Herbs and Supplements for Anxiety: The Pros and Cons

Most people dealing with anxiety have tried just about everything to combat its effects, including the use of prescription drugs. But what if you don’t have insurance and can’t afford those drugs? Perhaps you have tried to deal with anxiety by taking medication, but have become wary of its side effects. The good news is that there are several natural alternatives that can benefit people with stress and anxiety. Below, I’ll take a look at several natural herbal remedies and supplements aimed at managing anxiety, which can also help manage stress, moodiness, and insomnia associated with the disorder:

USEFUL HERBS:

Natural herbal remedies have long been used to help treat mental and physical disorders associated with stress and anxiety. There are many herbs known to help ease symptoms, however many of them are simply home remedies with little scientific backing for anxiety control. Here we will only deal with the ones that have been most proven to be effective. When dealing with anxiety, consider the following herbs:

kava kava

Kava Kava’s roots come mainly from the tropical countries of Polynesia, although it is now also grown in other places where the warm climate allows (such as Hawaii).

Pros: Produces a remarkably alcohol-like “high” (no dizziness), and is a great choice for hours of real stress and anxiety relief. As opposed to creating hangover symptoms similar to alcohol. It can be purchased in pre-mixed and prepared bags.

Cons: Expensive. Not available in most land stores (but available online). Illegal in many countries, but is legal in the United States. Using ground roots, the preparation is complicated and requires a lot of cooking time. It has a terrible taste that is best described as “mud juice”.

valerian root

Taken during times of stress and anxiety, this herbal remedy can help calm the nervous system. Wait 30-45 minutes for the effects of the valerian to kick in. NOTE: It is said that combining valerian with passion flower or skullcap is more effective in controlling anxiety.

Pros: Cheap. Available in most places where vitamins are sold. The effect wears off in several hours, unlikely to leave you groggy the next morning; therefore, it can be consumed if you wake up during the night and cannot go back to sleep.

Cons: Mild effect, perhaps too mild to notice, especially if your anxiety is accompanied by excessive racing thoughts. A small percentage may experience an upset stomach or diarrhea some time after taking valerian.

Grass of San Juan

This herb is so well researched, documented, and proven that several European countries only offer St. John’s wort on prescription. It has been used for centuries around the world to treat depression and low moods. NOTE: When shopping for the most potent St. John’s wort, look for 3% standardized extract of St. John’s wort. If the label does not state standardization or shows a percentage, or if it indicates. 1% hypericum, avoid buying the product!

Pros: Fairly inexpensive and readily available wherever vitamins are sold. Although it is not used directly to control anxiety symptoms, it has a strong documented reputation for being effective for people with anxiety who also suffer from depression. Side effects appear to be minimal, even at high doses.

Cons: Will not work for severe depression (only mild to moderate). A fairly high dose (over 2000mg/day) is required to see the best results. It can take four to eight weeks before positive effects are noticed, which deters many patients who want answers now.

USEFUL SUPPLEMENTS:

5-HTP

5-HTP is a relatively new supplement for the last decade. It’s actually a derivative of L-tryptophan, an amino acid that was banned by the FDA in the 1990s after a bad batch overseas killed some unassuming victims. With its safety now well documented, 5-HTP has quickly earned a reputation as an effective mood enhancer by boosting the brain chemical serotonin. This chemical, which is normally produced naturally by the brain, is often lacking in people dealing with anxiety who also experience low moods or depression.

Pros: Works quickly (often in just minutes) to improve low moods. Good stress and anxiety fighter when starting to deal with symptom flare-ups. It can help induce sleep in anxious patients who suffer from insomnia at bedtime.

Cons: Can be mildly addictive if taken regularly for more than a few weeks. It can induce an unpleasant “racing high” feeling if taken in very high doses (only take the recommended dose printed on the bottle).

L-tyrosine

Like serotonin, there are two other notable brain chemicals that can regulate mood. These are norepinephrine and dopamine. L-Tyrosine is an amino acid that has been scientifically shown to enhance both. This chemical is usually adequately present in most people, but may be lacking in some people with stress-induced anxiety.

Pros: May improve mood if you are dealing with stress and anxiety while also suffering from depression. Helps combat stress. Few side effects, even at high doses.

Cons: Does not produce any noticeable effect for many people. A high dose (more than 3000mg/day) is often required to see positive results, so it can be a bit expensive. It can take weeks to notice any effect.

melatonin

If you are dealing with anxiety and experiencing bouts of insomnia, many use melatonin as a safe alternative to prescription sleeping pills. Take 30-45 minutes before going to bed.

Pros: Proven effectiveness in many case studies. Cheap and readily available wherever vitamins are sold. Unlike drugs, melatonin has minimal side effects (little to no morning grogginess).

Cons: Works great for some people, doesn’t work at all for others. It is known to produce ‘vivid’ dreams, making it dangerous for those who have frequent nightmares or other similar sleep disorders.

other supplements

Magnesium is often found to be in short supply in patients dealing with stress and anxiety, and taking a healthy daily dose is said to help promote relaxation of the body. Magnesium can also help people with mild insomnia when taken at bedtime. Two other minerals, potassium and calcium, can also be beneficial if added to your vitamin regimen.

B-Complex (or any B vitamin) is a great option to take daily to help calm your nervous system.

Although I no longer have panic attacks, nor have I tried it, it is said that the Inositol supplement (up to 400 grams 3 times a day) may show some benefit when you feel the onset of panic approaching.

CONCLUSION:

While there is no magic herb or supplement that is used specifically to manage anxiety, there are many that seem to help people dealing with anxiety-related depression (St. John’s wort being the best example). The theory is that if you improve mood, you are also indirectly controlling anxiety symptoms. Also, quite a few of the supplements mentioned above have tremendous sleep-inducing qualities (melatonin and valerian being the best examples). If you’re dealing with anxiety, combining most of these herbs and supplements for added effect is generally considered safe, but it’s still good practice to experiment with caution.