DIETARY ANXIOLYTICS: NATURAL SUPPLEMENTS KNOWN TO REDUCE ANXIETY

DISCLAIMER
What follows is STRICTLY for information  purposes, it is not medical or expert advice. The contents below are based on various research studies, which means that they do not constitute a recipe in and of themselves. Any foods, if improperly ingested, could potentially cause serious health issues, so always check with a professional before making changes to your diet.
 PLEASE CONSULT YOUR DOCTOR BEFORE EXPERIMENTING WITH ANY NATURAL ALTERNATIVES.

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MINERALS

When magnesium was taken orally along with calcium supplements, anxiety was decreased compared to placebo. Similarly, supplementation with magnesium and vitamin B6 was shown to reduce GAD in women

Selenium: In clinical trials people given daily oral supplementations of selenium, for 5 weeks reported less anxiety

FATTY ACIDS

Omega-3 fatty acids: dietary omega-3 fatty acids have been shown to improve mood and reduced the risk of anxiety

VITAMINS

Vitamin C supplementation reduces anxiety by limiting the oxidative stress from metabolites and also by limiting cortisol (stress hormone).

Vitamin E also reduces anxiety and vitamin D reduces anxiety in people with fibromyalgia-associated anxiety.

AMINO ACIDS

Dietary deficiency in L-tryptophan, L-phenylalanine, or L-tyrosine leads to low serotonin synthesis due to the lack of availability of these building blocks and this dietary deficiency is associated with anxiety. L-lysine deficiency is known to increase the risk of anxiety in humans. In clinical trials, supplementation of the diet with the amino acid nutrient arginine reduces synthesis of the stress hormone, cortisol, in humans and may in this way be involved in the health of HPA-axis

Reference:

Alramadhan, E., Hanna, M. S., Hanna, M. S., Goldstein, T. A., Avila, S. M., & Weeks, B. S. (2012). Dietary and botanical anxiolytics. Med Sci Monit, 18(4), RA40-48. doi:10.12659/msm.882608

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