Anxiety disorders are the most common mental health problem in the United States. They are affecting 40 million adults age 18 years or older in a given year, or 18% of the U.S. population age 18 and older (Kessler et al., 2005).
What is anxiety?
Anxiety is a feeling of unease, such as worry, nervousness or dread. It affects your mood and body. It is often accompanied by physical symptoms like a racing heart, sweating and trembling.
Anxiety is a feeling of worry and fear. It’s normal to feel anxious at times, but when anxiety becomes overwhelming, it can interfere with your daily life.
How can you cope with anxiety?
Well, we have some good news: it all starts with what you put in your body.
If you’re experiencing anxiety symptoms or just want to keep your brain healthy as you age, it’s important to pay attention to your diet and make sure you’re getting all of the nutrients it needs.
Anxiety is a tough thing to deal with. It can feel like you’re constantly on edge, worrying about everything from the future to the past. And then there’s all that panic and fear that comes along with it.
People with an anxiety disorder may have symptoms such as:
Feeling nervous or on edge
Having trouble sleeping (insomnia) and being overly tired
Having trouble concentrating
Having muscle tension and aches
Having headaches or stomach problems
Being irritable or short-tempered
If you’re experiencing any of the above symptoms, it’s likely that you are suffering from anxiety.
But what if there was a way to stop that cycle?
What if there was a way to calm down your body and mind so that you could get back to living your best life?
Anxiety is an emotion that’s felt by everyone at some point in their lives. It can be caused by a number of different things, but whether or not you’re suffering from a mental illness such as depression or bipolar disorder, it’s important to know that there are supplements and medications that can help ease your symptoms.
While taking supplements for anxiety may not be as effective as prescription medication like Xanax, it does have several benefits including calming brain activity and increasing serotonin levels (the feel-good neurotransmitter).
There are many natural remedies for anxiety, but some of the most effective include staying active, avoiding alcohol and cigarettes, limiting caffeine intake, prioritizing getting a good night’s rest, meditating and practicing mindfulness, eating a balanced diet, and practicing deep breathing.
It’s important to remember that you can’t always eliminate anxiety—but you can manage it by keeping stress at bay and taking care of yourself physically and emotionally.
Key nutrients deficiencies in anxiety
Let’s take a look at some of the most common deficiencies that cause anxiety, and how they can be remediated by adding some key nutrients into your life:
Magnesium supports you in bringing more calm into your life, by nurturing your brain’s ability to release stress hormones. It also helps you to relax, sleep better, and focus better.
In addition, magnesium works with calcium and potassium to regulate muscle contraction and relaxation. It is critical for nerve function, as well as for cardiovascular health. If you have low levels of magnesium, it can lead to muscle tension and spasms, which can cause anxiety-like symptoms. Low magnesium can also cause problems with sleep and digestion.
It’s especially important to look at your magnesium levels if you suffer from depression or anxiety symptoms, because this mineral is essential for the production of serotonin (the “happy” neurotransmitter) in the brain. Magnesium also helps us deal with stress by lowering blood pressure and reducing inflammation.
Vitamin D3 helps you regulate stress and supports your mood by preventing low levels of cortisol in the body — the hormone that makes us feel stressed out or anxious.
Iron is an essential mineral. If we don’t have enough iron in our bodies, it can cause fatigue which may lead to feeling anxious or stressed out. Iron is essential for energy production, and low iron levels can leave you feeling fatigued and exhausted, which can trigger anxiety symptoms.
Omega 3 fish oil helps reduce inflammation, a process that can contribute to feelings of anxiety and depression.
Zinc is an important mineral for strengthening your immune system, as well as regulating stress hormone production (which is why zinc supplements are often used to treat anxiety).
Selenium helps regulate the thyroid function, which means it supports healthy mood regulation.
What are the most effective supplements for anxiety?
The best supplements for anxiety include passionflower, valerian root, licorice root, ashwagandha and rhodiola, magnesium, Omega-3 fatty acids, probiotics, B vitamins and L-theanine, and CBD.
Best Ashwagandha: Organic India Ashwagandha
For centuries, Ashwagandha has been used as a natural source of energy and vitality. It is an adaptogen that helps the body adapt to physical and environmental stress, supports restful sleep, and helps support the energy reserves.
Organic India Ashwagandha is USDA Certified Organic.
Best Valerian Root: GNC Herbal Plus Valerian Root Extract
Provides antioxidant support and helps with rest and relaxation.
Best for Affordable Omega-3: NOW Supplements Omega-3 180 EPA / 120 DHA
1000 mg of fish oil that offers cardiovascular support, supports a healthy cognitive function, skin health and growth and development. Since 1968, NOW has been a leader in the natural products industry.
Best L-Theanine: Thorne L-Theanine
Promotes relaxation, focus, and memory by enhancing alpha-wave production in the brain, and supports a healthy stress response. It also helps enhance the GABA production in the brain (a brain chemical that acts like a brake during times of runaway stress). Theanine is found almost exclusively in the tea plant and has been used safely in Japan for decades. It helps enhance the production of the neurotransmitters dopamine and serotonin.
Best with Magnesium: Nature Made Magnesium Citrate Gummies
The high absorption Magnesium Citrate gummies provide Magnesium to help relax the body, support muscle relaxation, nerve, heart and bone health. Magnesium is a mineral that assists in more than 300 metabolic reactions in the body. Nature Made is the #1 Pharmacist Recommended Vitamin & Supplement Brand.
Best CBD: Plus CBD