May 28, 2024
Anxiety is a very prevalent problem today, with over 300 million people across the world suffering from an anxiety disorder. It is the most common mental health disorder.
While anxiety treatments such as talk therapy and medication have been proven to be effective, what about holistic methods?
Talk therapies such as Cognitive Behavioral Therapy, Mindfulness Therapy, and Acceptance and Commitment Therapy are an important part of holistic therapy for anxiety, but supplements to help with anxiety can help.
This article will go over the pros and cons of using natural supplements to help treat anxiety as well as common ones you can use.
Remember to always consult a medical professional before starting a supplement. Although the vitamins and supplements listed below have been proven effective against anxiety and stress, everyone's body reacts differently. Do not take supplements if you are currently on anti-anxiety or antidepressants, blood thinners, or other vitamins and medications
Can supplements help with anxiety?
Are natural supplements effective in treating anxiety?
In general: Yes, but there are countless supplements out there, and not everyone will help with anxiety in the same way.
Also important to remember is that everyone’s body is different and will react differently to supplements. That’s why it’s important to take them one at a time and let your body get used to the new supplement. Start at a lower dose, and never exceed recommended dosage unless under the direction and supervision of a doctor.
Is it safe to use supplements to help with anxiety?
Just because something is natural, doesn’t mean it’s safe. There are plenty of naturally growing plants that will do the human body and mind more harm than good if ingested.
In general, vitamins and minerals are safer than herbal supplements, but it is possible to overdose on all of them (just like with medications), which can result in lightheadedness, fainting, blood thinning, difficulty breathing, decrease in mental clarity, liver damage, or more severe reactions if you are allergic or the supplement or vitamin interacts negatively with a preexisting medication in your system.
All of the supplements listed below have been tested and are safe for short-term use. Still, it’s important to consult with a doctor first to mitigate any harm.
Things to know before starting supplements
Set yourself up for success with these tips:
- Start slow. Introduce one supplement at a time. Wait 2-4 weeks and see how you feel, noticing any changes in symptoms.
- Consult a therapist or physician! This is especially true if you are taking anti-anxiety meds, SSRIs, or any other medications or vitamins (including a multivitamin).
- Take a holistic approach: There is no one “cure” to anxiety, and that includes supplements. Instead, make sure you’re taking care of yourself by sleeping enough, getting exercise, and eating a well-balanced diet.
6 supplements that can help with anxiety
Here are six supplements that have been proven to decrease anxiety and distress and are safe to take.
- Vitamin D3: If you’re not getting enough sunlight, your mental health is sure to suffer. Especially during the winter, a Vitamin D supplement can be crucial. Although it does not directly address anxiety, it can improve overall mental health.
- Suggested dose: 400-800 IU (International Units) for most adults
- Magnesium: Using Magnesium to treat anxiety is well documented. It not only decreases anxiety and stress but regulates sleep and serotonin levels.
- Suggested dose: 75-360 milligrams before bed
- Omega-3 Fatty Acids: Most commonly used to support cardiovascular health, new studies have found they can also improve brain functioning and mood. Omega-3 Fatty Acids are also easy to include into your diet without taking a vitamin supplement.
- Suggested dose: 200-2,000 milligrams a day
- Chamomile: Chamomile aids in relaxation, which is why it’s also a popular sleepy-time tea. When consumed via supplement, it binds with brain receptors to reduce anxiety. However, it can have a blood thinning effect and is not recommended to anyone who takes blood thinners or has a cardiovascular or heart condition.
- Suggested dose: 250-1000 mg
- Valerian Root: This plant has been used to ease restlessness and help people sleep for centuries. It can help with anxiety and insomnia. However, there hasn’t been studies on the effect of taking it long-term, so most professionals recommend only taking it for up to 6 weeks.
- Suggested dose: 300-600 mg
- Ashwagandha: Studies have found this root extract decreases anxiety and stress and increases well-being, a sense of calm, mental clarity, energy levels, and sleep qualities (although evidence for sleep quality is limited).
- Suggested dose: 200-600 mg daily
Remember to always check with a health professional before adding a supplement into your diet, especially if you have a preexisting condition or are currently taking medication for mental or physical health reasons. Don’t take a supplement when pregnant or breastfeeding.
Other Holistic Approaches to Anxiety Treatments
The best approach to anxiety therapy is often a holistic one. This means including therapy, medication or supplements, and lifestyle changes.
Some holistic lifestyle changes you can make to decrease anxiety in your life include:
- Cut down on caffeine
- Get plenty of exercise: Although a little is better than none, more might be better, according to one study that said…
- Eat a balanced diet.
- Practice good stress management techniques
- Get outside in nature, which can have a natural antianxiety effect
- Get plenty of sunshine
- Practice good sleep hygiene
- Limit screen time, especially social media (link to social media)
- Talk with a therapist!
Talking with a therapist is often the best way to see long-term results, because a therapist can help you get to the root cause of your anxiety. If something in your life is causing anxiety, that has to be addressed before healing can fully begin.
For more information on how to get matched with an anxiety therapist, give us a call, or find an anxiety therapist yourself using our therapist directory.
