Top 11 Supplements for Anxiety: Natural Remedies to Ease Your Mind

Dietary supplements like ashwagandha, valerian root, and L-theanine can naturally ease your anxiety. There are also lifestyle changes, dietary changes, and medicines that could help.

Anxiety is a feeling of fear, dread, or unease. Anxiety disorders are when certain events or stimuli trigger anxiety, restlessness, panic, and other symptoms.

Recurring anxiety may result in mental health or physical health problems, such as insomnia, constant drowsiness, depression, high blood pressure, heart disease, and damaged brain function.

The best supplements for anxiety often reduce stress levels, induce calm, and regulate your nervous system at the chemical level. Each supplement is different, but many positively impact your overall mental health, not just anxiety.

Talk to your provider before starting or stopping any treatments, even over-the-counter herbal supplements.

Looking for a healthcare provider who’s not afraid to recommend evidence-based natural remedies? Visit us at PrimeHealth in Denver, CO.

1. Magnesium

Known for its calming effect on the nervous system, magnesium is a great anxiety supplement for your immune system and mental health.

Recent research confirms high doses of magnesium supplementation may reduce depression and symptoms of anxiety. This 2021 study measured whether magnesium and B vitamins could help with anxiety. Researchers found that magnesium achieved this benefit on its own.

2. Omega-3 Fatty Acids

Omega-3 fatty acids, especially EPA and DHA, have a long list of health benefits, including relieving anxiety. Found in fish oil and flaxseed oil, omega-3s have been linked to reducing anxiety symptoms in multiple studies.

3. L-Theanine

This amino acid is naturally found in green tea and mushrooms. When extracted, L-theanine supplements may reduce stress-related symptoms, including anxiety and depression.

4. Vitamin D

Vitamin D is a naturally occurring hormone in our bodies. Studies suggest a correlation between low Vitamin D levels and increased anxiety.

Read more: Vitamins For Stress

Vitamin D supplementation not only supports a healthy immune system, but it also exhibits antidepressant and anxiolytic (anti-anxiety) properties.

5. Ashwagandha

The adaptogenic herb ashwagandha helps lower cortisol levels (stress hormone) and calm anxiety levels. Years of research support the anti-anxiety effects of ashwagandha.

Studying all adaptogens can be imprecise, and human clinical trials are still coming in, but most adaptogens may also help with “chronic fatigue, cognitive impairment, and immune protection.”

6. GABA

Gamma-aminobutyric acid (GABA) is your body’s chief inhibitory neurotransmitter. In simple terms, it naturally calms down your nervous system by reducing the excitability of neurons.

GABA supplements support a healthy nervous system and play a significant role in reducing feelings of anxiety and stress. GABA is often associated with promoting relaxation and reducing stress.

7. Valerian Root

Also known as Valeriana officinalis, this ancient Chinese herb is known for its calming effects, often used to improve sleep.

Recent studies reveal that valerian root supplements improve anxiety and depression symptoms. You can find this supplement in capsule form or already infused in tea bags.

Subscribe to our newsletter to stay informed on Health Topics like this!

Subscribe

Get primehealth updates right to your inbox

Subscribe

8. Passionflower

The passionflower (Passiflora incarnata) is a rapid-growing vine found in the New World. Also called maypop or wild apricot, passionflower has been used as a remedy for burns, diarrhea, hemorrhoids, and menstrual pain.

According to this 2020 study, passionflower has anxiety-reducing properties, especially among patients with severe anxiety.

I frequently recommend Pique tea to my patients. Try their chamomile, passionflower, or any other tea varieties — just use this link for an extra 10% off!

9. Chamomile

Commonly consumed as a tea, chamomile refers to several similar daisy-like plants. It’s known for its soothing and calming effects. Most often, chamomile is made from Matricaria chamomilla, but some formulations use Chamaemelum nobile.

Researchers found that chamomile is safe and effective in reducing symptoms of generalized anxiety disorder.

10. Cannabidiol

Cannabidiol (CBD) is a cannabis extract that is legal in 47 states. Among its many health benefits, CBD has exhibited anti-anxiety properties in animal studies and human studies, without any reported side effects in many studies.

Future research would benefit from studying CBD’s benefits on female patients, as most research has thus far studied males.

Read more: How Microdosing Can Help You

Get 15% off your first order of Ned CBD with code PRIME.

11. Rhodiola Rosea

Rhodiola rosea may help combat stress and promote a sense of calm. A 2022 scientific review says that preclinical trials have shown promise in reducing anxiety, and the few clinical trials studying Rhodiola rosea have supported a healthy heart and a healthy reproductive system.

This adaptogenic herb has caused controversy. In 2019, the U.S. Food and Drug Administration (FDA) issued warning letters to several supplement manufacturers who claimed, without high-quality evidence, that Rhodiola rosea treats Raynaud syndrome, depression, and cancer.

Other Natural Anxiety Prevention Strategies

Supplements are not the only way to treat anxiety. I also recommend lifestyle and dietary changes to my patients as natural ways to effectively treat and prevent anxiety.

Below are the best natural anxiety reduction treatments and evidence-based prevention strategies:

• Increased physical activity (including exercise and yoga)
• Adequate hydration and a balanced diet
• Healthy, consistent sleep
• Meditation and mindfulness
• Cognitive behavioral therapy (CBT)
• Aromatherapy with certain essential oils
• Eye movement desensitization and reprocessing (EMDR)
• Connecting with nature 
• Quitting tobacco
• Limiting alcohol
• Reducing caffeine intake

Make the most of your hydration with the Berkey water filter! For 5% off, use code PRIME. 

What is the 3-3-3 rule for anxiety? The 3-3-3 rule helps you focus on sight, hearing, and touch by focusing on 3 things you can see, 3 things you can hear, then 3 parts of your body. This takes away focus from stressful, anxiety-inducing situations. The 3-3-3 rule may help those struggling with anxiety in real-time.

Caution: Seek medical advice from your healthcare provider before starting a new routine or making significant changes to your lifestyle and diet, especially if you have additional health conditions.

Understanding Anxiety

Anxiety is a set of symptoms, including stress responses, dread, unease, restlessness, panic attacks, and other related symptoms. 

Feelings of anxiety are not caused by a chemical imbalance in the brain. Nevertheless, the following chemicals are believed to contribute to anxiety:

• Adrenaline
• Serotonin
• Dopamine
• Norepinephrine
• Gamma-aminobutyric acid (GABA)

Anxiety disorders are diagnosable medical conditions that have their own unique root causes and prevention strategies.

The most common types of anxiety disorders include:

• Generalized anxiety disorder (GAD)
• Panic disorder
• Social anxiety disorder
• Agoraphobia (fear of open spaces, such as outside)
• Separation anxiety disorder
• Selective mutism

Discuss with your doctor whether they might diagnose you with an anxiety disorder. A proper diagnosis is the first step towards targeted healing and management.

When to Seek Support

For many, these natural remedies will provide the anxiety relief they so desperately need, but there is no shame in seeking additional support from a healthcare provider.

Come to PrimeHealth integrative medicine clinic in Colorado. We respect our patients. We listen to our patients. We are honest with our patients. We utilize natural treatments, as well as prescription medications when necessary.

View this profile on Instagram

PrimeHealth (@primehealthdenver) • Instagram photos and videos

Sources

1. Noah, L., Dye, L., Bois De Fer, B., Mazur, A., Pickering, G., & Pouteau, E. (2021). Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post‐hoc analysis of a randomised controlled trial. Stress and Health, 37(5), 1000-1009.
2. Su, K. P., Tseng, P. T., Lin, P. Y., Okubo, R., Chen, T. Y., Chen, Y. W., & Matsuoka, Y. J. (2018). Association of use of omega-3 polyunsaturated fatty acids with changes in severity of anxiety symptoms: a systematic review and meta-analysis. JAMA network open, 1(5), e182327-e182327.
3. Hidese, S., Ogawa, S., Ota, M., Ishida, I., Yasukawa, Z., Ozeki, M., & Kunugi, H. (2019). Effects of L-theanine administration on stress-related symptoms and cognitive functions in healthy adults: a randomized controlled trial. Nutrients, 11(10), 2362.
4. Akpınar, Ş., & Karadağ, M. G. (2022). Is vitamin D important in anxiety or depression? What is the truth?. Current Nutrition Reports, 11(4), 675-681.
5. Kouba, B. R., Camargo, A., Gil-Mohapel, J., & Rodrigues, A. L. S. (2022). Molecular basis underlying the therapeutic potential of vitamin D for the treatment of depression and anxiety. International journal of molecular sciences, 23(13), 7077.
6. Akhgarjand, C., Asoudeh, F., Bagheri, A., Kalantar, Z., Vahabi, Z., Shab‐bidar, S., … & Djafarian, K. (2022). Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta‐analysis of randomized controlled trials. Phytotherapy Research, 36(11), 4115-4124.
7. Todorova, V., Ivanov, K., Delattre, C., Nalbantova, V., Karcheva-Bahchevanska, D., & Ivanova, S. (2021). Plant adaptogens—History and future perspectives. Nutrients, 13(8), 2861.
8. Hepsomali, P., Groeger, J. A., Nishihira, J., & Scholey, A. (2020). Effects of oral gamma-aminobutyric acid (GABA) administration on stress and sleep in humans: A systematic review. Frontiers in neuroscience, 14, 923.
9. Tammadon, M. R., Nobahar, M., Hydarinia-Naieni, Z., Ebrahimian, A., Ghorbani, R., & Vafaei, A. A. (2021). The effects of valerian on sleep quality, depression, and state anxiety in hemodialysis patients: a randomized, double-blind, crossover clinical trial. Oman Medical Journal, 36(2), e255.
10. Janda, K., Wojtkowska, K., Jakubczyk, K., Antoniewicz, J., & Skonieczna-Żydecka, K. (2020). Passiflora incarnata in neuropsychiatric disorders—A systematic review. Nutrients, 12(12), 3894.
11. Mao, J. J., Xie, S. X., Keefe, J. R., Soeller, I., Li, Q. S., & Amsterdam, J. D. (2016). Long-term chamomile (Matricaria chamomilla L.) treatment for generalized anxiety disorder: A randomized clinical trial. Phytomedicine, 23(14), 1735-1742.
12. Berger, M., Li, E., Rice, S., Davey, C. G., Ratheesh, A., Adams, S., … & Amminger, G. P. (2022). Cannabidiol for treatment-resistant anxiety disorders in young people: an open-label trial. The Journal of Clinical Psychiatry, 83(5), 42111.
13. Wright, M., Di Ciano, P., & Brands, B. (2020). Use of cannabidiol for the treatment of anxiety: a short synthesis of pre-clinical and clinical evidence. Cannabis and cannabinoid research, 5(3), 191-196.
14. Ivanova Stojcheva, E., & Quintela, J. C. (2022). The effectiveness of rhodiola rosea L. Preparations in alleviating various aspects of life-stress symptoms and stress-induced conditions—encouraging clinical evidence. Molecules, 27(12), 3902.
15. Hu, S., Tucker, L., Wu, C., & Yang, L. (2020). Beneficial effects of exercise on depression and anxiety during the Covid-19 pandemic: a narrative review. Frontiers in psychiatry, 11, 1217.
16. Scott, A. J., Webb, T. L., Martyn-St James, M., Rowse, G., & Weich, S. (2021). Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials. Sleep medicine reviews, 60, 101556.
17. Parmentier, F. B., García-Toro, M., García-Campayo, J., Yañez, A. M., Andrés, P., & Gili, M. (2019). Mindfulness and symptoms of depression and anxiety in the general population: The mediating roles of worry, rumination, reappraisal and suppression. Frontiers in psychology, 10, 506.
18. Carpenter, J. K., Andrews, L. A., Witcraft, S. M., Powers, M. B., Smits, J. A., & Hofmann, S. G. (2018). Cognitive behavioral therapy for anxiety and related disorders: A meta‐analysis of randomized placebo‐controlled trials. Depression and anxiety, 35(6), 502-514.
19. Stea, S., Beraudi, A., & De Pasquale, D. (2014). Essential oils for complementary treatment of surgical patients: state of the art. Evidence-Based Complementary and Alternative Medicine, 2014.
20. Yunitri, N., Kao, C. C., Chu, H., Voss, J., Chiu, H. L., Liu, D., … & Chou, K. R. (2020). The effectiveness of eye movement desensitization and reprocessing toward anxiety disorder: a meta-analysis of randomized controlled trials. Journal of psychiatric research, 123, 102-113.
21. Hansen, M. M., Jones, R., & Tocchini, K. (2017). Shinrin-yoku (forest bathing) and nature therapy: A state-of-the-art review. International journal of environmental research and public health, 14(8), 851.
22. Slomp, F. M., Bara, T. S., Picharski, G. L., & Cordeiro, M. L. (2019). Association of cigarette smoking with anxiety, depression, and suicidal ideation among Brazilian adolescents. Neuropsychiatric disease and treatment, 2799-2808.
23. Anker, J. J., & Kushner, M. G. (2019). Co-occurring alcohol use disorder and anxiety: bridging psychiatric, psychological, and neurobiological perspectives.Alcohol research: current reviews, 40(1).