Anxiety disorders affect people all around the world. They are the most common mental health challenges in the United States. Anxiety can impact one’s physical and emotional well-being. When anxiety is untreated, the symptoms often progress. This progression can wreak havoc for individuals and their loved ones.
So how can you help manage anxiety before it begins to interfere with your daily functioning? Research continues to highlight the benefits of taking a holistic treatment approach. Let’s get into what you need to know about taking natural supplements for anxiety.
Vitamin B is not a single vitamin. The Vitamin B complex actually refers to eight different vitamins. They all play a critical role in how the body synthesises serotonin. Serotonin is one of our neurotransmitters that help regulate mood and social behavior, appetite and digestion, sleep, memory, and sexual desire and function. People can receive all the necessary vitamin B from a healthy and well-rounded diet. However, if this is not the case, supplements help fill in the gaps.
Vitamin B-1 (Thiamine) has shown promising results in treating anxiety disorders. It also improves symptoms related to concentration, sleep problems, and physical pain.
Vitamin B-2 (Riboflavin) helps break down fat and drugs.
Vitamin B-3 (Niacin) maintains healthy skin, digestion, and nerves. It can also help regulate cholesterol levels.
Vitamin B-5 (Pantothenic acid) is an integral part of the nervous and brain system.
Vitamin B6 (Pyridoxine) keeps the immune system healthy and active. It also helps the body replenish red blood cells. This supplement has also been used successfully treated for depression.
Vitamin B-9 (Folic acid) makes DNA and genetic material. Pregnant women take folic acid to reduce the risk of certain birth defects.
Vitamin B-12 (Cobalamin) is correlated with mantaining nerve and blood cell health. Research shows that people with anxiety typically have lower levels of B-12 than their counterparts.
The following foods are excellent options for improving your vitamin B intake:
Eggs and other dairy products
Dark, leafy vegetables
Eggs and other dairy products
Magnesium is considered one of the most essential and abundant minerals in the human body. It also boasts numerous health benefits.
Interestingly, we tend to fall short on recommended magnesium levels. Nearly 70% of Americans consume less than the suggested amounts. Inadequate intake can lead to poor physical health outcomes- and mental health concerns.
Further, a recent 2017 study found that self-reports on magnesium levels yielded positive results in reducing anxiety.
You can boost magnesium your magnesium levels by focusing on your nutrition. Consider consuming more of the following foods:
Nuts and legumes
If your diet falls short, adding in a magnesium supplement may help.
Omega-3 Fatty Acids
Omega-3 fatty acids yield several impressive health benefits including boosting brain health, fighting inflammation and autoimmune diseases, warding age-related mental decline, and even preventing cancers.
However, the benefits don’t just stop with improved physical wellness. A recent analysis examining 19 clinical studies showed a positive association between omega-3 fatty acids and reduced anxiety symptoms. Experts hypothesize that EPA and DHA (two essential nutrients present in omega-3) can reduce both anxiety and depression in individuals struggling with such conditions.
Boost your Omega-3 fatty acid intake by eating more of the following foods:
Fish (salmon, mackerel, herring, oysters, sardines, anchovies, caviar
Flaxseed and chia seeds
Many people also take a supplement to guarantee they receive the recommended intake.
People have used natural, holistic remedies for managing mental health symptoms for centuries. Some will benefit from improving their diets and using supplements for anxiety as a standalone treatment approach.
While supplements for anxiety may not cure your illness, they can provide natural relief during your healing process. When taken in conjunction with psychotherapy or other medications, they can be a powerful agent in your treatment plan.
Like with any mental illness treatment, there is not a one-size-fits-all approach for anxiety. Many people engage in a trial-and-error process to determine what works best for them. If your anxiety is severe, you may need medication to best manage your symptoms.
There are many supplements available on today’s market. Like with all medical treatments, you must be an informed consumer. Consult with your healthcare professional before trying any new regimen.
I believe that holistic health is an essential part of our mental well-being. The way we treat our physical selves can directly influence our emotional spheres. Are you struggling with anxiety and need support from someone who gets it? Let’s connect!