10 suitable food supplements to reduce anxiety

Anxiety comes in many forms and is associated with a wide range of emotions such as worry, fear or panic. Anxiety treatment includes psychotherapy, drug therapy or a combination of both methods. Some supplements can also help relieve everyday anxiety. However, not all of them are safe or effective.

BingMag.com 10 suitable food supplements to reduce anxiety

Anxiety comes in many forms and is associated with a wide range of emotions such as worry, fear or panic. Anxiety treatment includes psychotherapy, drug therapy or a combination of both methods. Some supplements can also help relieve everyday anxiety. However, not all of them are safe or effective.

Research shows that various supplements, including vitamins, omega-3 fatty acids, and herbs, can help relieve anxiety symptoms. For this reason, we decided to introduce 10 of the best anti-anxiety supplements in today's article. Stay with us.

1. Vitamin D

Vitamin D plays an important role in regulating mood and protecting the brain and nerves. Researchers have shown the relationship between vitamin D levels and depression and believe that taking vitamin D supplements can help treat this disease. In some studies, it has been determined that there is a relationship between vitamin D deficiency and anxiety disorders.

According to research, taking vitamin D supplements improves depression and anxiety in women with type 2 diabetes. However, the results of scientific research on the relationship between anxiety and vitamin D are contradictory, so more studies should be done.

When the skin is exposed to sunlight, vitamin D is produced in the body. Increasing exposure to sunlight, eating foods rich in vitamin D such as salmon, and taking supplements help provide the body with the vitamin D it needs. Few plant foods contain vitamin D, so it is difficult for vegetarians to get this vitamin through their diet.

Vitamin D is unlikely to interact with anti-anxiety medications, however, the effectiveness of other medications may be affected. Change medications. For this reason, it is better to talk to the doctor before taking the supplement.

2. Vitamins of group B

BingMag.com 10 suitable food supplements to reduce anxiety

Vitamins of group B or B complex are eight different nutrients that together perform many functions. They control the body, including stress levels. In one study, low blood levels of vitamin B12 were associated with an increased risk of depression or anxiety. Other studies have shown that consuming foods rich in B vitamins can reduce stress and anxiety.

B complex supplements help you get enough of all the B vitamins, although most people By eating a variety of nutritious foods, they can meet their body's needs. Some B vitamins, including vitamins B12 and B2, are found mostly in animal foods. For this reason, vegetarians may need to supplement.

Like vitamin D supplements, B complex supplements do not interact with anti-anxiety medications, but they may affect the effectiveness of other prescription medications.


3. Magnesium

Magnesium is an important mineral that almost all body systems need to maintain their function. Several studies have shown that this substance plays a role in controlling anxiety. According to researchers, magnesium supplementation can help improve anxiety in susceptible individuals, and women who suffer from anxiety due to premenstrual syndrome (PMS) may benefit from taking it.

You can take supplements or eat foods. Rich in magnesium, get this essential mineral. Spinach, quinoa, black beans, almonds, cashews and dark chocolate are among the best sources of magnesium.

High doses of magnesium can cause diarrhea. Start taking the supplement with a low dose, for example 100 mg per day, and do not increase your dosage to more than 350 mg per day without consulting your doctor. Magnesium can interact with some medications, including antibiotics, antidepressants, and antipsychotics.

4. L-theanine

BingMag.com 10 suitable food supplements to reduce anxiety

L-theanine is a type of amino acid found in green tea And there's black tea, which according to some evidence can act as a sedative and anti-anxiety agent. In one study, one group of participants was given a placebo and the other group a drink containing 200 mg of L-theanine. The results of this research showed that drinking a drink containing L-theanine can reduce the stress response and the level of the hormone cortisol after performing a challenging task. Do not take more than 400 mg of L-theanine during the day. Often, supplements of this amino acid are available in the form of 200 mg capsules.

L-theanine may interact with the drug midazolam. In addition, you should not take sedatives and L-theanine supplements at the same time.

5. Multivitamin Mineral Supplements

Supplements that contain a wide variety of vitamins and minerals may be helpful for people with anxiety. A study reported that a supplement containing B vitamins, vitamin C, calcium, magnesium, and zinc significantly reduced anxiety in young adults. In another study Taking a multivitamin supplement has been found to be beneficial for people who suffer from mood disorders such as anxiety.

Multivitamins do not usually interact with anti-anxiety medications. But because different brands have different combinations of nutrients, it is recommended to consult a doctor or pharmacist to choose the best supplement.

6. Omega-3 fatty acids

Omega-3 fatty acids are found in foods such as fish and flaxseed and play an important role in maintaining brain health. The body cannot make these fats, so you must get them from your diet.

Researchers believe that taking omega-3 supplements or fish oil supplements can be helpful for people with anxiety. In some studies, it has been observed that low consumption of omega-3 is associated with an increased risk of anxiety and depression, and receiving omega-3 supplements can help treat these problems or prevent them from occurring.

Omega-3 fatty acids with Some drugs interact, including blood thinners. If you are sick or taking medication, consult your doctor before taking omega-3 supplements.

7. Hyacinth root

BingMag.com 10 suitable food supplements to reduce anxiety

For thousands of years, people have been using the hyacinth plant as medicine, and a group of people They are considered suitable for treating anxiety. The use of St. John's wort for short periods of time is safe for healthy adults. However, more studies are needed to confirm its effects, and there are currently no studies that prove its safety for long-term use. They compared postmenopausal women and concluded that taking St. John's wort supplements was associated with lower levels of anxiety and depression.

When you take St. John's wort along with sedatives and anti-anxiety medications such as benzodiazepines, you may experience side effects.

8. Chamomile

For a long time, people have known the calming effects of chamomile and use it to reduce anxiety. Some studies have shown that chamomile supplements are helpful for generalized anxiety disorder (GAD), but because scientists haven't done enough research on its effectiveness in humans, not much is currently known about this herb.

To benefit from the benefits of chamomile, you can drink chamomile tea or use its supplement. Chamomile may interact with other medications, so consult your doctor before taking it.

9. Lavender

Some people find the scent of lavender relaxing. There is also evidence that smelling this plant can help reduce anxiety. However, the results of research on its effectiveness are conflicting.

One study found that aromatherapy with lavender can reduce anxiety before surgery. You can inhale lavender essential oil using a diffuser or apply it to the skin after diluting it with a carrier oil such as olive oil or coconut oil.

Lavender may affect Increase some medications, including antidepressants, sedatives, and anti-anxiety medications.

10. Lemongrass

BingMag.com 10 suitable food supplements to reduce anxiety

Lemongrass is a plant from the mint family whose leaves smell like lemon. In one study, lemongrass tea was able to improve anxiety symptoms and sleep quality in burn victims. A number of researchers also investigated the effect of lemongrass on people who had recently undergone heart bypass surgery and concluded that taking capsules containing 1.5 grams of dry lemongrass can reduce anxiety levels.

Lemongrass May interfere with sedative medications.

Final Word

Many supplements are helpful for people with anxiety; But you should consult your doctor before taking them, because they may interact with your other medications.

Taking supplements is not the only natural way to control anxiety. Anxious people can try other natural ways to manage their symptoms, such as meditation, yoga, deep breathing, and regular exercise.

This article is for informational purposes only. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

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