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Supplements for anxiety: Best types and evidence

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Research suggests that a variety of supplements, including vitamins and omega-3 fatty acid, can help ease anxiety symptoms. Here’s a list of the top 10 supplements, as well as the evidence supporting their effectiveness.

Anxiety can come in many forms. Anxiety can lead to worry, panic, fear, and unease.

According to the Anxiety & Depression Association of America (ADA), generalized anxiety disorder (GAD), affects approximately 5% of Americans. 6.8 million adults. Panic disorders and Phobias are two other anxiety disorders.

Anxiety disorders can be treated with medication, therapy, or a combination thereof. You may also find natural supplements that can help with your everyday anxiety. Not all supplements are safe and effective.

According to the National Center for Complementary and Integrative Health (NCCIH)Before researchers discovered that it can cause severe liver diseases, kava was a popular option.

Passionflower is one example of an anxiety remedy. does not haveThere is enough evidence to support the claims of its effectiveness. Studies that do support passionflower’s anti-anxiety effects have serious flaws.

The supplements discussed in the sections below promise to ease anxiety symptoms. They are also safe, and have scientific support backing them up.

Vitamin D plays a vital role in mood regulation, nerve and brain health, and mood regulation.

ResearchIt has been shown that vitamin D levels are linked to depression. Vitamin D supplements may be able to treat it.

Research suggests there may be a link between anxiety disorders and vitamin D deficiency. A 2017 studyIt was found that vitamin D supplements could reduce anxiety and depression in type-2 diabetic women.

However, there have been mixed results in research on the relationship between anxiety and vitamin D. Therefore, further research is needed to investigate the connection.

The body makes vitamin D as a result of the skin’s exposure to sunlight. People can get more vitamin D by spending more time in the sun, eating foods rich in vitamin D — the main source being oily fish, such as salmon and mackerel — or taking vitamin D supplements.

People who eat a lot of plant foods are less likely to have enough vitamin D.

Vitamin D is unlikely interact with antianxiety medications. However, it can interfere with prescription medication.

B vitamins are eight nutrients that work together to manage many bodily processes, including stress levels.

A 2017 studyIt was found that those with lower levels of vitamin B12 were more likely than others to experience depression or anxiety.

Außerdem können Sie a 2018 study found that people who ate foods high in B vitamins — in this case, yeast-based spreads, such as Marmite and Vegemite — had better anxiety and stress scores than people who did not. Spreads containing vitamin B12 had a stronger effect.

Supplements with B complex can help you get enough B vitamins.

Learn more about vitamin B complex supplements and their benefits here.

There are many nutritious foods that can provide sufficient B vitamins.

B vitamins such as vitamins B12 and B2 or riboflavin can only be found in animal-based food. This is why people who are vegetarians or vegans may need to get these nutrients in other ways.

Learn more about vegan and vegetarian food sources of vitamin B12 by clicking here.

Vitamin B supplements will not interact with anxiety medication. They can, however, interact with prescription medications.

Magnesium is an essential mineral that is required for the efficient functioning of almost all systems in the human body.

Multiple studies show that it plays an important role in anxiety.

A 2017 systematic reviewWe analyzed the results from 18 different studies. Researchers discovered that magnesium supplements may reduce anxiety in people with the condition. They do note, however that there is insufficient evidence to support this claim.

Also, a brief 2016 review studyReports indicate that magnesium supplements were beneficial for people suffering from anxiety due to premenstrual disorder.

You can either take magnesium supplements or eat the following high-magnesium foods.

High doses of magnesium can cause diarrhea. Start with a low dose, such 100 mg (mg). Avoid exceeding 350 mg per day without a doctor’s approval.

Magnesium may interfere with the effectiveness of antibiotics. Magnesium may also be interfered with by some drugs, such as antidepressants and antipsychotic medication.

L-theanine, an amino acid found in green and dark teas, is also available. Some evidence suggests it may be a mild anti-anxiety and sedative.

A 2016 double-blind studyIt was found that people who drank 200 mg of L’theanine after completing a difficult task had a lower stress response and cortisol level than those who drank placebos.

Start with the lowest effective dose of L-theanine. Supplements come in 200 mg capsules. Supplements should not exceed 400mg without consulting a doctor.

L-theanine can interact with midazolam. People should not mix L-theanine and sedatives.

An anxiety-relieving supplement may be beneficial for those with anxiety.

A 2019 studyAccording to reports, young adults experienced anxiety reductions when they took a supplement that included B vitamins, vitamin B, vitamin C, calcium and magnesium.

A 2018 studyNotes that multivitamin supplementation may be beneficial for people suffering from mood disorders like anxiety.

Each brand of multivitamins has a different mix of ingredients. It is a good idea to talk to a pharmacist or doctor about which brand may be the best.

Multivitamins are not known to interact with anxiety medications.

Omega-3 fats can be found in foods like flaxseed and fish. They play an important role. important role in brain health.

These fats cannot be made by the body so they must be obtained from diet.

A 2018 systematic review and meta-analysisThe results of 19 clinical studies have been reviewed and concluded that an omega-3 supplement such as fish oil could be beneficial for those suffering from anxiety.

A 2018 review studyResearch suggests that low intakes of omega-3 fats can increase anxiety and depression. Omega-3 supplements may be able to help prevent or treat these conditions.

Find out the best sources of omega-3 in your diet here.

Some medications, including blood thinners can be affected by omega-3 fat acids. If someone has any medical conditions, or is taking any prescription medication, they should consult a doctor before taking Omega-3 fatty acids.

The valerian plant has been used for medicinal purposes for thousands of year.

The NCCIHIt is safe for healthy adults to use valerian for short periods of time and it can be used for anxiety.

However, researchers still need to conduct more studies before they can determine if it is truly effective. It is not yet proven safe for long-term usage.

A 2017 double-blind study48 postmenopausal women were compared to the effects of valerian and a placebo. It noted that the supplement users reported lower levels anxiety and depression.

Valerian can cause side effects in people who take it with anxiety medications and sedatives like benzodiazepines.

Chamomile, a flower that looks like a daisy, has been used for its calming properties for thousands of years.

The NCCIH explains, “Some preliminary studies suggest that a chamomile dietary supplement might be helpful for [GAD].”

It also states that the research community does not know much about chamomile’s effects yet, because scientists have not studied it to a reliable degree in humans.

A 2016 studyAccording to reports, Chamomile extract was effective in reducing GAD symptoms for people who took it for 8 weeks. Its effects were similar to those of anti-anxiety drugs. Participants took 1,500mg of Chamomile each day.

A randomized study from 2016It was found that people who consumed 500 mg of chamomile three times per day had less symptoms of GAD than those who took placebo.

Chamomile tea, essential oils, and chamomile supplementation are all options.

Other drugs may interact with chamomile. Before taking chamomile, it is a good idea to consult a healthcare professional.

Lavender is a relaxing scent for some people. There is evidence that lavender can be used to ease anxiety.

The NCCIHIt is believed that lavender can be used to reduce anxiety, but the research on its effectiveness has been mixed. Further research is therefore necessary.

A 2017 studyThe anxiety levels of people who used lavender aromatherapy before having surgery was lower than those who didn’t.

A diffuser can be used to inhale lavender essential oil. After diluting the essential oil with a carrier oil such as olive oil or coconut oil, they can also apply lavender essential oils to their skin.

Some drugs may have a stronger effect from lavender, including antidepressants, anxiety medication, and sedatives.

Lemon balm, an herb that bears leaves with a lemony aroma, is one example. It is a calming remedy that is closely related to mint.

A 2016 studyIt was discovered that lemon balm tea, or Melissa officinalisThis improved anxiety symptoms and sleep quality in patients who had suffered burns.

A 2019 double-blind studyWe looked at cases of people who had just had heart bypass surgery. The anxiety levels of those who took capsules containing 1.5g dried lemon balm per days was lower than those who took a placebo.

The use of lemon balm with sedatives is possible.

Anxiety sufferers can benefit from many supplements.

It is best to consult a doctor before you start taking any natural supplements. People should not stop taking anxiety medications without a doctor’s approval.

Supplements

You can purchase most of the listed supplements at a local grocery or drugstore. They can also shop online for a variety of brands.

Supplements aren’t always the best way to manage anxiety. Anxiety sufferers may also want to practice meditation, yoga, deep breathing techniques, regular exercise, and other natural methods to manage their symptoms.

Source: Medical News Today

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