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In this day and age, its almost impossible not to experience some form of anxiety.
Anxiety can also include impatience, a need for perfection, and irritability, addsMary Tate, LCSW.
Behaviorally, anxiety may manifest as creating rituals, zoning out, and self-medicating with drugs or alcohol."
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Most of the time, anxiety is treated with medications and therapy.
But can supplements play a role, too?
In some cases, psychiatric medication can provide relief from severe anxiety.
Selective serotonin reuptake inhibitors (SSRIs) are highly effective in treating anxiety disorders.
This is where supplements can also play a helpful role, she adds.
Supplements can be a useful adjunctive treatment for managing anxiety, especially when combined with these other therapeutic approaches.
For instance, some herbs and minerals positively stimulate brain receptors and neurotransmitters, Sawhne notes.
They may even help reduce side effects from conventional treatments (such as SSRIs).
Keep in mind, though, that supplements aren’t a magic bullet for treating anxiety.
Its also imperative to ask a healthcare provider what the appropriate dose is for each supplement, Tate adds.
Just be sure to consult with a healthcare provider first before adding them to your regimen.
The recommended dose typically ranges from 100 to 200 mg per day, Routhenstein explains.
Side effects of L-theanine may include nausea, upset stomach, or headaches.
Magnesium
Magnesium plays an important role in regulating neurotransmitters like GABA and glutamate, says Sawhne.
This may help alleviate anxiety symptoms by promoting relaxation and reducing muscle tension.
Magnesium also has been studied for itsbeneficial effects on sleep, she says.
Magnesium can be found naturally in leafy greens, nuts, and whole grains.
But oftentimes, its challenging to get enoughfrom sunshine and food alone.
Vitamin D deficiency is linked to higher levels of anxiety.
Speak to a healthcare provider about getting blood work done to see if youre deficient in the vitamin.
But its imperative to know your levels before supplementing because it can build up in your system.
Probiotics
Have you heard of thegut-brain axis?
Essentially, theres a link between how your stomach is feeling and your mood, says Sawhne.
An astonishing95% of your bodys supply of serotoninresides in the gut.
What’s more, deficiencies invitamin B12andvitamin B6may increase the risk of anxiety and depression.
Side effects of taking B complex can vary since it contains eight different vitamins.
For instance,vitamin B2is what turns your urine bright yellow (or fluorescent green).
Talk to a healthcare provider or a registered dietitian about which B complex vitamin may be best for you.
Side effects of taking lavender supplementsmay include headache, increased appetite, and constipation.
Also, never take lavender oil directly, as it can have toxic effects on the body.
However, kava can easily become dangerous, she adds.
Kava should only be taken short-term.
From there, they can craft a treatment plan thats right for you and your health needs.
