If you struggle with anxiety, you are not alone. In fact, over 30% of Americans will have an anxiety episode in their lifetime. Common symptoms of anxiety include restlessness, inability to sit still and watch TV or read an easy book, or worrying about many things at once. Additional symptoms of anxiety include difficulty falling or staying asleep, poor appetite, fatigue, irritability, or stomach upset. You can treat anxiety with therapy and medication. However, many women would prefer to use supplements over conventional medicine. The good news is that there are some great, evidence based supplements to help anxiety.
How Supplements Help Anxiety
We can think of anxiety as dysregulation of the nervous system. To some extent, anxiety is normal and essential. It protects us from doing dangerous things. However, when women have clinical anxiety, their system is on overdrive. The symptoms of anxiety are pervasive, interfering with their daily life. Supplements help anxiety by restoring balance to the nervous system.
How To Pick a Quality Supplement
Supplements are not regulated by the Food and Drug Administration. However, there are some third party agencies that are trustworthy. Two common ones are the USP and NSF. These certifications ensure that the product content and dose are accurate and that there are not any contaminates.
Supplements for Anxiety
1. Magnesium
Magnesium is found in many natural food forms including salmon, halibut, chia seeds, sunflower seed, and dark leafy vegetables. It’s not only great for anxiety but also for preventing headaches, restless leg syndrome, muscle recovery, PMS, and insomnia. It works by increasing GABA – a neurotransmitter associated with calmness. It may also inhibit NMDA activity which calms the brain as well.
Magnesium levels are not particularly useful but can be ordered, They don’t tell you how much is available in the brain.
There are three formulations of magnesium. Magnesium Glycerate has the most evidence for mood and anxiety. It tends not to have the same laxative effect as Magnesium Citrate. Magnesium-L-threonate is great for sleep and the most available formulation for the brain. Start with 200mg and increase up to 800 mg.
2. L Theanine
L Theanine is a naturally occurring amino acid found in tea. It functions to balance out the caffeine in tea. An added advantage is that it’s non sedating. Although research around its efficacy is mixed, it is thought to increase Alpha waves. This means that you will be alert but relaxed. There are no real harmful side effects except it could lower blood pressure so take caution if you tend to run low. Start with 200 mg a day but increase to three times a day if needed.
3. Lemon Balm
Lemon Balm is a member of the mint family. In addition to have been used for millennia in traditional medicine, a modern scientific study found it reduced anxiety in 95% of participants!
It can also be used for premenstrual syndrome. Some women may find it causes GI distress so use with caution at first. Lemon Balm comes in tea or capsule. If you choose the capsule, start with 300 mg daily.
4. Ashwagandha
Ashwagandha is an ‘adaptogen”. Adaptogens work but restoring balance to your system. It has been used in traditional Indian medical care for centuries. It is also known as Indian Ginsing
It is helpful for inflammation as well as anxiety and insomnia. Start with 200 mg daily but you can work up to 600 mg daily
5. Lavender (Silexin)
Lavender is not only beautiful and fragrant, it is very helpful for anxiety. Several well done studies have shown its efficacy in treating Generalized Anxiety disorder. There are numerous formulations but Silexin is the most well studied. It should not be used in pregnancy as it can influence estrogen levels. Some would avoid oral formulations in children for that reason as well. Adults can take 80 to 160 mg of Silexin per day. Additionally, it is lovely to place lavender oil in a diffuser.
Generalized Anxiety Disorder can feel overwhelming. Although conventional medicine and therapy can do a lot to help with it, many women prefer supplements. Fortunately, there are many good supplements with evidence to work well. Magnesium, L Theanine, Lemon Balm, Ashwanda, and Lavender are all evidence based supplements of anxiety.
About the Author: Sharon P. Fisher is a psychiatric mental health nurse practitioner and founder of Nurtured Well, a boutique women’s mental health practice in Towson , MD. She is also enrolled in a functional reproductive psychiatry fellowship with Dr. Anna Glezer. If you are interested in this fellowship, use code SF24 for a discount.