7 Supplements That May Help With Anxiety

Anxiety is part of the human experience; it transcends age, gender, socioeconomic status, cultural backgrounds and even celebrity. In 1967, while performing a concert in New York’s Central Park, Barbra Streisand bungled the lyrics to several of her songs. Her anxiety was so great — what if she forgot the lyrics again? — that she didn’t perform in front of an audience for another 27 years.

The good news is that the same brain that creates anxious thoughts can also subdue them. Here’s how you can quell your unease.

1. Consider supplements 

But speak to your doctor first, as many supplements can interact with prescription medications and cause side effects.

• B vitamins are vital for the production and regulation of neurotransmitters, which play significant roles in mood regulation. One study found that people who took 100 milligrams (mg) of vitamin B6 every day for a month reported less anxiety and depression. I recommend the full complement of B vitamins, which is often sold as “B50.” 
• Omega-3 fatty acids, including EPA and DHA, support brain health and reduce anxiety, but people often do not take a sufficient dose. One meta-​analysis found that those taking at least 2,000 mg of EPA and DHA daily saw reduced overall anxiety levels. A dose below 2,000 mg did not achieve this effect. Choose an omega-3 supplement with EPA and DHA in about a 1:1 ratio.  
• Kava has active ingredients called kavalactones, which can help relieve anxiety, protect neurons from damage and improve sleep. I always have kava tea with me. 
• Lavender, diffused or inhaled directly, can have immediate calming effects. While most essential oils are not meant to be taken orally, an exception is lavender — in a formulation called Silexan. It has been found in studies to reduce anxiety levels comparable to benzodiazepines. The standard dose is 80 mg daily; it is safe to take up to 160 mg per day.
• Inositol is found in small amounts in fruits, beans, grains and nuts, and can be taken as a supplement to treat anxiety and panic attacks. I usually have people begin with 3 grams and slowly increase their dosage to approximately 12 grams. 
• Magnesium supplements have been found to effectively reduce anxiety. I recommend 400 mg daily of magnesium citrate or glycinate. I also recommend a hot bath with 1 cup of Epsom salts — which is magnesium sulfate — added to the bathwater. The magnesium from the Epsom salts is absorbed through your skin. 
• Adaptogens are a unique class of herbal medicines that help the body adapt to stress. I frequently recommend ashwagandha (Withania somnifera), which helps reduce anxiety, lowers cortisol levels and can improve sleep; the dose is 300 mg twice daily of ashwagandha extract. 

2. Get excited

Harvard Business School researcher Alison Wood Brooks subjected study participants to a series of stressful tasks and instructed them to say, out loud, either “I am anxious” or “I am excited,” or nothing at all. The “excited” participants performed better every time. Just by saying “I am excited,” you can transform your anxiety into enthusiasm.