- Persistent anxiety can negatively impact mental health, overall well‑being and quality of life.
- While lifestyle factors play a big role in managing anxiety, research shows that certain natural substances and supplements can offer additional support.
What is anxiety?
Anxiety is an emotional state and, to some extent, an evolutionary trait. In early human existence, it worked alongside fear as a "blueprint" for avoiding danger and ensuring survival. However, in today’s world, anxiety has lost much of its advantageous function. While fear is an emotional response to a specific and tangible stimulus, anxiety is often linked to an abstract premonition of something bad and the subsequent negative feelings arising from the situation. When this emotional state occurs without an actual threat or persists for long periods, it may be classified as an anxiety disorder. This disorder can make life challenging, creating a constant state of unease and simulating persistent anxiety. Anxiety disorders are associated with feelings of discomfort, irritability or loss of control, inability to concentrate or difficulty sleeping.
If left untreated, anxiety disorders can severely diminish quality of life and negatively affect overall health. Potential consequences include poor quality sleep, impaired immune function or increased levels of stress hormones. In severe cases, anxiety can lead to self‑harm or substance abuse, posing immediate threats to health and life.
How to work with pathological anxiety? Lifestyle factors are the most important
Before introducing the research‑backed substances that may help alleviate persistent anxiety, it’s important to understand the broader process of "healing." Just as with weight loss, you cannot rely solely on supplements to solve the problem. Your overall lifestyle, habits, and daily routines are absolutely critical. While the supplements mentioned below can significantly support your efforts, they won’t work in isolation without addressing other key factors
What areas should you focus on for anxiety relief?
Sleep
The relationship between anxiety and sleep is bidirectional. Sleep deprivation can intensify feelings of anxiety, and anxiety itself can disrupt falling asleep or impair sleep quality. This creates a vicious cycle that isn’t always easy to break.
To make progress, you need to prioritise quality sleep that lasts long enough. Focus on the aspects of sleep you can control: Turn off digital devices at least an hour before bedtime; ensure your sleep environment is cool and fresh, and activities such as reading a book, drinking warm tea, meditating, practising breathing exercises, or listening to calming music can help. Over time, these routines signal to your body that it’s time to wind down, naturally promoting relaxation before bed.
Diet
A balanced diet plays an important role in maintaining mental health and dealing with anxiety. In particular, optimal energy intake (i.e., neither low energy nor overeating), adequate intake of fruits and vegetables, omega‑3 fatty acids, protein, adequate intake of micronutrients such as zinc, magnesium, or selenium, and supplementation with probiotics have been shown to be positive in studies.
Conversely, negative effects on anxiety states have been associated mainly with disordered eating, excessive consumption of processed foods, insufficient protein intake or excess fat in the diet.
Learn more: How to Eat More Healthy?
Drinking patterns
Just like diet, drinking water is essential not only for physical health but also for mental well‑being. Research shows that dehydration and an inadequate fluid balance can worsen feelings of anxiety. Moreover, the type of beverages consumed matters—excessive intake of sweetened drinks has been shown to negatively affect mental health, as confirmed by a 2019 study.
Working with stress/therapy
Modern technology has made life easier in many ways, but it has also accelerated the pace of daily living. The line between work and leisure has become increasingly blurred, and the expectation of solving everything instantly and online adds to the pressure. As a result, learning to manage stress—a natural part of today’s lifestyle—is more important than ever.
There are many techniques for managing stress. First and foremost, it’s important to set boundaries, separate work from rest, and develop the ability to "switch off". Simple but effective methods include mindfulness, breathing exercises, meditation, yoga, journaling or psychotherapy, where you can often make progress much faster under the guidance of a professional.
Movement
Physical activity is a big component of maintaining mental health. Regular exercise not only reduces the risk of chronic diseases like cardiovascular disease, type 2 diabetes, and obesity, but it also strengthens the immune system. Studies have shown that physical activity strengthens the immune system and reduces feelings of anxiety.
Research‑proven substances and supplements that help with anxiety
For even better results, you can add research‑proven natural substances and supplements to the lifestyle factors mentioned above to support your efforts to tamp down anxiety.
Herbs
- St. John's Wort - St. John’s Wort is a well‑known herb recognised for its positive effects on mental well‑being, sleep, and stress relief. It has even been observed to have positive effects in the treatment of mild to moderate depression, though severe cases may require other treatments. Additionally, St. John’s Wort may alleviate the symptoms of premenstrual syndrome. However, a key disadvantage of St. John’s Wort is its potential to interact with certain medications, reducing their effectiveness. It is essential to consult a doctor or pharmacist before use, especially if you are taking medications like contraceptive pills or antidepressants.
- Lemon balm -Traditionally used in teas for relaxation, lemon balm has shown promising results in recent scientific research,suggesting its effectiveness in anxiety therapy. It may also help improve sleep quality and provide relief from mild depressive states.
- Passionflower - Passionflower is a relatively new contender in anxiety therapy, with much of its research initially conducted on mice. But there are also studies with human subjects that confirm a possible positive effect. While more research is needed to determine optimal dosages and safety, most studies report no serious side effects. One study did note a risk of dizziness, drowsiness or confusion.
- Ashwagandha- Ashwagandha is probably the most well‑known adaptogen, helping the body manage stress and dampen the stress response. It has been shown to reduce the level of stress hormones and support the function of the immune system, among other things. Its effects have also been shown to directly reduce feelings of anxiety.
- Rhodiola Rosea - Rhodiola rosea, another member of the adaptogen family, works by influencing the synthesis, transport, and receptor activity of certain neurotransmitters.These mechanisms enhance the body’s ability to cope with stressful situations and reduce feelings of anxiety.
Other supplements
- Lysine - Lysine is an amino acid primarily found in animal‑based foods such as meat, fish, dairy products, and eggs. It is also present in smaller amounts in plant‑based sources like soy and legumes. Studies show that for individuals with low dietary lysine intake, supplementation—especially when combined with L‑arginine—may help alleviate feelings of anxiety.
- Magnesium - Although research often reports subjective relief of anxiety in patients after magnesium supplementation, objective evidence is still lacking. However, a 2012 study in mice showed that magnesium deficiency may be associated with an increase in anxiety. In any case, magnesium is important for normal nervous system function, and, especially in physically active people, the need for magnesium can be greatly increased.
- B vitamins - B vitamins are essential for the proper functioning of the nervous system. Their positive impact on anxiety has been supported by several studies, particularly when combined with probiotics.
- Probiotics - The state of the gut microbiome significantly influences overall health through the gut‑brain axis. Probiotic supplementation has been shown to enhance tryptophan production—a precursor to serotonin, commonly known as the "happiness hormone." This connection highlights the potential role of probiotics in reducing anxiety.
Bottom line
Persistent anxiety can make life very unpleasant. The most important factors in treating this condition are adequate sleep, a good diet, drinking water, managing stress and exercise. However, current research confirms the effects of certain herbs and other substances that can help reduce feelings of anxiety. These include St John's wort, lemon balm or adaptogens, such as ashwagandha or rosehip. Other substances include lysine, magnesium, B vitamins, or probiotics.