Anxiety is a prevalent mental health condition, with more than a third of individuals experiencing it at some point in their lives. That is one of the biggest reasons why finding the best supplements for managing anxiety is crucial.
These disorders encompass various forms, including generalized anxiety disorder (GAD), panic disorder, social anxiety disorder (SAD), specific phobias, and separation anxiety disorder.
Typically, treatment involves psychological therapies like cognitive-behavioral therapy or medication. However, emerging research suggests that dietary modifications and the incorporation of specific vitamins, minerals, and supplements may offer benefits to individuals dealing with anxiety disorders.
The supplements featured in this selection adhere to stringent criteria, including proven efficacy based on current research, the credibility of the producing brands with third-party testing, and a commitment to high-quality ingredients.
Here are ten exceptional supplements recognized for their potential in alleviating anxiety.
Pure Encapsulations O.N.E. Multivitamin
Studies indicate that the use of multivitamin supplements may offer relief from anxiety symptoms.
For instance, one study conducted on young adults revealed that the consumption of a multivitamin containing B vitamins, vitamin C, calcium, magnesium, and zinc for a duration of 30 days resulted in a significant reduction in anxiety symptoms when compared to a placebo (37Trusted Source).
Furthermore, an earlier review of 8 studies demonstrated that the administration of multivitamin and multimineral supplements for a minimum of 28 days led to reduced levels of perceived stress and anxiety among healthy individuals (38Trusted Source).
The review also indicated that multivitamins with high-dose B vitamins might be more effective than those with lower doses of B vitamins (38Trusted Source).
It’s crucial to recognize that not all multivitamins are universally suitable, as nutrient requirements can vary based on factors like age, gender, and overall health.
For instance, younger women might benefit from additional iron in their diet, whereas men and postmenopausal women generally have lower iron requirements.
Before starting a multivitamin regimen for anxiety, consulting with a healthcare professional is advisable, as they can guide you in selecting a product that aligns with your specific needs.
Nordic Naturals ProOmega
Omega-3 fatty acids offer potent anti-inflammatory properties and hold promise for individuals dealing with anxiety.
An extensive 2018 review of 19 studies revealed that the administration of omega-3 fatty acids led to a significant improvement in anxiety symptoms when compared to control groups.
It’s worth noting that the review emphasized substantial anti-anxiety effects in studies utilizing a daily dosage of at least 2,000 mg of omega-3s.
For top-quality omega-3 supplements, Nordic Naturals is a recognized name.
Notably, the Nordic Naturals ProOmega supplement is an excellent choice for individuals managing anxiety, as it delivers a substantial 2,000 mg of omega-3s per serving of 2 softgels.
The Nordic Naturals website also offers a certificate of analysis for each supplement, providing evidence of rigorous testing for quality, purity, and adherence to specifications and standards.
Pure Encapsulations Magnesium Glycinate is ideally one of the best supplements for managing anxiety in 2024
Magnesium, an essential mineral, plays a vital role in the body’s response to stress. Furthermore, research indicates that magnesium supplements may offer benefits to individuals dealing with anxiety while being generally safe and well-tolerated.
For instance, a 2017 review of 18 studies, despite acknowledging the overall quality limitations of existing research, suggested that magnesium supplements are likely to be advantageous for individuals coping with anxiety. Another study in 2017 involving 112 participants with depression revealed significant improvements in depression and anxiety symptoms after a daily intake of 248 milligrams (mg) of elemental magnesium supplements over a 6-week period, in comparison to a control group.
Pure Encapsulations Magnesium Glycinate stands out as an exceptionally absorbable form of magnesium, particularly suitable for those grappling with anxiety. These supplements have earned certification from the United States Pharmacopeia (USP), an independent nonprofit organization renowned for its strict standards pertaining to the identity, quality, and purity of dietary supplements.
Additionally, Pure Encapsulations supplements undergo rigorous third-party laboratory testing and hold certifications for being gluten-free and GMO-free. Each capsule provides a substantial 120 mg of magnesium.
Quicksilver Scientific Liposomal Vitamin C
Vitamin C, a vital nutrient renowned for its potent antioxidant properties, is believed to counteract oxidative stress-related damage in individuals with neuropsychological conditions, including anxiety.
Moreover, numerous studies have highlighted the advantages of vitamin C supplementation for those dealing with anxiety.
For instance, in a study involving 42 high school students, daily intake of 500 mg of vitamin C for 14 days elevated blood vitamin C levels and reduced anxiety compared to a placebo.
Vitamin C supplements have also exhibited effectiveness in alleviating anxiety symptoms in women and adults with diabetes.
Quicksilver Scientific Liposomal Vitamin C provides a robust 1,000 mg of highly absorbable vitamin C per teaspoon (5 mL).
This supplement contains liposomal vitamin C, encapsulated within tiny lipid spheres, a formulation shown to offer superior bioavailability compared to non-liposomal vitamin C.
With its convenient liquid form, Quicksilver Scientific Liposomal Vitamin C is an excellent option for individuals who prefer not to swallow pills or face difficulties doing so.
Pure Encapsulations Curcumin 500 with Bioperine
Curcumin, a polyphenolic compound found in turmeric, boasts potent antioxidant and anti-inflammatory properties and may even possess antidepressant and anti-anxiety attributes.
A study from 2017 involving 123 individuals grappling with major depressive disorder revealed that those receiving either 500–1,000 mg of curcumin or 500 mg of curcumin combined with 30 mg of saffron daily for 12 weeks experienced more substantial improvements in anxiety symptoms compared to those who were administered a placebo.
Curcumin has also demonstrated its anxiety-reducing effects among individuals with diabetes, as well as those dealing with obesity and depression.
Pure Encapsulations Curcumin 500 with Bioperine stands out as one of the finest curcumin supplements, delivering a robust 500 mg of curcumin per capsule alongside Bioperine, a black pepper extract that significantly enhances curcumin absorption.
Luma Nutrition Saffron
Saffron, a vibrant spice renowned for its culinary and medicinal applications, holds substantial promise as a supplement, particularly for individuals grappling with anxiety.
In 2018, a comprehensive review of 100 studies unveiled the anxiety-reducing potential of saffron supplements. Some of the studies encompassed in this review even showcased saffron’s ability to produce anti-anxiety effects akin to those of the anti-anxiety medication fluoxetine.
Likewise, a 2016 study involving 60 individuals contending with depression and anxiety revealed that daily supplementation with 100 mg of saffron over 12 weeks led to significant reductions in anxiety symptoms, as opposed to a placebo. Moreover, participants tolerated the saffron supplement well.
Nonetheless, expectant individuals should engage in discussions with their healthcare providers, as limited research suggests that saffron supplements may induce uterine contractions.
Luma Saffron offers a reliable option, with its non-GMO, vegan, and gluten-free supplements, all of which undergo third-party testing to ensure potency and purity. Each capsule provides 50 mg of saffron, with recommended usage consisting of 1 capsule taken twice daily or as directed by a healthcare professional.
Integrative Therapeutics L-Theanine
L-theanine, an amino acid naturally occurring in green tea, has exhibited stress-reducing and anti-anxiety properties when taken as a supplement.
A comprehensive review of 9 studies conducted in 2020 concluded that daily L-theanine doses ranging from 200 to 400 mg could effectively alleviate stress and anxiety, particularly in individuals confronting stressful situations.
Moreover, L-theanine supplements have demonstrated efficacy in reducing anxiety symptoms among individuals with schizophrenia, schizoaffective disorder, and major depressive disorder.
For those seeking a reliable option, Integrative Therapeutics L-Theanine stands out. The company rigorously tests both raw materials and finished products to ensure top-notch quality, purity, and potency.
Each two-capsule serving supplies 200 mg of L-theanine.
Hmone’s Hemp Oil
Hmone’s relentless dedication has led us to formulate the most potent organic hemp oil, setting a new standard for quality and effectiveness. The 500,000 maximum strength hemp oil is meticulously crafted to enhance your focus and provide a harmonious sense of balance throughout your day.
The company prioritizes quality through rigorous third-party laboratory testing, ensuring the purest and most potent hemp oil.
HMone 500,000 hemp oil is a natural treasure trove of omega fats, essential trace minerals, vital amino acids, digestive enzymes, and the goodness of vitamins E and B, promising swift and enduring results.
The oil is created to improve the well-being naturally. The company’s unwavering dedication to quality and consistency drives them, and they proudly stand by their products.
MegaFood Vitamin D3
Vitamin D, a crucial fat-soluble nutrient essential for brain function and mood regulation, is often found to be deficient or at suboptimal levels in many individuals.
Research highlights that such inadequacies or deficiencies in vitamin D are particularly prevalent among those grappling with mental health conditions, including anxiety disorders.
Moreover, scientific investigations suggest that the administration of high doses of vitamin D may prove effective in mitigating the severity of anxiety symptoms in individuals with anxiety disorders, including those with generalized anxiety disorder (GAD).
In a 2020 study encompassing 106 individuals with depression, the treatment involving 1,600 IU of vitamin D per day over 6 months exhibited significant enhancements in anxiety symptoms when compared to a control group.
MegaFood Vitamin D3 stands out as one of the premier vitamin D supplements for addressing anxiety, as it combines vitamin D with vitamin K. These nutrients collaborate synergistically within the body to ensure the maintenance of healthy vitamin K levels. Additionally to support cardiovascular and skeletal health.
This supplement provides a substantial 5,000 IU of vitamin D and meets 100% of the Daily Value for vitamin K, all conveniently encapsulated into one dose. Hence, it proves an excellent choice for individuals with low vitamin D levels.
It’s crucial to note that while higher-dose vitamin D supplements may be necessary to rectify deficiencies. Individuals aiming to sustain healthy vitamin D levels might find a daily supplement providing 1,000–2,000 IU more suitable. For personalized guidance on vitamin D intake, consult your healthcare professional. In this way you can assess your specific requirements through vitamin D level testing and recommend an appropriate dosage.
Nature’s Way Chamomile
Chamomile, renowned for its soothing properties, is an herbal remedy most frequently consumed in the form of tea. Nevertheless, chamomile supplements hold promise in benefiting individuals grappling with anxiety.
Research indeed indicates that chamomile possesses anti-anxiety and antidepressant attributes.
A study involving 93 participants with moderate to severe generalized anxiety disorder (GAD) unveiled that daily consumption of 1,500 mg of pharmaceutical-grade chamomile extract over 26 weeks substantially alleviated anxiety symptoms when compared to a placebo group.
For those seeking a suitable option, Nature’s Way Chamomile stands out. Not only is it gluten-free, but it also bears the TRU-ID certification, a program employing DNA testing on both ingredients and final products to prevent adulteration.
Each serving provides 440 mg of chamomile flower and 250 mg of chamomile extract.
Nevertheless, it’s essential to exercise caution. Pregnant individuals and those allergic to related plants such as ragweed, chrysanthemums, marigolds, or daisies should avoid chamomile supplements.
Furthermore, chamomile supplements may interact with certain medications, including those prescribed for anxiety. Thus, it is advisable to consult your healthcare professional before introducing chamomile supplements into your routine.
How to choose the best supplements for managing anxiety
If you’re interested in taking supplements to manage anxiety, it’s important to speak with your healthcare professional first. Not all supplements are safe or appropriate for people with anxiety, especially if you’re taking one or more medications. Also, be aware of supplement blends that are marketed to treat or cure anxiety. While supplements can reduce anxiety, therapy, diet, lifestyle changes, and medication often prove more effective.
When shopping for supplements, always purchase products from reputable manufacturers. Look for supplements that are certified by third-party organizations like NSF International and USP. These organizations test supplements for potency, contaminants, and more to ensure consumers are receiving a safe and quality product.
Free Mental Help‘s last words
Anxiety is a common mental health condition. For some people, it can interfere with their daily activities. Fortunately, anxiety disorders can be managed with therapy, medication, and dietary changes, including supplementation.
Research suggests that certain dietary supplements may help reduce anxiety symptoms. These supplements include magnesium, vitamin D, saffron, omega-3s, chamomile, L-theanine, vitamin C, curcumin, CBD, and multivitamins.
If you’re interested in trying any of the supplements listed above, it’s best to first consult with your healthcare professional. In this way you will ensure that the supplement is safe and appropriate for your specific needs.