Supplements to Relieve Anxiety
Generally speaking, nutritionists recommend consulting a practitioner before taking supplements. Supplements, food, and pharmaceuticals interact with each other, affecting dosages needed. I list these here to show that there are many options for someone who wishes to avoid pharmaceuticals. The content and quality of professional grade supplements are more consistent than of those readily available over the counter.
B vitamin complex. Thiamin (vitamin B1), Niacin (vitamin B3), vitamins B6, and vitamin B12 have all been linked to anxiety if they are deficient in the body. The B vitamins act together to support many functions in the body. Taking one alone can imbalance the others. Food-based vitamin sources are much easier absorbed.
Essential Fatty Acids. Raising the ratio of omega-3s to omega-6 oils in our body is associated with better mental health, healthier skin, fewer allergies, less risk of cardio-vascular disease, and even have been found to have cancer-fighting properties. Omega-3s are found in fish, nuts, fruit and vegetables.
GABA is an amino acid and neurotransmitter which has a tranquilizing effect, similar to Xanax. GABA should be taken between meals.
Suntheanine/L-Theanine, is derived from young green and black tea, which promotes calm alertness. Effects are felt within 30 minutes and last about 8 hours. Of the two, Suntheanine is more concentrated.
5-HTP is similar to tryptophan, but is more easily converted to serotonin. It is also less sedating so it can be used in the daytime.
Taurine, another amino acid, is a natural relaxant that increases GABA. It soothes the brain, and can help in cases of anxiety and mood swings. It is not advised for those with low blood pressure.
Fiber. A high fiber diet lowers the likelihood of anxiety. A fiber supplement can be used in cases of anxiety with constipation, for the short term in order to avoid dependency. Water intake should be increased when taking a fiber supplement.
Magnesium. Many people don’t get enough magnesium in their diets. Deficiency of magnesium is associated with higher rates of depression, anxiety, and irritability. This mineral relaxes muscles and supports a healthy heart. A pleasant way to raise magnesium levels in the body is with an Epsom salt bath.
Selenium. Low selenium levels have been linked with anxiety, but too much of it can have undesired consequences. Food sources of selenium include Brazil nuts, seafood, meats, eggs, oatmeal, and spinach. Your nutritionist can guide you to a safe supplement, if needed.
Herbs to Relieve Anxiety
Chamomile is a sedative herb which has proven safe for children. The blossoms can be taken as a tea (steep for 15 minutes) at bedtime, used in a facial steam, or steeped in bathwater.
Kava Kava is an herb that lowers anxiety, insomnia, restlessness, and depression. Its action has been compared to benzodiazepine medications, without being addictive, and it is useful for those coming off those drugs. It should not be taken if pregnant or breastfeeding.
Passionflower has been used for its sedative properties since Aztec time. Having no side effects, it is helpful in hyperactive children. It can be combined with another of the herbs for effective anxiety reduction.
Lavender. Studies suggest that massage with essential oils, particularly lavender, may result in improved sleep quality, more stable mood, better concentration, and reduced anxiety.
Lemon balm has long been known to relieve anxiety, promote sleep, and sooth agitation. It was used as far back as the Middle Ages to reduce stress and anxiety, promote sleep, improve appetite, and ease pain and discomfort from indigestion (including gas and bloating, as well as colic.
Skullcap has been used for more than 200 years as a mild relaxant and as a therapy for anxiety, nervous tension, and convulsions.
St. John’s Wort has been used for centuries for depression and anxiety. One should not combine it with anti-depressants without checking with a medical practitioner. It needs to be taken for several weeks before showing an effect, as long as 2 months, but has the advantage of raising both serotonin and dopamine levels. The herb can be taken as a tea, but dosage will be more consistent with an extract.
Valerian is a tranquilizing herb that has been compared to Valium. It lowers restlessness, nervousness, and hysteria. A stronger dose is used at bedtime than during the day. Valerian interacts with some medications, including anti-histamines, as well as with alcohol, so it is good to check with your health care provider before taking.
Alternative Therapies
Homeopathy. Arsenicum Album is proven for anxiety, and should be taken away from food, when symptoms are present. A 6c or 30c dose would be typical; watch for improvement before repeating the remedy.
Movement improves circulation and gets oxygen through the body. Strength training can be empowering, and promote a calm confidence.
Epsom salt (magnesium sulfate) bath 2x per week: 1 cup of Epsom salt in warm-hot water, soak 15-20 minutes. The magnesium in Epsom salt relaxes muscles, and the sulfate supports neurotransmitter and detoxification pathways.
Sleep. Getting a good night’s sleep can do wonders for our mental state. Sleeping in complete darkness supports melatonin synthesis. An eye pillow with lavender flowers and hops in it can help relax and keep light out. Starting a bedtime routine earlier, avoiding stimulating activities and choosing soothing music can help, as can focusing on positive thoughts, and journaling.
Deep breathing is one of the most calming things you can do, anytime. It slows the heartbeat, and can counter acidity in the body.
Meditation has been shown to improve mental focus as well as reducing anxiety when practiced regularly.
Yoga can help modulate stress response systems by decreasing physiological arousal such as reducing the heart rate, lowering blood pressure, and easing respiration.
Auricular Acupuncture focuses on five points (1) The Autonomic Point which calms the nervous system and helps with overall relaxation; (2) the Shen Men or "spirit gate," which reduces anxiety and nervousness; (3) the Kidney Point, for calming fears and healing internal organs; (4) the Liver Point for detoxification, blood purification, and to quell aggression; and (5) the Lung Point, which promotes aeration and helps clients let go of grief.
Shinrin-yoku or Forest Bathing. Time spent in nature can lower stress levels and could even help fight cancer.
Aromatherapy. Essential oils have many naturally occurring chemical components that have a more calming and sedative effect are those that contain a higher percentage of esters. Oils such as lavender, bergamot, chamomile, jasmine and patchouli are calming.
Resources
The Anxiety and Phobia Workbook, 4th edition, by Edmund J. Bourne
The Chemistry of Calm, by Henry Emmons
Optimum Nutrition for the Brain, by Patrick Holford;
Treating and Beating Depression and Anxiety with Orthomolecular Medicine, Rodger H. Murphree
Generally speaking, nutritionists recommend consulting a practitioner before taking supplements. Supplements, food, and pharmaceuticals interact with each other, affecting dosages needed. I list these here to show that there are many options for someone who wishes to avoid pharmaceuticals. The content and quality of professional grade supplements are more consistent than of those readily available over the counter.
B vitamin complex. Thiamin (vitamin B1), Niacin (vitamin B3), vitamins B6, and vitamin B12 have all been linked to anxiety if they are deficient in the body. The B vitamins act together to support many functions in the body. Taking one alone can imbalance the others. Food-based vitamin sources are much easier absorbed.
Essential Fatty Acids. Raising the ratio of omega-3s to omega-6 oils in our body is associated with better mental health, healthier skin, fewer allergies, less risk of cardio-vascular disease, and even have been found to have cancer-fighting properties. Omega-3s are found in fish, nuts, fruit and vegetables.
GABA is an amino acid and neurotransmitter which has a tranquilizing effect, similar to Xanax. GABA should be taken between meals.
Suntheanine/L-Theanine, is derived from young green and black tea, which promotes calm alertness. Effects are felt within 30 minutes and last about 8 hours. Of the two, Suntheanine is more concentrated.
5-HTP is similar to tryptophan, but is more easily converted to serotonin. It is also less sedating so it can be used in the daytime.
Taurine, another amino acid, is a natural relaxant that increases GABA. It soothes the brain, and can help in cases of anxiety and mood swings. It is not advised for those with low blood pressure.
Fiber. A high fiber diet lowers the likelihood of anxiety. A fiber supplement can be used in cases of anxiety with constipation, for the short term in order to avoid dependency. Water intake should be increased when taking a fiber supplement.
Magnesium. Many people don’t get enough magnesium in their diets. Deficiency of magnesium is associated with higher rates of depression, anxiety, and irritability. This mineral relaxes muscles and supports a healthy heart. A pleasant way to raise magnesium levels in the body is with an Epsom salt bath.
Selenium. Low selenium levels have been linked with anxiety, but too much of it can have undesired consequences. Food sources of selenium include Brazil nuts, seafood, meats, eggs, oatmeal, and spinach. Your nutritionist can guide you to a safe supplement, if needed.
Herbs to Relieve Anxiety
Chamomile is a sedative herb which has proven safe for children. The blossoms can be taken as a tea (steep for 15 minutes) at bedtime, used in a facial steam, or steeped in bathwater.
Kava Kava is an herb that lowers anxiety, insomnia, restlessness, and depression. Its action has been compared to benzodiazepine medications, without being addictive, and it is useful for those coming off those drugs. It should not be taken if pregnant or breastfeeding.
Passionflower has been used for its sedative properties since Aztec time. Having no side effects, it is helpful in hyperactive children. It can be combined with another of the herbs for effective anxiety reduction.
Lavender. Studies suggest that massage with essential oils, particularly lavender, may result in improved sleep quality, more stable mood, better concentration, and reduced anxiety.
Lemon balm has long been known to relieve anxiety, promote sleep, and sooth agitation. It was used as far back as the Middle Ages to reduce stress and anxiety, promote sleep, improve appetite, and ease pain and discomfort from indigestion (including gas and bloating, as well as colic.
Skullcap has been used for more than 200 years as a mild relaxant and as a therapy for anxiety, nervous tension, and convulsions.
St. John’s Wort has been used for centuries for depression and anxiety. One should not combine it with anti-depressants without checking with a medical practitioner. It needs to be taken for several weeks before showing an effect, as long as 2 months, but has the advantage of raising both serotonin and dopamine levels. The herb can be taken as a tea, but dosage will be more consistent with an extract.
Valerian is a tranquilizing herb that has been compared to Valium. It lowers restlessness, nervousness, and hysteria. A stronger dose is used at bedtime than during the day. Valerian interacts with some medications, including anti-histamines, as well as with alcohol, so it is good to check with your health care provider before taking.
Alternative Therapies
Homeopathy. Arsenicum Album is proven for anxiety, and should be taken away from food, when symptoms are present. A 6c or 30c dose would be typical; watch for improvement before repeating the remedy.
Movement improves circulation and gets oxygen through the body. Strength training can be empowering, and promote a calm confidence.
Epsom salt (magnesium sulfate) bath 2x per week: 1 cup of Epsom salt in warm-hot water, soak 15-20 minutes. The magnesium in Epsom salt relaxes muscles, and the sulfate supports neurotransmitter and detoxification pathways.
Sleep. Getting a good night’s sleep can do wonders for our mental state. Sleeping in complete darkness supports melatonin synthesis. An eye pillow with lavender flowers and hops in it can help relax and keep light out. Starting a bedtime routine earlier, avoiding stimulating activities and choosing soothing music can help, as can focusing on positive thoughts, and journaling.
Deep breathing is one of the most calming things you can do, anytime. It slows the heartbeat, and can counter acidity in the body.
Meditation has been shown to improve mental focus as well as reducing anxiety when practiced regularly.
Yoga can help modulate stress response systems by decreasing physiological arousal such as reducing the heart rate, lowering blood pressure, and easing respiration.
Auricular Acupuncture focuses on five points (1) The Autonomic Point which calms the nervous system and helps with overall relaxation; (2) the Shen Men or "spirit gate," which reduces anxiety and nervousness; (3) the Kidney Point, for calming fears and healing internal organs; (4) the Liver Point for detoxification, blood purification, and to quell aggression; and (5) the Lung Point, which promotes aeration and helps clients let go of grief.
Shinrin-yoku or Forest Bathing. Time spent in nature can lower stress levels and could even help fight cancer.
Aromatherapy. Essential oils have many naturally occurring chemical components that have a more calming and sedative effect are those that contain a higher percentage of esters. Oils such as lavender, bergamot, chamomile, jasmine and patchouli are calming.
Resources
The Anxiety and Phobia Workbook, 4th edition, by Edmund J. Bourne
The Chemistry of Calm, by Henry Emmons
Optimum Nutrition for the Brain, by Patrick Holford;
Treating and Beating Depression and Anxiety with Orthomolecular Medicine, Rodger H. Murphree