We all struggle with anxiety from time to time, but you're not alone in this battle. Anxiety disorders are the most prevalent mental health disorders worldwide, affecting over 300 million people. Notably, anxiety disorders have a higher prevalence among women than among men.
Treatment options for anxiety disorders have grown over time to include both prescription drugs and natural alternatives. Some anxiety medications can cause unpleasant side effects, so those with anxiety do consider herbal medicines as an alternative. This is because many herbal supplements have been found to be useful in managing anxiety, although more research is needed.
For centuries, in fact, cultures all over the world have used herbal remedies to soothe their minds and promote tranquility. Here, we will look at seven effective herbs and supplements that could help alleviate anxiety.
Note: It is extremely important to see a doctor before lowering or discontinuing prescription medicine or beginning an herbal supplement. Many drugs produced from herbal substances might be powerful, have negative effects, and interact with other medications.
Ashwagandha, which is often used in the ancient Indian healing practice of Ayurveda, is known for its adaptogenic properties, which enhance the body's resilience to stress and anxiety. Adaptogens are pivotal in influencing the systems and hormones that control an individual's response to stress. Ashwagandha boasts a long-established history in traditional Indian medicine, specifically within the Ayurvedic tradition.
A 2019 study looked into the effectiveness of ashwagandha for stress and anxiety. 58 people with stress participated in the 8-week trial. Each participant was randomly assigned to one of three treatments: ashwagandha extract at doses of 250 mg, 600 mg, or a placebo.
Participants who took ashwagandha had lower cortisol levels than those in the placebo group. They also reported better sleep quality. Meanwhile, participants who took 600 mg of ashwagandha had a significant stress reduction. Participants who took the smaller dose of ashwagandha, on the other hand, did not experience a reduction in stress.
The daisy-like chamomile flower is famous for its tranquil effects, making it a top choice for stress relief teas. In a 2016 study it was revealed that prolonged consumption of chamomile extract notably alleviated moderate to severe symptoms of generalized anxiety disorder (GAD). Nevertheless, it didn't have a preventive effect on future symptoms.
An additional study published in 2019 reported that individuals with generalized anxiety disorder saw an improvement in their symptoms after 2-4 weeks of chamomile treatment. Chamomile treatment may also improve sleep quality.
However, there was no evidence that chamomile could reduce the immediate symptoms associated with anxiety. It also does not appear to be effective in preventing sleeplessness.
The relaxing qualities of lavender are well known. This relaxing herb, which is commonly featured in sleep mists and aromatherapy blends, is supposed to help ease anxiety and provide a better night's sleep.
There are many ways in which lavender can be used. It can be made into tea or used as an essential oil.
Lavender essential oil (LEO) is known for its composition of beneficial compounds known as terpenes. A 2017 review article suggested that two specific terpenes found in LEO, linalool and linalyl acetate, could potentially have a calming impact on chemical receptors within the brain. This review proposed that LEO might serve as an effective short-term remedy for anxiety disorders, yet research on its prolonged effects remains insufficient.
Passionflower, also known as Passiflora, is a plant family that includes over 550 different species. There is compelling evidence that a specific species, P. incarnata, may be beneficial in treating restlessness, uneasiness, and anxiety.
Multiple clinical studies have demonstrated the anxiolytic properties of passionflower. In one such trial, scientists observed that P. incarnata yielded results similar to anxiety medication in mice. Two additional clinical trials using animal models revealed its sedative qualities.
Lemon balm, a member of the mint family, is often used in herbal teas to improve mood, quiet the mind, and relieve anxiety. Research shows that lemon balm can help us feel calmer, more relaxed, and less worried.
In a 2014 study, researchers examined the impact of lemon balm-infused foods on mood and cognition. The supplement was mixed into liquids and yogurt, which were sweetened with either natural or artificial sweeteners. Participants in both groups reported improved moods and lower levels of anxiety.
Rhodiola, like ashwagandha, is an adaptogen that helps us cope with the effects of stress on our bodies and minds. It is especially beneficial if your anxiety is caused by stress or burnout, as studies suggest that it can make us feel both calmer and more attentive.
In times of stress, the use of adaptogens is believed to enhance one's ability to cope with challenging situations. Additionally, rhodiola has been shown to reduce symptoms associated with burnout, a condition that often arises from prolonged stress. A 12-week trial included 118 people suffering from stress-related burnout who were given 400 mg of rhodiola daily. The study's findings showed considerable improvements in symptoms such as stress and depression, which are typically associated with burnout.
Valerian is a popular herb for treating anxiety because its active compounds have sedative properties. A comprehensive analysis of 60 studies found that valerian root, when administered at dosages between 100 and 1,300 mg, can potentially ease anxiety symptoms by altering brain chemistry and its interaction with anxiety. Valerian root is generally regarded as safe for short-term consumption, up to a duration of 28 days.
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