While prescription medications and psychotherapy are common treatments for anxiety disorders, many people are finding relief through natural remedies like supplements, diet and exercise. A number of supplements appear to help reduce anxiety and promote mental health, including vitamin C, chamomile, saffron, omega-3s, ashwagandha, lavender and lemon balm. These supplements can also support better sleep, increase energy and help manage stress. However, it's important to consult a doctor before trying any new supplement. Supplements may interact with existing health conditions, interfere with certain medications or worsen anxiety symptoms in some people.
The calming herb chamomile contains the flavones apigenin and l-theanine, which have been shown to reduce anxiety, insomnia, depression and other mood disturbances, according to several studies. Taking these ingredients as a dietary supplement can help ease symptoms and enhance sleep quality, while also improving cognitive function and boosting the immune system.
Saffron (Crocus sativus) extract contains a naturally occurring compound called crocin, which has been shown to reduce anxiety and increase feelings of calmness. Taking 30 mg of saffron daily improved the overall quality and duration of sleep in patients with anxiety disorder, Anti anxiety supplements compared to placebo.[28] Saffron is also believed to have nootropic properties and improve cognitive function in some studies, but more research is needed.
Essential oils such as lavender, rose and citrus-based scents can reduce anxiety and improve sleep quality, according to some studies.[29] They're often inhaled as aromatherapy or applied to the skin, but they can also be taken orally in capsule form.
Omega-3 fatty acids found in fish oil and krill oil are believed to improve mood and alleviate anxiety, although more research is needed.[30] Whole foods rich in omega-3s include salmon, herring, mackerel, anchovies and sardines. Chia seeds, walnuts and flaxseeds are plant-based alternatives if you have shellfish allergies.
Ayurvedic herb ashwagandha (Withania somnifera) reduces anxiety and increases relaxation and sleep, according to some studies.[31] It also appears to decrease stress hormones, such as cortisol.[32] This herb is known to promote mental clarity and enhance memory in some studies, but more research is needed on this.
A tincture made with a combination of California poppy, hawthorn berries and magnesium may be effective for treating anxiety, according to one study. Taking the supplement Sympathyl 22 for six weeks reduced anxiety and improved cognitive functioning, compared to placebo.[33] Lemon balm (Melissa officinalis) is another herbal remedy thought to have calming effects, and it's also been proven to promote sleep and enhance cognition.[34] However, more research is needed to determine how it compares to other herbal treatments for anxiety.
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