When speaking of Mental Health, Anxiety is one of the most common disorders, with 1 every 3 adults in America suffering from an anxiety disorder at some point in their lives. Moreover, many people with anxiety disorders can also develop a co-occurring condition or a physical illness, which can intensify their symptoms and make their recovery more difficult.
While medications and therapy are often prescribed to help manage anxiety, natural supplements can be a useful complementary or alternative approach. They can help reduce anxiety symptoms, promote relaxation, and improve mood, reducing the negative side effects associated with some pharmaceutical drugs.
In this post of our Mental Health series, we will explore 10 natural supplements that can help relieve people who suffer from anxiety:
1. Ashwagandha:
Ashwagandha or Winter Cherry has been used for centuries in Ayurvedic medicine to reduce stress and anxiety. Its main active principle is Withaferin A, an adaptogenic compound that also has anti-inflammatory and anti-carcinogenic properties. It regulates the body's stress response, helping to reduce cortisol levels and improving overall mood. Ashwagandha is often recommended for people who experience chronic stress or anxiety, as it can help improve resilience and promote relaxation. Scientists have discovered that Ashwagandha has effects over sleep quality, reduction of depression symptoms, and even cognitive function enhancement.
2. Rhodiola Rosea:
Rhodiola Rosea, also known as Golden Root, is another adaptogenic herb that can help reduce stress and anxiety. With more than 140 active compounds, it has been used for centuries in Chinese Traditional Medicine, and by Ancient Scandinavians. It works by supporting the body's adrenal glands, which helps to reduce cortisol levels and promote relaxation. Rhodiola Rosea is often recommended for people who experience fatigue, depression, or anxiety, as it can help improve energy levels and mood. Studies have also shown that Rhodiola Rosea may help improve exercise performance, reduce symptoms of burnout, and enhance cognitive function.
3. Passionflower:
Passionflower is a herb that has been used for centuries to help reduce anxiety and promote relaxation. This herb has a long history of use among Native Americans who used it to make sedative teas. Passionflower can be recommended for people with mild to moderate anxiety, as it can help reduce symptoms such as nervousness, restlessness, and irritability. Passionflower may also help improve sleep quality, reduce symptoms of menopause, and even enhance memory.
4. Lemon balm:
Lemon balm is a herb that has calming properties and can help reduce anxiety. Its use has been dated to ancient Greece more than 2000 years ago. It works by increasing levels of GABA and serotonin in the brain, which helps to promote relaxation and reduce symptoms of anxiety. Like Passionflower, Lemon balm is often recommended for people who experience mild to moderate anxiety, as it can help reduce symptoms such as nervousness, irritability, and sleep disturbances.
5. Valerian root:
This root has been used in medicine since, at least, Ancient Greece. Valerian has efects over the levels of GABA in the brain too. Valerian root is often recommended for people who experience insomnia or anxiety-related sleep disturbances, as it can help improve sleep quality and reduce the time it takes to fall asleep. Valerian Root has been studied to help reduce symptoms of depression and improve overall mood.
6. Magnesium:
Magnesium is a mineral that plays a key role in regulating the nervous system, acting as a "gatekeeper" of certain neurotransmitter receptors. It has effects over muscle relaxation and nervous system calmness, which helps to reduce symptoms of anxiety. Magnesium is ideal for people who experience muscle tension or spasms, as well as anxiety-related symptoms such as restlessness, irritability, and sleep disturbances. Evidence shows that magnesium may help reduce symptoms of depression, improve cognitive function, and even enhance athletic performance.
7. Bacopa:
Bacopa is an Ayurvedic herb, used for centuries in traditional Indian medicine. It works by increasing levels of serotonin in the brain, which helps to promote feelings of well-being and reduce symptoms of anxiety and depression. Bacopa is often recommended for people who experience anxiety and depression, as it can help improve mood and reduce symptoms such as nervousness, irritability, and fatigue. Research revealed that bacopa may help enhance cognitive function, improve memory, and reduce symptoms of ADHD.
8. L-theanine:
L-theanine is an amino acid mainly found in green tea, which is central in Traditional Chinese Medicine. Besides increasing levels of GABA in the brain it also increases levels of Serotonin, which helps to improve mood and helps with depression symptoms. L-theanine is often recommended for people who experience mild to moderate anxiety, as it can help reduce mood changes due to anxiety.
9. Inositol:
Inositol is a vitamin-like substance that has been shown to help reduce symptoms of anxiety and panic attacks. It regulates levels of neurotransmitters in the brain, promoting relaxation and resting. Inositol is often recommended for people who experience panic attacks or anxiety-related symptoms such as restlessness, irritability, and sleep disturbances. Inositol may help improve cognitive function, reduce symptoms of depression, and enhance insulin sensitivity.
10. CBD oil:
CBD oil is a hemp-derived non-psychoactive chemical that has been demonstrated to help relieve anxiety and induce relaxation. It works by interacting with the body's endocannabinoid system, which aids with mood, stress, and anxiety regulation. CBD oil is frequently advised for persons who suffer from mild to moderate anxiety since it can help lessen symptoms like uneasiness, restlessness, and irritability. CBD oil has also been proven in studies to help relieve symptoms of sleeplessness, chronic pain, and even epilepsy. While CBD oil is generally regarded as safe and well-tolerated, it can interact with some drugs and cause adverse effects such as dry mouth, disorientation, and lethargy.
Overall, natural supplements can be a helpful complement to traditional pharmacological treatments for anxiety disorders. It's important to remember that natural supplements are a complement for therapy or other evidence-based treatments for anxiety. A comprehensive treatment plan should include therapy, medication, supplements and lifestyle changes to make an effective and holistic approach to managing anxiety. We recommend that you consult with your healthcare professional prior to taking any supplements to make sure they are recommended and safe for you to take.
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