5 Supplements to Consider for Anxiety Relief

Anxiety doesn’t just disrupt daily life—it can feel like a relentless storm of worry and fear. With millions suffering from conditions like generalized anxiety disorder, panic attacks, and social anxiety, finding relief is crucial.

Beyond the usual prescriptions and therapy, dietary supplements might offer a supporting hand. They can enhance brain health and ease stress responses, potentially easing anxiety’s grip.

Here are five supplements to consider if you’re searching for additional ways to manage anxiety symptoms.

1. Omega-3 Fatty Acids

Omega-3 fatty acids ¹, commonly found in fish oil, have been linked to various health benefits, including the potential to alleviate anxiety. These fatty acids are essential for brain health and have been shown to reduce inflammation and promote healthy brain function.

Studies suggest that supplements containing EPA and DHA, two types of omega-3s, can help reduce the symptoms of anxiety ².

• Source: Primarily found in fish such as salmon, mackerel, and sardines.
• Recommended Dose: Typically, 1,000 to 2,000 mg of EPA and DHA combined per day.
• Considerations: Omega-3 supplements can interact with medications like blood thinners. Always consult a healthcare provider before starting any new supplement regimen.

2. Magnesium

Magnesium is crucial in many bodily functions, including nerve transmission and muscle relaxation. It has been found to have a calming effect on the nervous system and may help manage anxiety symptoms ³.

Having a deficiency is relatively common, and supplementing with it can help maintain adequate levels, potentially reducing anxiety.

• Source: Besides supplements, magnesium can be obtained from foods like leafy greens, nuts, seeds, and whole grains.
• Recommended Dose: Generally, 200-400 mg daily, though individual needs may vary.
• Considerations: High doses can cause digestive issues, such as diarrhea. Start with a lower dose to assess tolerance.

3. Ashwagandha

Ashwagandha is an adaptogen, a substance thought to help the body resist physical, chemical, or biological stressors ⁴. This herb has been used in Ayurvedic medicine to reduce stress and anxiety.

Clinical studies suggest that ashwagandha may help lower cortisol levels ⁵, a hormone closely linked to stress.

• Source: Available in capsules, powders, or liquid extracts.
• Recommended Dose: Typically, 300-500 mg of a root extract daily.
• Considerations: Ashwagandha is generally safe, but it should be avoided during pregnancy and by those with autoimmune diseases unless otherwise advised by a healthcare professional.

4. Probiotics

Emerging research indicates that the gut-brain axis plays a role in mood and anxiety. Probiotics can help balance gut bacteria and improve gut health, which may be linked to reduced anxiety symptoms ⁶.

Specific strains such as Lactobacillus (L.) rhamnosus and Bifidobacterium (B.) longum have been studied for their potential effects on anxiety ⁷.

• Source: Available as supplements or through probiotic-rich foods like yogurt, kefir, and sauerkraut.
• Recommended Dose: Probiotic supplements typically range from 1 billion to 10 billion CFUs per serving.
• Considerations: Choose a supplement that provides a mix of strains and is backed by clinical research.

5. L-Theanine

L-theanine is an amino acid primarily found in green and black tea. It is well-known for its potential to promote relaxation without drowsiness. It’s thought to affect levels of certain neurotransmitters, including serotonin and dopamine, which play a role in mood regulation and anxiety ⁸.

• Source: Besides tea, L-Theanine is also available in supplement form.
• Recommended Dose: Typically, 100-200 mg per day.
• Considerations: L-theanine is considered safe and does not have significant side effects. However, due to its calming effects, it’s best to start with a lower dose to assess its impact on your alertness.

Understanding Anxiety

Anxiety disorders involve more than temporary worry or fear. For a person with an anxiety disorder, the anxiety does not go away and can get worse over time. The symptoms can interfere with daily activities such as job performance, school work, and relationships.

It is linked to several mental and physical symptoms, ranging from fatigue and heart palpitations to difficulties concentrating and restlessness. This makes understanding and managing anxiety crucial for improving quality of life.

While supplements can be beneficial for managing mild anxiety, they are not a substitute for professional medical advice or treatment for severe anxiety disorders.

Always discuss with your healthcare provider before starting any new supplement, especially if you are currently taking other medications or have underlying health conditions.