These Supplements Can Help Relieve Your Anxiety – Vigorous Herbs
Fear is part of life as it warns us of danger. But when it takes on pathological traits and determines life, good advice is dear. Here are many great tips that can help alleviate anxiety.
Herbal Supplements for anxiety disorders: Rejuvenator
Dietary supplement for anxiety disorders
Anxiety disorders are one of the most common mental illnesses. In Europe alone, around 60 million people suffer from it – and many of them cannot even say what they are actually afraid of. Most of the time, however, it is the fear that something bad could happen to you, the children, or another family member.
Many sufferers reject the common anxiolytics (anxiety relievers) because of the side effects. With benzodiazepines, for example, there is a risk of rapid and very strong addiction development, while H1 antihistamines can lead to sleep disorders, memory disorders, and states of confusion. It should also be said that switching off the anxiety symptoms does not solve the basic problem.
- Antidepressants are also often prescribed for anxiety disorders – find out more about the dangers here: Side effects of antidepressants.
In the long term, in particular, it is, therefore, more advisable to rely on a combination of other treatment methods such as B. behavioral therapies, depth psychological procedures, relaxation procedures, and sport. In addition, various medicinal plants and food supplements can be used against anxiety and incorporated into anxiety therapy.
We have dedicated a separate article to the effects of CBD from the hemp plant: CBD is effective against anxiety disorders
1. Vitamin D can relieve anxiety
Various studies have shown that there is often a connection between low vitamin D levels and anxiety disorders. In 2019, researchers from the Isfahan University of Medical Sciences in Israel showed that the anxiety states of women with type 2 diabetes can be significantly improved by the administration of vitamin D3. The dosage was 50,000 IU of vitamin D3 every 14 days for 16 weeks.
2. Vitamin B complex for fear
Vitamin B is a group of vitamins that includes eight vitamins. In particular, vitamin B3, vitamin B9, and vitamin B12 play an elementary role in the nervous system. A deficiency in B vitamins has been shown to promote anxiety disorders.
Bulgarian researchers (7) were able to show in 2017 that 50 percent of test subjects with depression and/or anxiety disorders had a vitamin B12 level that was too low.
According to a placebo-controlled study (6) at the University of Miami with 120 subjects, the administration of a vitamin B complex can significantly reduce anxiety in depressed patients. Since the B vitamins work very closely together, an imbalance in supply can be problematic.
Therefore, experts do not recommend a single B vitamin, but a vitamin B complex (e.g. the B vitamin mix from effective nature ), which contains all B vitamins in sufficient doses. However, if there is a severe deficiency in a certain B vitamin, this deficiency should of course also be remedied with the appropriate dose of the individual vitamin.
3. Magnesium against stress and anxiety
According to researchers from the University of Leeds, the trace element magnesium should also be taken into account when it comes to anxiety disorders. In the course of their review (8) carried out in 2017, 18 studies were scrutinized, all of which say that magnesium supplements can be helpful for mild to moderate anxiety disorders.
Foods with a high magnesium content should therefore be regularly incorporated into the menu if there is a tendency towards stress and anxiety. These include B. Whole grain products, sunflower and pumpkin seeds, chocolate, cashew nuts, and green leafy vegetables such as spinach. The daily requirement is 350 milligrams of magnesium and can e.g. B. be covered with 50 grams of pumpkin seeds and 100 grams of whole wheat pasta. We have described here how to find the right magnesium supplement for you: The best magnesium supplements
4. L-theanine lowers stress levels
L-theanine is one of the non-proteinogenic amino acids. “Non-proteinogenic” means that these amino acids are not used to build body proteins. L-theanine is found in some plants, for example in the leaves of the tea plant. According to some studies (3), L-theanine has a calming effect, weakens the rise in blood pressure in stressful situations, and relieves anxiety.
A study published in 2016 (9) involved 34 adults between the ages of 18 and 40. After they were given a drink containing 200 milligrams of L-theanine or a placebo drink, they tested how they react to stress. The researchers found that stress levels were lower in the L-theanine group, particularly in those subjects who were fearful.
A cup of black tea (200 milliliters) contains around 25 milligrams of L-theanine, while a cup of green tea contains only around 8 milligrams. Those who want to take in higher doses can rely on dietary supplements. It is important to heed the information provided by the manufacturer.
5. Multivitamins and minerals against anxiety
A deficiency in micronutrients is more common in Germany than is often suggested. In 2017, German researchers (10) examined the blood samples of more than 1,000 test persons between the ages of 65 and 93 and found that every second person had too low a vitamin D level, every fourth person was undersupplied with vitamin B12 and 10 percent had it Suffered from iron deficiency.
According to a Canadian study with more than 16,000 subjects, anxiety and depression are often associated with it. Those who did not eat fruit or vegetables were the hardest hit. All subjects took part in a program in which they were individually supplied with multivitamin and mineral supplements, vitamin B12, omega-3 fatty acids, and vitamin D3.
After a year, the researchers found that this could significantly improve the intensity of the symptoms. Multivitamin and mineral supplements led to better results than the administration of individual substances.
Those affected should therefore definitely check whether there is a need and seek advice on the respective preparations and dosages. It would of course be best to change the diet so that this alone can at least largely cover the needs. Unfortunately, in many cases, this cannot be achieved in practice.
6. Omega-3 fatty acids can relieve anxiety
Omega-3 fatty acids are important components of our central nervous system. They play an essential role both in early brain development and in old age. A study at the Université de Bordeaux has shown that insufficient intake of omega-3 fatty acids can increase the risk of dementia, depression, and anxiety disorders.
A systematic review carried out in 2018 of 19 clinical studies with a total of 2,240 test subjects showed that taking an omega-3 dietary supplement can relieve anxiety. The effective dosage was 2,000 milligrams per day.
Omega-3 fatty acids cannot be produced by the body and must be ingested through food. Dietary supplements make it easier to take in the required dose, e.g. B. Opti-3, a purely vegetable omega-3 preparation that supplies the long-chain omega-3 fatty acids DHA and EPA in high doses.