Introduction:
Do you suffer from anxiety but do not want to risk facing the potential side-effects of traditional medicines? Well, herbal products may be your go to solution for dealing with anxiety. According to the National Alliance on Mental Illness, 19% of people in the United States are affected by anxiety disorder every year. Treatment options for anxiety include both traditional prescribed medicines and herbal alternatives.
Research shows that there are several herbs that can be effective in dealing with anxiety. In this blog post, we will explore the best herbal products for anxiety and stress, their potential side effects and how to use them safely.
What is anxiety:
Before we explore the herbal products for anxiety, let us take brief look at what is anxiety and what are the reasons behind people suffering from it. Anxiety can be caused by several life stressors such as money, relationships, health and work. Although, it’s common for people to experience anxiety due to occasional stressors job interview or a medical procedure. But, some people experience these feelings more often than others.
Data shared by the American Psychiatric Association shows as many as 30% of adults suffer from anxiety disorder at some point in their life or other.
The National Institute of Mental Health states that anxiety is caused by genetic and environmental factors like childhood trauma or frequent occurrence of negative life events. Research suggests that people with a family history of mental health issues are likely to be more prone to suffering from anxiety. People suffering from anxiety disorder, the anxiety does not go away and gets worse over time. The symptoms can hamper daily activities such as relationships, education and job performance.
What is Generalized anxiety disorder (GAD):
“Generalized anxiety disorder (GAD) usually involves a persistent feeling of anxiety or dread, which can interfere with daily life. It is not the same as occasionally worrying about things or experiencing anxiety due to stressful life events. People living with GAD experience frequent anxiety for months, if not years,” states the National Institute of Mental Health.
How herbal products help with anxiety:
Many depend on herbs to treat mild to moderate mental health issues like anxiety. They prefer herbal products to avoid the adverse side effects of medications. For centuries people have used herbs in some parts of the world. Over the past few decades it has also gained popularity in the United States.
According to a review of over 100 studies conducted over a period of more than 20 year, published on the official website of the National Library of Medicine, 45% of the studies showed positive results of herbal supplements on anxiety and depression. It also demonstrated fewer adverse effects than traditional medicines.
“Overall 45% of studies reported positive findings with fewer adverse effects compared with conventional medications. Based on available data, black cohosh, chamomile, chasteberry, lavender, passionflower, and saffron appear useful in mitigating anxiety or depression with favourable risk-benefit profiles compared to standard treatments. These may benefit cancer patients by minimizing medication load and accompanying side effects. However, well-designed larger clinical trials are needed before these herbs can be recommended and to further assess their psycho-oncologic relevance,” stated the National Institute of Herbal Medicine.
What is the best supplement for stress and anxiety:
Ashwagandha, is an adaptogenic herb that has been used for ages in Ayurvedic medicine. It is considered to have the ability to help the body to adapt to stress and anxiety and bring in a sense of calm, relieving the affected person. Passionflower is another herb which is known for reducing anxiety and improves sleep quality. Both the herbs are available in the market in capsule and tincture form. Chamomile is also considered to be an effective natural remedy for stress and anxiety. Lavender is also effective reducing anxiety. It can be used as an essential oil mixed with water or taken as a tea.
Why Ashwagandha is used for anxiety:
Ashwagandha is herb used in Ayurveda, a form of alternative medicine, originating from India, has been used for ages for relieving anxiety. It is an adaptogenic herb with many active compounds which have anti-stress properties that can be effective in providing relief from anxiety.
A study conducted in 2019 involving 60 adults suffering from insomnia and anxiety showed that if one takes 600 mg of Ashwagandha daily for 10 weeks, he will witness significant improvement in anxiety scores, compared to placebo.
“Ashwagandha root extract is a natural compound with sleep-inducing potential, well tolerated and improves sleep quality and sleep onset latency in patients with insomnia at a dose of 300 mg extract twice daily. It could be of potential use to improve sleep parameters in patients with insomnia and anxiety, but need further large-scale studies,” stated the study published on the official website of the National Library of Medicine.
A study showed that if healthy adults take 600 mg Ashwagandha daily it will significantly reduce the levels of coristol, a stress hormone, as well as anxiety, unlike those taking placebo or administered with a lower dose.
“The findings from this study suggest that eight weeks supplementation of aqueous Ashwagandha root extract was associated with a significant reduction of stress levels in individuals and improved the overall quality of life. Hence, the use of this herb as a supplement for stress and anxiety management could be an excellent alternative option,” stated the study.
What are the benefits of passionflower for anxiety relief:
Passionflower (Passiflora incarnate) is a widely used herb, used in treating anxiety for centuries. In a study 40 participants were provided either passionflower or an anxiety drug called midazolam 30 minutes before they underwent tooth extraction procedure. The results showed that passionflower and midazolam had similar effect in reducing anxiety. Also, unlike midazolam, passionflower did not cause any adverse side effects such as amnesia after the tooth extraction procedure.
“Passiflora incarnata showed an anxiolytic effect similar to midazolam, and was safe and effective for conscious sedation in adult patients who underwent extraction of their mandibular third molars,” stated the study published on the official website of the National Library of Medicine.
Remember, more research is required on the long term effects and safety of passionflower supplements and it should not be used during pregnancy as it may result into uterine contraction. Since, passionflower may interact with several medicines, you should consult a doctor before starting to use them.
How does lemon balm help anxiety:
Lemon balm (Melisa officinalis) is a herb which has been widely used for relieving symptoms of anxiety and depression. According to studies supplements containing 100-500 mg of lemon balm may be effective in relieving anxiety.
“Current evidence suggests that lemon balm may be effective in improving anxiety and depressive symptoms, particularly in the acute setting. Due to the high level of heterogeneity between studies, results should be interpreted with caution. The small number of clinical trials and differences between their methods were the limitations of the present study. Further high-quality studies are needed to firmly establish the clinical efficacy of the lemon balm,” stated the study.
Another study involving 67 adults suffering from insomnia found that using a supplement containing 1000 mg of lemon balm and 400 mg of lavender every night for four weeks showed substantial improvement in relieving symptoms of insomnia and anxiety.
Will valerian root help anxiety:
Valerian root is a herb, often used in tea form and is known to be effective in relieving anxiety. Having sedative properties, the herb is a popular choice for dealing with anxiety.
It was found in a review of 60 studies that doses ranging from 100 mg to 1300 mg of valerian root may be effective in reducing symptoms of anxiety by altering the way it connects with anxiety.
Is valerian root safe:
Although valerian root is generally considered to be safe, according to the National Institute of Healthfew adverse events attributable to valerian have been reported for clinical study participants. Headaches, dizziness, pruritus, and gastrointestinal disturbances are the most common effects reported in clinical trials but similar effects were also reported for the placebo.
How effective is Chamomile tea for anxiety:
Chamomile (Matricaria recutita), a herb, widely consume as a kind of caffeine free tea, is effective in providing relaxation to those suffering from anxiety.
A study conducted on adults, suffering from moderate to severe anxiety disorder showed that when administered with 1,500 mg of pharmaceutical-grade chamomile for a period of eight weeks, the participants experienced significant relieve from symptoms of anxiety.
But remember to talk to your doctor before starting to consume chamomile extract as it interacts with some medications. It is all the more important to consult a doctor especially for those who are taking blood thinners or hormonal birth control medications or underwent an organ transplant procedure.
Conclusion:
Making herbal products a part of your daily routine will provide you with a natural and side effect-free way to reduce anxiety. Whether it is ashwagandha to chamomile, the herbs we spoke about here, have been proven to be effective in anxiety and stress. However, you should always remember to consult a doctor before using any herbal product, more so if you are on medication or are already suffering from some health issues. With informed choice, herbal products can be a valuable asset to reduce anxiety.
