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For many Americans, anxiety is a part of life. The Anxiety and Depression Association of America reports that about 19% of the U.S. population — or about 40 million adults — lives with anxiety. It takes many forms and includes generalized anxiety disorder (GAD), panic disorder, social anxiety disorder (SAD) and specific phobias. Fortunately, help for anxiety is within reach. Individuals can work with their health care provider and mental health provider to determine the best way to ease their anxiety symptoms. In some cases, they might also consider taking anxiety supplements in conjunction with other treatments.
Learn more about natural remedies for anxiety, including vitamin and herbal supplements. Remember to always speak to your health care provider before starting a supplement regimen. While supplements are marketed as pure or natural, they are not regulated by the FDA like medications. There may be wide variations in the amount of certain substances in the formulation. Also, natural and other supplements can interact with medications or other supplements. It is best to talk to your healthcare provider or pharmacist before beginning to take something new. Also, new research is being conducted on claims of benefit with supplements and while something may be “in” one day, science is showing that often the claims of many supplements are not supported. Do your due diligence and seek out trusted advice before taking something that could affect you.
Anxiety and Supplement Options
Anxiety treatments vary by individual, so working with your health care provider is essential to determine the right treatment for you. Some people may use a combined treatment plan that includes medication and therapy to manage their anxiety. Natural remedies for anxiety can be worked into this treatment plan, but it’s important to explore your supplement options and discuss the advantages and disadvantages of these supplements with your doctor. The good news is that several vitamin and herbal remedies may help ease your symptoms.
Key Anxiety Supplements
Vitamin and mineral support for anxiety exists in many forms, so it’s important to evaluate your options as you consider a supplement regimen. Learn more about the best supplements for mental health.
Vitamin D
Vitamin D is an important nutrient that assists with muscle function, immune health and brain cell development. While vitamin D is accessible through sunlight, 29% of American adults have vitamin D deficiency, and 42% have vitamin D insufficiency. As a result, some people turn to supplements to boost their levels of this sunshine vitamin. Vitamin D may ease anxiety symptoms by impacting stress responses. So, individuals deficient in vitamin D might respond poorly to stress, resulting in heightened anxiety levels.
Ashwagandha
Herbal supplements for anxiety include ashwagandha, a shrub that grows in Africa and Asia. It’s an adaptogen, which means it’s capable of helping the body manage stress. As a result, some people take a daily ashwagandha supplement to improve their body’s ability to handle stress, which may also positively impact anxiety levels.
Omega-3 Fatty Acids
Omega-3 fatty acids are healthy fats, and these supplements are a popular choice for improved heart health. Like other natural remedies for anxiety, omega-3s may improve brain health. Researchers believe omega-3s can travel through the brain cell membrane and may interact with mood-related cells in the brain. Additionally, the anti-inflammatory properties of omega-3s may ease symptoms of depression or anxiety.
Magnesium
Research indicates that magnesium plays a role in various neurological conditions, and it may have the potential to improve anxiety levels. Found commonly in green leafy vegetables, magnesium may offer a protective effect for the brain, which can reduce the risk of anxiety, chronic pain and brain cell death. However, like other supplements, magnesium requires additional research.
Research and Evidence Supporting Anxiety Supplements
Many research studies have investigated the efficacy of anxiety supplements. Learn more about these studies as you decide which supplements are right for you.
Vitamin D
Some research studies indicate that higher levels of vitamin D can offset anxiety. Findings of a 2020 study published in the journal Brain and Behavior revealed that vitamin D had the potential to reduce anxiety symptoms after 6 months of supplementation. In this study, researchers recruited participants with low vitamin D levels to take 1,600 IU of vitamin D daily. The participants in the vitamin D supplementation group, compared to the control group, reported fewer anxiety symptoms after 6 months. Although further research on vitamin D and anxiety is needed, this study shows the potential of the supplement to improve symptoms.
Ashwagandha
Several published studies point to the potential of ashwagandha as one of the effective natural remedies for anxiety. A 2021 study conducted in India included 125 participants divided into two groups. One group took one capsule of ashwagandha daily; the other took a placebo. After 90 days, the group that took ashwagandha reported notably lower stress levels. Likewise, a 2022 study based in Florida examined the impact of a daily ashwagandha supplement on stress and anxiety levels. Participants reported a decrease in stress and anxiety after a month of supplementation.
Omega-3 Fatty Acids
Omega-3 fatty acid supplements also show promise in helping ease anxiety. A 2018 review published in the JAMA Journal Open revealed that people who take high doses, up to 2,000 milligrams per day, of omega-3 fatty acids may experience a reduction in anxiety levels. However, the researchers cautioned that more studies are necessary to confirm the association between omega-3s and anxiety levels.
Magnesium
Like other vitamin and mineral support for anxiety, magnesium is still under investigation. A 2021 review in the Evidence-Based Practice journal investigated four studies related to magnesium and anxiety. The results showed that magnesium supplementation may help ease anxiety symptoms for individuals with both mild and severe anxiety. However, these studies only followed participants for 3 months or less, so researchers recommend more extended studies to confirm magnesium’s impact.
Guidelines for Using Anxiety Supplements
Many research studies have highlighted the potential impact of anxiety supplements. However, in most cases, additional research is needed to confirm the effect of vitamin and mineral supports for anxiety. Typically, individuals should aim to get their vitamins and minerals through food sources, not supplements, whenever possible. Additionally, it’s important to talk to your health care provider before starting any supplement regimen. Doing so is especially important if you’re on any regular medications to ensure the supplements don’t interact negatively with your prescriptions.
Finding Help for Anxiety
Designing a customized anxiety treatment plan is the first step in easing your symptoms. Work alongside your health care provider or mental health provider to determine the right treatment option for you. While these supplements may be beneficial, it’s important you take them under your doctor’s supervision.
If you’re living with anxiety, reach out for help in managing your symptoms. At FHE Health, we’re here to offer assistance 24 hours a day, 7 days a week. Contact us today for help treating your anxiety.
