Holistic medicine is a natural method for treating a wide variety of conditions, including anxiety. Browsing the internet or social media feeds, you likely see many supplements promising instant calm and relaxation. These include everything from ancient herbal remedies to newly legalized extracts. The following article discusses some of the most well-known supplements used to relieve symptoms of anxiety. It also explains how to know when it’s time to look beyond supplements and self-care to a comprehensive treatment program.
Supplements for Anxiety
Research shows that lacking certain vitamins and minerals can actually trigger or worsen the symptoms of anxiety and depression. The following are some key supplements that help alleviate symptoms. It’s important to note that you should never take supplements without consulting your physician first.
Ashwagandha
Ashwagandha is an herbal supplement that’s effective at alleviating chronic stress and anxiety. It lowers cortisol levels, the body’s primary stress hormone. By regulating cortisol, the supplement helps turn off the body’s fight-or-flight response. When taken daily, ashwagandha can improve symptoms in approximately 6 to 12 weeks.
Magnesium
Magnesium is sometimes referred to as the relaxation mineral. It plays a role in over 300 enzymatic reactions in the body, many of which control the nervous system. Magnesium also helps regulate the hypothalamic pituitary adrenal axis, which is the stress response system, and supports the function of GABA, a neurotransmitter that calms brain activity.
The proper dose of magnesium for anxiety and depression is between 320 and 420 mg of magnesium a day. The vitamin is found naturally in foods like leafy greens, beans, nuts, seeds and avocado.
L-Theanine
L-theanine is a naturally occurring amino acid that helps calm your nerves while making you mentally more alert. It works by increasing your brain activity while decreasing symptoms of stress, such as a rapid heart rate. Many people take L-theanine 30 to 60 minutes before a flight or stressful meeting to help reduce situational anxiety. It may also help reduce blood pressure, prevent cancer and boost your immune system to help you fight colds and flu.
The best dose of L-Theanine is between 200 and 400 mg for those with anxiety and depression.
CBD
Cannabidiol, or CBD, is a non-intoxicating compound derived from the cannabis plant that interacts with the body to produce therapeutic benefits without the high associated with THC. The problem is that clinical trials show it takes between 300 and 600 mg per day to achieve results, while the average over-the-counter dose is between 10 and 25 mg. Additionally, the FDA doesn’t strictly regulate these products, so quality and purity may vary.
Vitamin D
Vitamin D is sometimes referred to as the sunshine vitamin because it’s made in the body naturally during sun exposure. Because most individuals spend a good deal of time indoors due to work and school, vitamin D deficiency is relatively common. Studies have linked low levels of vitamin D with higher occurrences of anxiety and depression. The recommended daily allowance of vitamin D is 20 mcg for adults and children 4 and older.
Valerian Root
Valerian root increases the levels of GABA in the brain, which can have a sedative effect. For this reason, this herb is often used to treat insomnia. It also works to calm the nerves and reduce stress and nervousness. This herb comes in tablet or capsule form or the dry root may be steeped in hot water for several minutes to create a tea.
Passionflower
Native to the Americas, passionflower has mild anti-anxiety effects. It causes very few side effects, making it an excellent alternative to prescription medications for generalized anxiety. Passionflower leaves are typically prepared as tea. It’s also available in capsules or as a liquid extract, which can be taken directly.
What Supplements Can’t Do
Supplements provide an excellent way to help naturally improve mental health symptoms, but they aren’t the best solutions for severe conditions. Cognitive behavioral therapy (CBT) helps rewire your brain to reduce the triggers caused by deep-seated traumas. A daily regimen of vitamins and herbs also can’t address the sudden onset of a panic attack.
Many herbs and supplements aren’t regulated by the FDA, which leads to inconsistent dosages and concentrations. Also, many supplements can interact with prescription medications. For example, St. John’s Wort can cause a life-threatening condition called serotonin syndrome when combined with antidepressants. GABA supplements may also cause extreme sedation when taken with benzodiazepines for pain.
When You Need More Than a Supplement
If your anxiety interferes with your daily life and affects work, school or relationships, it may be time to talk to a professional. Also, if you experience frequent panic attacks or have tried supplements for months without a sign of improvement, you may require a prescription medication or therapy to help you address any underlying issues.
At Sun Health Center, we offer an integrated approach to mental health. While we embrace supplements, we also combine them with proven medical treatments, such as ketamine assisted therapy. Ketamine works to reset neural pathways, which can provide rapid relief from anxiety and depression. This treatment is often combined with psychotherapy and psychiatric medications for long-term care.
Frequently Asked Questions
- Can You Take SSRIs with Other Anti-Anxiety Medications?
You should always talk to your doctor before combining prescription medications with supplements or other drugs. Some supplements, like 5-HTP, CBD and ginkgo biloba, can interfere negatively with SSRIs. - How Long Does It Take for Anxiety Supplements to Work?
The amount of time it takes for anxiety supplements to work depends on the type. Supplements like L-theanine and CBD offer relief usually within an hour, while adaptogens like ashwagandha and vitamin D require consistent, prolonged use before you notice a difference.
Getting Help With Sun Health Center
For more information on treatment for anxiety and stress, contact the Sun Health Center to speak to one of our counselors. We can go over the available options with you and help you choose the best method.
