How to Relieve Anxiety Naturally (10 Supplements)

Anxiety is like a bucket of water. If we keep adding stressors to the bucket, over time it fills up. Until, one day, it overflows.

Have you ever experienced a stress tsunami crash down onto you and you lose all sense of control?

When this happens, you feel like you're no longer behind the wheel. There seems to be no way to break away from that seemingly infinite spiraling of emotions, thoughts and feelings. You're swimming in the middle of the ocean with no land in sight.

This persistent nervousness and worry can be triggered from memories of past events, ruminations of present events or anticipations of future events. Fear is the groundwork of anxiety — fear of the unknown.

During these bizarre times we have two choices. We can either plant our garden with fear and dis-ease or we can grow trust and security. Unfortunately this is much easier said than done.

We cannot expect healthy change to come out-of-the-blue without any forethought, work, or practice. Sure, you can begin to take these supplements daily, incorporate a daily meditation, cold shower, exercise regimen and drink a potent plant-powered smoothie every morning but if you resist the subconscious you may never unpack the anxiety-ridden luggage.

It could be a tense relationship, a lousy job, a financial burden, that stack of schoolwork, emotional trauma, medical illness, illicit drug use... anything you can practically think of in day-to-day life. If you don’t tap into these underlying things and acknowledge their dominant influence on your emotions, thoughts and feelings then you may never feel anxiety-free.

“I have anxiety"

Those words in itself can be looked upon as empowering. Saying “I have anxiety” alludes to the fact that anxiety is not you, it is only a part of you. You have it. Yet you don't have to...

You can either rip the leech off your chest, examine it and throw it out of your current state of being or you can allow the leech to suck away your energy, intuition and serenity. Examining what is causing the anxiety is the key. After this intentional mindfulness, you can rest it aside. You can detach from it.

Improving your mental state free from negative flashing images, inhibitions, reminders and “what ifs” of life can be easier than one may think. After you set in stone the foundations of wellness, you can bolster your body and brain to another level with other modalities such as this list of effective natural supplements.

The best part is, these supplements aren’t merely a bandaid like SSRIs, antidepressants and other artificially-stimulating pharmaceuticals. Although there can be a time and place for these drugs, they aren't the healthiest long-term solution.

Most of these natural supplements like magnesium and vitamin d3 can target the root cause of anxiety and depression. Even if you don’t think you have anxiety, they will completely revamp your way of life. Get ready to improve your sleep, mood, cognition and recovery within a couple weeks of use (or perhaps in a single day)!

Magnesium

As a cofactor involved in over 300 enzymatic reactions in the human body including protein synthesis, blood glucose control, muscle and nerve function, and blood pressure regulation, magnesium is a much-needed macro-mineral. An adult contains over 20g magnesium, with 50% to 60% present in the bones and most of the rest in soft tissues.

In this day and age, agricultural soils are madly nutrient-depleted, especially in magnesium. Stress and environmental toxins also deplete magnesium stores in our bodies making supplementation a necessity. Seriously guys, over 75% of the population is magnesium deficient. Even if you chow down on spinach, dark chocolate, avocados, and nuts on the daily, you most likely remain on the low spectrum.

Magnesium can help support your body by:

• strengthening bones

• relieving muscle tension and muscle spasms

• reducing fatigue and muscle weakness

• improving sleep

• helping muscles to recover after doing exercise or playing sports

• repairing skin

• metabolism

• electrolyte balance

• normal functioning of the nervous system

• normal protein synthesis

I recommend taking any form of magnesium ending in “-ate” such as glycinate, citrate, threonate, or malate because they are much better absorbed than oxide (oxide will explode the back of the toilet seat).

Glycinate and citrate are best for relaxation and sleep, threonate is fantastic for cognition, and malate is great for a calm energy during the day. All will help with anxiety to some degree or another, but glycinate is by far the chillest form.

Popping magnesium with vitamin D3 (see below), zinc and B6 helps with the absorption, therefore increasing it’s potential to ward off anxious vibes.

Vitamin D3

As you probably already know, vitamin D3 is known as the sunshine nutrient because a bulk of synthesized vitamin D3 comes from adequate sun exposure. However, regardless how much time you lay around a pool tanning while eating sardines and mushrooms, it’s awfully hard to attain an optimal status. Genetics and skin tones (i.e melanin concentrations) play a significant role in the absorption of UV photons. This is why supplementation is imperative.

This research article and many others dive into the legitimacy of vitamin D3 supplementation on anxiety, depression and overall brain health. One well-structured 2017 study found that taking vitamin D supplements improved both depression and anxiety in women with type 2 diabetes.

The key is to consume vitamin D3 side by side with magnesium and vitamin k2. This will help with the bioavailability, or the degree at which your body can absorb a mineral or vitamin. Bioavailability is influenced by the interaction of other nutrients. That’s why it's not a good idea to consume just vitamin d3 without adequate amounts of other vitamins and minerals. Vitamin D simply can't be metabolized without sufficient magnesium levels, meaning Vitamin D remains stored and inactive for as many as 50 percent of Americans.

I recommend consuming at least 2,000IU of vitamin D3 with K2 daily (year-round) to build a strong immune army and psyche. Take it during the day to avoid triggering a slight “awake” response in the body.

L-Theanine

One of my top-notch supplements for a relaxed yet focused vibration is L-Theanine. This amino acid occurs naturally in many teas such as green and matcha, which is why these delightful drinks don’t give you that horrible jitteriness when drinken in abundance. L-Theanine balances out caffeine's stimulatory nature so if you ever drink too much cup o’ joe in the mornin', you can pop a couple capsules to counteract the effects. I like to take a 2:1 ratio of L-Theanine to caffeine for the smoothest energy. For example, one large cup of coffee is around 100mg so taking 150-200mg of theanine may ease your any tension.

For common anxiety purposes, I recommend starting off with 200mg then, if the racing thoughts persist, you can up the dosage to 400mg. It's really hard to overdose on this stuff, so don't "stress" it. L-theanine can be taken in powder or capsule form for dirt-cheap online. Just make sure to buy third-party tested and GMP (Good Manufacturing Practices) like any supplement.

CBD (Cannabidiol)

Derived from the hemp plant (Mary Jane’s cool cousin), CBD is a potent molecule that targets the biological endocannabinoid system (ECS). All vertebrates and invertebrates are known to have an ECS. This system contains endocannabinoids which are endogenous fat-soluble neurotransmitters that play a special role in our overall health and wellbeing. These endocannabinoids bind to receptors scattered throughout the body targeting the central and peripheral nervous system.

CBD promotes relaxation, homeostasis, reduces pain sensation and decreases inflammation; therefore, a perfect adaptogen for anxiety. It doesn’t get you high like THC in marijuana, but it will calm your nerves.

However, despite all the goodness that grows from CBD, it's a shady, unregulated market. The market is flooded with competitive phoney brands that sell green-washed products. The CBD either doesn’t absorb (not bioavailable) or the tinctures and capsules are filled with toxic ingredients like heavy metals that can spark further health issues.

That’s why I have been taking CBD American Shaman for over 3 months daily now. Rest assured that CBD American Shaman products are CO2, Terpene rich, 100% organic, gluten-free, non-GMO hemp and has no traces of heavy metals or insecticides and are made from Kentucky and Montana grown industrial hemp. Lab reports on their products are available for review on the company website.

Want to learn more about this wonder drug? Check out my blog CBD: Cultivate Better Days.

Ashwagandha Root

This ayurvedic Indian herb is touted for it's powerful adaptogenic properties in reducing the cortisol-stress response. Although ashwagandha has been taken for centuries to increase libido, energy, metabolism, and to boost mood, it's just now sparking attention in the western world for it’s various medicinal benefits. It helps the body reach a state of balance after some consistent use (i.e. 60 days).

KSM-66 (yes, it sounds like a droid from Star Wars) is an ashwagandha extract that has been scientifically proven to alleviate stress and promote well-being. Take 300mg twice daily with food.

I pop a couple capsules of ashwagandha every afternoon 60-90 days consecutively throughout the year, then abstain for a couple weeks. That way I can avoid dependence for its therapeutic properties and allow the plant medicine to work at full capacity for stress and recovery.

Valerian Root

Want a legal way to trip balls every night? Look no further than valerian. This is one of my favorite herbs for a restful REM-loaded sleep. It has been shown to enhance the dream state allowing one to tap deep into their subconscious and internal workings.

Valerian is a perennial flowering plant native to Europe and Asia and has been consumed for thousands of years for it's calming and sedative effects. It’s widely available as a supplement in capsule or liquid form (or it can be made into a warm tea).

Valerian operates similarly in the brain to anti-anxiety meds like Xanax and Valium. It inhibits the breakdown of GABA, an important neurotransmitter that reduces neuronal excitability throughout the nervous system, and the overreactivity of the amygdala, the portion of the brain responsible for the fight-or-flight fear response.

I usually take valerian 2 hours prior to sleep because during the middle of the day it can make you quite drowsy. I notice a significant difference in full-body peacefulness within an hour. My muscles begin to get extremely loosey-goosey and my mind significantly quiets down, especially when I stack valerian with the rest of these anti-anxiety natural remedies.

Lemon Balm

Lemon balm is a lemony smelling herb in the mint family and is grown all around the world. It is mainly appraised by people with anxiety, insomnia, indigestion, and stress. So, basically every human being… because who isn't stressed?

Although human research studies are limited, in vitro studies are quite promising in regards to kicking-up the immune system. Lemon balm also contains a compound known as rosmarinic acid that appears to have antioxidant and antimicrobial properties.

Lemon balm has a similar vibe to L-Theanine in that shortly after consumption you'll notice a calm focused energy that won’t disrupt sleep. This makes it a viable option during the day when you have to study, drive, or run errands.

Saffron

This is one of the most expensive spices in the world — $500 to $5,000 per pound (450g). These numbers shouldn’t scare you away if you're on a tight budget but they should entice you to dig deeper into the anti-anxiety trenches.

Saffron is a powerful antioxidant, immune-booster, metabolism-booster and cancer fighter. It has even been shown to support libido and sex drive. But the thing people rave about is saffron’s mood-boosting essence. Saffron can help with cognition in a variety of ways by balancing levels of dopamine, norepinephrine, and serotonin, all which play a role in our attention span, love-life, and creativity. This is particularly beneficial for pregnant or menstruating women, whose hormonal imbalances often lead to anxiety and emotional instabilities.

Omega-3s (Fish Oil)

Not all fats are created equal. Some fats can wreck your healthspan like the rancid omega-6s found in vegetable oils (i.e. canola) and trans fats found in processed junk food like Jif peanut butter.

On the other hand, omega-3s found in fatty cold water fish, walnuts, flax, and blue-green algae optimize one’s metabolism, mood, eyesight, heart health, and keep inflammation at bay.

The 3 types of omega-3s, ALA, EPA and DHA, fight oxidative stress in the body thereby preventing disease and imbalances from occurring. The ideal ratio of omega-6 to omega-3 is 4:1, although many health professionals aim for a 1:1 ratio. To put this in perspective, the average American eats an inflammatory bucket of 10:1 to 25:1. This is because of the fast food and junk food industry soaking their synthetic food-like products in harmful soybean, canola, sunflower, and safflower oils.

Your best bet in fighting anxiety and depression would be to take a high quality fish oil loaded in DHA and EPA while cutting out the inflammatory veggie oils. Carlson and the naturopathic-accredited Thorne are top-tier brands. Both have good manufacturing practices and unlike many shady cheap fish oil brands on the market, they are sustainably caught and have a solid ratio of EPA:DHA (around 2:1).

B-Vitamin Complex

B-vitamins are a group of nutrients critical for health and longevity. Most individuals obtain a sufficient amount through diet, but with high stress levels, lack of sleep, genetics, alcohol, and environmental influences, supplementation can help achieve balance and equilibrium.

There are 8 B-vitamins necessary for human life:

B1 (Thiamine)

B2 (Riboflavin)

B3 (Niacin)

B5 (Pantothenic Acid)

B6 (Pyridoxine)

B7 (Biotin)

B9 (Folate)

B12 (Cobalamin)

Since these guys are water-soluble, they do not get stored in our tissues and are constantly flushed out through urine and sweat. That being said, we must consume them daily.

B-vitamins are often taken to kick-up mood and reduce fatigue making it perfectly suitable for people with anxiety and stress. Most of the B-vitamins on the list like B9 and B12 are precursors to serotonin, the “feel-good” hormone. Low levels of serotonin is linked with depression which is why you need B’s to feel your best. The prefer the Thorne multivitamin because it's loaded with all sorts of bioavailable plant medicines along with the critical B-vitamin complex.