Anxiety is a widespread concern affecting millions worldwide. While conventional treatments play a vital role, many people are turning to natural remedies to complement their strategies. If you've found yourself wondering, "What supplements reduce anxiety?", you're in the right place. This article dives deep into the world of natural supplements, backed by science, to help alleviate anxiety.
But, before we delve into supplementation, we have to talk about our own role in our own anxiety. While natural supplements can help, we have to start by taking control, not necessarily of the things that happen to us, but how we respond to them.
Anxiety comes from the past or the future. It's regretting the past or fearing what may yet come. You can release the past and the future, detaching from them, by being in the moment, by practicing mindfulness.
Anxiety also comes from wishing things weren't so. This most often comes from the desire to avoid our struggles, but when we're able to find meaning and purpose in them, to understand their necessity, we lean into them.
Men don't run from struggle. We don't wish it weren't so. We don't whine or complain that it exists. We deal with it, because there's no other productive way to exist. Secondly, we learn to appreciate our struggles, as we all do once they've passed, but if we can learn to appreciate them while we're in them, we can remove the anxiety attached to them, and learn to thrive because of them.
In this way, as with training and fitness and health, supplementation is secondary. It supplements the work we have to do in the gym, just as supplementation for reducing anxiety has to supplement the work we do in learning and understanding suffering and how it can actually be a good thing if we allow it to be.
With that, here are supplements that have been shown to help with anxiety.
Supplements That Reduce Anxiety
A cornerstone of Ayurvedic medicine, Ashwagandha has been termed an adaptogen for its ability to help the body adapt to stress. Stress and anxiety are often viewed as interchangeable. What ashwagandha does - namely KSM-66 ashwagandha, the purest form of the herb - is it helps our body reduce our hormonal stress-response.
As with any supplement, it's important to use the proper, full dose of the herb to get the desired effects.
You can get a full dose of KSM-66 ashwagandha in our supplement, Man Greens.
- A study published in the Indian Journal of Psychological Medicine highlighted that Ashwagandha root extract safely and effectively improves an individual's resistance to stress, thus improving self-assessed quality of life.
Found naturally in tea leaves, L-Theanine is known for promoting relaxation without sedation. It's often used in nootropics, like it is in our supplement, Man Brain, because of it's ability to calm without making you tired.
Theanine also works well with coffee, removing some of the negative impacts associated with stimulants.
- A [study in the Journal of Clinical Psychiatry observed the potential role of L-Theanine in reducing acute stress and anxiety in people experiencing stressful situations.
- Research from Biological Psychology pointed out that L-Theanine intake resulted in a reduction in the heart rate (HR) and salivary immunoglobulin A (s-IgA) responses to an acute stress task, indicating a reduction in stress response.
Study: Effects of L-Theanine on Attention and Reaction Time Response.
Often termed the 'relaxation mineral', magnesium plays a pivotal role in many bodily functions, and its supplementation can support anxiety reduction. This makes magnesium especially effective at reducing anxiety before bed, even improving sleep markers.
You can get a full dose of magnesium in our sleep supplement, Man Sleep.
Magnesium is an essential mineral that plays a role in over 300 enzymatic reactions within the body, including the metabolism of food, synthesis of fatty acids and proteins, and the transmission of nerve impulses.
- A study in the Journal of Neuropharmacology found that magnesium-deficient diets could increase anxiety-related behaviors.
- Research from PLOS One also indicated that low magnesium status might have implications for anxiety.
One study found that 50% of Americans are deficient in magnesium, making it beneficial to supplement with.
Traditionally used as a sedative, Passionflower can be an effective natural solution against generalized anxiety. It's also been shown to help calm an active mind, which is why we included a full dose in Man Sleep.
While it directly helps reduce anxiety, by also acting as a sedative, it's best to consume or supplement with passionflower before bed, not during the day.
Passionflower, or *Passiflora incarnata*, has a long history of use as a remedy for anxiety and insomnia, and research is beginning to back up these claims.
- Research in the Journal of Clinical Pharmacy and Therapeutics found that Passionflower extract can be effective in the management of generalized anxiety disorder (GAD).
- A study compared Passionflower to a commonly prescribed drug for anxiety, concluding that it has a similar efficacy in managing symptoms.
5. Valerian Root:
Known for its sleep-inducing properties, valerian root can also offer relief from anxiety. Making it the perfect supplement to take before bed, which is why we also have a full dose in Man Sleep.
Valerian is a herb native to Europe and parts of Asia. It's commonly used for sleep disorders and often included in supplements to reduce anxiety, calm an active mind, and help you get a great sleep, which is one of the best ways to reduce anxiety in and of itself.
- A study in JAMA Internal Medicine found that Valerian could improve the severity of insomnia.
- The American Family Physician Journal also acknowledges that Valerian might be beneficial in reducing anxiety-related to stress.
When it comes to understanding what supplements reduce anxiety, it's crucial to remember that everyone's body is different. While these natural supplements show promise, always consult with a healthcare professional before starting a new regimen.
The foundation of any man's quest to reduce anxiety should, also start with improving sleep, creative a consistent exercise routine, and figuring out the mental aspect of how to not only deal with anxiety, but how to use it and improve from it.