10 best supplements for anxiety (2024)
10 best supplements for anxiety
Today’s Anxiety is a common issue worldwide. Anxiety affects human health, about 32.3% reported anxiety problems. Anxiety causes depression which affects the human brain. To avoid anxiety many supplements and vitamins are available which provide the best nutrients and support for mental health. Here are ten of the best supplements to help manage anxiety and boost your mind.
1. Magnesium
Magnesium plays a important role in brain function and mood regulation. Anxiety and stress may be increased with a mineral shortage. Many Supplements with magnesium help to improve sleep quality and reduce symptoms of anxiety.
Benefits:
- Improves sleep quality.
- Reduces stress and anxiety.
- Supports muscle and nerve function.
Sources:
- Green leafy vegetables (e.g., spinach, kale).
- Nuts and seeds (e.g., almonds, pumpkin seeds).
- Whole grains (e.g., brown rice, oats).
2. Omega-3 Fatty Acids
Found in fish oil, omega-3 fatty acids are best for brain health. They have anti-inflammatory properties that can help alleviate symptoms of anxiety and depression. Regular omega-3 dietary consumption is associated with enhanced mood and cognitive performance.
Benefits:
- Reduces symptoms of anxiety and depression.
- Improves mood and cognitive function.
- Possesses anti-inflammatory properties.
Sources:
- Fatty fish (e.g., salmon, mackerel, sardines).
- Flaxseeds and chia seeds.
- Fish oil supplements.
3. Vitamin D
Vitamin D, is often known as the sunshine vitamin. Low levels of vitamin D are associated with mood disorders, including anxiety and depression. Taking vitamin D supplements might help boost mood and reduce feelings of anxiety.
Benefits:
- Enhances mood.
- Alleviates symptoms of anxiety and depression.
- Supports bone health.
Sources:
- Sunlight exposure.
- Fortified foods (e.g., milk, orange juice).
- Vitamin D supplements.
4. B Vitamins
B vitamins, like B6 and B12, are super important for keeping your nervous system healthy. They contribute to the production of neurotransmitters, which are essential for controlling mood. Making sure you’re getting enough B vitamins can help lower anxiety and enhance mental wellness in general.
Benefits:
- Supports nervous system health.
- Aids in neurotransmitter production.
- Reduces anxiety symptoms.
Sources:
- Whole grains (e.g., brown rice, oats).
- Meat and eggs.
- Leafy green vegetables (e.g., spinach, kale).
5. L-Theanine
L-Theanine, an amino acid found in green tea, promotes relaxation It can help reduce stress and anxiety by increasing the levels of calming neurotransmitters in the brain. Supplements containing L-theanine are a well-liked option for people looking for natural anxiety alleviation.
Benefits:
- Promotes relaxation.
- Reduces stress without causing drowsiness.
- Enhances focus and attention.
Sources:
- Green tea.
- Black tea.
- L-Theanine supplements.
6. Ashwagandha
Ashwagandha is an adaptogenic herb that helps the body manage stress. It has been used in traditional medicine for centuries to reduce anxiety and improve mental clarity. Ashwagandha has been shown in studies to effectively lower cortisol levels, the primary stress hormone in our body.
Benefits:
- Lowers cortisol levels.
- Reduces stress and anxiety.
- Improves mental clarity and focus.
Sources:
- Ashwagandha supplements.
- Ashwagandha powder.
- Ashwagandha root extract.
7. Valerian Root
Valerian root is a well-known herbal remedy for anxiety and insomnia. It works by increasing the levels of GABA, a neurotransmitter that provides relaxation. Valerian root supplements help to reduce anxiety and improve sleep quality.
Benefits:
- Improves sleep quality.
- Reduces anxiety symptoms.
- Promotes relaxation.
Sources:
- Valerian root supplements.
- Valerian root tea.
- Valerian root extract.
8. Passionflower
Passionflower is a natural remedy that’s great for anxiety. It boosts GABA levels in the brain, which helps you relax and feel less stressed. People often use passionflower supplements to deal with anxiety, trouble sleeping, and nervousness. It’s a gentle way to calm your mind and feel more at ease.
Benefits:
- Promotes relaxation.
- Reduces stress and anxiety.
- Enhances GABA production.
Sources:
- Passionflower supplements.
- Passionflower tea.
- Passionflower extract.
9. Probiotics
There may be a direct correlation between mental and digestive health, according to recent studies. Probiotics have the potential to support the maintenance of a healthy gut flora, which may have an impact on anxiety and mood. Regular probiotic use may help lessen the symptoms of anxiety.
Benefits:
- Maintains gut health.
- Potentially reduces anxiety symptoms.
- Supports immune function.
Sources:
- Yogurt and kefir.
- Sauerkraut and kimchi.
- Probiotic supplements.
10. CBD Oil
CBD oil, derived from the hemp plant, has gained popularity for its potential to reduce anxiety and promote relaxation.Because CBD doesn’t have the same intoxicating effects as THC, it’s a safe choice for anyone looking for natural anxiety alleviation.
Benefits:
- Reduces anxiety.
- Promotes relaxation without psychoactive effects.
- Alleviates pain and inflammation.
Sources:
- CBD oil.
- CBD capsules.
- CBD edibles (e.g., gummies).
Conclusion
Including these nutrients in your regular regimen can assist with anxiety management and enhance mental wellness in general. Before beginning any new supplement regimen, you should, however, speak with a healthcare professional, especially if you have any underlying medical concerns or are already taking any other prescriptions.
These supplements can be used in conjunction with a healthy diet, consistent exercise, and mindfulness exercises to help you manage anxiety and improve your overall wellbeing.
