Anxiety is a common mental health condition that can make you feel worried, afraid, or uneasy. It can also interfere with your daily life.
Many adults are looking for alternative or complementary ways to manage their anxiety, including natural products.
This article provides an overview of some of the most popular anxiety products for adults, including supplements. However, it’s important to remember that you should always seek professional medical advice and take a holistic approach to your mental health.
Understanding anxiety and the role of natural products
What is anxiety?
Anxiety is an umbrella term for different types of anxiety disorders, like generalized anxiety disorder, social anxiety disorder, panic disorder, and phobias.
Anxiety shows up differently for different people, but common symptoms include things like excessive worry, restlessness, fatigue, trouble concentrating, irritability, muscle tension, and sleep problems.
Why consider natural products?
A lot of people like the idea of natural anxiety remedies because they think they’ll have fewer side effects than prescription medications. Some people also like the idea of taking a more holistic approach.
It’s important to remember that natural products aren’t a replacement for medical advice or treatment from a qualified professional. Natural products can be a helpful addition to an anxiety management plan, but they shouldn’t replace therapy or medication when you need it. Always talk with a healthcare professional about your options.
Supplements for Anxiety: A Detailed Guide
Lots of people turn to supplements to ease their anxiety, but it’s important to remember that the FDA doesn’t regulate supplements the same way they regulate prescription medications. Always talk to your doctor before starting any new supplement, especially if you’re already taking medication or have underlying health conditions.
Vitamin D3
Vitamin D3 is linked to mood regulation, and studies show that supplementing with it can improve mood and energy. A vitamin D3 deficiency can really drag down your mental well-being. Most adults should aim for around 2,000 IU of vitamin D3 daily. If you’re deficient, your doctor might recommend 5,000 IU or even a prescription-strength dose.
Ideally, you’d get 15-20 minutes of sun exposure every day, but that’s not always possible, especially in the winter. Talk to your doctor about getting blood work to check your vitamin D3 levels and see if you need a supplement.
Magnesium
Magnesium can help manage anxiety and even insomnia by regulating serotonin and improving brain function. A good dose is up to 250 milligrams before bed.
Melatonin
Melatonin is a common sleep aid, and because poor sleep can worsen anxiety, melatonin may help reduce anxiety-related negative feelings. A typical dose is between 1 and 10 milligrams before bed.
Omega-3 Fatty Acids
Studies show that omega-3s may improve brain function and mood, so they might be worth a try if you’re struggling with anxiety. Try for a dose of 1,000 to 1,200 milligrams a day.
Chamomile
Chamomile is known for its relaxing properties. You can try drinking chamomile tea or taking a supplement. If you’re going the supplement route, aim for 800-1,600 mg about 30 minutes before bed.
Valerian Root
Valerian root interacts with GABA receptors in your brain to reduce anxiety. A typical dose is 300-600 milligrams before bed.
Ashwagandha
Ashwagandha is an adaptogen, which means it helps your body adapt to stress. Try taking 500 to 1,000 milligrams daily.
Kava
Kava can reduce anxiety, but you should use it with caution. There are potential risks associated with kava, so it’s extra important to talk to your doctor before trying it. A typical dose is 1,000 to 1,400 milligrams daily.
Supplements to avoid, and potential risks
Some supplements can be dangerous, and it’s always best to talk to your doctor or a trained healthcare professional before adding a supplement to your diet.
Supplements to avoid
Here are some supplements you might want to avoid:
- Kratom: Kratom can be addictive, and it may cause psychosis.
- St. John’s Wort: St. John’s Wort can interact with other medications, and research results have been mixed.
Potential risks of supplement use
Keep these things in mind as you consider whether a supplement is right for you:
- The FDA doesn’t approve supplements. Supplements aren’t regulated in the same way as prescription medications, so it’s important to be careful.
- Supplements can interact with other medications. Some supplements can cause dangerous interactions, so be sure to tell your doctor about everything you’re taking.
- Supplements affect people differently. Supplements may not work for everyone, and the changes might not be immediate.
Using anxiety products safely and effectively
Talk to a healthcare professional
If you’re struggling with anxiety, talk to a doctor to figure out the best treatment plan for your needs. This is especially important before you start taking any supplements.
“Some people assume that just because something is natural, it’s safe,” says Dr. Madrak. “But supplements are strong, and, without professional guidance, they can be dangerous.”
Tell your doctor about every supplement you’re taking.
Try a holistic approach
A well-rounded approach to managing anxiety includes things like diet, exercise, and stress management techniques.
There’s a growing body of research that highlights the connection between gut health and brain health, so taking care of your gut may also have an impact on your anxiety.
Start slowly and watch for effects
It’s best to start with a low dose of any supplement and then gradually increase it as needed.
Pay close attention to how you feel and watch for any side effects or negative reactions.
Frequently Asked Questions
What items can help with anxiety?
A variety of items may offer support for managing anxiety. These include weighted blankets known for their calming effect, aromatherapy diffusers with soothing essential oils like lavender, fidget toys to redirect nervous energy, mindfulness apps for guided meditation, and calming teas containing ingredients like chamomile or lemon balm. Remember that what works best is highly individual, and it’s wise to consult with a mental health professional to determine the most appropriate strategies for your specific needs.
What is the strongest natural anti-anxiety?
While individual responses vary, some commonly cited natural remedies with potential anti-anxiety effects include L-theanine, an amino acid found in tea, which may promote relaxation without drowsiness; passionflower, an herbal supplement that might reduce anxiety symptoms; and valerian root, often used to promote sleep and reduce anxiety. However, it’s essential to remember that “natural” doesn’t always mean “safe.” Always talk to your doctor before starting any new supplement, especially if you have underlying health conditions or are taking other medications.
Is there an over-the-counter product for anxiety?
Several over-the-counter (OTC) products are marketed for anxiety relief. These often contain ingredients like L-theanine, valerian root, chamomile, or melatonin. While some people find these helpful, it’s crucial to recognize that OTC products may not be as potent or consistently effective as prescription medications. Additionally, the FDA doesn’t regulate supplements as strictly as medications, so quality and ingredient accuracy can vary. Always check with your doctor or pharmacist before using any OTC product for anxiety.
What are some anti-anxiety things for adults?
Adults can explore various strategies for managing anxiety, including relaxation techniques. Besides the items mentioned previously, these include: engaging in regular physical activity, practicing mindfulness and meditation, maintaining a consistent sleep schedule, limiting caffeine and alcohol intake, seeking social support from friends and family, and pursuing hobbies or activities that bring joy and relaxation. For some, professional counseling or therapy can be highly beneficial in developing coping mechanisms and addressing underlying causes of anxiety.
In Summary
Natural products, especially supplements, may help you manage your anxiety symptoms. But it’s always a good idea to talk with your doctor before starting any new supplement routine.
Also, keep in mind that supplements are just one tool. A holistic approach that includes lifestyle changes, like regular exercise and good sleep habits, is often the most effective way to ease your anxiety.
By combining natural products with professional guidance and healthy habits, you can take an active role in managing your anxiety and improving your overall well-being.