SUPPLEMENTS TO SUPPORT ANXIETY
Hi I’m Charlotte Wright, Registered Nutritional Therapist and founder of The Dandelion Natural Health clinic at The Anderida Practice. I empower clients to transform and optimise their health and well-being, through personalised, holistic nutrition and lifestyle interventions.
Whilst I believe in a food-first approach and the importance of nourishing the body with nutrient-dense foods to support overall health, supplements can also be a valuable part of our toolkit to get you results more quickly, and to provide essential targeted support.
Before starting any new supplement regimen, especially if you have underlying health conditions or are taking medications, it's essential to consult with your doctor or a healthcare professional such as a Registered Nutritional Therapist – who is uniquely qualified to understand and check interactions between supplements, herbs and medication, ensuring safety and suitability for your individual needs. Always stick to the instructed dosage unless advised otherwise by you practitioner.
One issue I see in clinic very regularly is anxiety. Whilst the “why” will be different for each person, whilst we work on root cause intervention, here are 6 supplements I often use to provide extra support for clients suffering anxiety.
1. Magnesium is a mineral that plays a crucial role in relaxation and stress management. It acts as a cofactor in over 300 enzymatic reactions in the body, including those involved in neurotransmitter synthesis and muscle relaxation. Magnesium deficiency has been associated with increased anxiety symptoms. Good food sources include leafy greens, nuts, seeds, and whole grains, but supplementation may be necessary for some individuals. Some forms of magnesium may cause gastrointestinal side effects in certain individuals, so I select the ideal form for each person.
2. Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are essential for brain health and have been linked to reduced symptoms of anxiety. They help regulate neurotransmitter function and reduce inflammation in the brain. Sources include fish oil supplements, algae oil (for vegetarians and vegans), and fatty fish such as salmon, mackerel, and sardines. Individuals taking blood thinners or with bleeding disorders should check before using omega-3 supplements.
3. L-Theanine is an amino acid found primarily in green tea. It has a wonderfully calming effect on the brain by increasing levels of neurotransmitters like GABA and serotonin, which promote relaxation and reduce anxiety. L-Theanine supplements can help to quickly promote a sense of calm without causing drowsiness or sedation. Check with your doctor or an Nutritional Therapist if you are taking medications that affect blood pressure or anxiety.
4. Ashwagandha is an adaptogenic herb used in traditional Ayurvedic medicine to reduce stress and promote overall well-being. It helps modulate the body's stress response by reducing cortisol levels and supporting adrenal function. Ashwagandha supplements may help alleviate anxiety symptoms and improve resilience to stress, taking a few weeks to achieve their affects. Ashwagandha supplements may lower blood sugar levels, so individuals with diabetes or hypoglycaemia should monitor their blood sugar closely. It may also have sedative effects and interact with medications that have similar effects.
5. B-Complex Vitamins, including B6, B9 (folate), and B12, are essential for neurotransmitter synthesis and nervous system function. Deficiencies in these vitamins have been linked to increased anxiety and stress. B-complex supplements can help support mood regulation and reduce anxiety symptoms, especially in individuals with suboptimal nutrient intake or absorption. If you have kidney problems or certain genetic conditions (e.g., pyridoxine dependency) be cautious with high-dose B6 supplements.
6. Lemon Balm is an herb belonging to the mint family, known for its calming properties. It contains compounds like rosmarinic acid and flavonoids that have been shown to have anxiolytic (anxiety-reducing) effects. Lemon balm supplements or teas may help promote relaxation and reduce symptoms of anxiety. Lemon balm supplements may cause drowsiness in some individuals, especially when combined with other sedative medications or alcohol. It may also interact with thyroid medications and should be used cautiously by individuals with thyroid disorders.
I will often use some of these nutrients in a blend tailored to my clients. Whilst you can’t supplement your way out of a terrible diet or lifestyle, these nutrients amongst other regularly achieve results that client feedback regularly tells me, are lifechanging!
If you would like to work with me, get in touch for a free discovery chat:
dandelionnaturalhealth@hotmail.com
www.dandelionnaturalhealth.co.uk
FB/Insta: @dandelionnaturalhealth