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The Good Lifestyle changes,various nutrients, and several herbs show positive effects on anxiety. I have personal experience of a case where night anxiety and heart irregularity were (and are) dramatically influenced by a good magnesium supplement. And the beneficial effects of exercise on anxiety are well-known. *

The Not-So-Good  Anxiety is in some sense a natural condition. That is, we are mortal, and in some sense always under threat. But a cat sleeping in the sun is pretty much in the same situation, and doesn't miss out on sleep or lose hair (usually, anyway). Humans show a unique capacity to work themselves into a lather about things that once happened to them or might possibly happen to them in the future. So, unlike cats, we often need to manage the effects of our overactive minds and pressurized modern life.
 
Issues Lifestyle issues come first, as with many ailments. Coffee and other stimulants, addiction to (bad, often) news, and an inability to release the bodily tension of modern life can all contribute mightily to anxiety. So exercise, and also do stretching or yoga if you're feeling physically wound-up (become sensitive to this, and don't let it build up). Be mindful of your breathing, which can have a huge impact on anxiety/stress. Limit stimulants, especially late in the day, and, well, go out and "smell the flowers" regularly (which will have the opposite impact of the daily news). Then inventory your nutrition.

Useful Nutrients A top-N list of supplements known or suspected to moderate anxiety is shown in the table below. But quality calcium, magnesium, and a quality B-complex are critical, and should be part of everyone's diet. If you are capsm caps    living right, taking cal-mag, and still are anxious, St John's wort. theanine, and bacopa are worth a look. If you feel you have an overactive fight-or-flight, stressed existence, holy basil, rhodiola, and relora (cortisol reducers) can help. Meditation, and breathing exercises are also useful.

Anxiety Supplements Table The table below summarizes the current research for nutritional and lifestyle effects on anxiety, and provides one or more links to key research and related products. As always, this table should be taken only as a general guideline. Anyone embarking on a nutritional/exercise regimen should work with a sympathetic doctor, particularly if medications are also involved.

GAIAHEALTH HOME  HEALTH INFORMATION/SEARCH
Item Notes Research Item Link
Calcium-magnesium The first line of defense against anxiety and stress. It's hard to get enough magnesium from food, so a formula with the 1-to-1 ratio of Ca to Mg (listed here) is probably best (or pure magnesium).    calcium-magnesium 1:1
magnesium capsules
lemon 'Calm' Mg powder
rasp/lemon Calm packets
B-complexResearch on B-complex and stress/anxiety is extensive and has in some cases been around for almost a century. Imporant to many brain and cellular processes.Jarrow B-Right
Saint John's wort  Offers anti-depressant and anti-anxiety benefits. Not to be mixed with anti-depressant medication. Recent 'news' of 'no supporting research' is nonsense. - SJW review (2000)
- SJW vs. Paxil (2005) 		St John's wort
Ashwagandha  Anti-stress, promotes mental clarity, and provides anti-cancer benefits. - research summary Sensoril ashwagandha
Theanine The calming element in tea. Use SunTheanine-based products, which are proven (and different chemically from some of the other theanine supplements). Recent research suggests anti-cancer benefits as well. - theanine: ultimate relaxant  
- general summary
- theanine and lemon balm		 theanine
theanine formula




  
Bacopa (brahmi) A traditional ayurvedic nerve/mind tonic. Reduces anxiety, improves concentration and memory. Effects require a few weeks of use. - 12-week study
- research review 		bacopa

gingko/bacopa fomula
Garum/Adapton/Stabilium This product extracted from the fish Garum Armoricum, and sold as Adapton and Stablium is popular in Europe and shows excellent results in limited research for both fatigue and anxiety. Note that the dosage is four capsules a day, so the 30-capsule boxes -- while inexpensive -- do not go very far.  - fatigue study Stabilium
Curcumin In limited research, has shown solid benefits against stress and depresssion. Note that the new Life Extension Super Bio-Curcumin has shown excellent absorption without requiring piperine (see piperine/Bioperine concerns). - Chinese study
- curcumin summary		 LE  Super Bio-Curcumin
curcumin w/ Bioperine
full-spectrum turmeric
Holy basil  (tulsi) A traditional ayurvedic nerve tonic and cortisol (stress hormone) reducer. New Chapter is the Gold Standard of herbal and mushroom products, in my opinion, but costs a little more.    supercritical holy basil - 60
supercritical holy basil - 120
Rhodiola rosea  An adaptogen that shows particular benefits for work-related stress. As with other adaptogens, should probably be 'cycled' -- take it for up to several months, then take a month or two off. Accurate dosage seems to be important (see links for products matching the research). - summary rhodiola
lemon balm (melissa) Shows benefits for mental clarity, mood, and Alzheimer's disease. Like other members of the mint family (though equally invasive), lemon balm is a good grow-your-own candidate. - lemon balm and theanine
- lemon balm summary		 lemon balm leaf
LE Natural Stress Relief Formula
Relora A cortisol reducer - research is new and, so far, limited. - relora, stress, weight loss relora
relora-theanine
Life Extension Products


Anxiety