8 Natural Supplements For Stress And Anxiety
In today’s world, almost everyone experiences stress and anxiety at some point in their life. The pressures of work, relationships, finances and even health concerns can make many people feel overwhelmed. While professional therapy and medications are important in managing mental health concerns, many people seek a natural way like supplements to alleviate their stress and anxiety.
In this blog, we are going to explore 8 natural supplements for stress and anxiety, and some effective tips on how to choose the right supplement.
1. Vitamin D3
While most people generally associate vitamin D with bone health, research suggests that vitamin D supplementation could also reduce the symptoms of anxiety.
Vitamin D helps regulate production of serotonin, which is a neurotransmitter. Low levels of serotonin are linked to anxiety and depression.
Best source of vitamin D is sunlight. Your body can produce vitamin D when exposed to UV rays. Many people are deficient in vitamin D, especially those living in regions with limited sunlight.
Recommended Dose: Generally it is 2000 IU for most adults. It may vary depending on a person’s age, health status, and exposure to sun.
2. Magnesium
Magnesium is an essential mineral that may also help manage anxiety by regulating serotonin , a neurotransmitter linked to anxiety and depression.
Low levels of magnesium have been linked to high levels of stress, irritability and anxiety. Research suggests that magnesium deficiency may increase the body’s vulnerability to stress.
Natural sources of magnesium include leafy greens, nuts, seeds, bananas, and whole grains.
Magnesium can also be taken in the form of supplements. These supplements come in different forms such as magnesium glycinate, magnesium L-threonate.
Recommended Dose: 300mg per day for men and 270mg per day for women.
3. Vitamin B Complexes
B vitamins, especially B6 and B12 are important for a healthy functioning of the nervous system. Vitamin B complexes have been shown to provide benefits to the symptoms of not only anxiety but also depression.
Vitamin B complex supplements usually provide a balanced blend of all 8 essential B vitamins.
Natural sources of B vitamins include meat, fish, eggs, vegetables, and whole grains.
Recommended Dose: Each B vitamin has a specific daily dose that varies depending upon the gender, age and other factors.
For example, the recommended dose of Vitamin B6 is 1.4 mg per day for men and 1.2 mg per day for women.
4. Omega-3 Fatty Acids
Omega-3 fatty acids have been linked to several health benefits. These include promoting heart and brain health, reducing inflammation and protecting against many chronic conditions. Along with these benefits, omega-3 fatty acids supplements may also help reduce anxiety symptoms in people.
As per Harvard Health publishing, research shows that people who took high levels of omega-3 fatty acids, seemed to have the most reduction in anxiety symptoms.
Natural sources of omega-3 fatty acids include oily fish, chia seeds, walnuts, and flaxseeds.
Recommended Dose: Suggested dose of omega-3 fatty acids is 1000 to 1200 mg per day.
5. Ashwagandha
One of the most popular natural remedies for stress is ashwagandha. It is an adaptogenic herb that is known for its ability to help the body adapt to stress. It is believed to lower the levels of cortisol, the hormone released during stress.
A study published in Indian Journal Of Psychological suggested that participants who took ashwagandha showed a marked reduction in cortisol levels, which correlated with reduced stress and anxiety.
Recommended Dose: 500 to 1000 mg per day
6. L-Theanine
L-theanine is an amino acid that is known for its calming and relaxing effects. It may play a supportive role in managing stress and anxiety by promoting relaxation and improving mood.
A 2019 research suggests that L-theanine administration helped reduce stress related symptoms and improve cognitive functions.
Its natural sources include green tea, black tea, and certain types of mushrooms.
It can also be taken in the form of L-theanine supplements.
Recommended Dose: There are no official guidelines for recommended dose of L-theanine.
7. L-Lysine And L-Arginine
L-lysine and L-arginine are amino acids that help in bone and muscle health, as well as anxiety.
According to the NIH, supplementing with L-lysine has been found to alleviate chronic anxiety in people with low dietary intake of L-lysine. Additionally, a combination of L-lysine and L-arginine has been shown to help normalise hormonal stress responses in people with high trait anxiety.
L-lysine and L-arginine can be naturally obtained from eggs, lentils, chickpeas, and pumpkin seeds.
Recommended Dose: Recommended dose for L-arginine may vary from 1.5 to 24 grams per day while lysine has been used by adults in doses up to 3 grams per day for up to 1 year.
8. Chamomile
Chamomile is a herb that contains a bioflavonoid known as apigenin which helps in relaxation. It binds to specific receptors in the brain, particularly GABA receptors, and helps reduce anxiety. It has been used as a traditional medicine for many years to calm anxiety..
You can consume it in the form of chamomile tea or chamomile capsules. Chamomile oil is also used in aromatherapy and massages for relaxation.
Apigenin can also be taken as an apigenin supplement that may help reduce stress and promote relaxation.
It should be consumed with care especially if someone is on blood thinners, as it can also have blood thinning effects.
Recommended Dose: It ranges from 250-1,100 milligrams per capsule.
Tips For Choosing The Right Supplement:
The fact that something is natural, does not necessarily mean it is safe. Many natural supplements when used above recommended dosage or in combination with other medicines, can cause harmful effects. It is very important to consult your healthcare provider before starting any supplement, especially if you are pregnant, lactating, or having any medical condition.
Here are some tips that can help you choose the right supplement for yourself;
- Before choosing a supplement, identify your specific needs. Consider what you are trying to address and what are your goals for taking a supplement.
- Look for reputable brands that prioritise quality and transparency.
- Pay attention to the dosage of the active ingredients and follow it.
- Review the ingredients list and make sure it matches with what you are looking for.
- If you have any allergies or food sensitivities (e.g. gluten, dairy, soy, or nuts), check for allergens in the supplement.
- Look for third party testing for an extra layer of assurance.