What Supplements Help With Anxiety?
We discuss the potential advantages and disadvantages of using supplements to treat anxiety.
With evidence indicating that they may help to lessen some of the symptoms experienced by persons with anxiety problems, supplements for anxiety are growing in popularity.
The complicated illness of anxiety frequently coexists with other mental health issues like depression or PTSD. For effective treatment, frequently prescribed drugs are required, along with regular counseling to help manage symptoms and address their origin. You can, however, occasionally take some nutritional supplements to assist with good health, sound sleep, and stress management.
It is important to note, however, that you should refrain from taking supplements without a doctor's approval, especially if you are already taking medicine, since they may interfere and result in negative side effects.
We talked to a few mental health experts to get their opinions on which supplements can help with anxiety symptoms and which ones you should avoid.
CAN SUPPLEMENTS RELIEVE ANXIETY?
You might discover that taking vitamins can help you manage your symptoms if you have mild or situational anxiety. It may be beneficial to take supplements for excellent mental health and sleep or to make up for common nutritional deficiencies that have an impact on mental health, but it is always advisable to consult a doctor before doing so.
The Academy of Nutrition and Dietetics' national media representative and registered dietitian nutritionist Roxana Ehsani explains that while supplements cannot completely cure anxiety, they may help with some of its symptoms. She believes that while some supplements may help manage anxiety symptoms, you should first get your doctor's approval. Additionally, keep in mind that taking supplements to treat anxiety won't definitely heal or cure it permanently; it may only temporarily alleviate symptoms.
You should always be especially cautious when combining supplements with prescribed medication and without a doctor's supervision if you are taking strong medication, such as antipsychotics or benzodiazepines.
Taking vitamins for anxiety might be harmful because they aren't regulated the same way that pharmaceuticals are, according to Dr. Deborah Lee, a medical professional and writer for Dr. Fox Online Pharmacy. "Many people with anxiety symptoms will take supplements that they buy themselves from a pharmacy or online. Since natural goods, including vitamin and mineral supplements, are not subject to the same regulations as other pharmaceuticals and medicines, it is challenging to offer sound advice about anxiety supplements, she explains.
"There is frequently not much high-quality research to support their use. If there are studies, they are often modest, quick, and frequently include using animals. Frequently, these are not placebo-controlled, randomized studies.
According to a double-blind study published in the journal Current Developments in Nutrition, taking a general multivitamin and mineral supplement may help young adults with their encounters with anxiety symptoms. However, a larger-scale replication of the study is required. Anyone suffering symptoms of anxiety should speak to their doctor about blood tests to rule out deficiency as a cause. Eliminating any potential vitamin or mineral deficiencies guarantees that the body is functioning at its best.
MAGNESIUM
Chronic magnesium insufficiency can have a severe effect on our ability to manage stress and maintain mental wellness. According to a review published in the Nutrients journal, long-term stress and anxiety deplete the body's magnesium reserves, and a lack of magnesium might result in an unfavorable stress response. Another review in Nutrients came to the same conclusion that taking extra magnesium can help cure mild anxiety.
Before including a supplement in your diet if you suspect you might have a magnesium shortage, talk to your doctor because your symptoms could also be a sign of another condition.
Ehsani also mentions that studies have indicated that taking extra magnesium can reduce anxiety. The first thing she suggests is magnesium supplementation because it is a necessary element that promotes relaxation in the body. "Some people could not be eating enough, and it can be lost in minute quantities through perspiration as well. Studies on magnesium supplementation in patients with anxiety and depression have shown that it does reduce symptoms in those taking it compared to the control group.
VALERIAN
Valerian is sometimes referred to as nature's sleep aid, and a meta-analysis published in the Journal of Evidence-based Integrative Medicine found that it may be an effective supplement for reducing anxiety and enhancing sleep. It is unknown how beneficial the supplement really is, though, given that it is unstable and that there are many different quantities that may be purchased off the shelf.
According to the Mayo Clinic, valerian may interact with other supplements like St. John's Wort and may intensify the effects of other sleep drugs like benzodiazepines.
KAVA
Twelve studies examining the effectiveness of kava as a treatment for generalized anxiety disorder were examined for a review published in the Journal of Alternative and Complementary Medicine (GAD). The evaluation revealed that there is inadequate evidence to support kava as an adjunctive treatment for anxiety because there was no discernible difference between patients taking a kava supplement and those taking a placebo in one trial.
FISH OIL
According to a review in the journal Frontiers in Aging Neuroscience, fish oil supplements can assist in treating fatty-acid insufficiency, which in some patients can result in symptoms of poor mental health because of the role fatty acids play in brain chemistry. Furthermore, a meta-analysis done by the JAMA network open medical journal revealed that a high dosage of omega-3 (found in fish oil supplements) may assist to lessen the signs and symptoms of clinical anxiety.
ST JOHN’S WORT
Although St. John's Wort is a widely used home remedy for depression and anxiety, it can be dangerous to use, especially if you are taking birth control or antidepressants because it can interact with and disrupt these drugs.
Although a review in Systematic Reviews found that St. John's Wort can be helpful in the treatment of mild to moderate depression (showing positive results against a placebo), a different review in the Journal of Psychopharmacology found that St. John's Wort and therapeutic drugs interact in a variety of ways. In light of this, always talk to your doctor before incorporating St. John's Wort into your regimen.
VITAMIN D
Because of the low amounts of sunshine that cause deficiencies in many populations, it is frequently advised for those who live in colder climates to take vitamin D supplements from October to April. According to a review published in the Journal of Affective Disorders, vitamin D insufficiency and mood disorders are positively correlated, and taking supplements can improve mood in people who are vitamin D deficient. As one of the vitamins that strengthen the immune system, vitamin D might be helpful as a supplement to maintain your general health, especially during the winter.
According to Ehsani, vitamin D insufficiency is widespread in the USA. Correcting that nutritional shortfall may assist to reduce your anxiety as well because vitamin D deficiencies can also lead to anxiety. 42% of Americans are reportedly vitamin D deficient.
B VITAMINS
As B12 in particular is required for healthy brain function, a B-vitamin deficit can result in a range of uncomfortable symptoms. When you are deficient in B12 and other B vitamins, you may experience fatigue, irritability, and confusion.
According to a meta-study published in the Nutrients journal, people with low-mood disorders and those with poor nutritional status may benefit most from taking vitamin B complex supplements. Although it is possible to take too much vitamin B, due to its water solubility and your body's ability to drain out the excess, it is difficult to overdose. As a result, using this supplement for anxiety and other mood problems is generally safe. However, if you think you may be vitamin B deficient, a blood test and seeking medical attention is still advised.
CHAMOMILE
One of the key components of sleepy-time tea is chamomile, which is generally considered to be a safe supplement. According to medical advice, when consumed in excessive doses, it can interfere with some medications, especially blood thinners, but a cup a day is unlikely to have any negative consequences.
According to research published in the Phytomedicine journal, chamomile supplementation had effects similar to those of traditional anxiolytic medication therapy after eight weeks. If you battle with anxiety, a cup of chamomile tea might be a helpful addition to your bedtime ritual. However, larger-scale research must be conducted to confirm this.
LAVENDER
Aromatherapy can be a helpful home treatment for anxiety, with few side effects. A few drops of lavender oil in your bath or a diffuser can help you to feel calmer. Although it will not cure your anxiety, it can be a useful part of your routine, particularly to help you to relax before sleep.
A study in the Laryngoscope of investigative Otolaryngology found that aromatherapy with lavender helped to reduce preoperative anxiety in those who had come in for day surgery. Although the journal states that more large-scale studies need to be undertaken, the overall positive results were promising.
Lavender allergy is rare, but it is always worth testing any new substances you might want to use for aromatherapy before putting them in your bath water.
SUPPLEMENTS FOR ANXIETY: ARE THERE ANY RISKS?
It is crucial that you consult your doctor before incorporating any supplements into your diet, especially if you use any medications, as some supplements may interact with birth control and prescription drugs.
Ehsani advises consulting your doctor before selecting an anxiety supplement. It's always advisable to consult with your doctor before taking anything, she advises, because there might always be hazards when taking any kind of supplement. Make sure the supplement you choose to take has been approved by your doctor because some supplements may interact with the prescriptions you are now taking or may interfere with a health condition you are currently experiencing.
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