxiety symptoms.

Also known as gamma-aminobutyric acid, GABA has been hinted at in the aforementioned supplements for anxiety. GABA is a natural chemical produced by the brain, a valuable anti-anxiety neurotransmitter, and can be manufactured into and taken as a supplement.

Recall that GABA helps promote calming effects so if levels get too low, it’s harder for the body to relax. Low GABA activity further leads to a number of conditions that impact the brain, including anxiety.

Despite mixed evidence on the impact of oral GABA supplementation, a 2020 review hints both natural and biosynthetic GABA intake have beneficial effects on stress and sleep.