Feeling anxious? These easy-to-find supplements could be the answer, and some of them actually work better than prescription meds.
Numerous studies have shown that magnesium plays an important role in anxiety.
- A 2017 systematic overview reviewed the results from 18 studies. Researchers found that magnesium supplements could improve anxiety symptoms in those who are most vulnerable.
- A 2016 short review study found that magnesium supplements were beneficial for people suffering from anxiety due to premenstrual Syndrome.
You can either take magnesium supplements or eat the following high-magnesium foods.
- Whole wheat
- Almonds and cashews
- Dark chocolate
- black beans
High magnesium intake can lead to diarrhea. Begin with 100 mg (mg) of magnesium. Do not exceed 350 mg daily without consulting your doctor.
L-theanine, an amino acid found in green and dark teas, is also available. There is evidence that L-theanine may be mildly sedative or anti-anxiety.
- A 2016 double blinded study showed that people who drank 200mg of l-theanine after completing a difficult task had lower stress levels and cortisol levels than those who drank a placebo.
Begin with the lowest possible dose of l-theanine. Many supplements come in 200mg capsules. Supplements should not exceed 400mg without consulting a doctor.
Long-used for sleep, valerian has a potent calming effect.
For thousands of years, valerian has been used as medicine by people.
The NCCIH states that valerian can be used for short periods of time by otherwise healthy adults. It is also safe to use for anxiety.
It is still being tested to see if it works. It is not yet proven safe for long-term use.
- A 2017 double blinded study compared valerian and placebo effects on 49 postmenopausal females. It concluded that the supplement users had lower levels of anxiety, depression, and fatigue.
- An 2015 study found less anxiety in women who had undergone a medical procedure.
Some people find the lavender scent relaxing. Some evidence shows that the scent of lavender can reduce anxiety.
The NCCIH states that lavender is used to treat anxiety. However, there has been mixed evidence regarding its effectiveness. We need more information.
- A 2015 Study reported that lavender cream applied to the skin or in a foot soak helped reduce anxiety and stress among pregnant women.
- A 2017 study showed that people who used lavender aromatherapy prior to surgery had lower anxiety levels than those who didn’t.
You can inhale lavender essential oils by using an essential oil diffuser. After diluting the essential oil with an oil carrier such as olive oil or coconut oil , they can also apply lavender essential oils to their skin.
Lemon balm is a herb with lemon-like leaves. It is closely related to mint, and is a popular calming remedy in Asia.
- An American study in 2016 found that people with burns experienced anxiety and better sleep quality after drinking lemon balm tea.
- This 2019 double-blind study focused on people who had recently undergone heart bypass surgery. People who consumed capsules that contained 1.5 grams of dried lemon balm daily had lower anxiety levels than those who consumed a placebo.
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