Nutritional Deficiencies and Supplements for Anxiety
In this article, I’ll be detailing the specific supplements that have been shown to be effective for anxiety in the clinical studies performed to date. I’ll also be detailing some of the nutritional deficiencies that are associated with anxiety, which may often exacerbate the state. There are many other supplements that have been researched which I have not expanded on here. This is due to the fact that the studies performed on these so far have either shown mixed results in their efficacy as it relates to anxiety, or that they have significant potential to give rise to side effects. These are: Omega 3 fatty acids, L-Theanine, Probiotics, Valerian Root, St. John's Wort, Chamomile, Glycine, Rhodiola Rosea, GABA, Inositol, and Kava. Each of these are not without their own merits, and some of which have shown to demonstrate efficacy in other emotional disturbances/mental health disorders; however, their utility for anxiety is currently limited.
Without further ado, the following is a list of supplements and potential nutritional deficiencies that are useful to consider when addressing anxiety.
Magnesium - This trace element, being a cofactor to over 300 enzymes in our body, is not surprisingly implicated in a wide array of disorders, anxiety being one of them. Evidence is relatively small, but general findings from case histories and preclinical studies have found strong associations between magnesium deficiency and both trait and state anxiety, as well as improvements in these symptoms after supplementation.
Vitamin B6, B9, B12, Vitamin D and Zinc - My inclusion of these here is less a result of the clinical findings to date. But because the deficiencies in levels of these vitamins are common, and more common for those with anxiety-related disorders, supplementation of these, especially if deficient, will go a long way to further maximising well-being, and are generally indicated for overall health for those not receiving adequate amounts of these elements and vitamins in their diet.
Ashwagandha - Evidence from clinical studies generally supports the use of this in alleviating both anxiety and stress. For anxiety, the use of ashwagandha at doses of around 600 mg/day was shown to be most effective, and for stress, individuals can get away with slightly lower doses to reap the benefits shown in the studies to date.
Saffron - As a supplement, this has traditionally been used for muscle cramps and asthma. Two small studies to date demonstrate its efficacy in relieving symptoms of anxiety, both taken on its own, and taken alongside a typical antidepressant.
Passion Flower -The benefits demonstrated by passion flower supplementation in studies to date are very encouraging. However, the evidence regarding guideline dosing and the feasibility of long-term use remains inconclusive. Additionally, the understanding of its potentially inactive ingredients remains slightly ambiguous; therefore, further research is needed to fully comprehend its potential effects. However what we do know is that passion flower, in either droplet or tablet form, demonstrates marked symptom reductions in anxiety comparable to some benzodiazepines, which should typically be avoided and only used when necessary due to their addictive properties and long-term side effects. The doses used in studies typically ranged from 400 - 800 mg daily, with larger doses divided into two or three smaller doses, rather than taken all at once. More information is needed to recommend this with certainty, but the results so far have been very encouraging.
CBD - I’ve included CBD in this list as it’s subject to a lot of talk, driven primarily by the case reports on its effect on anxiety. Most recent studies are mixed on this, with the majority of studies showing modest improvements in reported anxiety with CBD in comparison to placebo. I understand that CBD is the subject of extensive ongoing research, so I am confident that our understanding of it will soon become clearer.
Lavender - Studies to date investigating the effects of lavender on anxiety are promising. However, much of the information on lavender is dubious due to potential biases. Since the scent of lavender is easily recognisable, it is difficult to create a reliable placebo to compare it too. Regardless, inhalation of lavender during aromatherapy sessions has consistently demonstrated a reduction in symptoms of anxiety. Not only this, but a controlled study investigating the benefits of lavender oil via capsules, containing both 80 mg and 160 mg daily, were both superior to placebo in reducing states of anxiety, stress and instilling a sense of calmness. Given the minimal side effect profile, the nature of the fact there are no withdrawals, this seems to be a viable option, despite the need for more well-regulated research to further ascertain guidelines for its use.
L-Lysine and L-Arginine - To date, these supplements have only been studied in controlled trials when used in combination. Both of which, however, have shown to reduce both state and trait anxiety levels, and demonstrated a reduction in salivary cortisol after a course of taking these supplements when compared to the placebo group. Although there are only two studies to reference, it is fair to say that the findings are promising at this point.
That concludes our discussion on nutritional deficiencies and supplements for anxiety. It's important to note that this is not a blanket recommendation for everyone. As with any supplement or medication, it's always crucial to consult with the appropriate clinician before considering starting any of these. This essential precaution will minimise any unnecessary risk (as relevant medical conditions or prescription medications you may also be taking needs to be taken into account). This article is merely an overview of the evidence to date, aiming to inform the wider audience. Anyway, I hope this has been of some help. And as always, please feel free to reach out to myself if you have any questions regarding the information covered in this segment.
Resources
*(not all of the studies have been included, due to the sheer number referred too—they will of course be available upon request)*
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9292249/magnesium
https://www.mdpi.com/2072-6643/11/9/2232vitaminB
https://pubmed.ncbi.nlm.nih.gov/10907676/zinc
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/ashwaganda
https://academic.oup.com/nutritionreviews/article/77/8/557/5499264?login=falsesaffron
https://onlinelibrary.wiley.com/doi/abs/10.1046/j.1365-2710.2001.00367.xpassionflower
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5139955/pdf/IJPS-11-191.pdfpassionflower
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4604171/CBD
https://www.asian-nursingresearch.com/article/S1976-1317(21)00077-3/fulltextlavender
https://www.jstage.jst.go.jp/article/biomedres/28/2/28_2_85/_articleL-Lysine,L-arginine