What Supplements Are Good For Anxiety

St Johns Wort Tablets

St Johns wort is a plant that has traditionally been used to relieve symptoms of low mood and mild anxiety and there is some scientific evidence to back this up.

However, its worth bearing in mind that the tablets can interact with other medications, including the contraceptive pill, so a discussion about St Johns wort with your doctor prior to starting it is advised by the NHS.

For expert advice, FAQs, top tips and more visit our Stress & Anxiety Wellness Hub.

Can Vitamins Help With Anxiety

Youve probably heard the standard advice for reducing stress and anxiety recommended by wellness experts ad nauseamget more sleep, hit the gym, etc. But many people are missing one essential step: providing the antioxidants, minerals, and vitamins, minerals and antioxidants that can help with anxiety levels, and support a healthy mind and a balanced nervous system.

With a smart nutritional approach to braincare, you can face your days challenges and opportunities with less anxiety, less stress, and more confidence.

So if youre feeling anxious or stressed, or want to take proactive steps today to prevent problems down the road, start with these natural vitamins for anxiety.

Best For Vitamin D: Persona Vitamin D3

Persona is a subscription service that offers personalized vitamins and supplements. The company claims that it has formulated this vitamin for rapid absorption.

Each capsule contains 25 micrograms of vitamin D or around 1,000 UI. The company recommends taking the capsule with food and water.

Additionally, this product is free from most allergens, such as dairy, egg, shellfish, gluten, and soy.

Pros and cons

Each capsule is smaller than a one-cent coin, which may make it easier for people to swallow.

However, Persona is a subscription-only service, which may not suit those who prefer to buy their supplements as and when they require them.

Pure Encapsulations states that it only sources ingredients from trusted suppliers and manufactures and tests each batch for safety.

Additionally, this product is free from GMOs, artificial colors, flavors, sweeteners, and some allergens including wheat, eggs, gluten, and tree nuts.

Each 1-capsule serving contains 500 mg of turmeric and 5.3 mg of BioPerine.

Pros and cons

Research suggests that BioPerine can increase the bioavailability of curcumin, increasing the bodys ability to absorb this nutrient.

However, this product is more expensive than some other turmeric supplements. Some people may wish to choose a more affordable option.

Nature Made recommends people take 2 gummies every day.

Pros and cons

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Now Foods Saffron 50mg Veg Capsules

Price: $$$

Saffron is a brightly hued spice that has culinary and medicinal uses. Its loaded with antioxidant compounds and may be especially beneficial for people with anxiety when used as a supplement.

A 2018 review of 100 studies found that saffron supplements helped reduce anxiety. Some studies included in the review demonstrated that treatment with saffron had similar anti-anxiety effects when compared with the anti-anxiety medication fluoxetine .

Similarly, a 2016 study in 60 people with depression and anxiety found that supplementation with 100 mg of saffron per day for 12 weeks significantly reduced symptoms of anxiety, compared with a placebo. The supplement was also well tolerated by the participants .

However, pregnant people should speak with their doctors, as limited research suggests that saffron supplements may cause uterine contractions .

NOW Foods Saffron is a good option, as the supplements are non-GMO, vegan, and gluten-free and undergo third-party testing for potency and purity.

Each capsule provides 50 mg of saffron, with recommendations to take 1 capsule twice per day or as directed by your healthcare professional.

Best Vitamins For Anxiety Stress And Mental Health

Anxiety rates are at an all-time high. Support your braincare with nutrition to ease stress and reduce anxiety.

If youre feeling anxious today, youre not alone. Mental Health First Aid England reports that anxiety and other mental health concerns are at an all-time high, and one of the main drivers for this sharp increase has been our collective health and safety worries during a global pandemic.

Youve likely heard the stereotypical de-stressing advice recommended by wellness experts ad nauseam . But many people are missing one essential step: providing the right vitamins, minerals and antioxidants to reduce anxiety levels and support a healthy mind and a balanced nervous system. These essential vitamins include:

All B vitamins play a beneficial role in reducing anxiety and improving your mood. For instance, a study published in the Journal of Functional Foods found that people who ate B vitamin-rich foods saw significant improvements in their anxiety and stress scores compared to those who didnât eat B vitamin-rich foods.

However, when it comes to vitamin B for anxiety, vitamin B12 is especially powerful for managing your mood. For instance, thereâs a strong correlation between low levels of B12 and increased rates of anxiety and depression. B12 also offers additional braincare benefits, such as increasing your ability to focus and remember information.

Daily nutrient reference values for vitamin B12:

• Adults: 2.4 g/day

Top food sources for vitamin B12:

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The 10 Best Anxiety Supplements In 2021

If you want to jump directly to the sections for each supplement, you can click the links below.

• Quicksilver Scientific Liposomal Vitamin C

Many of us have felt anxious from time to time. But for the millions of people living with an anxiety disorder around the globe, anxiety occurs on a more regular basis.

From therapy to medication and yoga to meditation, there are many approaches you can take to help reduce anxiety.

Another popular option? Dietary supplements.

While theres still more to be learned about supplements and their role in mental health, research does suggest that they may be an effective remedy for easing anxiety symptoms.

If youre wondering how supplements can help you curb anxiety, weve got you covered. Weve rounded up 10 of our top choices below, including specific products we recommend.

Supplements for anxiety may work, but results can depend on a variety of factors, including:

• how much you take
• other treatments you may be using
• other conditions you have or medications you use

Even though theyre natural, supplements can be powerful. Science still has more to learn about what dosages are effective , so its best to start with the smallest dose possible.

If youre already participating in therapy, taking anti-anxiety medications, or receiving any other treatment, supplements shouldnt be used as a replacement remedy.

In these cases, adding supplements as part of your existing treatment plan may help reduce symptoms further.

Best For A Blend: Pure Encapsulations Emotional Wellness

Pure Encapsulations states that the blend of nutrients in this supplement may help promote general wellness and relieve stress.

It contains vitamin B6 and L-theanine alongside Rhodiola and passionflower extract. Each serving contains 6.7 mg of vitamin B6 and 100 mg of L-theanine.

The company states that it carefully tests all of its products to ensure safety.

Pros and cons

This supplement is free from many common allergens such as wheat, gluten, eggs, tree nuts, and peanuts. Additionally, it does not contain any artificial colors, flavors, sweeteners, GMO ingredients, fillers, or preservatives.

However, this product is one of the most expensive options for supplements for anxiety. People may wish to consider their budget before purchasing this supplement.

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Best Overall: Country Life Coenzyme B Complex Caps

• Contains added sugars and additives

• Taste and consistency may not be for everyone

Adults and children over the age of 12 can obtain their B vitamins from Natures Way Alive B Complex Gummies. These cherry-flavored gummies contain two grams of added sugar per serving from cane sugar and tapioca. Two gummies provide all eight B vitamins as well as vitamin C.

These gummies are made with pectin instead of animal-derived gelatin, making them vegan and vegetarian-friendly. Unlike many gummy supplements out there that use synthetic dyes, Natures Way Gummies get their red color from plants. If you are looking for an easy, sweet way to lift your mood and energy levels, these gummies might be your best bet.

Form: Gummy | Type: Cyanocobalamin | Dosage: 2 gummies daily

What The Evidence Says

Supplements include herbs as well as vitamins, minerals, and other ingredients. Heres a list of popular remedies and what we know or dont know so far about whether they really help.

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Vitamins For Stress Relief

Stress and anxiety are often tied together in a vicious circle. Increased stress brings on more anxiety and vice versa. When cortisol levels rise, mood and health frequently suffer. Lifestyle change and diet can help, but additional support is often needed. Vitamins can increase energy, balance neurotransmitter levels, improve cognitive performance, and regulate mood. B-complex, vitamin E, vitamin C, GABA, and 5-HTP are 5 vitamins commonly used to help with anxiety and stress.

Vitamin D For Anxiety

Approximately 40% of Europeans dont get enough vitamin D.

And while its unclear if a vitamin D deficiency causes anxiety and depression, theres a correlation between low vitamin D levels and higher rates of anxiety and other mood disorders. One study even found that taking a vitamin D supplement helped improve symptoms of depression.

Given that the NHS recommends all adults in the UK take a vitamin D supplement , its an important addition to your routine to help with anxiety and stress.

NRV for vitamin D

• Adults over the age of 70: 800 IU/day

Top food sources for vitamin D

• Fish, such as salmon or sardines

• Fortified foods, such as milk or cereal

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Will Supplements Cure My Anxiety

While supplements may help you manage some symptoms, they likely wont cure your anxiety.

Because anxiety is often a result of an underlying cause like past experiences or biological factors its best to seek the support of a medical or mental health professional. They can help you address, understand, and learn to successfully manage your anxiety long term.

Megafood Vitamin D3 5000 Iu

Price: $$

Many people are deficient in or have suboptimal levels of vitamin D, a fat-soluble nutrient thats essential for brain function and mood regulation .

Studies show that vitamin D inadequacy or deficiency is particularly common in people with mental health conditions, including anxiety disorders .

Furthermore, research suggests that taking high doses of vitamin D may be effective in reducing the severity of anxiety symptoms in people with anxiety disorders, including those with GAD .

A 2020 study in 106 people with depression found that treatment with 1,600 IU of vitamin D per day for 6 months led to significant improvements in anxiety symptoms, compared with a control group .

MegaFood Vitamin D3 is one of the best vitamin D supplements for anxiety, as it combines vitamin D with vitamin K.

These nutrients work synergistically in the body to help maintain healthy levels of vitamin K and to promote heart and bone health .

This supplement delivers 5,000 IU of vitamin D and 100% of the Daily Value for vitamin K in just 1 capsule. As a result, its a good choice for people with low vitamin D levels.

Keep in mind that while higher dose vitamin D supplements may be necessary to treat deficiency, for people who simply want to maintain healthy vitamin D levels, a supplement that provides 1,0002,000 IU per day may be more appropriate.

Your healthcare professional can test your vitamin D levels and recommend a dose of vitamin D for your specific needs.

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To Combat Chronic Stress: Adaptogenic Herbs

Our adrenal glands produce stress hormones , and can quickly become imbalanced with chronic stress. Thats where adaptogens come in. Research indicates that they help improve adrenal gland function and boost your bodys natural stress response. Our practitioners often recommend rhodiola, eleuthero, astragalus and ashwagandhain single extracts or combinations.

Still not sure which option is right for your needs? Explore all the supplements and vitamins for stress and anxiety that Pharmaca offers online.

What Vitamins Might You Be Lacking If Youre Stressed Or Have Anxiety

You may have inadequate levels of B vitamins, vitamin D, or magnesium if you are feeling stressed. However, this is not the case for everyone.

The best way to know for sure is to ask a healthcare professional for a blood test or purchase a home micronutrient testing kit to check your blood levels of these nutrients.

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How We Select Supplements

Our team works hard to be transparent about why we recommend certain supplements you can read more about our dietary supplement methodology here.

We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent, third-party certifiers: USP, NSF, or ConsumerLab.

It’s important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.

A Closer Look At Vitamin B12

There are eight different types of B vitamins, but for today, lets look at just one closely. Vitamin B12 deficiency is always a suspect in the case of anxiety symptoms, as an estimate of between a quarter to almost 40% of the population may be deficient, particularly among the elderly. However, most doctors only test B12 levels when pernicious anemia is suspected. Here are some of the symptoms which may be found in those who are B12 deficient:

B12 is available in 4 forms. Generally, a sublingual type of B12 is best absorbed. Two types are an active form, bioavailable without further conversion in the body.

Its not possible to diagnose your individual issue and suggest corrective actions in a brief article, but if youre suffering from anxiety symptoms or other challenges, please consider booking an appointment with our office if youre in Hong Kong. That will allow us to choose a strategy and recommend supplements appropriate just for you, if thats the best option.

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Vitamin A For Anxiety

Vitamin A is an antioxidant and an essential nutrient that helps support the nervous system and promote normal muscle function and relaxation. The nervous system in turn helps to soothe anxiety and stress in the body and brain, reducing the chances of a panic attack, meaning that its an important vitamin for anxiety.

Vitamin A has also been seen in scientific studies to reduce the risk of anxiety in perimenopausal women, with an inversely associated relationship. Another study also suggested that vitamin A, along with other carotenoids, may help lower the risk of depressive symptoms.

However, if you take vitamin A for anxiety, be careful not to take more than the NRV. As a fat-soluble vitamin, it can build up in your body and potentially cause health issues later on.

NRV for vitamin A

• Omega 3 DHA and EPA

Bringing It All Together: Taking Them In Combination Is Better Than Individually

Its important to note that taking a combination of the above options will provide the greatest relief from anxiety.

They have a synergistic effect, meaning they work better when taken together.

Here are a bunch of proven combinations that you should consider if you want to powerfully reduce your anxiety and stress:

If youre looking for an all-in-one supplement, this anti-anxiety supplement includes several of the natural compounds listed above all in one capsule. You can use the coupon code FIVE$45496275 for a 5% discount.

And my Optimal Zinc supplement also contains several nutrients that can help you reduce your anxiety and stress.

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Some Of The Best Supplements For Anxiety

Below is a selection of supplements that may help reduce symptoms of anxiety.

However, a person should contact a doctor before taking any supplements to ensure that they will not interact with any existing medication, and people should not use them as a substitute for medical care.

Please note that the writer of this article has not tried these products. All information presented is purely research-based and correct at the time of publication.

Medical News Today follows a strict product selection and vetting process. Learn more here.

Innovix claims that this probiotic may help benefit mood, help people cope with stressful situations, and ease digestive difficulties.

The company cultivates and encapsulates the probiotics in Canada, and tests and packages them in the United States. Each batch undergoes in-house and third-party testing, and the company states that it uses a certified Good Manufacturing Practices facility.

Pros and cons

This product does not contain eggs, corn, fish, shellfish, tree nuts, peanuts, gluten, sugar, GMOs, or artificial flavors and sweeteners.

However, the probiotic may contain trace amounts of soy or milk that the company uses during the fermentation process.