5 supplements to ease anxiety symptoms
Experiencing anxiety is a normal way of responding to stressful situations, alerting you of potential danger and helping you calculate risks. However, when it gets uncontrollable and affects the quality of your life, that could be a sign of an anxiety disorder. According to WHO, 264 million adults worldwide suffer from an anxiety disorder, with women being more affected than men. This condition can be debilitating, manifesting through several physical and psychological symptoms, such as muscle tension, heart palpitations and sweating, insomnia, difficulty concentrating and the inability to socialize.
The standard treatment for anxiety is a combination of psychotropic drugs and therapy; however, researchers have discovered that nutrition also has a considerable impact on your mental health. For example, a poor diet can cause moodiness and fatigue, leading to weight gain, which can affect your physical health. Traditional therapies have been proven to be very effective in treating anxiety symptoms, but not everyone responds to antidepressants. Moreover, medications for anxiety cause some unpleasant side effects, which is why many people hesitate to take them. For this reason, many individuals experiencing anxiety turn to alternative approaches to get relief from their symptoms, such as supplements.
Ashwagandha
Ashwagandha belongs to the adaptogens group of herbs, which plays a role in regulating stress response. Its history is tied to Ayurvedic medicine in India, which is based on the principle of living in harmony with nature. According to a systematic review of Ashwagandha’s effectiveness, this natural substance can significantly improve anxiety symptoms, being one of the most highly recommended supplements. However, Ashwagandha’s benefits aren’t only limited to stress relief. The Ayurvedic herb can protect your brain from degeneration, reduce sleep-related issues, improve memory, support healthy muscle mass, and help manage blood sugar levels. Given that no severe side effects have been noticed when taking Ashwagandha, it can be an incredibly effective alternative to common medications.
Magnesium
Many adults have a magnesium deficiency, which can include symptoms like nausea, weakness and irritability. Magnesium has an important function in the body, regulating different processes, such as muscle and nerve function. Clinical studies have suggested magnesium supplements are a promising anxiety treatment when combined with other vitamins, such as zinc or Vitamin B6. Besides anxiety, magnesium can also help with muscle spasms, poor digestion, and sleep problems. We recommend taking the macronutrient as chloride, citrate, or chelate, as the body better absorbs these. However, it’s important to remember that too much magnesium can lead to diarrhea, so you should pay attention to the dosage.
CBD
CBD, or cannabidiol, has become increasingly popular recently, with many turning to it as an alternative treatment for inflammation, pain, anxiety, and insomnia. CBD is a compound of the cannabis plant, available in different forms, including oil tinctures, chocolate, topicals and gummies. The association between anxiety and sleep problems is well-known. Worrying excessively can make it difficult to fall asleep, which in turn, can worsen anxiety symptoms, creating a negative cycle of anxiety and insomnia. However, CBD can promote rest by stimulating relaxation, so incorporating it into your nighttime routine can be effective. You can also add cannabidiol to your meditation sessions to balance your mood by returning to the present moment. Meditation has been scientifically proven to support anxiety treatment by addressing self-regulation, but its health benefits are endless. While meditation is a powerful practice, combining it with CBD can make it even more effective. You can also buy tumbled stones wholesale and use mineral crystals as a complementary way to overcome anxiety attacks and find clarity.
Chamomile
Chamomile is an old medicinal herb that comes in different forms, such as oils, creams, teas, and capsules. Studies have shown this plant has several health benefits, easing an upset stomach and helping with nausea and heartburn. At the same time, it can relieve anxiety due to apigenin – an antioxidant that binds with receptors in the brain to promote relaxation. Chamomile supplementation has been proven more efficient than a placebo, resulting in better sleep quality and improved overall wellbeing. While Roman chamomile oil improves anxiety symptoms, capsules are also a good choice, providing all the benefits. While chamomile is generally associated with mild side effects, some people should avoid taking it or consult with their health provider before taking it. For instance, it is not recommended if you are on blood thinners like ibuprofen or naproxen, allergic to plants like daisy, aster and others in the daisy genus, or pregnant.
Omega-3 fatty acids
These compounds are commonly known for their role in your vascular health, but studies have concluded that they can also boost mood and brain function. As some theories suggest, dealing with inflammation and having poor cardiovascular health can lead to anxiety. This means that improving one could have a positive impact on the other. Moreover, Omega-3 fatty acids can decrease your risk for blood clots, sudden death due to arrhythmia, Alzheimer’s disease, and even some types of cancer, such as breast cancer. Omega-3 can be found in foods like herring, mackerel, salmon, chia seeds, Brussels sprouts, and spinach, and including them in your diet is an efficient way to benefit from this nutrient. However, those who don’t like fish can get Omega-3 fatty acids from fish oil supplements. According to the American Heart Association, the recommended dose of fish oil is up to 3 grams, and you shouldn’t take more before consulting your doctor.
Conclusion
Many people worldwide deal with an anxiety disorder that interferes with different aspects of their lives. The good news is that this mental health condition can be treated with medication and psychotherapy. However, many also consider natural remedies as a way to support their treatment or to avoid the side effects of psychotropic drugs. The most common natural remedies for anxiety include magnesium, CBD oil, chamomile, Omega-3 fatty acids, and Ashwagandha, all effective supplements that can provide calming effects. However, supplements shouldn’t be a replacement for traditional treatments for some individuals. Besides therapy and medication, experts also recommend lifestyle changes to ease anxiety. Before starting a supplementation routine, we recommend talking to your doctor.
