7 Supplements And Vitamins For Anxiety

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There are supplements and vitamins for anxiety helpful in managing moods and other severe symptoms. Here are some of them.

Disclaimer: The purpose of this post is to present medical studies and information in an accessible manner. This post may contain opinions about these supplements but it does not mean that these are recommended for all readers. Always consult a medical professional to see if these solutions may be right for you.

RELATED: How To Relax Your Mind And Reduce Anxiety (15 Ways)

7 of the Best Supplements and Vitamins for Anxiety

1. Ashwagandha

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Ashwagandha is an herb popular in Ayurvedic medicine. As an adaptogen, it is known to be as effective as certain medications in the reduction of anxiety.

What Are Adaptogens? These are non-toxic plants that help the body in resisting physical, biological, or chemical stressors.

It is scientifically called Withania somnifera, and its benefits can easily be reaped by ingesting its roots or drinking it in tea form. It is also widely available in supplement form as capsules.

2. Dr. Seeds Chill Pill

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Dihydrohonokiol-B (DHH-B) is a strong anxiolytic compound derived from magnolia bark and is the key anxiety-relieving ingredient of Dr. Seeds “Chill Pill.” It has been shown to be more powerful than benzodiazepine medications while at the same time has less known benzodiazepine side effects, such as central depression, motor dysfunction, and amnesia.

The DHH-B derived from the bark of the magnolia tree works by boosting GABA, a neurotransmitter that produces a calming effect on the mind and body. Studies also show that magnolia bark extract and its bioactive constituents honokiol and magnolol have the ability to activate cannabinoid receptors.

What Are Cannabinoid Receptors? Receptors located throughout the body and are a part of the endocannabinoid system. They play important roles in pain relief, immune health, and the prevention of disease.

3. Bacopa

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Bacopa, or Brahmi, is another herbal Ayurvedic staple. Besides also being useful for improving memory, it can also help manage epilepsy, as well as reduce anxiety levels.

Studies also suggest that bacopa supplements may act as memory nootropics. They also help increase the length of dendrites, which are nerve cells in the brain that is linked to memory and learning.

Taking a daily dosage of 300mg of bacopa vastly sped up the visual information processing of 46 healthy adult subjects according to a study.

RELATED: Is Anxiety Hereditary? | Anxiety Causes, Studies, And Treatments

4. B Vitamins

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B vitamins are probably among the leading vitamins for anxiety and depression. Here are the types of B vitamins that can be helpful for anxiety:

  • Vitamin B1 (Thiamine) – This vitamin has the ability to affect nerve function and energy creation. It also improves anxiety in those with generalized anxiety disorder (GAD).
  • Vitamin B2 (Riboflavin) – This is responsible for energy production and fatty acid oxidation. High doses of riboflavin may also improve immunity, which can lead to a reduction of stress.
  • Vitamin B3 (Niacin) – Derived from tryptophan, niacin plays a crucial role in skin health. It also plays a strong role in serotonin production.
  • Vitamin B6 (Pyridoxine) – This B vitamin synthesizes amino acids and neurotransmitters, but is unable to be stored in the body. But it does have a significant anti-anxiety effect by helping increase serotonin levels.
  • Vitamin B9 (Folic Acid) – Folic acid helps in the synthesis and repair of DNA. A deficiency in folic acid often leads to depression and anxiety.
  • Vitamin B12 (Cobalamin) – Besides paying a helpful role against the development of anemia, cognitive deficiencies, and nerve disorders, cobalamin also has the ability to affect nerve tissues in the brain. It’s also difficult to absorb in people at an advanced age, making it a popular supplement among the elderly.

5. Probiotics

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Probiotics are gut microbes known for playing an important role in digestive health. Studies also show that probiotics can have an impact on mood disorders such as anxiety and depression.

A deficiency of beneficial gut microorganisms has long been linked to a lower quality of mental health. It has created a branch of studies on the microbiota-but-brain axis, which focuses on the connection between friendly gut microbes to physical and mental well-being.

One study even points to a strain of bacteria, L. rhamnosus, which contains the most potential in the significant reduction of anxiety. It seemed to have a positive effect on reducing intestinal inflammation, a condition known to be a risk factor in the development of anxiety disorders.

6. Omega-3 Fatty Acids

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Omega-3 fatty acids are the building blocks of the nervous system and the brain.

Studies show that a diet rich in omega-3 fatty acids can greatly reduce anxiety-like behaviors. People with lower levels of omega-3 fatty acids are also more likely to suffer from anxiety disorders.

A study in 2018 also further supports this claim. Taking data from up to 19 clinical trials and 1,2013 subjects, the study concludes that omega-3 fatty acids were statistically significant in combating anxiety.

Omega-3 fatty acids are present in oily fish such as mackerel, salmon, and tuna. They are also available in supplement form as fish oil capsules and tablets.

7. GABA

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Short for gamma-aminobutyric acid, GABA is a type of amino acid and neurotransmitter in the brain essential to the production of serotonin.

What Is Serotonin? This is a powerful “feel-good” neurotransmitter responsible for boosting moods.

There are two types of GABA receptors:

GABAA

This promotes relaxation, sleep, and activates anti-anxiety effects. The relaxed and sociable feeling one gets when drinking alcohol occurs because alcohol binds to these receptors.

Xanax and Valium are examples of GABAA receptors. This is also why these medications are dangerous when taken with alcohol because they both affect GABAA in vastly different ways.

GABAB

This GABA receptor promotes mental relaxation and feelings of joy. It also eases muscle tension and has a more subtle effect on the brain compared to GABAA.

GABA is popular as benzodiazepines and a variety of supplements for anxiety because they are largely unavailable from food sources. The only foods known to contain GABA are fermented foods such as miso, tempeh, and kimchi.

In addition to supplements and vitamins, a healthy diet and regular exercise are also helpful in reducing anxiety. Check out these healthy hacks!

Anxiety is a very persistent condition plaguing many individuals in the United States. While there are a variety of medications present for managing and treating anxiety, they produce a number of extreme side effects that hinder the quality of life.

Taking supplements and vitamins for anxiety may be the key to achieving a balance between anxiety management and quality of life.

Have you tried any of these supplements and vitamins for anxiety? Are you surprised to see some items on the list? Share your experiences with us in the comments section below!

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