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9 Essential Anxiety Supplements That Are Worth Trying

Trying to find natural anxiety remedies can be challenging. There are tons of options out there, but it’s difficult to ascertain which anxiety supplements really work.

I remember how difficult it was sorting out what to take, and with that in mind, I’ve prepared this list of essential anxiety supplements that are worth trying. Hopefully, it will save you time in your search and allow you to narrow down your options.

Top Natural Anti-Anxiety Picks

1. Valerian

valerian

Also known by its proper name: Valerian Officinalis. This root is well known as an ingredient in many sleep-inducing teas. Scientific evidence supporting its ability to induce sleep, however, is scant.

What researchers do know is that the root extract can interact with chemical receptors in the body. This interaction produces a sedative effect which, in turn, may help some users control anxiety.

Valerian is commonly used in anxiety supplements for dogs. Human trials however, have not yet produced the same results.

Proponents firmly believe, though, that the root’s chemical properties have anxiolytic benefits. There is anecdotal evidence from enthusiastic supporters who swear by its effectiveness as well.

Those who choose to take Valerian as a sleep aid can take a standard dose of 450mg before bed. As a daytime anxiety supplement, you should take 2-3 doses of 300mg with meals.

The root is most commonly mixed in teas. You can take it in tablet and capsule form as well.

The root is safe for consumption. Side-effects may include intense dreaming, diarrhea, or a hangover-like sensation post-use.

2. Kava

 

Kava

Kava

Kava is an extract made from a plant called Piper Methysticum. Like alcohol, it’s used as a drink which makes it one of many natural social anxiety supplements.

Researchers believe that the lactones within the Kava extract are produce the anti-anxiety effect. After oral ingestion, the effects are noticeable within an hour.

Those who take Kava report feeling cheerful and having a marked decrease in general anxiety. Users also report a reduction in feelings of depression.

Studies back this up, showing the supplement has a clear effect on anxiety in test participants. Researchers have also concluded it is a suitable replacement for those taking Benzodiazepines.

Experts recommend that those taking Kava start with the WS1490 extract. The optimal treatment for anxiety is three 100mg doses taken throughout the day. Some users can handle higher levels for a short while, but there are risks.

Both the FDA and NIH have implicated Kava for causing liver damage. Research suggest that liver damage is only a concern when individuals take large doses outside of the recommended range. As with all natural anxiety supplements, following dosage instructions is key.

3. Ashwagandha

Ashwagandha has long been a component of traditional Indian medicine. In the past, practitioners of Ayurveda have used it to control stress, relieve insomnia, and ease depression symptoms.

Researchers do not yet fully understand its primary mechanism. They believe that the plant is an adaptogen compound. It can help control Cortisol levels, which reduces stress. Several studies have exhibited the plant’s positive effects.

You should take anxiety relief supplements containing Ashwagandha three times a day, in doses of 2,000mg. You can take lower doses to achieve some of the plant’s other benefits. Make sure to take your doses with meals.

Ashwagandha is safe to take, with very limited side-effects. Most problems come from taking too much of the supplement or mixing it with other compounds that have a synergistic effect.

4. Magnesium

Magnesium is a mineral that is a normal part of most healthy diets. A deficiency in magnesium can result in reduced energy levels and induce some forms of neuropathology. To counteract this, supplementing Magnesium into the diet is key.

One hypothesis, Rapid Recovery From Major Depression Using Magnesium Treatment, posited that the removal of Magnesium from bread, water, and other sources of nutrition contributed to greater instances of magnesium deficiency.

They concluded that daily supplementation with Magnesium, at morning and bedtime, could counteract the effects of some forms of depression.

Other studies show synergistic effects between Magnesium and other compounds.

The standard dose of Magnesium is 200-400mg. You should take doses with food, in one of the many readily available forms. Magnesium comes as tablets, caplets, powders, capsules, and liquids.

It is generally safe, and the kidneys can deal with over consumption of Magnesium from food. In supplement form, though, too much Magnesium can induce diarrhea.

5. Melatonin

Melatonin is a hormone involved in regulating the body’s sleep cycle. A Melatonin deficiency can lead to poor sleep, and an increase in anxiety. As a supplement, Melatonin can help counteract anxiety related insomnia.

It allows users to fall asleep regularly and can induce a state of calm around bedtime. It can also help improve sleep quality for some individuals.

Melatonin can also help with anxiety and pain associated with surgery.

A standard dose of Melatonin of about 3-5mg is effective for dealing with anxiety-related sleep issues. You should take Melatonin rough 30 minutes before bed for maximum effect.

It is not addictive, and non-tolerance forming. Studies have shown no toxicity with standard doses.

6. 5-HTP

This compound is essential to the production of serotonin, which increases happiness levels. 5-HTP has an effect similar to some SSRIs like Prozac and Zoloft. The euphoria experienced when taking 5-HTP helps some users deal with effects of anxiety and depression.

Some studies exist to support the effect of 5-HTP on the mood. A group of participants exhibited a moderate reduction in anxiety symptoms during the trial.

5-HTP isn’t available from dietary sources, so supplements are made from the seeds of an African tree, the Griffonia Simplicifolia. Those taking 5-HTP for anxiety should do so in daily doses of 150-300mg.

Following these guidelines is important, as 5-HTP can be toxic at high doses. It can also cause minor side effects like nausea, heartburn, and gas.

Because of its potential to interact with SSRIs, those taking them should not take 5-HTP. Those on anti-depressants should consult their physician before trying 5-HTP.

5-HTP also has interactions with some Parkinson’s medications, cough syrups, and migraine medications.

7. Chamomile

chamomile

The Matricaria Recutita, or Chamomile flower, is another in a wide range of effective plant-based anxiety supplements.

In their initial tests, researchers determined Chamomile has noticeable anxiolytic abilities.

Through further study, researchers have concluded that it provides “meaningful antidepressant activity that occurs in addition to its previously observed anxiolytic activity.”

Over a period of 8-weeks, at a daily dose of 220-1110mg, Chamomile can reduce the effects of generalized anxiety disorders. Anxiety sufferers can then take the herb periodically or on an as-needed basis.

To date, there are no known serious adverse effects from regular doses of Chamomile. It can cause allergic reactions in some individuals. It may also interact (in a manner similar to estrogen) in persons with certain hormone conditions.

8. Ginkgo

Extracts from the Ginkgo leaf are a well-known memory and cognitive function enhancer. They also help treat symptoms of anxiety.

In studies, researchers have shown that Ginkgo is significantly superior to a placebo in reducing anxiety. It may also benefit elderly individuals suffering from anxiety-related cognitive decline.

When supplementing, you should take 240-480mg of Ginkgo per day. It is best to divide the supplement into three doses to take with meals.

Some individuals may not begin to see results for 4 to 6-weeks, but with continued use, they will notice a significant effect.

You should strictly adhere to the correct dosage of Ginkgo, as there are several side effects related to overuse. Ginkgo can cause nausea, diarrhea, dizziness, and headaches. It can also interfere with the proper functioning of anti-depressants.

Individuals taking SSRIs should refrain from taking Ginkgo unless they have first consulted their doctor. Individuals taking anticoagulants might also experience adverse effects if taken with Ginkgo.

9. Nuphorin

What happens when you mix several substances with possible anti-anxiety effects into one? You get Nuphorin. This capsule is a blend of Vitamin B, Calcium, Ashwagandha, GABA, Chamomile, 5-HTP, and DMAE.

Proponents say the mix of compounds helps raise the levels of neurotransmitters in the body responsible for happiness. There is scientific evidence to support the notion that these compounds have a positive effect on mood.

Nuphorin anxiety relief reviews show that it has extremely positive effects, for some. Individuals that benefit from Nuphorin report an overall feeling of calm, a cessation of panic attacks, and improved sleep quality.

No substance works 100% for everyone, but the net positive Nuphorin anxiety reviews suggest that it’s worth a try, if for nothing else than to see if it benefits you.

Conclusion

Were the entries on the list helpful? There are indeed a lot of anxiety relief supplements. I understand what it’s like to have an overwhelming amount of information to sift through.

That’s why I like to help other anxiety sufferers by providing some upfront info to narrow down their choices. Hopefully, this list got you on the right track, and you’ll be able to find a supplement that works well for you.
Got any other suggestions? Make sure to let me know in the comments.


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dave - November 3, 2016

Passion flower is another good one

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