Anxiety is described as “feeling of unease, such as worry or fear, that can be mild or severe”. It’s normal to experience some level of anxiety from time to time, such as when we’re building up to a big event or going for a job interview.
But for some people, this level of worry becomes part of normal life and it may become hard for you to control your worries. This can then negatively impact your life, making it difficult to manage your work, relationships and social life.
Anxiety is the main symptom of various other conditions such as PTSD and phobias, but generalised anxiety disorder (GAD) describes long-term, everyday worry and anxiety over multiple things, rather than one specific worry or concern. The symptoms of GAD vary, but can lead to you feeling worried and restless, having difficulties switching off, concentrating and sleeping and experiencing dizziness and heart palpitations.
Research has found that certain supplements can be beneficial for managing anxiety symptoms. In this article, we’re going to discuss ten natural anxiety supplements that may help you.
1. Fish Oils
Oily fish such as salmon, herrings and sardines are rich in good fats called omega 3 fatty acids. Omega 3 fatty acids are also found in plant-based foods including walnuts and flaxseeds. The body cannot manufacture these essential nutrients, and it’s therefore important that we include them in our diet.
Omega 3 fatty acids are crucial for our brain health, and studies have found that having a low intake can lead to a higher risk of developing anxiety and depression. It’s thought that having a high intake of omega 3 has a neuroprotective effect, helping to reduce our chances of anxiety and depression.
A 2018 systematic review and meta analysis found that taking an omega 3 supplement of at least 2000mg per day can help to reduce the symptoms of clinical anxiety. It’s thought that they work by imparting a powerful anti-inflammatory effect on the brain that helps to reduce anxiety and depression that both have links to inflammation.
If you’re vegetarian or vegan, omega 3 fatty acids supplements are available that have been made using algae rather than fish.
2. Chamomile
Many ‘sleepy’ herbal teas designed to be consumed before bed contain chamomile, and for good reason – this flower has been proven to have calming, anti-anxiety properties, making it ideal for helping us switch off and go to sleep.
It’s thought that taking a more concentrated form of chamomile flower than chamomile tea, in the form of supplements, could be even more effective at helping us manage the symptoms of anxiety. One study found that those who struggled with moderate to severe anxiety could “significantly reduce their symptoms” by taking 1,500mg of pharmaceutical grade chamomile extract compared to a placebo.
Further studies have backed this up, with one concluding that chamomile extract has anti-anxiety (anxiolytic) properties which in addition “may [also] produce clinically meaningful antidepressant effects”.
Most studies involving chamomile flower have studied the effects of chamomile supplements, available from health food stores, that contain more concentrated active ingredients than chamomile tea. If you’ve tried chamomile tea with no significant effect, it may be worth trying chamomile supplements to see if they have more benefit to you.
3. Passion Flower
Native to southeastern parts of North America, extracts of passion flower have been used medicinally in traditional herbal medical practices for generations to help treat various psychological problems, including what we now call anxiety. Herbal preparations of passion flower contain extracts of the flowers, leaves and stems of the plant.
So far, there is limited robust evidence into the effectiveness of passion flower tinctures and supplements for anxiety. But some evidence exists that they could be beneficial for mild anxiety. One study found that one possible way it can do this is by possessing the ability to increase levels of dopamine in the brain.
Dopamine is a feel-good hormone and neurotransmitter that triggers the pleasure and reward centre of the brain and has a positive effect on memory, mood and motivation. It makes us feel happy and gives us a sense of pleasure. If we can increase our natural levels of dopamine, for example potentially by taking passion flower supplements, we can improve our mood and possible reduce our level of anxiety.
In 2018, a scientific review of the literature available at the time was conducted into the effectiveness of various herbal supplements on anxiety. The authors concluded that “high-quality evidence was available supporting the use of passion flower to relieve anxiety disorders”.
It’s generally accepted that further studies are needed in order to prove or disprove this conclusion.
4. CBD
CBD, or cannabidiol, is derived from the same plant as cannabis, the Cannabis sativa plant, but it doesn’t contain THC, the chemical that’s responsible for the psychoactive effects of cannabis. To be clear, CBD won’t cause a “high” like cannabis might.
Instead, CBD is a botanical bioactive compound that’s under extensive research at the moment into it’s benefits for many different health conditions, with promising results.
In terms of anxiety, it’s also showing promise. Much of the data does appear to be self-reported, that is, people reporting that CBD has helped to reduce their anxiety, rather than it being scientifically proven.
However, one recent small study in 2019 found that CBD each day reduced anxiety symptoms by almost 80% in those taking part in the research. Another study concluded “current evidence indicates CBD has considerable potential as a treatment for multiple anxiety disorders”.
Other studies show conflicting results specifically on the effects of CBD supplementation on the symptoms of anxiety, so it’s clear that these ongoing studies are well needed.
CBD is available as an oil in a dropper bottle that you drip under your tongue, as an oral spray and as pastilles and gummies. Start with a low dose to test how it might benefit you and experiment with different brands and styles until you find the one that suits you best.
5. Lavender Oil
It’s hard to escape the fact that lavender is relaxing. Most of us have had a gentle massage using lavender essential oil or have used an oil burner to fill our homes with its floral, woody, aromatic perfume. It isn’t to everyone’s taste but on the whole, lavender helps to relax us and calm our moods, without having a sedative effect.
Lavender oil contains compounds that have a known effect on the parasympathetic nervous system. This is the part of the nervous system that has control over our breathing rate, our heart rate and the release of certain hormones – all aspects that are associated with anxiety; when we’re feeling anxious, we tend to breathe faster, have a faster heart rate and experience a spike in the hormone adrenaline. Lavender oil capsules (as opposed to the smell of the oil alone) can help to bring the body back to a neutral, non-anxious state by slowing down our heart and breathing rates and adrenalin production.
A different study found that even breathing in lavender essential oil can have a positive effect on acute, short-term anxiety before a nerve-wracking event such as surgery.
6. Rescue Remedy
Originally developed in the 1930s by English physician Edward Bach, Rescue Remedy contains the same five Bach™ Original Flower Essences to this day, and is used to help “provide support in times of emotional demand”.
Until recently, no reliable scientific studies had been performed to rigorously assess whether or not Rescue Remedy could help alleviate stress and anxiety. However, it has now been reported in Medical News Today, that in a controlled, double-blind clinical trial involving 111 individuals aged 18 to 49 and comparing Rescue Remedy to a placebo (that looked identical), “Rescue Remedy may be effective in reducing high levels of [acute] situational anxiety”.
Acute situational anxiety is the feeling of moderate or severe anxiety leading up to a particular event or circumstance. Therefore, using Rescue Remedy in such situations could help to restore calm and balance in your mind. It’s also recommended as a daily therapy to help “keep on top of your day”.
Rescue Remedy is available in the original dropper bottle, as well as pastilles, an oral spray and gummies. All are convenient to carry with you daily and easy to use. They could help you manage your day to day anxiety and provide extra support when you’re having a particularly anxious time.
7. St John’s Wort
St John’s Wort is a herbal remedy available from health food shops traditionally used for centuries to help manage depression. Studies have consistently shown that taking these supplements can help those struggling with depression. One review of studies in 2016 found that it “reduced symptoms of mild to moderate depression more than a placebo and similar to prescription antidepressants”.
Depression and anxiety often exist together, and St John’s Wort is also therefore used to manage symptoms of the conditions associated with depression, including anxiety, insomnia and SAD, or seasonal affective disorder.
Not many studies exist that look into the effect of St John’s Wort on anxiety alone, most focus on depression. But one small study in 2019 found that it helped participants “respond more positively to negative signals” which could significantly help those with anxiety.
However, St John’s Worth can interfere with antidepressants, anticoagulants and anti-seizure medications. It can also interfere with the activity of the oral contraceptive pill (often referred to as simply ‘the pill’) making it less effective. If you’re using the pill to prevent pregnancy, it’s advised that you also use a barrier method of contraception whilst you’re taking St John’s Wort. If in doubt, speak to your GP before taking St John’s Wort.
8. Valerian Root
Valerian root is a herbal remedy that’s been used since Roman and ancient Greek times to help naturally promote good quality sleep. In fact, it’s often referred to as ‘Nature’s Valium’, such is it’s potential to promote calmness.
Often, insomnia or the inability to fall or stay asleep is a consequence of having anxiety. Our racing minds can keep us awake or wake us up in the small hours and we can struggle to quiet our minds in order to fall asleep. Then, we face the following day through a haze of tiredness, that can make anxiety symptoms feel worse, and we’re trapped in a vicious cycle.
Gamma-aminobutyric acid (GABA) is a neurotransmitter found naturally in the body that promotes stillness and sleepiness, especially in the evening. Some people have low levels of GABA that can mean they struggle with insomnia and anxiety.
Valarian root supplements contain compounds called valerenic acid and valerenol that can act on GABA receptors in the brain that increases levels of GABA in the central nervous system. Therefore, taking valerian root supplements in the evening can have a mild sedative effect that can help us fall asleep more quickly and stay asleep for longer, without causing a drowsy effect the next day. In some people, achieving better sleep can help them manage their anxiety symptoms.