Anxiety can be debilitating. Thankfully, natural remedies exist that can help ease your daily anxiety and boost overall health.
Before trying any herbal or natural remedies for anxiety relief, always consult with a licensed healthcare practitioner first. Studies have proven many such products effective.
Chamomile
Chamomile has long been enjoyed as part of herbal tea blends and Ayurvedic formulations due to its soothing properties, digestive aid, mouth ulcer treatment, sleep-inducing qualities, anti-anxiety benefits and ability to decrease cortisol production (an adrenaline-like hormone). Chamomile may help alleviate anxiety symptoms by decreasing this production of cortisol (an adrenaline-like hormone).
Ashwagandha, commonly referred to as Withania somnifera, is another Ayurvedic plant believed to help reduce stress. By improving body’s resistance against stress and improving sleep quality, it may reduce anxiety levels as well.
Fennel may not be widely renowned as a remedy for anxiety, but it’s been linked with helping with common symptoms associated with the condition such as digestive problems and nervous coughing (anxiety can trigger this symptom). Fennel acts as an analgesic and diuretic, providing some physical relief from anxiety-related physical symptoms. Saffron, while not traditionally thought to treat anxiety directly, acts as a sleep inducer that can reduce anxiety-related insomnia episodes for individuals while simultaneously acting as a mild sedative.
Vitamins B12 and B2 (riboflavin)
Riboflavin is one of eight B vitamins, and works together with vitamin C, folate and vitamin B6 to convert carbohydrates, proteins and fats into energy for our bodies to use as fuel. Riboflavin also plays an integral part in maintaining nerve function as well as red blood cell formation and formation. Since riboflavin cannot be stored by our bodies it must be consumed daily to remain effective.
Researchers found in a recent study that supplementation of riboflavin reduced stress among both healthy and at-risk adults; however, no significant decrease was noted in depressive or anxiety symptoms.
Vitamin B12 is often underestimated but remains a vital nutrient, helping the body produce energy from other nutrients, produce new red blood cells to replace those lost over time, synthesize DNA and prevent homocysteine buildup which increases your risk for heart disease. You can find vitamin B12 in animal products, dairy products and fortified breakfast cereals; or as part of multivitamin/multimineral supplements with B-complex vitamins included.
Magnesium
Magnesium is an essential nutrient, and has been shown to assist with anxiety. It does this by regulating neurotransmitters that efficiently send messages throughout your body and brain, as well as supporting production of melatonin and serotonin which boost mood and induce sleepiness.
Researchers have demonstrated that magnesium is an effective natural remedy for anxiety as it works by decreasing activity of NMDA (n-methyl-D-aspartate) ionotropic receptors involved in neuronal hyperexcitability that leads to anxiety. Furthermore, magnesium stimulates GABA activity while decreasing cortisol levels.
Studies of Mg supplementation and subjective anxiety outcomes demonstrated significant effects in several samples; however, all 18 studies recruited participants according to specific vulnerability criteria; nine out of 8 studies evaluated mild to moderate anxiety vulnerability, eight/seven used the Moos Menstrual Distress Questionnaire or menstrual health questionnaires to study PMS symptoms, while only one or two evaluated its effect on postpartum anxiety – further investigation is required.
GABA
GABA is one of the brain’s inhibitory neurotransmitters, acting to block or reduce chemical messages in your central nervous system and promote relaxation by blocking chemical messages that stimulate dopamine and adrenaline production. Low levels of GABA have been associated with anxiety; supplementing may reduce anxiety levels and promote restful sleep. GABA may also help manage stress and fear management and may contribute to lower blood pressure – among many other potential benefits!
Your GABA levels can be raised through taking supplements containing synthesized GABA or by eating foods and herbs that naturally increase its production. Before popping GABA pills, consult a healthcare professional first so they won’t interact with medications you are already taking or cause unwanted side effects. GABA is generally safe for most adults; pregnant and breastfeeding mothers should refrain from taking it, while it should also not be consumed if untreated high blood pressure exists.