It’s common for most people to experience occasional anxiety. Some common symptoms of anxiety are irritability, tension, impatience, and restlessness. Anxiety can also make it difficult to concentrate, and make you panicked or uneasy. Chronic anxiety can cause other health problems such as:
- Tightness in the chest
- Difficulty breathing
- Low energy levels
- Body aches
- Digestive issues
- Dry mouth
When you’re suffering from chronic anxiety, it’s easy to feel helpless. Medical treatment typically involves prescription drugs that often have unpleasant and serious side effects. When taken regularly, prescription anti-anxiety medications may cause you to develop a tolerance and a physical dependence.
A safer alternative is to try natural treatment options. Yoga, meditation, and exercise can be great for anxiety relief. Diet also plays a big role. In addition to eating healthy whole foods, you should also avoid processed foods, caffeine, nicotine, and stimulants.
Along with these lifestyle changes, there are also natural vitamins and supplements for anxiety that will help relieve your symptoms and ease your mood in stressful situations. Try adding these natural vitamins, herbs and supplements into your daily routine to fight anxiety.
Best Natural Supplements for Anxiety
St. John’s Wort (Hypericum)
St. John’s Wort promotes a positive mood and increases feelings of stability and control. It works by increasing the levels of mood-enhancing serotonin in your brain. It has been shown to be effective in treating symptoms of depression and may also reduce panic attacks and symptoms of general anxiety.
Studies have shown that in addition to its well-documented relaxing properties, chamomile can calm and soothe your body by smoothing muscle fibers and relaxing blood vessels. If you don’t want to take the capsules, you can also get chamomile as a tea or essential oil.
Ginseng helps with depression and anxiety by balancing levels of the mood-regulating neurotransmitters serotonin and dopamine, and strengthening your immune system. Most people tolerate the use of ginseng without any problems. For a small percentage of people, it can cause side effects including high blood pressure, muscle spasms, and heart palpitations.
This supplement is often used to treat depression, but has anxiety-relieving properties as well. It works by decreasing the sympathetic nervous system activity that is responsible for the fight or flight response, and increasing the parasympathetic nervous system activity which has a calming effect. It also increases serotonin levels and helps to improve memory and focus.
Gamma-aminobutyric acid (GABA) is a naturally-occurring neurotransmitter that regulates activity in the brain by inhibiting the firing of neurons, causing the body to relax. Vitamin B6 helps to increase GABA synthesis, and many supplements contain a mixture of both.
The extract from the root of the valerian plant is used to treat anxiety due to its ability to increase the amount of GABA available in the brain. Valerian may also help with insomnia. Valerian root is also available as a liquid extract or tea.
Extracted from herb Piper Methysticum, Kava has been shown to be highly effective for the short-term treatment of anxiety, stress, and insomnia. In addition to capsules, ground kava can be used to make coffee, tea, or candy.
Passionflower supplements have been shown to provide relief for insomnia, nervousness, and generalized anxiety disorder (GAD). It works by increasing the levels of GABA in the brain and has a mild sedative effect. Some people experience mild adverse effects including nausea, drowsiness and rapid heartbeat, but it’s rare. Passionflower is also commonly used as a tea.
Best Vitamins for Anxiety
Vitamin and mineral deficiencies have been linked to anxiety disorders. One of the best ways to make up for the deficiency is by supplementing the vitamins you get from food. Here are some of the top vitamins for anxiety relief.
Variations of B Vitamins including B6, B1 and B3 have been found to stabilize lactate levels in the body and have positive effects on the nervous systems.
Vitamin C contributes to the proper function of adrenal glands and brain chemistry. In large doses, it can act as a mild sedative.
Trace minerals including zinc, calcium, magnesium, potassium, selenium are known to relieve nervous tension, muscle spasms, and support adrenal gland function.
Best Essential Oils for Anxiety
Essential oil aromatherapy is a natural treatment option that offers relief for stress and anxiety. You can use essential oil with an aromatherapy diffuser, inhaling the aroma directly, or placing a few drops into a warm bath. Oils may also be mixed with an unscented lotion or carrier oil to rub directly on your body. There are several essential oils commonly used to treat anxiety symptoms.
- Ylang Ylang
Custom anti-anxiety blends are also commercially available.
Anxiety Ease Synergy Blend by Eden’s Garden
This sweet-smelling oil blend is a mixture of lemongrass, sweet orange, and ylang ylang designed to promote a sense of calm and anxiety relief.
True Bliss Stress Relief by Living Pure
A complex blend of vanilla, rose, lavender, citrus, cedar wood, patchouli, grapefruit & tangerine.
Grounding Blend by doTERRA
A unique blend of spruce, ho wood, frankincense, blue tansy, and blue chamomile mixed with fractionated coconut oil is designed to make you feel grounded and promote a feeling of well-being and calm.
Best Blended Supplements for Anxiety
Many people find that it’s more convenient and economical to purchase capsules or teas that contain a blend of several anti-anxiety supplements. This may also help to increase the effectiveness of treatment as some supplements tend to work better when combined.
Anxiety Formula by Optimum Effects
A blend of GABA, lemon balm, magnesium, passion flower, chamomile, B Vitamin complex and other calming ingredients.
This formula blends GABA and other amino acids with vitamins and herb that work synergistically to increase effectiveness.
Cup of Calm
This non-caffeinated minty tea features a blend of passionflower, chamomile, lavender, rosemary, and other herbs to promote a sense of calm and relaxation.
Calming Buddha Blend
A blend of chamomile, skullcap, lavender, St. John’s wort, kava kava, and other herbs and spices designed to invoke feelings of calm and help induce sleep.
Give these vitamins and supplements a try for natural anxiety relief. If you’re currently taking any medication, you should check with your doctor before taking supplements to make sure they won’t interact.