Anxiety is a prevalent mental health problem. Over 33% of people will suffer from anxiety at some point (1).
Generalized anxiety disorder (GAD), panic disorder with or without agoraphobia, social anxiety disorder (SAD), particular phobias, and separation anxiety disorder are all examples of anxiety disorders.
Psychological treatments, such as cognitive behavior therapy or medication, are frequently used in medicine (1).
However, evidence indicates that dietary adjustments, such as taking specific vitamins, minerals, and other supplements, may benefit people suffering from anxiety problems.
The following criteria were used to choose the supplements in this list:
- Efficacy. Current research indicates that the essential components are both safe and effective.
- Brand reputation. The accessories are manufactured by trustworthy companies that employ third-party testing.
- Quality. The accessories place a premium on high-quality components.
Here are some of the most excellent anxiety supplements.
Eathealthyisgood’s picks of the best supplements for anxiety
Pure Encapsulations Magnesium Glycinate
Magnesium is vital to the body’s stress response (2).
Furthermore, evidence shows that magnesium supplements may be helpful for persons suffering from anxiety and are typically safe and well accepted.
For example, a 2017 evaluation of 18 studies indicated that, despite the low quality of available research, magnesium supplements are likely to aid persons suffering from anxiety (3).
Another 2017 research of 112 patients suffering from depression discovered that taking 248 milligrams (mg) of elemental magnesium supplements daily for six weeks significantly alleviated depression and anxiety symptoms compared to a control group (4).
Pure Encapsulations Magnesium Glycinate is a highly absorbable type of magnesium ideal for individuals suffering from anxiety (5).
The supplements have been certified by the United States Pharmacopeia (USP), a non-profit organization that establishes high criteria for identifying quality and purity dietary supplements (6).
Pure Encapsulations supplements are gluten-free and GMO-free, in addition to being evaluated by third-party labs (6).
Every pill contains 120 milligrams of magnesium.
NOW Foods Saffron 50mg Veg Capsules
Saffron is a brilliantly colored spice with culinary and medical use. It’s high in antioxidants and may be especially good for persons who suffer from anxiety when taken as a supplement.
A 2018 meta-analysis of 100 research found that saffron supplements helped lower anxiety. Some of the trials included in the analysis found that saffron therapy had similar benefits to the anti-anxiety drug fluoxetine (7).
Similarly, a 2016 research of 60 persons with depression and anxiety discovered that taking 100 mg of saffron daily for 12 weeks dramatically decreased anxiety symptoms compared to a placebo. The subjects tolerated the supplement well as well (8).
On the other hand, pregnant women should consult their doctors since limited data shows that saffron supplements may trigger uterine contractions (9).
NOW Foods Saffron is an attractive choice since the supplements are non-GMO, vegan, and gluten-free, and potency and purity tested by a third party.
Each capsule contains 50 mg of saffron and should be taken twice a day or as prescribed by your healthcare practitioner.
MegaFood Vitamin D3 5000 IU
Many people are vitamin D deficient or have inadequate amounts of this fat-soluble mineral, which is crucial for brain function and mood control (10).
According to research, vitamin D shortage or inadequacy is more frequent in patients with mental health issues such as anxiety disorders (11, 12, 13).
Furthermore, evidence shows that taking significant vitamin D levels may help lower the intensity of anxiety symptoms in patients suffering from anxiety disorders, including GAD (14).
A 2020 research of 106 depressed adults revealed that taking 1,600 IU of vitamin D daily for six months substantially reduced anxiety symptoms compared to a control group (15).
MegaFood Vitamin D3 is one of the finest vitamin D supplements for anxiety since it contains vitamins D and K.
These nutrients work together in the body to help maintain adequate levels of vitamin K and to support heart and bone health (16).
In only one capsule, this supplement contains 5,000 IU of vitamin D and 100% of the Daily Value for vitamin K. Consequently; it’s a suitable option for persons with low vitamin D levels.
While higher dosage vitamin D supplements may be required to cure the deficiency, for persons who merely wish to maintain healthy vitamin D levels, a supplement that gives 1,000-2,000 IU per day may be more acceptable.
Your healthcare expert may evaluate your vitamin D levels and propose the best dose.
Nature’s Way Chamomile
Chamomile is a plant with relaxing qualities. While it is usually ingested as a tea, chamomile pills may benefit people suffering from anxiety.
According to a study, chamomile possesses anti-anxiety and antidepressant qualities (17).
In one trial of 93 persons with moderate to severe GAD, daily therapy with 1,500 mg of pharmaceutical grade chamomile extract for 26 weeks decreased anxiety symptoms much more than a placebo treatment (18).
Nature’s Way Chamomile is an excellent choice since it is gluten-free and TRU-ID certified. The certification scheme employs DNA testing on components and finished goods to avoid impurities (19).
Each serving contains 440 mg of chamomile flower and 250 mg of extract.
However, pregnant women and those sensitive to similar plants such as ragweed, chrysanthemums, marigolds, or daisies should avoid using chamomile supplements owing to potential safety concerns.
Furthermore, chamomile supplements may interfere with some drugs, especially those used to treat anxiety, so you should check with your doctor before using chamomile supplements.
Integrative Therapeutics L-Theanine
L-theanine is an amino acid present in green tea naturally. When taken as a supplement, it has been found to offer stress-relieving and anti-anxiety properties (20).
A study of nine research published in 2020 discovered that ingesting dosages of L-theanine ranging from 200-400 mg per day may help decrease stress and anxiety in those exposed to stressful situations (21).
L-theanine supplements have also been demonstrated to aid persons with schizophrenia or schizoaffective disorder and major depressive disorder to lessen anxiety symptoms (22, 23).
Integrative Therapeutics L-Theanine is a better possibility since the firm examines raw ingredients and final products to verify quality, purity, and efficacy.
Each serving of two capsules contains 200 mg of L-theanine.
Nordic Naturals ProOmega 2000 mg
Omega-3 fats have potent anti-inflammatory properties and may be helpful to persons who suffer from anxiety.
A 2018 meta-analysis of 19 trials discovered that omega-3 fatty acid supplementation significantly decreased anxiety symptoms compared to control groups (24).
The analysis did caution, however, that significant anti-anxiety benefits were only documented in trials that used at least 2,000 mg of omega-3s per day (24).
Nordic Naturals is well-known for producing high-quality omega-3 supplements.
The Nordic Naturals ProOmega supplement, in particular, is a fantastic alternative for individuals who suffer from anxiety since it contains 2,000 mg of omega-3s for every 2 softgel intake.
The Nordic Naturals website offers a certificate of analysis for each supplement, proving that it has been tested for quality and purity and meets criteria and norms (25).
Quicksilver Scientific Liposomal Vitamin C
Vitamin C is a substance that acts as a potent antioxidant in the body, and researchers believe it may assist patients with neuropsychological problems, such as anxiety, to counteract damage produced by oxidative stress (26).
Furthermore, some studies have shown that vitamin C supplementation can help anxious people (27).
For example, in one research of 42 high school students, consuming 500 mg of vitamin C daily for 14 days boosted blood vitamin C levels while decreasing anxiety compared to a placebo (28).
Vitamin C supplements have also been demonstrated to help lower anxiety symptoms in diabetic women and adults (27).
Per teaspoon of Quicksilver Scientific Liposomal Vitamin C, you get 1,000 mg of highly absorbable vitamin C. (5 mL).
Liposomal vitamin C, a type of vitamin C wrapped in small lipid spheres that have been demonstrated to be more accessible than non-liposomal vitamin C, is included in the supplement (29).
This vitamin C supplement is available in a handy liquid form, making it a perfect alternative for those unable or unable to ingest tablets.
Pure Encapsulations Curcumin 500 with Bioperine
Curcumin is a polyphenol molecule found in turmeric that has been demonstrated to have anti-inflammatory and antioxidant capabilities and antidepressant and anti-anxiety qualities (30).
In a 2017 research of 123 persons with severe depressive disorder, those who got 500-1,000 mg of curcumin or 500 mg of curcumin coupled with 30 mg of saffron daily for 12 weeks improved their anxiety symptoms more than those who received a placebo (31).
Curcumin has also alleviated anxiety in persons with diabetes, obesity, and depression (32, 33).
Pure Encapsulations Curcumin 500 with Bioperine is one of the finest supplements since it contains 500 mg of curcumin per capsule and Bioperine. This black pepper extract improves curcumin absorption substantially (30).
Charlotte’s Web 25MG CBD Oil Liquid Capsules
Cannabidiol (CBD) is a popular natural therapy for various health issues, including anxiety.
Evidence shows that CBD, in dosages ranging from 300-600 mg, may help reduce anxiety in those suffering from SAD and those without anxiety disorders (34).
Furthermore, a recent evaluation of 25 research discovered that CBD might help lower anxiety in persons suffering from SAD. However, the researchers admitted that many of the studies were of poor quality, indicating that further high-quality research is required (35).
Charlotte’s Web is a CBD brand that healthcare professionals trust since the firm is dedicated to keeping customers safe and educated.
Charlotte’s Web offers an analysis certificate for each of its items. This paperwork informs the consumer of the cannabinoids included in the products and the quantities of pesticides, heavy metals, and tetrahydrocannabinol (THC) present (36).
Charlotte’s Web 25MG CBD Oil Liquid Capsules are handy for consuming CBD, with each capsule containing 25 milligrams of CBD.
It is crucial to note that this dose is far lower than those established in scientific trials to be beneficial for anxiety. Before beginning CBD use, consult your healthcare provider to determine the best dosage.
Multivitamins
According to research, multivitamin vitamins may help alleviate anxiety symptoms.
For example, one study revealed that taking a multivitamin comprising B vitamins, vitamin C, calcium, magnesium, and zinc for 30 days reduced anxiety symptoms in young people significantly more than a placebo (37).
Furthermore, an earlier assessment of eight research found that taking multivitamins and multimineral supplements for at least 28 days lowered subjective stress and anxiety levels in healthy persons (38).
The review also discovered that high-dose B vitamin supplements might be more helpful than low-dose B vitamin supplements (38).
Remember that multivitamins aren’t one-size-fits-all, and certain multivitamins may be unsuitable for specific persons, as nutritional demands vary depending on age, gender, and general health.
Younger women, for example, may benefit from more iron in their diet, whereas males and postmenopausal women often have lower iron requirements.
Before beginning a multivitamin for anxiety, consult with your healthcare provider, who can assist you in selecting a product that is appropriate for your requirements.
How to choose
If you’re considering using supplements to help with anxiety, you should first consult with your doctor.
Not all supplements are safe or acceptable for those who suffer from anxiety, especially if you are already taking medication.
Be wary of supplement mixtures that claim to treat or cure anxiety.
Although certain supplements have been found to help alleviate anxiety symptoms, other therapies such as counseling, dietary and lifestyle changes, and medication may be more beneficial.
When looking for supplements, only buy from reputed producers.
Examine supplements certified by third-party organizations such as NSF International and USP. These organizations test supplements for potency, contaminants, and other factors to guarantee that customers receive a safe and high-quality product.
The bottom line
Anxiety is a prevalent mental health problem. It may interfere with certain people’s regular activities.
Anxiety disorders, fortunately, may be treated with counseling, medication, and dietary modifications, including supplements.
Certain nutritional supplements, such as magnesium, vitamin D, saffron, omega-3s, chamomile, L-theanine, vitamin C, curcumin, CBD, and multivitamins, have been shown in studies to help relieve anxiety symptoms.
Suppose you want to take any of the supplements mentioned above. In that case, you should contact your healthcare provider to confirm that the supplement is safe and appropriate for your requirements.
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