Anxiety and stress can severely impact your mental and physical
well-being. Knowing how to treat anxiety can help reduce tension, panic,
agitation, a fast heart rate, and trembling. In many cases, natural
supplements can help to relieve anxiety disorders and stress.
Dietary supplements, certain herbs and vitamins can help to promote
good emotional well-being. Herbal supplements such as ginger, ginseng,
ashwagandha, and St John’s Wort can help to ease chronic anxiety. It is
also essential to ensure that you get enough vitamins from your diet to
help prevent anxiety and stress disorders.
In this article, you will find out about the best supplements for
anxiety and stress. You will also learn about scientific research that
backs up claims about certain natural remedies that are good for stress
and anxiety.
If you have to deal with chronic stress and anxiety disorders, you
will also find other helpful natural solutions at the end of this
article.
The Difference Between Anxiety and Stress
Although stress and anxiety are closely related, they are not the same thing.
Stress can be a normal part of life and may even have some benefits.
Anxiety, however, is a mental health disorder and is usually associated
with fear, worry, and obsessive thoughts.
Researchers from the Cleveland Clinic say that stress can be a
positive factor that keeps us alert mentally, protects from harm, and
helps to motivate us. Stress becomes a serious health issue when it
builds up and become relentless or chronic. Prolonged stress can turn
into distress and create anxiety.
The journal Neuropharmacology says that anxiety is the
condition that remains when the stressful situation has passed. Chronic
stress can affect the chemicals in the brain and lead to long-term mood
and anxiety disorders.
So, stress is generally your body’s reaction to a current event
whereas anxiety is an inordinate fear and worry about a past or future
event (real or imagined). One researcher stated that anxiety is negative
emotional feelings, insecurity, fear, and panic even when there is no
stressor.
Supplements for Anxiety and Stress
How can natural supplements for anxiety help you cope with stressful situations better?
The Nutrition Journal reported that nutritional and herbal
supplements for anxiety can sometimes be as effective as pharmaceutical
solutions. Many supplements such as kava, passionflower, and magnesium
can help with anxiety-related conditions. Very often herbal supplements
for anxiety come with few, if any, side effects.
However, it is important to remember that certain herbal anti-anxiety
supplements may interact with other medications. Natural supplements
aren’t regulated, and it is not always possible to get information on
specific dosage for your condition, so consulting with your doctor
before taking any supplement is important.
Let’s look in more detail at scientific studies that show the most effective herbal supplements for anxiety.
Ginger for Stress and Anxiety
Ginger is an effective natural remedy for a number of health issues including helping to relieve anxious feelings.
A 2018 study found that compounds in dried ginger powder have an anti-stress effect. Mice who received ginger powder supplementation showed fewer signs of cognitive disturbance. The results were less anxiety and improvement in symptoms of depression.
How to use ginger as an herbal supplement for anxiety
You can buy ginger powder supplements online for providing emotional support during chronic stress, or make your own ginger tea.
You can also make your own anti-anxiety ginger remedy by mixing 1
teaspoon of minced ginger, 1 teaspoon lemon juice, and 1 teaspoon of raw
honey. Take the ginger home remedy 3 times a day to help reduce
feelings of anxiety.
Ginseng Supplements for Anxiety and Stress
Ginseng helps improve circulation in the brain, has an anti-anxiety effect and can help relieve depression.
A 2017 medical review found that ginseng is an effective remedy for
stress-related anxiety and depression. Ginseng supplementation has the
potential to suppress stress and improve the signs of anxiety. Ginseng
also helps to protect the brain from cell damage due to inflammation.
How to use ginseng for anxiety and depression
To use ginseng as a natural remedy for anxiety, take 200 to 400 mg of Panax ginseng once a day for up to 12 weeks.
Ginkgo Biloba is an Anti-Anxiety Supplement
Taking ginkgo biloba as a supplement can help deal with anxiety and stress better.
One study on animal subjects found that gingko biloba supplementation
can help to both relieve the effects of stress and prevent stress.
Researchers found that ginkgo biloba helps improve mood, treats anxiety
disorders, and improves memory function.
How ginkgo biloba supplements can help with anxiety
One study found that taking 480 mg of ginkgo biloba supplements daily can assist with treating anxiety disorders.
Other studies have shown that taking 120 mg of dried ginkgo biloba for 6 weeks can help to reduce anxiety and mental fatigue.
Ashwagandha Herbal Supplement to Relieve Stress
Ashwagandha (also called Indian ginseng) is an effective herbal supplement for anxiety.
A review of 5 studies found that treating anxiety disorders with
ashwagandha supplements can help to reduce stress and anxiety and
improve mental well-being. In both animal and human studies, ashwagandha
has shown an anxiolytic (anxiety reducing) effect. Researchers noted
that ashwagandha is a safe herbal supplement for anxiety relief.
How to use ashwagandha to get rid of anxiety naturally
Take 1,000 mg ashwagandha extract daily to help relieve stress and anxiety.
Chamomile May Treat Anxiety and Stress Naturally
Chamomile is a well-known herbal supplement that has soothing properties to relieve stress and signs of anxiety.
There are a number of ways you can use chamomile to treat chronic
stress. For example, a 2010 review reported that chamomile can help
treat generalized anxiety disorder. Chamomile extracts have an
anti-anxiety effect and can help deal with mild to moderate symptoms of
anxiety.
How to use chamomile as a natural anxiety remedy
To get stress relief by using chamomile, put a chamomile tea bag
in a cup of boiling water, cover, and allow to infuse for 10 minutes.
Drink the relaxing tea to help ease some of your stresses away.
You can also use chamomile as an aromatherapy treatment to deal with
stressful situations by diffusing chamomile essential oil. Simply put a
few drops of chamomile essential oil in your diffuser and breathe in the
soothing vapors.
Kava Kava
Kava kava supplements can also help treat anxiety.
Studies have shown that kava kava helps to increase the effectiveness
of GABA receptors in the brain. This works in a similar way to
anti-anxiety medication. Kava kava is used to help relieve
stress-related insomnia and anxiety.
Other studies have shown that a combination of kava kava and valerian can help you sleep better if you are feeling stressed.
How to use kava kava as a natural anti-stress supplement
Some studies have shown that kava kava supplement dose of 250 mg per day is good for anxiety-related conditions.
It should be noted that kava kava has been linked to liver damage and
has been banned or restricted in many countries, but not in the USA. However some studies have found that kava kava is relatively safe for a short-term treatment.
St John’s Wort Helps with Anxiety
Scientific studies back up the traditional use of St John’s wort as an herbal remedy to cure stress and anxiety.
Scientists found in animal studies that the relaxing effect of St
John’s wort helps to calm the mind and reduce anxiety. St John’s wort
helped alleviate many of the symptoms of anxiety in stressed mice.
Some studies have found that herbal supplements such as St John’s wort can help treat depression and anxiety symptoms. There is also some evidence that St John’s wort can help remedy seasonal affective disorder (SAD).
How to use St John’s wort for natural anxiety and depression relief
The recommended dose of St John’s wort for mood disorders is 300 mg of the herbal supplement 3 times daily.
St John wart is also one of the supplements that increase serotonin levels in your brain to treat mood disorders.
Omega-3 for Anxiety Relief
Omega-3 supplements are usually related to promoting good
cardiovascular health. However, omega-3 fish oil also helps treat
anxiety.
Various studies have shown that omega-3 fatty acids reduce anxiety
symptoms and inflammation. Omega-3 supplementation promotes good mental
well-being and helps deal with stressful situations. Researchers have
noted that omega-3 supplements help to produce a significant reduction
in anxiety symptoms.
How to use omega-3 for natural anxiety relief
Researchers from Harvard Medical School say that taking 2,000 mg a day of omega-3 helps reduce feelings of anxiety.
Lavender to Help Relieve Stress
Inhaling the soothing aromas of lavender essential oil can help to
soothe away stress, tension, anxious feelings, and depression.
One clinical trial involving 140 women found that aromatherapy using
lavender scent helped reduce anxiety, stress, and depression. The women
inhaled lavender essential oil aromas every 8 hours. The result was a
significant reduction in symptoms of anxiety disorders.
How to use lavender as an herbal remedy for anxiety
Put a few drops of lavender in your diffuser and breathe in deeply
for stress relief. Or, you could put some drops of lavender essential
oil on a tissue and inhale whenever you feel anxious.
