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4 Supplements for Anxiety that I always keep in my medicine cabinet

By Dr. Nicole Cain ND, MA

Are you looking for efficient and safe supplements to manage your anxiety?

Anxiety is one of the most common psychological issues among the US population. According to the Anxiety and Depression Association of America (ADAA), about 6.8 million adults suffer from generalized anxiety disorder while 31.9% of adolescents struggle with different types of anxiety disorders. And the numbers are rapidly increasing.

Struggling with anxiety can become especially unbearable when you can’t find ways to regulate the symptoms. However, the latest research suggests that different types of supplements can help reduce the severity of anxiety.

In this blog post, we’ll review the 4 effective supplements for anxiety that you should keep in your medicine cabinet: L-Theanine, Thiamine, GABA, and Magnesium L-Threonate.

L-Theanine

L-theanine is the most common form of the amino acid theanine that is usually found in some mushrooms, herbs, and supplements (Web MD, 2022). Theanine supplementation has been studied for its efficacy in balancing brain neurotransmitters (Wang, L., 2022), counteracting the effects of stress, reducing anxiety, (Williams, J.L, et al, 2020), and improving sleep (Kim, S., et al, 2018).

Supplementation with L-theanine supports mood and health via several mechanisms: 

Finding the right source of theanine is an important step in finding solutions to calm anxiety. A favorite source of theanine is green tea, otherwise known as Camella Sinensis. Camella Sinensis has been used for centuries in Chinese medicine and has been lauded for its beneficial effects on mental and physical health (Healthline, 2021). One disadvantage to green tea, however, is that it naturally contains caffeine which often makes anxiety worse. Therefore a great alternative is L-Theanine in supplement form, which you can find in our Happy Sleepy Powder.

What is L-theanine good for? Here are the most common benefits of L-theanine for anxiety:

Recommended dosage: 200-600 mg/day

Thiamine (Vitamin B1)

Thiamine, which is more widely known as vitamin B1, is a water-soluble vitamin that takes part in the growth and function of specific cells. Vitamin B1 is usually found in foods such as cereals, bread, pork, nuts, whole grains, or eggs. But also, doctors nowadays often recommend taking this vitamin as a supplement.

The reason is that thiamine is accompanied by multiple benefits for both physical and mental health, such as providing energy, relieving pain, or regulating sleep patterns.

On the other hand, thiamine deficiency might lead to mood changes, irritability, frustration, or more serious symptoms such as short-term memory loss, shortness of breath, or nerve damage.

Studies also demonstrate that people develop anxiety disorders as a result of vitamin B1 deficiency (Lương & Nguyễn, 2010). That’s why it’s important to take thiamine as a supplement if you have a deficiency and are struggling with symptoms of anxiety. Based on the study about the roles of vitamins in psychiatry, thiamine also reduced symptoms such as insomnia, chronic fatigue, nausea, aggression, and headaches.

Here are the advantages of taking thiamine as a supplement:

Recommended dosage: 250 mg/day

GABA

If you’ve ever heard anything about GABA, you probably recognize it as a neurotransmitter in the CNS (central nervous system). Indeed, Gamma-amino butyric acid carries chemical signals to one neuron from another and blocks specific signals in your brain and spinal cord. As a result, this amino acid has the power to control nerve cell hyperactivity which causes anxiety and stress.

Consequently, GABA is widely known for its calming effects. That’s why GABA supplements are highly recommended for coping with symptoms of social anxiety, generalized anxiety disorder, and other anxiety-related issues.

One of the reasons why taking GABA supplements is considered an effective way to reduce anxiety symptoms is that they stimulate magnesium in the brain. And since this chemical element regulates anxiety and depression, scientists suggest that GABA can also alleviate the symptoms of anxiety.

Here are some of the reasons why you should consider taking GABA supplements:

Which type of GABA is best for reducing anxiety?

Recommended dosage: 250 mg/day

Magnesium L-Threonate

And the fourth supplement for anxiety that you should always keep with you is Magnesium L-Threonate. It’s a synthesized form of magnesium that can be absorbed easily. This supplement is especially helpful with cognitive dysfunction and memory problems. Therefore, it can also improve concentration and help with anxiety.

Studies show that magnesium L-Threonate has neuroprotective effects on brain cells, which results in improved cognitive functioning (Kim et al., 2020). Other studies have also demonstrated that this supplement is recommended as an anti-anxiety supplement for people who tend to experience stress and fear.

The major benefits of magnesium L-Threonate for anxiety are the following:

Recommended dosage: 400 mg/day

Final Thoughts

These are a few of my go-to’s for anxiety that I like to keep on hand. I even have some of these in my panic pack.

So, if you’re looking for safe ways to reduce the symptoms of anxiety such as muscle tension, sleep difficulties, or appetite changes, keep these four supplements handy. Don’t forget to reach out to your doctor before determining the right dosage for your unique condition!

Want to learn more about natural supplements, herbs and remedies for mental health? Be a part of a private community of people who are working to heal the mind and body naturally in the Holistic Wellness Collective. You will learn how to be your own holistic mental health doctor with help from me and specialists in the field with monthly lessons, Q&A’s, handouts, discounts on supplements and more! JOIN US TODAY.

This article is for educational purposes only and is not intended as medical advice. Whenever considering changing your protocol whether it includes a change of medications, supplements, diet or lifestyle, always speak with your primary care physician first. Dr. Nicole Cain consults with clients locally and internationally. Dr. Nicole Cain ND MA has helped countless people take back control of their lives, and she can help you. To set up a complimentary consultation, call our office or visit https://drnicolecain.com/getting-started to schedule online.
Dr. Nicole Cain is an advocate for empowering people around the world to help themselves via her educational video e-courses, books, and exclusive free Facebook group. You can receive the tools you need to find the root cause of your symptoms and feel healthy again.