Anxiety can be a debilitating condition that affects millions of people worldwide. While therapy and medication are commonly used to treat anxiety, some people also turn to supplements to help alleviate their symptoms. Here are some supplements that have been found to potentially help with anxiety:
Omega-3
Fatty Acids Omega-3 fatty acids are essential fats that are important for overall health, and they may also help to alleviate symptoms of anxiety. A study published in the Journal of Clinical Psychopharmacology found that omega-3 supplements can improve mood and decrease anxiety in patients with major depressive disorder. Omega-3s can be found in fatty fish, such as salmon and tuna, as well as in fish oil supplements.
According to Dr. David Mischoulon, a psychiatrist at Harvard Medical School, “Omega-3 fatty acids seem to have anti-anxiety effects, and they may also help to reduce inflammation in the body, which can contribute to anxiety.”
Magnesium
Magnesium is an important mineral that is involved in many bodily processes, including the regulation of stress and anxiety. Studies have found that magnesium supplements may help to reduce symptoms of anxiety and depression. A study published in the Journal of Research in Medical Sciences found that magnesium supplementation was effective in reducing symptoms of anxiety in patients with mild-to-moderate generalized anxiety disorder.
Dr. Emily Deans, a psychiatrist at Harvard Medical School, says that “Magnesium is involved in the regulation of the stress response, and it may help to reduce anxiety by calming the nervous system.”
L-Theanine
L-Theanine is an amino acid that is found in green tea, and it has been found to have a calming effect on the body. A study published in the Journal of Functional Foods found that L-theanine supplementation can improve cognitive function and reduce symptoms of anxiety and depression.
According to Dr. Drew Ramsey, a psychiatrist at Columbia University, “L-Theanine is a calming amino acid that can help to reduce anxiety and promote relaxation. It works by increasing levels of GABA, a neurotransmitter that is involved in relaxation and sleep.”
Valerian Root
Valerian root is an herb that has been used for centuries to treat anxiety and sleep disorders. A study published in the Journal of Psychopharmacology found that valerian root can improve sleep quality and reduce anxiety in patients with generalized anxiety disorder.
Dr. Simon Young, a professor of psychiatry at McGill University, says that “Valerian root has been found to have a calming effect on the nervous system, and it may be helpful for reducing symptoms of anxiety and promoting better sleep.”
Probiotics
Probiotics are beneficial bacteria that live in the gut, and they may play a role in the regulation of mood and anxiety. A study published in the journal Brain, Behavior, and Immunity found that probiotic supplementation can reduce symptoms of anxiety and depression in patients with irritable bowel syndrome.
Dr. Emeran Mayer, a gastroenterologist and professor at the University of California, Los Angeles, says that “The gut microbiome is increasingly being recognized as an important factor in regulating mood and anxiety. Probiotic supplements can help to support a healthy gut and may be beneficial for reducing symptoms of anxiety.”
In conclusion, while supplements can be helpful for alleviating symptoms of anxiety, it’s important to remember that they are not a replacement for therapy or medication. It’s also important to talk to your doctor before taking any supplements, especially if you are taking medication or have any underlying health conditions. With the right combination of supplements, therapy, and medication, many people with anxiety are able to successfully manage their symptoms and improve their quality of life.