Anxiety is among the leading psychiatric issues experienced by the people all over the world and in Pakistan. It can occur in different forms including general anxiety, social anxiety and panic attacks and affect the patient’s mood and their daily life. Increasingly, mental illness is well-known and so many people attempt to alleviate their anxiety through various means. Supplements are one such method. 

Here in this post we are going to look at what supplements have to offer for anxiety, what they are scientifically approved for and what are untested alternatives. Here at CSH Pharmacy, we want to make sure you know what you can trust with your mental health. 

How to Get Over Anxiety — and What Supplements Can Do For You 

Anxiety is a reaction to stress, trauma, genetics and chemical brain imbalances. Although anxiety is treated with therapy, lifestyle modifications and pharmaceutically induced medications administered by healthcare professionals, there are also those who choose supplements as an alternative or complementary remedy. 

Supplements have been proposed to ease anxiety symptoms by influencing neurotransmitters, decreasing inflammation or in some other way. But be warned: supplements should not substitute for professional intervention when necessary. Consult with a doctor before using any new supplement product. 

Effective Supplements for Managing Anxiety  

While the supplement industry is crowded, not all of them are scientifically proven to work. Let’s consider some of the most popular and researched anxiety supplements: 

1.  Magnesium

Magnesium is an essential mineral that’s responsible for hundreds of biochemical reactions in the body, such as controlling the nervous system. There’s also evidence that magnesium deficiency can lead to anxiety and other mental health problems. Deprivation results in more stress and anxiety. 

The supplementation of magnesium for anxiety was reported to alleviate anxiety in magnesium-low people in several studies. Magnesium reduces the stress hormone cortisol and relaxes by supporting the function of muscle and nerves. Vitamin M foods, such as spinach, almonds, and bananas are abundant sources of magnesium but supplements can be an easy solution if you don’t eat enough. 

2.  L-Theanine

L-theanine is an amino acid found mostly in tea leaves, green tea in particular. It’s a known relaxant, and it’s commonly prescribed for stress and anxiety. L-theanine activates neurotransmitters such as serotonin, dopamine and GABA that help you relax and feel more well-being. 

Several studies have found that L-theanine makes you relaxed and anxiety-free, without making you sleepy. That is why it is a go-to for anyone who is in search of an organic way to relax their nerves during the day. 

3.  Ashwagandha

Ashwagandha is an adaptogenic herb used in Ayurvedic medicine for centuries. It is also known to regulate stress and anxiety in the body. A few trials have reported that ashwagandha can decrease cortisol and relieve symptoms of anxiety, especially for chronic stress. 

Ashwagandha, is thought to act by aiding the adrenal glands, which make stress hormones. It even tames the thyroid and immune system which can contribute to overall health. 

4.  Valerian Root  

Valerian root is a herbal supplement that is usually taken to relax and sleep better. The most commonly used people use it for anxiety and insomnia. There are some studies that show valerian root can alleviate anxiety symptoms by boosting GABA in the brain and therefore making it more calming. 

Although valerian root is normally harmless in short-term use, it can make you sleepy or dizzy for some people. Be sure to take this supplement with caution and only on a recommended basis. 

5.  B Vitamins  

B-vitamins (mainly B6 (pyridoxine) and B12 (cobalamin) contribute to brain function and mood. Deficits in these vitamins have been linked to increased levels of anxiety and other mental illnesses. 

The B vitamins may increase the production of serotonin, provide you with energy and decrease stress and anxiety. There are several studies of people lacking in B vitamins who have reported improved mood and anxiety after taking the supplement. 

6.  Probiotics  

It is now the gut-brain interface that is at the centre of recent work. Recent research suggests that the microbiome in your gut might be key to mood and anxiety. Probiotics are beneficial bacteria that regulate the gut microbiome and can reduce anxiety by suppressing inflammation and stimulating the production of neurotransmitters such as serotonin. 

Obviously more research needs to be done on this but from the studies so far, taking probiotics does improve mental health by enhancing gut health. There can also be probiotic foods such as yogurt, kefir and fermented vegetables. 

Supplements That Aren’t As Effective for Anxiety. 

There are a lot of supplements with promising outcomes, but not so many that work as well for anxiety. Voici quelques supplements that are commonly advertised, but may not be as good as they sound: 

1.  CBD Oil  

CBD oil from cannabis plants has become popular because it works to ease anxiety. There are also a few small studies that suggest CBD may be useful for anxiety when done in certain situations, like when you’re speaking or in a group setting. But there’s not a lot of research into its long-term effects on anxiety. 

Nor is CBD legal everywhere and the quality varies from product to product. Getting CBD for anxiety needs to be discussed with a doctor. 

2.  Kava Kava  

Kava kava is an extract of plants which is generally prescribed for rest. Although it’s been proven to help with anxiety in some people, there’s a huge danger in kava, particularly when used for prolonged periods. It has even caused liver damage in some individuals, and it is not entirely safe. 

As such, kava is to be administered with caution and under the direction of a medical expert. 

3.  St. John’s Wort  

St John’s Wort: This is a common herbal antidepressant for depression and anxiety. It’s been studied in some studies to treat mild-to-moderate depression, but there is not so much research on anxiety. It also gets in the way of medications, weakening them or generating unwanted effects. Therefore, use caution. 

Lifestyle Tips for Managing Anxiety  

Supplements might help with anxiety, but should be considered as part of a wider strategy of mental health. Adding stress management and lifestyle modifications can also make supplements even more helpful for anxiety. 

• Keep it up: Exercise lowers stress hormones and releases endorphins, natural mood enhancers. 
• Mindfulness: Stress levels can be reduced through meditation, deep breathing and yoga. 
• Eat healthy: Consuming a healthy diet that is composed of whole foods, healthy fats and lean proteins are great for brain health and mental health. 
• Sleep: Focus on getting good quality sleep, so that your body can recharge. 

Anxiety is a debilitating disease that has a lot of people in Pakistan but we have many remedies for anxiety. : Supplements such as magnesium, L-theanine, and ashwagandha are shown to ease anxiety symptoms when used in conjunction with other lifestyle adjustments. However, always take supplementation with a grain of salt and seek the advice of a medical expert before taking a new protocol. 

We have a wide selection of the best supplements that can help you with your mental health at CSH Pharmacy. No matter if you’re looking for natural or alternative remedies for anxiety, we are here to make sure you find the right product for you.