9 Effective Herbal Supplements for Anxiety - Calmer you (2024)

Herbal supplements for anxiety

Looking for effective herbal supplements for anxiety? In the UK each year there are over8 million people experiencing an anxiety disorderat any one time, with women beingtwice as likelyto be diagnosed with anxiety disorders than men.But there may be a natural anxiety remedy to the rescue in the form of herbal pills for anxiety. Whether you have mild anxiety or you’re looking for a panic attack herbal treatment or supplements for nervousness, read on for all the details.

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Do herbal supplements work for anxiety?

Herbal supplements can be effective for some individuals in managing anxiety, though their effectiveness can vary. Many people find relief using herbs like valerian root, chamomile, lavender, and passionflower, which have been used for centuries for their calming properties and may help with your physical and mental wellbeing. These relaxing herbal supplements are thought to work by increasing the availability of neurotransmitters like GABA in the brain, which helps promote relaxation and reduce anxiety.

Scientific studies have shown mixed results, with some indicating significant benefits, while others suggest more research is needed. It’s important to note that herbal supplements can interact with prescription medications and may not be suitable for everyone, especially pregnant or breastfeeding women. Despite these being a natural product for anxiety, even natural products can be powerful and can interact with other medications. Therefore, it’s crucial to consult with a healthcare provider before starting any herbal supplement regimen for anxiety.

Generalized anxiety disorder

Chest tightness, sweating and an overwhelming feeling of losing control. Anxiety disorders can be hell and you might feel as though you’re desperate for alternative treatments that might give you some relief. Perhaps you’re already having therapy and you want to try remedies for anxiety and dietary supplements that might be a natural treatment for anxiety to try.

Many of us are familiar with the feelings of anxiety and panic attacks. I’m no different. I’m well aware of how overwhelming and scary anxiety can make you feel, not only mentally but physically.

The actual symptoms of anxiety can range from very short to long and ongoing. It’s completely different for each individual. I don’t know about you but I found that little things would set me off. Such as being late to leave the house or meet new people and all of a sudden it would hit me.

According to theAmerican Psychological Association, anxiety is an emotion identified by worried thoughts, feelings of tension and physical changes such as increased blood pressure. I’m not sure which is worse, the physical or the psychological symptoms that come with anxiety. Whether you experience mild symptoms or have regular full-blown panic attacks, it’s so important to find a method of coping that works for you.

Constantly living with tension and distress can be detrimental to your quality of life. The need for effective naturalsupplementsto ease anxiety symptoms is greater than ever. Many people are looking for natural supplements to provide anxiety relief.

As well as helping with anxiety, many health remedies are known to have other positive benefits. I’ve compiled a list of nine effective herbal supplements that are used as an anxiety remedy. These could help to reduce anxiety symptoms and get your life and mental health back.

Herbs for anxiety

When it comes to herbs for severe anxiety, may not be available at your local store, you might need to order it online or via a specialist herbalist to ensure you’re getting great quality. I don’t recommend places like Holland and Barrett for supplements since the quality can be low. Although the ones listed below are the strongest herbs for anxiety, generally herbal remedies for anxiety should be used alongside other things to treat anxiety, such as speaking to your doctor, a therapist or other mental health professional, making lifestyle changes and eating a healthy diet.

Herbal remedies

Herbal remedies, made from plants and natural substances, have long been used to treat various ailments and promote overall health. While they can offer beneficial effects, they should be used with caution.

Not all herbal remedies and natural supplements are regulated, and their quality and potency can vary widely between products. Certain herbs can interact negatively with prescription medications or cause unintended side effects, especially if taken in large quantities or without proper guidance.

Plants may be natural but they are also powerful and can have side effects unwanted drug interactions.

Pregnant or nursing individuals, those with chronic health conditions, or those taking other prescription medications should consult with a healthcare provider such as a doctor or trained herbalist before using herbal remedies. This consultation helps ensure that the chosen herbs are appropriate for the individual’s specific needs and won’t cause harm.

How to take herbal supplements for anxiety

Follow the directions on the packet as to what dosage to take. Some will be to take with food, others at a certain time of day, so make sure you research what’s best depending on the herb. Some herbal supplements for anxiety will take a while to alleviate symptoms, so don’t give up if after only a few days you haven’t noticed a change. I believe that herbal supplements for anxiety can play a role, but more than likely it’s one of many things you do to keep your anxiety in check.

Herbals supplements are not miracle cures for most people. Make sure you’re still seeking therapy, speaking to your doctor, trying things like meditation orhypnotherapy recordingsto help yourself to feel calmer.

The Best herbal supplements for anxiety symptoms

Below, I’m sharing the best herbal supplements for anxiety and the evidence to support their use. As with any herbal supplements, please check with your doctor before taking anything. Herbs can be powerful and an in some cases interact with medications, so always check.

Valerian Root Extracts

This should be high up on your list of herbal supplements for anxiety. Valerian is commonly used as a sleep aid forinsomniawhich can often be caused by anxiety, as you may well know. As well as aiding in a restful night’s sleep, valerian root is a natural remedy for anxiety. Mostly taken in pill form due to its questionable smell, valerian root encourages relaxation.

Onesmall studyhas shown that patients with generalised anxiety disorder found valerian root significantly reduced a measure of anxiety compared to the placebo. Valerian has been used for centuries and dates back to Greek and Roman times as a natural anxiety remedy.

Kava Kava

A very well known herbal supplement for anxiety, it promotes relaxation and is available in different products. Today, it’s most frequently consumed in pill form. Some key benefits from the consumption of kava root are muscle relaxation and improved cognitive ability, just what you’re looking for in an anti-anxiety remedy.

The use of kava as a treatment for anxiety has been reviewed in multiple studies and is an effective and safe treatment of anxiety, saysPsychology Today. The natural supplement has been reported to interact negatively with alcohol but if you’re looking to improve youranxiety, it’s probably best to avoid alcohol altogether.

Ashwagandha

A bit of a mouthful, the herbal medicine translates to “smell of horse”. Traditionally used to treat anxiety, ageing and low energy, the adaptogenic herb has long been used inAyurvedicmedicine. Adaptogens are a class of healing plants that help to balance, protect and restore the body. Holy basil and liquorice root are also classed as adaptogens. Ashwagandha helps to balance the stress hormones that contribute to anxiety as well as calm the nervous system and help induce relaxation and aid sleep.

There have been a number of studies that support the effectiveness of the herb as a natural anxiety remedy. In 2012, a study found that patients diagnosed with anxiety disorder showed significantly lower anxiety and28% lower levels of serum cortisolwhen taking Ashwagandha as opposed to the placebo.

Rhodiola

The bright yellow-green plant is also known as golden root or roseroot. Rhodiola is an adaptogen herb and is the second most consumed in traditional medicine. As an adaptogen herb, it can have a direct effect on yourstresslevels and your ability to control and manage stress. The herb has been shown to have beneficial qualities in the relief of anxiety symptoms. Rhodiola encourages calmness and relaxation as well as being a natural stress-reducing and anxiety remedy.

Lavender

Widely used in aromatherapy, the plant’s essential oil is said to promote relaxation, something any anxiety-sufferer strives for.Lavenderis available in pill form and alone as an essential oil. Several studies have tested lavender’s effect on anxiety symptoms.

Published in 2005 in Physiology & Behaviour, a study on 200 people found that breathing in lavender whilst awaiting dental treatment both improved mood and lessened anxiety.Lavender has also been known to help encourage sleep which can be massively affected by anxiety. Placing a pot of lavender in your bedroom or perhaps a lavender pillow spray may help you nod off and improve your sleep quality.

Passionflower

The beautiful flower is used as a natural supplement for anxiety. Passionflower has calming effects on those feeling restless and anxious. It’s known to cause sleepiness for some so it’s best to take this one before bed after a busy day.

Originally native toPeru, Passionflower has spread throughout the world. Some studies suggest the flower may help to relieve anxiety, aid sleep and reduce physical symptoms of anxiety, however, more research is required to properly assess all the potential uses of passionflower, according to theNational Centre for Complementary and Integrative Health(NCCIH). Some species of the flower may even help with treating stomach problems.

Chamomile

Having a sip on a cup ofchamomiletea before bed to relax and set you up for a good night’s sleep is probably an anxiety remedy you’ve either done or heard of. If you’re not a fan of tea, it’s also available in pill form. Chamomile is a gentle, effective and natural way to treat anxiety.

It’s also been known to ease digestion issues and encourage sleep, helping any insomnia-sufferers. In a 2009 study published in theJournal of Clinical Psychopharmacology,chamomile capsules seemed to have a calming effect on patients anxiety symptoms.

Lemon Balm

Most commonly found in capsule form, lemon balm is also an extract. It can be taken alone or added to a herbal tea. This natural anxiety remedy has been treating anxiety since at least the Middle Ages in relieving symptoms and encouraging relaxation.

Lemon balm may also be helpful in treating digestive issues and headaches. Known for its calming and soothing properties, several studies have found that lemon balm not only helps inrelieving anxietybut can also improve mood and reduce stress.

St. John’s Wort (Hypericum perforatum)

This is a popular herbal remedy that some people use to alleviate anxiety. It’s thought to work by affecting the levels of certain neurotransmitters in the brain, such as serotonin, dopamine, and norepinephrine, which are chemicals that can influence mood.

By potentially increasing the availability of these neurotransmitters, St. John’s Wort may help to improve mood and reduce anxiety and depression symptoms. However, scientific studies on St. John’s Wort for anxiety specifically have shown mixed results, and its efficacy is still debated among professionals.

It’s also worth noting that St. John’s Wort can interact with a wide range of medications, including antidepressants an d the birth control pill, so it should only be used under the supervision of a health professional who is knowledgeable about your individual health situation and any other medications you may be taking.

I hope you find herbal supplements for anxiety that work for you and your mental health. Anxiety can wreak havoc on your well-being and day-to-day living. It’s so incredibly vital to find an effective way of managing, coping and in turn reducing your symptoms.Anxietyis a normal bodily function when faced with something new or daunting. However, it shouldn’t have the power to dominate your life.

Remember that every individual is different so the way your body may interact with natural remedies can be different. Herbal supplements can help as a naturalanxietyremedy. They are a great way to manage and relieve symptoms of anxiety in a natural yet effective way.

Frequently asked questions

What is the best herb for anxiety?

Valerian root is often considered one of the best herbs for anxiety due to its sedative and calming properties. It has been used traditionally to ease nervous tension, promote relaxation, and improve sleep quality. Valerian root works by increasing the levels of GABA, a neurotransmitter that helps regulate nerve impulses in your brain and nervous system, thereby reducing anxiety and improving mood. However, it’s important to consult with a healthcare provider before using valerian root, especially if you are taking other medications, as it can interact with some drugs.

How long does ashwagandha take to work for anxiety

Ashwagandha, an adaptogenic herb used for stress relief, typically takes several weeks to show noticeable effects for anxiety. While some individuals may experience benefits sooner, it generally requires consistent use for at least 4-6 weeks to observe significant changes. The herb works gradually to balance the body’s response to stress and anxiety. It’s important to maintain regular intake and also to consult with a healthcare provider, especially when using it alongside other treatments or medications.

What are the best supplements for perimenopause anxiety?

During perimenopause, fluctuations in hormone levels can contribute to increased anxiety. Supplements that can be beneficial include magnesium, which helps regulate the nervous system, and omega-3 fatty acids, known for their mood-stabilizing effects. Additionally, adaptogenic herbs like ashwagandha can help the body cope with stress. Vitamin B complex is also recommended as it supports brain health and balances neurotransmitter levels. It’s important to consult with a healthcare professional before starting any supplement regimen, as they can provide personalized advice based on individual health needs.

What are the best supplements for stress and anxiety?

For managing stress and anxiety, a combination of magnesium, omega-3 fatty acids, and B vitamins can be effective. Magnesium helps calm the nervous system, omega-3s reduce inflammation which is linked to mood disorders, and B vitamins support brain function and energy levels. Adaptogenic herbs like ashwagandha and rhodiola can also be beneficial as they help the body adapt to stress. Additionally, L-theanine, an amino acid found in green tea, promotes relaxation without drowsiness. As with any supplement, it’s advisable to consult with a healthcare provider for personalized recommendations and to ensure they don’t interact with other medications.