How Supplements Can Help Manage Anxiety Symptoms

Medically reviewed by Andrea Brant, LMHC
Updated October 18, 2024by BetterHelp Editorial Team

Disorders that involve chronic anxiety symptoms can be hard to manage, and they're both relatively common. Many things can cause anxiety, and there's often a direct link between feeling anxious and panic attacks, which can be particularly distressing to experience.

There are many possible solutions for reducing symptoms if you have anxiety, including prescription medications and cognitive behavioral therapy, as well as alternative treatments, such lifestyle modifications, natural remedies, and more. In this article, we're going to focus on supplements for non-psychotic anxiety and whether they're considered to be effective in managing anxiety symptoms. We’ll highlight potential benefits and side effects for individuals with generalized anxiety disorder and other symptoms of anxiety or depression.

What are anxiety disorders?

While occasional stress and worry are normal parts of life, anxiety disorders involve more than sporadic nervousness and fear. In fact, there are several types of anxiety disorders – an umbrella term for a group of mental health conditions including but not limited to generalized anxiety disorder (GAD), panic disorder, and post-traumatic stress disorder (PTSD) – many of which involve common symptoms and characteristics such as:

  • A tendency to feel extremely tense, nervous, or restless
  • A sense of impending disaster
  • Trait anxiety
  • Weakness, fatigue, or muscle tension
  • Trouble concentrating or brain fog
  • An urge to avoid the things that provoke anxious feelings

What are panic attacks?

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Can supplements really help reduce my anxiety?
A panic attack involves an onset of discomfort or fear that within minutes can reach a highly distressing peak for the individual who is experiencing it. A panic attack typically comes with at least four of the following symptoms
  • shortness of breath
  • sweating
  • an accelerated heart rate
  • shaking
  • heart palpitations
  • an inability to move or vocalize 

Some individuals seem prone to them more than others, but it is possible for anyone to have a panic attack at any time. Those who have never had one before might think at first that they are having a heart attack or stroke. Developing frequent and unexpected panic attacks is known as panic disorder. 

Non-medicinal treatments and supplements for anxiety

Depending on their severity and other factors, anxiety and panic attacks are usually treated with a combination of prescription drugs and talk therapy. However, there’s a large number of people who either cannot or do not wish to take medications. If this is your case, then you may be happy to learn that there are also many research-backed natural alternatives that could help reduce anxiety symptoms. More research is needed to comfirm that these supplements will help, but you can ask your mental healthcare provider to assist you in determining which ones are helpful for your symptoms.

Lemon balm

Lemon balm can be ingested in capsule form or as an extract which can be added to various drinks. It is considered a natural remedy for stress and anxiety, and it has been used that way since the Middle Ages. Lemon balm can also help relieve digestive issues and headaches. Many regular users have reported not only less anxiety but also an improvement in their daily mood.

Chamomile

Chamomile, which is usually consumed as a tea, can also be taken in pill form. Research suggests that it can be a gentle, natural remedy for treating anxiety. Plus, anxiety can also lead to insomnia, not to mention a host of other symptoms, and chamomile ingested before bed can help you fall asleep faster.

Passionflower

Passionflower is a lesser-known natural remedy for anxiety. Those who feel restless or anxious can take it in pill form, and it is also sold as a powder to be dissolved in water. It brings about feelings of drowsiness in some people, so you shouldn't take it when you're getting ready to start your day or if you're about to drive somewhere. It's best to enjoy its therapeutic properties before bedtime or after a stressful day at work.

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Lavender

Lavender is another home remedy for panic attacks. It is widely used in aromatherapy to promote relaxation, which is why you see it in so many candle varieties. You may also encounter it amongst the ingredients of soaps and shampoos. You can get it in pill form or as a lavender essential oil.

In pill form, you may choose to take it when you get up in the morning and see if it has a positive impact over time. High doses are not recommended for brain function with stress and anxiety. You might also consider placing a pot of lavender by your bedside or elsewhere in your bedroom. A 2017 review of studies found strong scientific evidence that lavender can potentially reduce feelings of anxiety without making you feel sleepy. 

Rhodiola

Rhodiola is also sometimes known as “golden root.” It's a bright, yellow-green plant that is often used in Eastern medicine. It is an adaptogen, meaning it can lower your stress levels significantly. It can be found as a supplement, usually in pill form, at several different nutritionists. Many online retailers also stock them. A study of 118 healthy adults with burnout syndrome found that taking a rhodiola root supplement may help reduce burnout and stress. 

Kava

Kava, also sometimes called kava-kava, is a well-known natural anxiety remedy that can be purchased in pill form through many online emporiums or at certain health food stores. The kava root is known to improve cognitive abilities, relax the muscles, and relieve anxiety. It can react negatively with alcohol, so avoid mixing the two in any way.

Valerian root

One last home remedy for anxiety attacks is valerian root, which is commonly used as a sleep aid, though it might also lessen anxiety and feelings of stress, according to a recent study in the Journal of Evidence-Based Integral Medicine. The use of this root goes back centuries to the time of the Greeks and Romans. It has an odor that some people don't like, but you can avoid this by consuming it in pill form. A health care provider with experience treating sleep disorders and insomnia may be able to provide guidance on combining valerian root with other medications.

Vitamin D 

Vitamin D supplementation may help reduce anxiety, as a vitamin D deficiency may be linked to higher levels of anxiety. One study of women with type 2 diabetes showed decreased levels of anxiety over a six-month period.

Find what works for you to treat anxiety

As mentioned at the beginning of the article, there are a number of remedies that may help with anxiety, such as vitamin D, vitamin C, omega-3 fatty acids, chamomile supplements, magnesium supplements, and B vitamins.

An important thing to consider about supplements, vitamins for stress, or any of the other methods mentioned here is that what works for one person might not necessarily work for another. Research suggests and shows that not all supplements work for everyone. That is because not only are all of us different from a physiological standpoint, but we all have different anxiety levels. One person might have relatively mild feelings of anxiety in certain situations, while someone else might struggle to get out of bed in the morning.

If you would like to try any of these supplements, it’s a good idea to contact your doctor for advice before beginning.

How online therapy can support you with anxiety symptoms

If you think you might need more than something like chamomile supplements or other herbal remedies to manage your anxiety and panic attacks, seeking the help of an in-person or online therapist can be your next step to getting better. Research from groups like the Anxiety and Depression Association suggests and shows that a healthcare professional can help you learn to manage your anxiety and identify possible causes for panic attacks. You can learn how to face your fears a little at a time so you can overcome your panic attacks and improve your anxiety symptoms and get back into life.

Anxiety and panic attacks could potentially keep you from enjoying the things you like to do or stepping into new social situations. For some, anxiety comes up only in extreme cases like with ambulatory surgery patients. For others, anxiety is ever-present. If this is the case for you, consider online therapy. 

Therapy for generalized anxiety disorder and other disorders

A systemic review of 21 articles found that participants showed significant improvement in their generalized anxiety symptoms. In the same study, online therapy with a healthcare professional was also found to be effective in its capacity to reduce stress and in treating panic disorder, social phobia, and social anxiety disorder.

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Can supplements really help reduce my anxiety?

BetterHelp is an online therapy platform that provides you with to mental health professionals who know how to help people experiencing anxiety and panic attacks. With their support, you can learn how to effectively deal with anxiety and panic attacks through a number of different techniques. You’ll be able to meet with a therapist at any time that works for you—and you can do so from the comfort of your home (or wherever you have an internet connection). 

"Page is authentic, straightforward, and empathetic. She has helped me focus on achieving measurable goals, while coping with situational anxiety in a healthy way."
— BetterHelp member’s review of their therapist

Takeaway

Anxiety disorders can be very disruptive, but they are also very treatable. With the right combination of support, useful coping techniques, and, possibly, natural supplements, you can address the symptoms of anxiety and panic attacks. It may also be helpful to talk to a counselor about panic attacks. If your symptoms make it challenging to leave home for therapy, you may benefit from online therapy. With BetterHelp, you can connect with a therapist from home or anywhere you have an internet connection. Take the first step toward getting help with panic attacks and reach out to BetterHelp today.
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