Supplements for Anxiety

Can Supplements Help With Anxiety?

People often seek various treatments to manage their mental health. Some start with traditional talk therapy or psychiatric medication. Others are interested in learning about complementary, holistic approaches, and natural remedies for anxiety, including supplements, to relieve their anxiety symptoms. Different supplements have varying functions, and some can certainly reduce the impact of anxiety.

Anxiety disorders impact 40 million adult Americans (just about 20% of the population). Unfortunately, only about ⅓ of people receive treatment for their symptoms.² Anxiety can be broken down into several disorders, including generalized anxiety, panic disorder, social anxiety, and specific phobias. It also coincides with many other mental health conditions, including PTSD, depression, substance use, and eating disorders.

Why People Turn to Natural Supplements for Anxiety

Anxiety disorders are complex, and comprehensive treatment rarely comes down to implementing just one method. Instead, people often benefit from integrating several techniques and sources of support into their daily lives. While supplements alone probably won’t eliminate anxiety symptoms, they can sometimes be part of a broader anxiety management plan.

Precautions & Considerations of Supplements for Anxiety

Although people often consider supplements to be safe, they can be risky. Supplement makers do not need approval from the FDA to market or sell their products. Therefore, they may not be adequately backed by studies. Research shows that dietary supplements and homeopathic treatments were responsible for 70,000 US poison control center calls in 2019 alone.²

Some people also believe that ‘natural’ inherently equals safer. However, even natural products can be risky if they aren’t taken correctly or if someone has other underlying health conditions. With that in mind, it’s always important to consult with a healthcare professional before starting any new medication, including natural herbs or supplements.

11 Common Supplements for Anxiety

Supplements are generally not recommended as a substitute for professional anxiety treatment or striving to maintain a balanced lifestyle. However, many people do report certain supplements help them feel better about their mental health and overall well-being. Sometimes it can take a few weeks for each supplement to go into its full effect.

Here are 11 natural supplements for anxiety to consider:

1. Omega-3 Fatty Acids

Omega-3 fatty acids naturally occur in certain kinds of foods, including flaxseed, fortified foods, nuts and seeds, and fish. They also exist in dietary supplements, including fish oil. Research shows that omega-3 fatty acids may coincide with enhanced mood and anxiety reduction when comparing participants taking this supplement to a control group.⁴

2. Magnesium

Magnesium naturally occurs in many foods, including leafy green vegetables, legumes, nuts and seeds, and whole grains. It also comes in a supplement form. Although the exact relationship between magnesium and anxiety is unclear, some research suggests magnesium helps strengthen the body’s stress response system and regulate sleep, both of which can help improve anxiety symptoms.⁵

3. Vitamin B Complex

The vitamin B complex refers to a group of eight B vitamins that contain the necessary functions to support overall health. Vitamin B exists in a range of foods, including dairy products, eggs, meat, fish, dark leafy vegetables, beans and nuts, whole grains, and soy products. Supplements may be important for older people, pregnant women, or vegetarians/vegans. Some research has shown that vitamin B correlates with better mood and less anxiety.⁶

4. Herbal Supplements

Herbal supplements are an umbrella term for naturally-occurring supplements like root, chamomile, lavender, ginkgo biloba, choline, and valerian root. These are often brewed into teas or consumed via capsules or tablets. Passionflower, in particular, has been used to treat anxiety worldwide, and several studies have shown its efficacy for managing symptoms of nervousness and restlessness.¹ Many people drink tea for anxiety relief.

5. Kava

Kava is a ceremonial drink that has been consumed in the Pacific Islands for centuries. Kava is associated with improving mood and well-being, and it also coincides with feelings of relaxation. Knowing how long kava lasts in the body is important to setting expectations for effectiveness and determining how much to use. Several clinical studies have demonstrated that kava can manage anxiety symptoms, with some research showing it may be just as effective as prescription anti-anxiety medication. However, there is a risk of dangerous drug interactions, liver toxicity, and insomnia.⁷

6. St. John’s Wort

St. John’s wort has been used for centuries to treat a variety of illnesses, including anxiety. It is one of the most commonly-used herbal treatments in the U.S. Many studies show that St. John’s wort can treat mild-to-moderate depression with fewer side effects than standard prescription antidepressants. It may also improve mood and anxiety. However, it can interact with other mental health symptoms and medications.⁸

7. CBD

CBD is derived from the cannabis plant. However, unlike THC (the main ingredient in marijuana), it does not contain psychoactive properties. CBD has gained traction in recent years for its anxiolytic effects. Research shows that CBD may be effective for anxiety and overall mental health treatment. Unlike THC, it is non-addictive.⁹

8. Fermented Foods

Fermented foods can affect the body’s gut microbiota, which consists of a massive constellation of various viruses, bacteria, and fungi. Research shows that gut microbiota disruption may be associated with mental health issues. Eating more fermented foods, such as yogurt, sourdough, sauerkraut, pickles, tempeh, and kombucha may strengthen stress resilience.¹⁰

9. Vitamin D

Research shows that there is a correlation between low vitamin D levels and depression and anxiety. Some vitamin D is provided in food, but over 80% is synthesized through the sun via ultraviolet rays. Many people are vitamin D-deficient, but studies indicate that vitamin D therapy (adding supplementation) may improve overall mental health.¹¹

10. Multivitamins

Many people have nutritional deficiencies even if they don’t realize it. This can cause problems with physical, neurological, and emotional function. Multivitamins contain a variety of essential vitamins, and some studies show that daily supplementation may improve mood and overall mental stamina compared to control groups. However, future research is needed to determine which specific vitamins may be responsible for this effect.¹²

11. L-Theanine

L-theanine is a natural amino acid found in both black and green teas. While it’s not essential for survival, L-theanine is associated with modulating certain parts of brain function, with research showing it may promote a state of relaxation without causing drowsiness. Some data also suggests it can improve overall focus, attention, and cognitive performance.¹³ Some people experience anxiety symptom relief with l-theanine combined with magnesium.

Scientific Evidence Supporting Supplements for Anxiety

As demonstrated above, substantial scientific research demonstrates the efficacies of various supplements for anxiety relief. However, it’s also important to note that all research is inherently limited and can’t absolutely prove a claim. It’s important to consider the genetic makeup of the participants, the setting of each experiment, and what other kinds of confounding variables may be in effect.

Treatment for Anxiety

Anxiety treatment tends to be multifaceted, and it’s fairly typical to experiment with certain strategies over a period of time. Some methods will inherently work better than others, and each person responds to different interventions differently. It’s important to notify your treatment team (i.e. your doctor, psychiatrist, and therapist) of any changes you make to your medication regime, including adding supplements.

Anxiety treatment options may include:

Lifestyle Changes

Because anxiety can impact every part of someone’s life, it’s often helpful to integrate multidisciplinary changes into one’s daily routine. This doesn’t mean making a massive life overhaul. Even small steps can make a big difference. The mind and body are inherently connected, so taking care of your physical body can also help you feel better emotionally.

Common lifestyle changes to help cope with anxiety include:

• Exercise
• Limiting caffeine
• Integrating foods that help anxiety
• Practicing mindfulness
• Focusing on gratitude
• Creative expression
• Accepting anxious feelings neutrally
• Seeking positive support
• Avoiding or limiting mood-altering substances

Anxiety Therapy

There are numerous options for anxiety therapy, including individual therapy, group therapy and support groups. On average, most people meet with their therapist once a week for about an hour, although your therapist will decide the best treatment length based on your needs and symptoms. Therapy may be short-term to resolve a specific issue or longer-term if you experience more complex mental health needs.

Common anxiety therapy options include:

• Cognitive behavioral therapy (CBT): CBT for anxiety focuses on changing negative thoughts, which can change emotions and improve behavioral responses.
• Dialectical behavioral therapy (DBT): DBT for anxiety strengthens skills specifically in mindfulness, emotional regulation, distress tolerance, and interpersonal effectiveness, which can help with overall stress management.
• Exposure therapy: Exposure therapy for anxiety helps people safely confront specific fears or phobias, which can reduce anxiety about particular situations.
• Eye movement desensitization and reprocessing (EMDR): EMDR for anxiety may be beneficial when there is a history of trauma symptoms or other feelings or patterns of perpetual stuckness.

Anxiety Medications

Some people benefit from taking prescription psychiatric medication to manage their anxiety symptoms. This can be an important part of their mental health treatment plan. All medications have various risks, benefits, and side effects. Most mental health experts recommend that medication works best when it’s paired with traditional therapy and other lifestyle changes.

Common medications prescribed for anxiety include:

• Antidepressants: SSRIs, SNRIs, tricyclic antidepressants affect serotonin, dopamine, and noradrenaline, which impact mood, focus, and overall cognitive function. Antidepressants are often the first medication prescribed for anxiety treatment.
• Beta blockers: Some psychiatrists and doctors prescribe beta blockers to block adrenaline and epinephrine. Beta blockers are not currently FDA-approved, but they are typically used off-label.
• Benzodiazepines: Benzodiazepines may be prescribed for short-term anxiety treatment. However, they can be habit-forming and stopping use can cause withdrawal symptoms, so they should be taken with extreme caution.

Where to Find Professional Help for Anxiety

Supplements and lifestyle changes can help manage anxiety symptoms, but it’s often beneficial to seek professional guidance. A therapist will support you in understanding your triggers and patterns, and this insight can help you make important changes in your life. If you’re just getting started in finding a therapist, look for a provider specializing in anxiety. You can ask loved ones for referrals or use our free online therapist directory.