5 Supplements To Decrease Anxiety

The Bottom Line

Select supplements can decrease anxiety.

Summary

Anxiety, the quickened heartbeat, sweaty palms, and racing thoughts.  We have all experienced this feeling.  It is an inevitable part of modern-day life.  However, we don’t have to experience it nearly as much.  Recent research suggests that worsening anxiety could be a result of missing vitamins and minerals from our diets, along with an unhealthy gut.

Vitamins and minerals are essential for the proper functioning of the human body.  Your body is smart.  If you consume inadequate levels of a crucial vitamin or mineral, it will use what is available for processes immediately necessary to keep you alive; this often comes at the cost of systems designed to keep you functioning optimally.

Supplements to help with anxiety conquer three common problems caused by less than perfect nutrition: inflammation, vitamin and mineral deficiencies, and an unhealthy gut microbiome.

How To Implement

Before adding any supplements, remove any trigger foods from your diet.  Foods that cause inflammation can lead to an unhealthy gut microbiome.  Remove processed food, most grains, and anything containing added sugar.  These three simple changes alone can make a world of difference when it comes to decreasing anxiety.  Try it for a week and see how you feel.

Even the healthiest of diets can be missing some essential vitamins and minerals; this is where supplements come in.  These supplements can decrease anxiety when taken daily.  For most, the benefits go far beyond merely treating anxiety and add to overall health and wellness.

5 Supplements To Decrease Anxiety

1. Omega-3

Shown to decrease inflammation and improve membrane fluidity. Most noteworthy, omega-3 fatty acids can improve dopamine and serotonin response while reducing symptoms of anxiety and depression (Kiecolt-Glaser et al. 2011).

The Dose: 2,000mg EPA and 350mg DHA

The Recommendation: Precision Naturals Omega-3 Fish Oil

2. Saffron

Saffron, a spice vibrant in both color and flavor, can significantly decrease symptoms of anxiety and depression.  This reduction in symptoms is likely due to its positive effects on the serotonin system, antioxidant capacity, anti-inflammatory actions, and neuroprotective effects (Mazidi et al. 2016).

The Dose: 100mg

The Recommendation: Herbal Nutrition Pure Saffron Extract

3. Magnesium

An essential mineral used in over 300 biochemical reactions, magnesium plays a vital role in overall health and wellness, especially anxiety.  Magnesium is required as a coenzyme to convert tryptophan to serotonin. Serotonin is a significant determinant of mental health and mood (Schwalfenberg and Genuis 2017).

The Dose: 250mg.  Try combining with vitamin B6 supplements to enhance effects further.

The Recommendation: Natural Calm and Solgar Magnesium with Vitamin B6

4. Zinc

Zinc plays a role in numerous systems that contribute to our mental health. It plays a role in the regulation of neurotransmitter systems, antioxidant mechanisms, neurotrophic factors, and neuronal precursor cells (Cope and Levenson 2010).

The Dose: 7mg

The Recommendation: Thorne Research Zinc

5. Probiotics

Did you know that most of your body’s serotonin is in the gut?  An unhealthy gut microbiome can alter serotonin availability in the brain, along with contributing to systemic inflammation. Several studies have shown that supplementing with high-quality probiotics can improve the health of the gut microbiome while decreasing symptoms of anxiety (Slyepchenko et al. 2014).

The Dose: Anything over 100 billion live bacteria

The Recommendation: VSL #3

While proper nutrition and nutrient levels play an important role in decreasing anxiety, your mindset plays a part as well.  Check out Practice Gratitude, Change Your Life, The 3 Minute Video To Change Your Response To Stress Forever, and How To Develop Mental Toughness to get your mind in tip-top shape.