Natural Supplements To Help Manage Anxiety

When it comes to an emotion as complex as anxiety, it’s easy to feel like you’ve tried everything, but that doesn’t have to be the case.

Anxiety is a part of life for many people and does not have to be a thing that you just learn to live with. We know that it may sound absurd to some people, but there are many ways to manage your anxiety and not just through pharmaceuticals.

Depending on the severity of your anxiety, doctors may prescribe medication. Although medication is sometimes needed, it is not always the case and often does more underlying harm to your body than it does good. This peaks the question - “Are there natural ways to manage anxiety? The answer is yes! 

Let’s break down how you can manage your anxiety naturally. 

Kava kava

This plant extract is a herbal remedy often used to relieve stress and anxiety, and boost sleep. It is known for the calming effect that it has on people and has a long history of being used in traditional medicine. It has been found that it is beneficial as a short-term option, but it is a supplement that needs to be studied more to show the long-term benefits. 

Many people make this supplement into a paste, mix it with water or boil it into tea, but premade tea can also be bought from selected shops. When taking this supplement, research suggests that the optimum dosage is under 250 milligrams per day. 2

Passionflower

This supplement is native to the southeastern United States and Central and South America and has traditionally been used to help with sleep, but is now more commonly known to support anxiety. Another common use for passion flowers is to not manage daily anxiety but to manage anxiety before surgery or a big operation. Some people also take this supplement for stress, ADHD, and pain. It is important to note that there is no scientific evidence to support these uses, but it has been reported to work by the people that took it for various reasons. This supplement is also added to foods and beverages for natural flavouring. 4

Valerian Root 

This supplement is a common ingredient found in dietary supplements, and it is claimed to cure insomnia and nervous tension that is caused by anxiety. This supplement has been used for centuries, especially in ancient Greece and Rome to cure insomnia, nervousness, trembling, headaches, and stress.

Researchers are not entirely sure just how this magical root works, but they do think that it increases the levels of a chemical known as GABA (Gamma Aminobutyric Acid) in the brain by a small amount. GABA is known to have a calming effect on the body. 

The recommended dosage for insomnia is 300 to 600 milligrams 30 minutes to two hours before bedtime, and 120 to 200 milligrams three times per day for anxiety. 1

Chamomile

Chamomile is probably a supplement that you have heard about before. Chamomile tea is popular in stores and widely used by various people when struggling with sleep. If you’re someone that has sipped on this tea before bed and felt calm, relaxed, and slept well - you are not imagining it. The benefits of this supplement have been scientifically proven. It contains apigenin which attaches to the GABA receptors in the brain, the same receptors that prescription anti-anxiety medications are made to target. 3

When taking any supplements, manmade or natural, it is always recommended to consult your doctor to get the best advice for you and your body. It is also important to know the severity of your anxiety, what your triggers are, and to take into consideration your lifestyle. If you decide to include these supplements in your day-to-day life, we also recommend getting in some form of movement for at least 30 minutes a day, following a balanced diet, and trying to manage your stress. 

 

References

1. Cafasso, J., 2019. How Much Valerian Root Can I Take Safely?. (online) Healthline. Available at: https://www.healthline.com/health/food-nutrition/valerian-root#dosage-for-anxiety  (Accessed 30 March 2022).

2. Kandola, A., 2018. Kava kava: Uses, benefits, risks, dosage, and interactions. (online) Medicalnewstoday.com. Available at: https://www.medicalnewstoday.com/articles/324015#uses-and-possible-health-benefits (Accessed 30 March 2022).

3. Karetnick, J., 2020. 4 health benefits of drinking chamomile tea, including better sleep and anxiety relief. (online) Insider. Available at: https://www.insider.com/chamomile-tea-benefits (Accessed 30 March 2022).

4. Webmd.com. n.d. PASSIONFLOWER: Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews. (online) Available at: https://www.webmd.com/vitamins/ai/ingredientmono-871/passionflower (Accessed 30 March 2022).

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