Top 10 Supplements for ANXIETY

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Top 10 Supplements for ANXIETY
Here are some of the most commonly used supplements for anxiety:
1. Magnesium
What It Is: An essential mineral that plays a role in over 300 biochemical reactions in the body.
How It Works: Magnesium helps regulate neurotransmitters that affect mood, such as GABA, which promotes relaxation and reduces stress.
Dosage: 200 to 400 mg daily

2. L-Theanine
What It Is: An amino acid found naturally in green tea.
How It Works: L-theanine promotes relaxation without causing drowsiness by increasing levels of calming neurotransmitters like GABA, serotonin, and dopamine.
Dosage: 100 to 400 mg daily, often taken in divided doses.

3. Ashwagandha
What It Is: An adaptogenic herb traditionally used in Ayurvedic medicine to help the body manage stress.
How It Works: Ashwagandha helps lower cortisol levels (the stress hormone) and enhances resilience to stress.
Dosage: 300 to 600 mg daily of a standardized extract.
Considerations: Safe for most people, but consult with a healthcare provider if you have thyroid or autoimmune issues.

4. Rhodiola Rosea
What It Is: An adaptogen herb known for its ability to reduce fatigue and enhance stress resilience.
How It Works: Rhodiola balances cortisol levels and has been shown to improve mood and reduce symptoms of anxiety and depression.
Dosage: 200 to 400 mg of a standardized extract daily.

5. GABA (Gamma-Aminobutyric Acid)
What It Is: A neurotransmitter that inhibits nervous system activity, promoting relaxation and reducing anxiety.
How It Works: GABA has a calming effect by preventing overstimulation of the nervous system.Dosage: 250 to 500 mg taken as needed, typically 30 to 60 minutes before stressful situations.
Considerations: The effectiveness of GABA supplements is debated, as it’s unclear how well GABA crosses the blood-brain barrier.

6. Valerian Root
What It Is: A medicinal herb commonly used to treat insomnia and anxiety.
How It Works: Valerian root increases GABA levels, promoting relaxation and reducing anxiety.
Dosage: 300 to 600 mg before bed, as it may also help with sleep.
Considerations: May cause mild drowsiness or dizziness, so it’s best taken in the evening.

7. Passionflower
What It Is: An herb traditionally used to treat anxiety and insomnia.
How It Works: Increases levels of GABA in the brain, which promotes relaxation.
Dosage: 500 mg of extract or 1-2 ml of tincture taken up to three times per day.
Considerations: May cause dizziness or confusion in some people, so it's best to start with a lower dose.

8. Omega-3 Fatty Acids
What It Is: Essential fatty acids found in fish oil, flaxseeds, and walnuts.
How It Works: Omega-3s support brain health and reduce inflammation, which has been linked to mood disorders like anxiety and depression.
Dosage: 1,000 to 3,000 mg of combined EPA and DHA daily.

9. B Vitamins
What It Is: B vitamins, particularly B6, B9 (folate), and B12, are important for brain function and the production of neurotransmitters like serotonin and dopamine.
How It Works: Deficiencies in B vitamins can contribute to anxiety and mood disorders.
Dosage: A B-complex supplement with daily recommended doses of B6, B9, and B12 can support nervous system health.
Considerations: B vitamins are generally safe, but high doses of some B vitamins (especially B6) can cause side effects like nerve damage if taken long term.

10. Lemon Balm
What It Is: An herb in the mint family traditionally used to relieve stress and anxiety.
How It Works: Lemon balm increases GABA levels and has been shown to improve mood and cognitive function.
Dosage: 300 to 600 mg per day.
Considerations: Generally considered safe, but it may cause drowsiness in some individuals.

Tips for Using Supplements Safely
Consult a Healthcare Professional:
Always consult with a doctor or healthcare provider before starting any new supplement, especially if you are taking other medications or have underlying health conditions.

Dr. Jin Sung is a Chiropractic Physician who specializes in the management of complex chronic conditions in Massachusetts, 30 minutes north of Boston. He utilizes natural and alternative therapies to help manage complex cases such as Hashimoto's, autoimmune conditions, IBS, SIBO, chronic fatigue, brain fog, early Alzheimer's, etc.

www.DrJinSung.com

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The content of this video is for educational purposes only and does not constitute medical advice. Please consult with your physician before embarking on any dietary changes or taking any nutritional supplements.