Can Natural Supplements For Anxiety Help Alleviate Symptoms?

Many natural herbs, supplements, and vitamins — including basil, chamomile, lavender, St. John's wort, and valerian — are advertised to relieve anxiety symptoms. In addition, vitamins like vitamins A, C, D, E, and B-complex may offer health benefits that improve mood. It may be possible for other dietary supplements such as omega-3, GABA, L-theanine, and 5-HTP to impact mood and reduce anxiety. However, it can be beneficial to participate in therapy with a licensed mental health professional for the best results alongside any natural supplements you choose to take for anxiety relief.

Supplements to help with anxiety symptoms

Several natural supplements may help with the maintenance of stress and anxiety disorders, often falling into one of three categories: 

• Herbal
• Homeopathic
• Nutritional, like vitamins and minerals
  
  

There are also over-the-counter (OTC) medications that may include natural ingredients beneficial for anxiety. 

Natural supplements

Herbal treatments to help with generalized anxiety disorder can come in many varieties. Some of the most common herbs that may help and have been used holistically include: 

• Holy basil
• Chamomile
• Lavender
• Lemon balm
• St. John's wort
• Valerian

Herbal anxiety remedies may aid in symptom relief for those living with this condition. However, it may be beneficial to note that herbal remedies can contain chemical properties in a similar way that prescription medications can. Before you take these herbs for anxiety, check with your primary care doctor or an integrative medicine physician. Medical supervision may be crucial if any of the following criteria apply to you: 

• You're on prescription medications to help with a physical or mental condition
• You're over 65 years old
• You're pregnant or nursing
• You're planning to give an herbal supplement to a child

Vitamins and minerals to help symptoms

Vitamins may improve your overall health and your body’s stress response. In many cases, taking more vitamins than you need may not affect your mental health. However, if your blood level of that vitamin is low, getting it back up to an average level may help you feel better and reduce anxiety.

Vitamins to support and alleviate symptoms

The following are some vitamins that may be effective in reducing symptoms of anxiety:

• Vitamin A: Many people with anxiety are low in this vitamin.
• B-complex: B vitamins are often considered essential vitamins to stabilize the nervous system and reduce anxiety.
• Vitamin C: Vitamin C may prevent oxidative stress in your nervous system.
• Vitamin D: Vitamin D may help your body absorb other vitamins.
• Vitamin E: Vitamin E is often viewed as an antioxidant that your body can use in times of stress and anxiety.

You may also be able to try minerals apart from these vitamins for stress that could help reduce symptoms. Magnesium is a standard option that can improve mood and reduce anxiety. If your magnesium levels are too low, you may be more prone to anxiety. Phosphorus is also sometimes used to help social anxiety and may be suggested by homeopathic practitioners. Silica is another mineral that homeopaths could use to help people who have this condition.

Nutritional supplements to support mental health

Other nutritional solutions may also be available to help with this and other conditions. Below are a few natural anti-anxiety supplements:

• Omega-3 supplements: Fish oil with omega-3 may reduce anxiety.
• GABA: GABA is an amino acid and one of the brain’s neurotransmitters that can sometimes improve mood and reduce anxiety. 
• L-theanine: Another amino acid, L-theanine, may calm you and reduce anxiety. 
• 5-HTP: The 5-HTP neurotransmitter is often viewed as a precursor to serotonin and can help with anxiety.

Natural anxiety medication for children

If you're looking for a natural supplement you can give your child, ensure that they eat a healthy diet and get enough of the vitamins they need. Taking a children's multivitamin might also help. 

Some parents offer their children a cup of herbal tea to help them relax, soothe a sore throat, or induce sleepiness to help with insomnia. However, before you give them herbs or supplements, talk to their pediatrician. Their doctor can help you determine the best way to manage anxiety in their case. Many natural treatments may not be recommended to help children in the dose they are available at in stores. Look for bottles with "child-friendly" or "for children" labels.

Generalized anxiety disorder medication and herbal solutions

When you have generalized anxiety disorder (GAD), your anxiety may cause difficulty functioning in multiple areas of life. GAD is a serious mental health condition that may make it difficult to carry on with daily activities. Medications to help GAD may need to be monitored carefully by a psychiatrist or primary care physician, whether you are using a natural home remedy or a prescription medication. 

If you have severe GAD, consider certain supplements under your doctor's care. Herbs to help with severe anxiety may offer relief alongside other forms of treatment, but they may not alleviate symptoms independently. 

What is the best supplement for anxiety?

The most effective supplements can depend on your symptoms, age, and physical health. Everyone is different, so what works for another person might have negative side effects for you. In addition, treatments that work for you at a given moment might not be effective later in life. 

To get more information about ayurvedic herb treatments and alternative treatments for anxiety disorders, you might consider speaking with a medical provider, such as a specialist who works in complementary and integrative health. They may have information about promising treatment options and common minerals that are generally well tolerated. They may also be able to offer guidance on herbs that improve sleep quality. It may also be helpful to discuss any other medications you take and whether there is any risk of liver toxicity. Certain medications may not be compatible. 

You might also find more research and information about supplements from the National Institutes of Health Office of Dietary Supplements. The NIH also provides clinical trials and systematic reviews on supplements for anxiety.

Alternative treatment options 

Using herbal medicine and natural anxiety solutions might increase calm, focus, and well-being. However, the effects may only last as long as you use the supplement. The same can be true of many prescription medications. Therapy may provide a more long-term solution and is often used alongside medication, vitamins, and lifestyle changes to treat anxiety.

Online therapy

Therapy has long been recommended for those living with anxiety. However, experiencing intense anxiety daily can make it challenging to schedule an appointment and visit a new therapist's office. Attending therapy online from home or anywhere with a stable internet connection may be more convenient. Online platforms like BetterHelp often offer the option to choose between phone, video, or chat sessions with your therapist, which might be helpful if you're uncomfortable talking face-to-face some days. You can also set your schedule around your needs, with many internet-based online therapists offering sessions outside standard business hours. 

Many clinical trials have found that online therapy can be beneficial for a wide range of mental health concerns, including in treating anxiety and the effects of chronic stress. If you believe you'd benefit from working with a licensed therapist, consider reaching out and asking to receive support. You do not need a diagnosis to talk to a therapist online.