Top Five Natural Supplements for Anxiety

Anxiety is one the most frequent concerns that I face in my practice. While therapy and medication can be effective, I like to leverage natural supplements to bolster the overall efficacy of the treatment plan. Here are my top five natural supplements that I leverage to accomplish better results.

1. L-Theanine

L-Theanine is an amino acid commonly found green tea extract. L-Theanine works by increasing the production of neurotransmitters like serotonin, dopamine, and GABA. Many studies show that L-Theanine can help reduce anxiety symptoms by enhancing focus and attention while promoting a sense of tranquility. It can be particularly useful for people dealing with stress in work or social situations. For a mild yet effective calming effect, L-Theanine is a top contender.

2. Lavender

Lavender is well-known for its calming properties, and its use as a natural remedy for anxiety has been supported by studies. The essential oil of lavender has been shown to reduce feelings of anxiety and stress in both clinical settings and everyday life. In fact, studies have found that inhaling lavender essential oil or using it in aromatherapy can help reduce symptoms of anxiety and promote relaxation. Lavender supplements are also available in pill or capsule form, which may provide a more consistent and long-lasting effect.

3. Magnesium

Magnesium is an essential mineral that plays a role in hundreds of biochemical processes in the body. It’s known for its ability to support muscle function and bone health, but it also has a calming effect on the nervous system. Supplementing with magnesium may reduce the body’s physical response to stress and promote relaxation by regulating the production of stress hormones. It can also improve sleep quality, which is often disturbed in anxious individuals. For those dealing with both physical tension and anxiety, magnesium can offer a dual benefit.

4. Ashwagandha

Ashwagandha is an adaptogenic herb that has been used in traditional Ayurvedic medicine for centuries. It’s known for its ability to help the body cope with stress and restore balance. Studies have shown that ashwagandha can reduce cortisol levels, the hormone responsible for stress, and improve overall resilience to anxiety. The herb works by regulating the body’s stress response, which can lead to a calmer and more balanced mood.

5. Valerian Root

Valerian root has a long history of use as a natural remedy for anxiety, insomnia, and stress. It is most commonly known for its ability to promote relaxation and improve sleep. Valerian works by increasing GABA (gamma-aminobutyric acid) levels in the brain, which helps reduce neural activity, leading to a calming effect. Many people find that taking valerian root in the evening helps them unwind, reduce stress, and enjoy a more restful night. It’s a great option for those whose anxiety interferes with their ability to sleep.

Conclusion

In my integrative psychiatric practice, I leverage these five natural supplements to combat anxiety. My clients love them because these supplements can offer a valuable complement to the traditional anxiety treatments, providing relief without the side effects of psychiatric medications. If you would like to harness some of these supplements in your struggle against anxiety, please reach out. With the right approach and the right supplement, we can reach a calmer, more peaceful state of mind.

SAMe: The Nature’s SSRI

Many people struggle with mood disorders, stress, or even conditions like depression and anxiety. In the search for natural ways to improve mental health, one compound that has gained attention is S-adenosylmethionine, or SAMe for short. But what exactly is it, and how does it help achieving our mental well-being?

What is S-adenosylmethionine (SAMe)?

SAMe is a naturally occurring compound found in every cell of the body. It’s involved in many vital processes, including the production of neurotransmitters—chemical messengers that help brain cells communicate with one another. These neurotransmitters, such as serotonin, dopamine, and norepinephrine, are crucial for regulating mood, emotion, and even cognitive function.

SAMe is produced in the body from an amino acid called methionine, which we get from foods like meat, fish, and some plant-based sources. While SAMe is made naturally, there are times when the body’s levels of this compound might be lower than ideal—especially in cases of mental health conditions like depression.

How SAMe Can Help Mental Health

1. Improving Mood: One of the most well-known benefits of SAMe is its potential to lift mood and help alleviate symptoms of depression. Research has shown that SAMe supplementation can help increase levels of key neurotransmitters that affect mood, including serotonin and dopamine. These chemicals play an essential role in regulating our emotions, and when they're in balance, they can contribute to feeling more positive and stable.

2. Supporting the Body’s Stress Response: Chronic stress can take a toll on mental health, leading to feelings of anxiety, irritability, and even burnout. SAMe has been shown to help regulate the body’s response to stress by supporting the production of compounds that reduce inflammation and improve overall brain function. This can lead to a better ability to cope with daily stressors.

3. Reducing Symptoms of Depression: Several studies have suggested that SAMe can be as effective as prescription antidepressant medications for some people with depression. Since SAMe works by increasing the activity of mood-regulating neurotransmitters, it may help improve symptoms of low mood, sadness, and even loss of interest in activities. This makes it a potential natural option for those who prefer to avoid pharmaceutical treatments.

4. Cognitive Function: SAMe is involved in several processes that are important for brain health, including the formation of the “mood” neurotransmitters and supporting the body's methylation pathways (which influence gene expression). Some research suggests that SAMe may even help protect cognitive function, which is crucial for mental clarity, memory, and focus, especially as we age.

5. Supporting Liver Health: The liver is a critical organ in detoxification and the breakdown of toxins, including medications and alcohol. SAMe has been studied for its ability to support liver health and regeneration. By supporting liver function, SAMe helps clear out toxins that may have a negative impact on brain chemistry, which could in turn improve mental health.

Who Can Benefit from SAMe?

SAMe may be especially beneficial for individuals who experience:

• Mild to moderate depression

• Anxiety or stress-related disorders

• Mood fluctuations or irritability

• Cognitive difficulties or brain fog

However, it’s important to note that while SAMe has shown promise in helping with these mental health issues, it should not be used as the cure for your mental health symptoms. But it poses itself as one of the effective treatment modalities, especially for those looking for more natural means of treatment.

Are There Any Side Effects?

Generally, SAMe is considered safe when taken at recommended doses. However, some people may experience mild side effects such as nausea, headaches, or digestive discomfort. For those with bipolar disorder, there is a risk that it may trigger manic episodes. As a psychiatrist with experience in leveraging natural supplements, I have helped many patients harness this amazing natural supplement while mitigating unwanted adverse effects.

Conclusion

As a “natural psychiatrist” SAMe is one of the natural supplements that I like to keep in my armamentarium. By boosting levels of mood-regulating neurotransmitters and supporting other brain functions, it has shown potential in reducing symptoms of depression, improving mood, and even enhancing cognitive function. If you are looking for an effective natural supplement to improve your mental health symptoms, SAMe might be worth exploring. As a psychiatrist, I am dedicated to help you achieve the best of your mental health, and SAMe could play an important role in the process.