Anxiety comes in many forms, causing fear, panic, worry, and feelings of unease. Almost 7 million adults suffer from generalized panic disorder, which does not include numbers of those suffering from other anxiety disorders like phobias or panic disorders.
Treatment options for anxiety disorders include medication, therapy, or both. However, supplements from brands like Designs for Health in Supplement First may help with daily anxiety.
Here are the top five supplements you can take to help with anxiety and your overall mood:
- Vitamin D
Vitamin D plays a crucial role in mood regulation, along with brain and nerve health. Research has linked vitamin D levels with depression, saying that vitamin D supplements can help treat the condition. Other research suggests that vitamin D deficiencies may be linked with anxiety disorders. However, further research must be done on the connection between this vitamin and anxiety.
You can get vitamin D from a healthy dose of sunlight and vitamin D-rich food.
- Vitamin B Complex
B Vitamins are a group of eight nutrients working together to manage our body’s many processes, including stress levels. A study showed that those with lower blood levels of vitamin B12 are more likely to suffer from anxiety or depression. In contrast, another study showed that those who consumed B-vitamin-rich food had better stress and anxiety stress scores than those who didn’t.
Magnesium is a crucial mineral our bodies need for almost all our bodily systems to function correctly. Some studies suggest magnesium plays a positive role in anxiety. For instance, a 2017 systematic review showed that magnesium supplements might improve measures of anxiety in those vulnerable to the condition. However, the quality of evidence remains poor, and there is a need for more studies.
While you can take supplements from stores like Supplement First, you can also get magnesium from magnesium-rich foods like spinach, quinoa, almonds, cashew nuts, black beans, or dark chocolates.
Avoid taking too much magnesium, as it can cause diarrhea. Begin with a low effective dosage, about 100mg. DO not go over 350mg of magnesium daily.
L-theanine is an amino acid occurring in black and green tea, with some research suggesting this nutrient is an anti-anxiety agent and mild sedative.
If you plan to take L-theanine, we recommend the lowest effective dosage, which is 200mg. Never exceed over 400mg of L-theanine.
Multivitamins containing a wide range of vitamins and minerals may benefit those with anxiety. A 2019 study found that supplements containing B vitamins, vitamin C, magnesium, zinc, and calcium helped decrease anxiety in young adults. Another 2018 study reported that multivitamin supplements could benefit those with mood disorders like anxiety.
That said, note that every brand of multivitamins has a different composition of ingredients, so it’s best to talk with your doctor to know which is best.
Wrapping It Up
Before taking these supplements, note that not all supplements will work for everyone, and it’s best to consult your doctor before taking any of these.