Anxiety is a feeling of worry, nervousness or unease which can be triggered by difficult experiences. While this in itself can be hard to contend with, it can also lead to other health problems like insomnia. Not getting enough sleep can be detrimental to the human body. Psychological treatments and medication are recommended by the NHS, but studies have also demonstrated how supplements can help.
St John’s wort contains a plant chemical called hypericin, which scientists believe has a powerful effect on the brain, explains Holland and Barrett.
This is a flowering plant which has been used for hundreds of years as a medicinal herb.
The high street health store adds: “A 2004 Italian study reported that hyperforin can increase the levels of the brain chemicals serotonin, dopamine and noradrenaline, which help to boost and regulate mood.
“The researchers also found that hyperforin has an anti-anxiety effect in the brain.
“A 2016 study published in Systematic Reviews found that St John’s wort may be better than a placebo at relieving symptoms of mild to moderate depression.
“However, there’s no evidence that it can help anyone with severe depression.”
“If you’re interested in taking St John’s wort, speak your GP or a healthcare professional first.”
According to the EU’s Committee on herbal Medicinal Products, the dosage you take of St John’s wort depends on the type of preparation, so you should read the label carefully.
Other supplements which are recommended for anxiety are CBD oil, magnesium and vitamin B.
CBD oil
You may be reluctant to try CBD oil as it is derived from the cannabidiol plant but rest assured it does not have the same effects as cannabis, it is safe to consume and not illegal, says nutritionist Sarah Flower.
She explains: “Benefits of CBD oil include pain relief, alleviating arthritis, fibromyalgia, IBS, depression, ADHD and high blood pressure right through to aiding anxiety, depression and insomnia. Simply squeeze a few drops, directly into your mouth, allowing it to rest there for a few minutes to allow greater absorption.
“The joy of this is that you can use it as and when you feel the need and it works within a short time. I would also always recommend buying from a reputable company, such as Power Health, the market leaders in nutritional supplements. Their CBD oil contains 20 servings of CBD, which should be consumed in 50mg doses squeezed under the tongue.”
Magnesium
Magnesium is required for neuron activation and the synthesis of neurotransmitters (for example, serotonin). Sarah advised: “Those who suffer from anxiety, depression and migraines are usually shown to be deficient in magnesium. Magnesium is known as the anti-stress mineral due to its amazing effects on the nervous system. We are becoming increasingly deficient in this nutrient due to our highly processed Western diets as well as the over farmed soils.
“Magnesium levels can also be depleted if consuming too much alcohol or caffeine, if taking antibiotics or medications such as the contraceptive pill. Try to incorporate magnesium-rich foods into your diet, such as kelp, wheat bran, almonds, brewers yeast, buckwheat, brazil nuts, cashews and molasses. You will also find lower levels in green leafy vegetables, peanuts, millet, rye, tofu, walnuts, pecan nuts, coconut, brown rice, figs, dried fruit, avocado and hard cheese. You may also find some benefit from taking an Epsom salt bath to help ease muscles and absorb magnesium through the skin, also useful to ease insomnia.”
Vitamin B
There are a range of B Vitamins which are often recommended to be taken together in times of stress and anxiety, low energy or depression.
Sarah said: “These include; folic acid, which has been shown to help with dopamine and serotonin production, B6, which helps convert tryptophan to serotonin. Alongside B3 and magnesium, Biotin is needed for essential fatty acid metabolism, B1 is needed for utilisation of glucose by the nervous system, and B5 is vital for adrenal support and the conversion of serotonin to melatonin. You can increase your B-vitamins naturally by eating more meat, nuts, wholegrains, yeast extract, eggs, wheat germ, brown rice and fortified cereals but I would recommend a multiple B vitamin formula as this is the easiest way to get what you need.”