Supplements for Anxiety
Some feelings of anxiety are normal, the world we live in is chaotic, and sometimes it can be overwhelming. Anxiety has important functions in our psychology; it makes us aware of the danger, motivates us, and enables us to evaluate risks.
When anxiety becomes a daily struggle, it may be because of an anxiety disorder. Anxiety disorders are exceedingly common, affecting around 18.1% of people in the United States. When anxiety disorders or strong feelings of anxiety are left untreated, it can make it extremely difficult to maintain close friendships, practice hobbies, succeed at work, and relax.
There is no direct cure, but there are a range of methods for managing symptoms. One way you may be able to reduce your symptoms is to include natural supplements into your diet.
Taking natural supplements for anxiety can address some of the most significant biological factors contributing to anxiety and panic attacks, such as serotonin deficiency, lack of mental focus, and lack of mental energy. When combined with a social support system, talk therapy, prescription medication (where necessary), supplements can address biological factors and provide relief for people suffering from anxiety.
Here will will look at herbal remedies and how they work. We will also discuss other natural remedies to anxiety and suggest supplements to help you with your symptoms.If you are suffering from an anxiety disorder then supplements can be a fantastic addition to your therapies. However, they should not replace any treatment for anxiety as prescribed to you by a doctor.
We are going to cover a lot in this article, but if you don't have much time then here is a quick summary.
When you are suffering from feelings of anxiety, it can be really difficult to make changes in your life that could help you to feel better. Herbal remedies address some biological factors that are often the culprit for anxiety such as deficiencies of happy neurotransmitters like seruitonine and dopamine, and high levels of harmful hormones such as cortisol and adreniline.
Herbal remedies have the potential to regulate your bodies natural functions. This boost could be what you need to start seeing a reduction in your anxiety symptoms, which in turn could allow you to make other positive changes. When combined with a healthy lifestyle, these supplements have great potential.
One product which contains a lot of the natural ingredients listed bellow is Kurapeak, which we will discuss in more detail below.
Natural Supplements for Anxiety
The best supplements for anxiety symptoms vary from person to person. Everyone's mental health symptoms are different and can be caused by a variety of factors. However, here are the most well-studied natural ingredients that may help you to feel better.
Rhodiola(Rhodiola Rosea) is a herb that grows in the cold, mountainous landscapes of Asia and Russia. It is a known adaptogen, which stimulates your body's stress response system, increasing stress resistance. (1).
The adaptogenic properties of Rhodiola are linked to the herbs' active compounds rosavin and salidroside. They have been shown to fight stress, anxiety and depression, and fatigue.
In an 8-week study in 100 people suffering from poor sleep, chronic fatigue, and poor short term memory, it was found that supplementing with Rhodiola daily improved their symptoms after just one week. Their symptoms continued to improve as time went on. (2)
In a separate study on 118 people with stress-related burnout, taking Rhodiola extract daily for 12 weeks at 400mg improved their anxiety, fatigue, and irritability. (3).
L-theanine is an amino acid found in tea leaves. It has been well-researched for its ability to promote relaxation and reduce stress without making people feel drowsy.
In a review of 21 studies, covering nearly 68,000 participants, researchers concluded that drinking green tea has the potential to reduce anxiety symptoms and improve memory and attention span. (4).
Other studies have shown that L-theanine may help to relieve stress. In one study, participants were given 200 mg of L-theanine and showed reduced measures of stress, such as heart rate, when performing mentally stressful tasks. (5).
In another study, l-theanine was shown to lower cortisol levels, the stress hormone, when performing tasks that involved multitasking. (6)
Ashwagandha (Withania somnifera) is another adaptogenic herb. It is native to India and has been used for thousands of years in Ayurvedic medicine, being one of the oldest medicinal herbs we know of.
Similar to Rhodiola, ashwagandha can enhance your body's resilience to both mental and physical stress.
In one study published in the National Libary of Medicine, 60 individuals were given 240mg of ashwagandha extract or a placebo over 60 days. Those who took ashwagandha were reported to have less anxiety and depression, and their cortisol levels dropped. (7)
Additionally, a review of five studies concluded that ashwagandha could lower levels of stress, anxiety, and fatigue. (8)
Turmeric is another ancient spice that has been used for its incredible properties for thousands of years. Modern studies have gone beyond expectations to show powerful antioxidant and anti-inflammatory effects.
Curcumin, the active compound in turmeric, has also been shown to reduce anxiety symptoms by boosting serotonin and dopamine levels. (9) Research has shown it to be as effective as Prozac, with far fewer side effects. ( 10)
However, the bioavailability of curcumin is low. Therefore, if you are looking for a supplement containing turmeric, make sure it also contains piperine (black pepper), as this will aid absorption.
Lemon balm (Melissa Officinalis) is a sected herb, that is in the same family as mint. People claim that it can help you to relax, boost your mood and ease anxiety and stress.
In one study, 18 participants who were given lemon balm supplements reported an increases sence of calm and increased alertness. (11)
Although this is promising, research is limited and more needs to be done to confirm the benefits of lemon balm.
Tyrosine is an amino acid that is produced naturally by the body. It is found in a lot of foods such as chicken, fish, and cheese. It creates important brain chemicals that help nerve cells to communicate, helping to regulate mood. (12)
Tyrosine plays a role in making several important compounds such as:
- Adrenaline and noradrenaline: These hormones are in charge of the fight-or-flight response to stressful situations. (13)
- Dopamine: Dopamine is an important brain chemical that balances your pleasure and reward centers and aids your memory and motor skills. (13)
- Thyroid hormones: Thyroid hormones are primarily responsible for regulating metabolism. (14) However, when thyroid hormones are out of balance, it can also cause anxiety and trouble sleeping.
Supplementing with L-tyrosine can increase the levels of these hormones, which will work to reduce anxiety and stress and improve memory.
In two separate reviews, the same conclusion was reached. Supplementing with tyrosine can improve cognition, reverse mental decline, and help people deal with stressful situations. (15, 16)
Kava (Piper methysticum) is an evergreen shrub found in the South Pacific islands. The roots have been traditionally used to create a beverage called kava.
Kava contains kavalactones, which are thought to produce a calming effect by inhibiting the breakdown of gamma-aminobutyric acid (GABA), a neurotransmitter that lessens the activity of your central nervous system (17)
In a review of 11 studies, covering 645 people, kava was shown to reduce symptoms of anxiety. (18)
However, some serious side effects have been linked to kava, including liver damage, and the EU has imposed regulatory measures on the substance. This is thought to be due to the cheaper parts of the plant being used, such as the stems or leaves. Therefore, if you supplement with kava, it should be for a short time only. (19).
Ginseng has been apart of traditional Chinese medicine for thousands of years, and Panax is known as the most potent form.
Ginseng is comprised of two important compounds: ginsenosides and gintonin. These compounds work together to provide health benefits. Ginseng has been shown to be beneficial to brain functions such as mood, memory, and behavior. (20, 21).
In one study on 30 people who were given 200mg of Panax Ginseng daily for four weeks, participants reported a significant improvement in mental health, mood, and social functioning. (22).
Researchers believe that these benefits are partially due to the ability of Ginseng to regulate blood sugar, lower oxidative stress, and produce more energy in cells, enhancing mental performance and reducing fatigue. (23)
In a comprehensive review of over 155 studies, Ginseng supplements were shown to reduce fatigue and improve physical performance. (24)
It has even been shown to be beneficial for people with Alzheimer’s disease. (25)
Studies into this plant are still in their infancy, however it appears to boost gamma-aminobutyric acid (GABA) in the brain, which promotes relaxation and better sleep.
In one study, those who drank a herbal tea with purple passionflower saw improvements in their sleep after seven days. (26)
Maca is a Peruvian plant that grows high in the Andes, almost at the limit of cultivation. It has been used for centuries to improve mood, energy levels, cognitive function, and libido.
And research backs up these claims; countless studies have shown that it reduces anxiety and depression, particularly in menopausal women (27).
The active compounds in Maca are called flavonoids, which are likely to be in some way responsible for these benefits. Flavonoids work by regulating cellular activity, supporting your body's natural functions, and protecting it from everyday toxins and stressors.
Saffron, or the sunshine spice, is known for its distinct color and for being the most expensive spice in the world per gram. This is due to the long and delicate process of cultivating saffron.
However, Saffron may also brighten your mood. In a review of 5 studies, saffron was shown to treat anxiety and depression symptoms effectively. (28)
Evidence suggests that Saffron is as effective as conventional prescription medications such as Citalopram, Fluoxetine, and Imipramine. (29)
Although licorice is a common sweet treat for many people, it may also be an effective treatment for anxiety.
Licorice root helps to regulate the production of the body stress hormone, cortisol, which is linked to stress. By regulating these hormones, it can ease symptoms of anxiety. (30)
It is also beneficial to the gut, gastrointestinal upset is common for people with anxiety disorders, so this can be a great benefit.
However, too much licorice can cause some nasty side effects in some people, including tiredness, muscle waning, and the absence of menstrual cycles. Read more about the safety of licorice root here.
Valerian root contains several compounds that reduce anxiety and promote relaxation and sleep.
Valerian has become increasingly popular due to its interaction with GABA, which helps to regulate nerve impulses in your nervous system and brain. Low GABA levels are related to stress, anxiety, and low quality sleep.
Evidence suggests that Valerenic acid can prevent the breakdown of GABA in the brain, which releases feelings of calm. Anti-anxziety medications like Valium and Xanax work the same way. (31).
The Best Supplements for Anxiety
Nature is a wonderful thing. There are some incredible plants, herbs, and compounds that can be hugely beneficial for people with anxiety. There are so many products to choose from it can be overwhelming to think of where to start.
Some products on the market bring together several of these ingredients to maximize the potential benefits. One product that contains many of the ingredients listed above (and a couple more) is Kurapeak.
Kurapeak is a women's vitality supplement. Its principal goal is to reduce anxiety. However, it tries to target other important aspects of a women's life: her energy, her libido, and her cognitive performance. Ofcourse all of these benefits are interlinked; when you start feeling better, you naturally have more energy and sex drive.
The ingredients have been thoroughly researched and precisely dosed to create an effective product. The ingredients include Saffron, Turmeric, Rhodiola Rosea, L-Theanine, and L-Tyrosine. The combination of these ingredients could ease your anxiety, give you more energy and better concentration. Furhtumore, it does not contain any of the anti-anxiety ingredients that were associated with negative side effects such as Licorice Root or Kava, making it suitable for long term use.
Other Natural Aids for Anxiety
Herbal remedidies can be powerful tools in your journey into living your best life. However, lifestyle factors are also very important. One of the reasons why supplements can be so effective is that they can give you that mental boost to help you address any habits that you have that could be contributing to your low mood. Here are a few things to consider:
Increasingly, scientists are beginning to dicover the importance of nutrition when it comes to your mental health, known as the 'gut-brain axis.' Incredibly, 95% of serotonin (the happiness chemical), is found in the gut. (32)
The wrong types of food could be increasing your levels of stress and anxiety for days or even weeks. Proceed foods are the biggest culprit; preservatives and lots of sugar can have a massive impact on your mental health.
Even a small amount of exercise can do wonders for anxiety related symptoms. A short walk may be all it takes to help you to feel better.
Moving your body helps to shift your thoughts. It also relaxes the muscles, which in turn lets the brain know that everything is ok. (33)
Exercise that increases your heart rate is particularly beneficial because it makes anti-anxiety neurochemicals more available. Including gamma-aminobutyric acid (GABA), endocannabinoid, and serotonin. (34)
Sleep is often overlooked when it comes to advice, diagnosis, or treatment of anxiety. But lack of sleep or bad quality sleep can cause anxiety. In turn, anxiety often prevents people from sleeping, causing a cycle that is hard to break (35)
There are natural remedies which you can try in order to get better sleep. For example:
- Sleep in a dark room.
- Cut back on caffeine and alcohol.
- Get sunlight onto your skin during the day.
- Avoid electronics at least 2 hours before bed.
- Mindfulness exercises.
- Anti-anxiety herbal remedies could also improve sleep.
Meditation and Mindfulness
Countless studies have shown that mindfulness practices such as meditation, breathing techniques, and yoga can be incredibly beneficial to those suffering from an anxiety disorder or anxiety-related symptoms.
There are lots of guided practices to help you get started, such as Yoga with Adriene, which has become increasingly popular since the Coronavirus outbreak.
Breathing exercises increase the amount of oxygen going to your brain and stimulate the parasympathetic nervous system, promoting calm. Meditation is something everyone can do, simply bring your attention to your breath. Your mind will wonder and that's ok! Let the thoughts come, listen and acknowledge them, then let them pass by.
Even for those with an anxiety disorder, mindful based therapy has been shown to be beenfital. (36) With practice you will notice that you can settle your mind, even if it just for a minute or two.
If you are suffering from any nutrient deficiencies, then the side effects include anxiety and depression as well as fatigue and lack of focus. Speak to your doctor, who can perform a blood test to check for nutrient deficiencies and give advice, diagnosis, or treatment.
However, there are some common deficiencies that you could be suffering from. They include:
Omega-3 Fatty Acids
Fish oils contain omega-3 fatty acids, the building blocks of the central nervous system and brain.
Omega-3 fatty acids are essential for cognitive functioning and have even been shown to improve symptoms of depression, which is often linked to stress and anxiety. (37)
They are found in a wide variety of fish species. However, if you don't eat fish, then you may want to supplement. You can even get vegan omega-3 fatty acids made out of algae.
B vitamins are essential to the healthy functioning of your brain and central nervous system. They play vital roles in many aspects of your mental health, including energy, cognition, and attention. (38) They can also have an impact on anxiety symptoms such as mood regulation and stress management.
B vitamins are found in fish, cheese, lamb, green leafy vegetables, and grass fed beef. However, vitamin b deficiency is common especially amounts vegetarians and vegans. Consider supplementing with B-complex vitamins, which include vitamin B-6 and B-12.
It is estimated that half of all Americans are magnesium deficient. In part, this is due to depleting nutrients in the soil used to grow our food. Magnesium is essential to our brain health and plays several important roles in the body.
Studies have linked low magnesium levels to depression. (39) In one study on adults with magnesium deficit and type 2 diabetes, supplementation was found to be as effective as the antidepressant Imipramine. (40)
We absorb vitamin D through sunlight. Several factors could result in vitamin D deficiency, such as living in a polluted area or spending very little time outdoors.
Vitamin D plays an important role in your bone health. It also plays an important role in regulating your mood and preventing depression. Studies have shown that vitamin D supplementation may help people with symptoms of depression. (41)
Combination of Therapies for Anxiety
When it comes to treatment of anxiety, the best course of action is likely to be a combination of the things mentioned above.
- Firstly, if you are suffering with mental health conditions then nothing can replace the help of medical professionals, especially if you have been diagnosed with an anxiety disorder. Pescription medication and therapy might be neseesry for you to find the right coping mechanisms.
- The next big thing to think about is your diet. Your gut and your brain work together, and if you are eating the wrong things then it could be contributing to your anxiety. Try to avoid processed foods, high-sugar foods, as well as too much caffine or alchol.
- The other thing to consider in relation to diet is whether you have any deficiencies. A doctor will be able to perform an blood test to confirm whether your vitamin levels are normal. Howewver, common deficiencies include b-vitamins, omega 3 and magnesium.
- Are you getting enough exercise and sleep? Both of these factors can have a massive impact on anxiety disorders. At a minimum, go for a short walk each day, and practice good sleep hygiene.
- Mindfullness activities have also been found to be incredibly beenfitial to anxiety. If they are new to you, then start with some guided practices. It is amazing what a few deep breaths can do!
- Finally, herbal supplements can help to target biological factors associated with anxiety. From lowering cortisol levels, to increasing seritonin, herbal supplements could help you to feel a lot better. And when you feel better it is much easier to eat healthier and get more sleep!
When you are suffering with anxiety it can make it almost impossible to make good choices. Feeling anxious might cause you to eat the wrong food, prevent you from sleeping or spending time with friends, and generally stop you from taking steps to feel better. It becomes a cycle of stressful emotions. And when your body is stressed it releases more harmful chemicals such as cortisol, which raises inflammation in the body, and causes more stress.
When you feel better mentally, you can make better choices, and start to feel better, which sets of reward signals in your brain and makes you want to continue to make good choices. The positive feedback loop begins!
This is why herbal supplements for anxiety can be so effective. Once you start to feel a bit better, you can make changes in your life where necessary, and then you will continue to see big improvements.
Anti-Anxiety Supplements: Conclusion
Many factors cause anxiety and stress. Some of which are external to you, and you may not have any control over them. However, some causes of anxiety are internal, your body's natural functioning could be out of balance, or you could be deficient in an essential vitamin.
Taking herbal remedies for stress and anxiety can be incredibly beneficial for a lot of people. They address biological factors that are often impacting mental health, such as regulating neurotransmitters like serotonin and balancing your body's natural hormones.
Nature is a wonderful thing, and many of these herbal remedies have been used for hundreds if not thousands of years. It's amazing what the right supplements can do.
One great place to start is with Kurapeak. A health supplement that has been designed to help women overcome feelings of anxiety by improving their brain health. Anxiety reduction is its key focus, and it includes many of the ingredients mentioned earlier, including Rhodiola Rosea, Panax Ginseng, Maca, Turmeric, L-Theanine, and L-Tyrosine. When considering anti-anxiety supplements these ingredients are amongst the most well-resaerched.
Rhodio Rosea, and Panax Ginseng work to reduce stress, improve cognitive function and reduce fatigue. Turmeric is a powerful anti-inflammarory that boosts seritonin and dopamine levels (Kurapoeak also contains piperine to aid the absorption of Turmeric). L-Tyrosine reglates adrenaline and noradrenaline (reduces perceived threat that is associated with anxiety). L-Theanine lowers cortisol levels (the stress hormone). While Maca increases libido and energy levels.
Kurapeeak has been thoroughly researched and precisely dosed to provide you with the most effective product. The ingredients work in great synergy, addressing many biological factors associated with anxiety including stress hormones, the fight or flight response and neurotransmitters such as serotonin and dopamine. As well as ingredients to help bring you improved focus and improved cognitive function. Many of the ingredients are also powerful anti-inflammatories and antioxidants, which can have a positive impact on your both your mental and physical health. The addition of libido enhancing ingredients such as Maca is also welcome, a healthy libido is a sign of good mental health!
With Kurapeak supplements you could see improvements in your mental health as well as your work life and even your relationships. It has been designed with the modern woman in mind, to help her in every important aspect of her life. There are even reports of it helping women to perform better in the gym!
However, is important to note that although some people will find natural remedies to be incredibly effective, for others medical advice is essential. If you are struggling with mental health conditions, or your anxiety and stress are making it difficult for you to live your daily life, then you should speak to your doctor. You may decide that you ned prescription medication. However, even for those who do need prescription medication, herbal remedies can be a great addition to your therapy. If you are taking prescription medication then seek health information from your doctor first to ensure that it does not interfere with anything else you are taking.
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