Best Supplements for Anxiety
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Did you know that various supplements may help to relieve stress and anxiety? We list the most commonly used together with evidence that they really work.
From getting stuck in traffic before an important meeting, to giving exams or raising a child, stress hormones can make you start sweating or nail-biting in a second! And this global pandemic definitely doesn't make things any easier.
A report from October 2020, Stress in AmericaTM 2020: A National Mental Health Crisis, conducted by the American Psychological Association is issuing a warning about the impact of stressful events on long-term physical and mental health. The study highlights some serious stress-related consequences - e.g. around 30% of Gen Z adults eat less healthily than before the pandemic started, gained or lost unwanted weight, and have sleep problems. Parents say that stress levels related to their children and their future raised significantly, and generally that the school year of 2019-20 was extremely hard for them. Not to mention the work-related stress (6 in 10 adults experienced anxiety), which in the past year grew to the levels last reported during the global recession in 2008.
Negative thinking, stress, and anxiety are complex issues to deal with, although there are things you can do to fight this sensation of worries. A balanced diet, some exercise, adequate sleep and taking the right supplements can make a real change to your stress levels. The below supplements are backed up with scientific evidence and can moderate anxiety levels. Be sure to consult your physician before you start taking any supplements!
Here we go!
Vitamin D
Vitamin D - let's call it a sunny vitamin, plays multiple roles in our body - it supports the immune system, promotes healthy bones, regulates insulin and more. What’s particularly interesting to our topic, is that low vitamin D levels are related to anxiety disorders.
According to the 2015 review study, the main fighter against these feelings of worry and fear is serotonin. Serotonin is a key hormone that maintains a positive mood, feeling of well-being and happiness and is produced in our bodies with the help of vitamin D3.
The body synthesizes vitamin D when the skin is exposed to sunlight. Since getting sufficient sunlight is not always possible, there are some other ways to help your body produce enough vitamin D. Fatty fish, eggs, cheese or mushrooms are plentiful food sources of vitamin D or taking supplements can be a solution as well.
Puritan's Pride Vitamin D3 10,000 IU from eBay
Magnesium
The biological functions of Magnesium are broad, including helping with muscle and nerve functions, and cardiovascular or bone health. Recent research has proven again that people with anxiety problems can benefit from taking magnesium supplements. Bananas and nuts are the best food sources of magnesium but there’s a case that you will need an enhanced dose of this mineral.
Jigsaw Magnesium With SRT can restore your magnesium levels since it is shown to:
- Increase serum magnesium by 22%
- Increase RBC Magnesium by 30%
- Reduce magnesium deficiency symptoms by 63%
Jigsaw Magnesium With SRT from HoneyColony
Omega 3-fatty acids
Omega-3 sources are vital for metabolism, and brain function but also for anti-anxiety purposes. The University of Bordeaux published research about the relevance of nutritional omega-3 fatty acids for anxiety, that suggests that a low intake of omega-3 can contribute to depression and higher stress levels.
An adequate amount of omega-3 would be obtained naturally if we were eating two to three servings of fish on a weekly basis. Since this is not a sustainable choice, you may decide to help your body take the required fatty acids from other sources.
At Mankind for example you can find a softgel capsule form of omega-3, derived from Alaskan wild sockeye salmon, a source that is rich in omega-3 and antioxidants.
Perricone MD Omega Supplements from Mankind.
L-Theanine
L-theanine is an amino acid found primarily in the green tea plant and some types of mushrooms. The research from 2016 has shown that people who are consuming this acid, appear to have lower cortisol levels, and hence less stress.
L-theanine can be found in many different formulas and shapes: one of these is strips! At SkinStore you can find zero-calorie supplement strips that contain L-Theanine together with Ginseng and Reish, ingredients that have also relaxing effects without causing drowsiness. Placing these patches under your tongue will help you sleep faster and have an overall feeling of well-being.
Patchology Little Helper Supplement Strips from Skinstore.
Vitamin B
B vitamins help to transform the food we eat into usable energy, therefore they are very important for our metabolism, attention, energy levels and cognition. Besides these functions, a complex of vitamin B can be a real anxiety killer, as it’s lowering the blood levels of the amino acid homocysteine, which is responsible for stress.
A study published in the Journal of Biomedical & Clinical Research is proving the correlation between depression, anxiety and the levels of vitamin B12. Supplementing vitamin B can help you fight fast heart beating symptoms and at the same time have more energy during your day.
It’s best to get your B vitamins from a wide variety of food sources, like milk, chicken, eggs or dark green vegetables, in order to ensure you’re getting enough of each type.
At Beauty Expert, you can buy Vitamin B Super Complex, which is a blend of 8 B vitamins provided in a convenient tablet form.
Vitamin B Super Complex from Beauty Expert.
Probiotics
Probiotics are known as the good and beneficial bacteria in your body. These bacteria belong to the broader family of bifidus and lactobacillus, are contained in food sources like yogurt, kefir, tofu or some cheeses and are responsible for maintaining a healthy balance in your body, supporting your immune function and controlling inflammation.
Besides these functions, there are further mechanisms by which probiotics can help you cope with stressful days. A team of researchers published their findings in The British Medical Journal (BMJ), which explain how probiotics may help adults with anxiety and depression disorders. Enhancing your good bacteria by following a probiotic therapy is therefore a good way to find an inner balance and reduce anxiety.
Just Thrive Probiotic is a potent probiotic offered by HoneyColony that promises to kill off pathogenic organisms while creating nutrients to help out good bacteria thrive.
Just Thrive Probiotic from HoneyColony
Melatonin
We already mentioned that sleep disorders are an indicator of stressful periods. Melatonin is a natural hormone that regulates your body’s circadian rhythm and sleep-wake cycle. Levels of melatonin gradually start growing in the evening once the sun goes down and maintains during the night. The study conducted in 2018 confirms its usefulness in the fight against anxiety and sleep disorders.
There are a few excellent natural sources of melatonin in foods, like cherries, corn, asparagus, tomatoes, grains and nuts. Yet, many people choose to take melatonin supplements to better regulate their sleep cycle or fight insomnia. You can find melatonin supplements in different formulas, like pills, liquids, and chewables.
At SkinStore you can shop for vegan tablets of melatonin blend, that promise a restful sleep of a Sleeping Princess!
HUM Nutrition Beauty ZZZZ Restful Beauty Sleep Supplement from SkinStore.
And some extra tips to control anxiety
Do’s
Learn how to breathe! Conscious and deep breathing sends signals to the brain that it’s okay to relax. Yoga and meditation can help you practicing breathing.
Cuddle with a pet! Cuddling can have multiple psychological benefits for both you and your furry friend including reducing levels of cortisol (stress hormone).
Try some art therapy! Research has proven that 45 mins of creative activity is enough to reduce stress. Starting a sketchbook is one of the easiest ways!
Don’ts
Cut on eating sugar! One of the biggest causes of stress is an increased level of blood sugar.
Avoid carbohydrates! We know that bread, potatoes and spaghetti are tasty but they are also high in sodium, which might increase your blood pressure. And guess what? Higher blood pressure equals more stress!
Drink less coffee! If you’re regularly drinking several cups of coffee per day, caffeine will affect your heart palms and make you more prone to stress.
Although stress is a normal and natural feeling, the pins you feel in the chest every time you’re trying to cope with some issues can easily drive you to serious health problems. That’s why you need to make sure that you adopt the best practices to help your body get everything it needs to deal with the daily stressing factors!
FAQs
Are there any natural supplements for anxiety and stress?
It may happen that you want to seek alternative anti-anxiety therapies and Moincoins is again here for you. Generally, there are many natural remedies for stress, including meditation, breathing exercises, aromatherapy, herbal tinctures or botanical extracts. But there is also a wide range of natural ingredients that can help with lowering your stress levels.
First of all, tea, please! You can take a quick look at several tea brands, like TeaVivre or Art of Tea that offer a great variety of calming and sleep-promoting teas - like chamomiles or valerianas.
Lavender is also one of the best natural ways to kill anxiety. Inhaling lavender essential oils or simply applying lavender drops to your skin can easily refresh your spirit and calm your mind. Essential oil diffusers are also a relaxing way to dispel everyday tension. The soothing and floral aroma of WOW’s Stress Melt Essential Oil Blend can give you what you need.
Ashwagandha is also a herb native to India that recently gained recognition as an anti-stress supplement. It can help you regulate your body’s natural processes and promote an overall feeling of well-being and calmness.
What about CBD oils?
You might have noticed that the popularity of CBD oils has skyrocketed lately. CBD comes from the same plant family as marijuana and is known to be helpful with pain, sleep troubles and stress. You can find it in different formulas, like oils, tinctures, creams and lotions or even vaporizers. There are loads of brands, for example, Rena’s Organics, that not only sell CBD products but also provide you with detailed information and surveys about CBD benefits.
When to take supplements for anxiety?
All the supplements above can be beneficial for anxiety, but it's super important to talk to your doctor before adding them to your diet. If your stress co-occurs with any other mental health condition, pregnancy or specific dietary, you have to take advice and prescription from a medical professional.
Where to buy anti-anxiety supplements?
Moincoins has many providers that offer supplements, vitamins and minerals. Browse through the Health & Beauty category and to narrow down the results, apply filter Supplements & Vitamins!
Remember that if you do not take care of yourself you will not be strong enough to take care of anything else in life!