Supplements to reduce anxiety
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Supplements to Reduce Anxiety: A Comprehensive Review
Introduction to Anxiety and Natural Supplements
Anxiety disorders are among the most common mental health issues globally, affecting millions of individuals. With the rising costs and side effects associated with prescription medications, many people are turning to natural supplements as alternative treatments for anxiety. This article synthesizes current research on various supplements that have shown potential in reducing anxiety symptoms.
Gynostemma Pentaphyllum: An Emerging Anxiolytic
Efficacy and Safety
Gynostemma pentaphyllum, also known as Jiaogulan, has been studied for its anxiolytic effects. A double-blind, placebo-controlled trial involving 72 healthy adults under chronic stress found that supplementation with Gynostemma pentaphyllum extract (EGP) significantly reduced anxiety levels. Participants taking EGP showed a 16.8% reduction in Trait Anxiety Scale scores compared to the placebo group, indicating its potential as a safe and effective treatment for anxiety 1.
Ashwagandha: Traditional Herb with Modern Evidence
Systematic Review and Meta-Analysis
Ashwagandha, a traditional herb used in Ayurvedic medicine, has been extensively studied for its stress and anxiety-reducing properties. A systematic review and meta-analysis of 12 randomized controlled trials (RCTs) concluded that Ashwagandha supplementation significantly reduced anxiety and stress levels. The standardized mean difference (SMD) for anxiety was -1.55, and for stress, it was -1.75, suggesting a strong anxiolytic effect 4.
Omega-3 Fatty Acids: Anti-Inflammatory and Anxiolytic
Clinical Trials and Scoping Reviews
Omega-3 fatty acids, commonly found in fish oil, have been linked to reduced inflammation and anxiety. A randomized controlled trial involving medical students demonstrated that omega-3 supplementation led to a 20% reduction in anxiety symptoms. Additionally, a scoping review of studies on young people found mixed results, indicating that more research is needed to confirm its efficacy in this demographic 35.
L-Theanine: Amino Acid from Green Tea
Systematic Review Findings
L-Theanine, an amino acid found in green tea, has been shown to reduce stress and anxiety. A systematic review of nine RCTs found that daily supplementation of 200-400 mg of L-Theanine significantly reduced stress and anxiety levels in individuals exposed to stressful conditions. However, longer-term studies are needed to establish its clinical efficacy 6.
Magnesium: Essential Mineral for Anxiety Reduction
Systematic Review Insights
Magnesium is another supplement that has been studied for its potential to alleviate anxiety. A systematic review of 18 studies found that magnesium supplementation had a beneficial effect on subjective anxiety in individuals with existing anxiety vulnerabilities, such as premenstrual syndrome (PMS) and hypertension. However, the quality of evidence was noted to be poor, necessitating further well-designed trials 10.
Multi-Herbal Extracts: Euphytose® and Combination Therapies
Clinical Trials and Systematic Reviews
Multi-herbal extracts, such as Euphytose®, which contains valerian, passionflower, hawthorn, and ballota, have also shown promise. A randomized, placebo-controlled trial found that Euphytose® significantly reduced anxiety and physiological stress responses in healthy participants. Similarly, a systematic review of various combination therapies highlighted the potential of herbal supplements like passionflower and kava in treating anxiety symptoms 27.
Conclusion
The current body of research suggests that several natural supplements, including Gynostemma pentaphyllum, Ashwagandha, omega-3 fatty acids, L-Theanine, and magnesium, have potential anxiolytic effects. While these supplements offer promising alternatives to traditional medications, further high-quality studies are needed to confirm their long-term safety and efficacy. As always, individuals should consult healthcare professionals before starting any new supplement regimen.
Sources and full results
Most relevant research papers on this topic
Supplementation with extract of Gynostemma pentaphyllum leaves reduces anxiety in healthy subjects with chronic psychological stress: A randomized, double-blind, placebo-controlled clinical trial.
EGP supplementation safely reduces anxiety in healthy individuals under chronic psychological stress, but more long-term studies are needed.
RCT
Rigorous JournalNutritional and herbal supplements for anxiety and anxiety-related disorders: systematic review
Nutritional and herbal supplements, particularly those containing passionflower or kava, show strong evidence for treating anxiety and anxiety-related conditions without serious side effects.
Systematic Review
Very Rigorous Journal
Highly CitedDoes Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta‐analysis of randomized controlled trials
Ashwagandha supplementation significantly reduces anxiety and stress levels, but further high-quality studies are needed to confirm its clinical efficacy.
Meta-AnalysisOmega-3 supplementation lowers inflammation and anxiety in medical students: A randomized controlled trial
Omega-3 supplementation can reduce inflammation and anxiety in healthy young adults, potentially offering anxiolytic benefits without an anxiety disorder diagnosis.
RCTHighly CitedThe Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: a Systematic Review
L-theanine supplementation of 200-400 mg/day may help reduce stress and anxiety in people exposed to stressful conditions.
Systematic ReviewThe chronic effects of a combination of herbal extracts (Euphytose®) on psychological mood state and response to a laboratory stressor: A randomised, placebo-controlled, double blind study in healthy humans
Chronic supplementation with a multi-herb extract preparation (MHEP) reduced anxiety and lowered physiological stress responses in healthy individuals compared to placebo.
RCTVery Rigorous JournalBroad spectrum micronutrient formulas for the treatment of symptoms of depression, stress, and/or anxiety: a systematic review
Micronutrient supplementation shows limited benefits for mood and anxiety symptoms in healthy adults, but may provide subtle improvements for those with physical or mental ill health.
Systematic ReviewA randomised placebo controlled clinical trial on the efficacy of Caralluma fimbriata supplement for reducing anxiety and stress in healthy adults over eight weeks.
Caralluma fimbriata extract (CFE) is superior to placebo in reducing subclinical anxiety and stress in healthy adults over 8 weeks.
RCTRigorous JournalThe Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review
Magnesium supplementation may have a beneficial effect on subjective anxiety in anxiety vulnerable samples, but more well-designed randomized controlled trials are needed to confirm its efficacy.
Systematic ReviewVery Rigorous JournalHighly Cited